Susan Martin Soft Tissue Therapy

27/04/2026

Summer is on it's way and many of us are spending increasing amounts of time in the garden. Some of this time we will be relaxing but much of it will be hard physical work.

Here are a few tips that should help you to avoid too many aches and pains after this work:
1. Before you start your day, warm up and stretch the muscles that you will be using. There is not much difference to your body between manual labour and sport so treat yourself like an athlete. There are a few videos showing some useful leg and shoulder stretches on this page.
2. Keep hydrated. The body needs plenty of water to help transport nutrients around the body. If you are dehydrated you will get tired more easily and suffer more aches and pains after your work.
3. Try to do a variety of tasks to exercise more muscles and avoid overusing a few. Repetitive strain injuries can affect many different areas and joints.
4. Take regular breaks and don’t overdo it. Especially at the start of the season when you are out of practice.
If you do find yourself with pain following your gardening, again treat yourself like an athlete.
Delayed Onset Muscle Soreness (D.O.M.S.) is very common after all physical activity. It will pass by itself in a couple of days but an Epsom salts bath, gentle massage, some healthy eating and low impact exercise (walking or yoga) can all help.

25/04/2026

All the best to anyone who is competing in the London Marathon tomorrow. I hope that your race goes to plan and all your training pays off.

You may be considering having a massage as part of your recovery. If you are, this post gives you some ideas about how massage works. If you have any questions, please get in touch.

Massage is known for its’ ability to get us to relax and to help ease our aches and pains. It has been used for thousands of years as a health and wellness tool, but how does it work?
A caring touch applied in a safe manner can create a relaxation response in your nervous system. During a massage, your heart and breathing rates slow down and your blood pressure decreases. There is a reduction in the production of stress hormones and your muscles relax. Massage taps into the responses that the body produces after a stressful experience, when danger has passed and the body can recover. Some studies also show that massage can increase the level of Serotonin in the brain which positively affects our emotions and thoughts. It is a “feel-good” chemical.
In addition to the nervous response, the manual manipulation of soft tissues (muscles, ligaments, tendons and fascia) has two major physical effects – An increase in blood circulation and the softening of muscle tissues.
Improved blood flow enhances the delivery of nutrients and oxygen to all cells. This can help with healing and repair as well as increased physical ability. The softening and lengthening of muscle fibres releases trapped nerves and built up toxins. This can have far reaching effects along neural pathways and through the whole connective tissue structure.
Numerous medical studies are investigating other claims and possible benefits of hands-on therapies and many scientists are now able to back up the anecdotal tales of those who feel that massage has changed their lives.

22/04/2026

Many people have scars that cause them no problems at all.

However, there are a number of common complaints that I hear from clients who do have issues:

Pain, itchiness, tingling, numbness – These are all usually caused by damage to the nerves in the area around the scar. Either the nerves were cut during the accident or surgery and now have no pathway for the message to travel along or the nerves are locked up in the scar tissue. The body will be trying to re-join the pathways and still send message along the damaged ones so weird sensations are common. Softening the scar tissue and promoting healing with Scarwork™ can often help to decrease the pain and itchiness. Sometimes, however, it can stimulate tingling in numb areas as the body starts to heal again. This should subside as healing continues.

Lumps, bumps and dips – Accident scarring often heals less neatly than surgical. Stiches can help keep the surface scar neat. Under the surface, however, is a different matter. Different tissues will heal at different rates, some layers may stick together and if tissue is missing (or removed in surgery) then the resulting scar will be pitted and uneven. As scar tissue matures, over about 2 years, it will naturally shrink and pull the sides of the original wound together. This can cause puckering and restrict the movements in that area. Scarwork™ and soft tissue therapy can combine to soften the scar, even out the lumps and improve restricted movement.

Pain and tightness in other areas of the body – Under our skin, there is a layer of connective tissue called Fascia. This tissue wraps around all of our muscles and organs. It keeps them separate but working together. When we are cut, this layer is cut too and scars in the same way as all the other layers. Think of it like a darn in your sock. The stretchiness of the sock is compromised, it does not look, feel or act in the same way as before. This is the same as in our bodies. Because an area is scarred, it does not perform the same and other areas of the body have to work harder to compensate. Through the fascial web, this compensation pattern can affect all parts of the body, although, commonly the areas affected are closely connected to the scarred area.

Common examples are:
Back ache after a c-section
Hip pain after Appendectomy
Shoulder problems after Mastectomy
Hip issues after Broken Ankle
Breathing difficulty after Gall Bladder Removal (close to Diaphragm)

Sometimes the pain may appear years after the surgery or accident as the compensation pattern takes a long time to cause a problem in the new area. This is why I will always discuss old surgeries and scars with you as part of my assessment for Soft Tissue Therapy.
If you have any questions, please get in touch.

20/04/2026

It's National Feet week - The multiple bones, joints, ligaments and tendons in our feet are all at risk for athletic injuries. Many of these injuries occur with regular running and begin with mild pain that gets worse over time.
To stop any pain from worsening, an athlete must first understand their condition and recognize its symptoms.
The following link takes you to a blog on my website about common foot injuries in people who run. I have included their descriptions and classic symptoms. As with most injuries, these conditions are easier to treat in the early stages. It’s a good idea to get medical attention if the pain does not resolve after 2 - 3 weeks of rest or if the pain becomes severe.

https://sportsmassageearley.co.uk/blog/injuries/common-foot-injuries

18/04/2026

Low back pain is a common condition and can be caused by a number of things. Our modern, sedentary lifestyle is often to blame. Here are a number of unhelpful beliefs that can influence your reaction to an episode of back pain and some research led facts that counteract these beliefs. This information is intended as general guidance based on current thinking. Any persistent pain should be checked by a medical professional.

1. Back pain is a serious condition – Although pain in your back may affect your movement for a few days, it is rarely caused by a life-threatening condition. Most low back pain is caused by a small muscle strain.
2. Low back pain will become worse in later life – Most episodes of back pain will improve by themselves and your age is not normally a factor.
3. Long term pain is always connected to tissue damage – Low mood and a negative attitude towards recovery are more strongly connected to ongoing pain than any tissue damage.
4. Imaging is always needed to diagnose low back pain – Images are only one tool that the medical profession uses to help with diagnosing the cause of your pain. Soft tissue injuries do not show up on x-ray. Having a scan will only affect your healing if it reveals a condition that can be treated with medication or surgery.
5. Pain when exercising is a signal that tissue is being damaged and you should stop – Gentle, graduated movement and exercise is good for your spine and will aid healing.
6. Low back pain is caused by poor posture or a weak core – Your posture is probably right for you. The alignment of your spine is no predictor of getting back pain or how long it will last. Whilst a strong core can support your spine, these muscles also need to relax when not in use so they don’t become over tired.
7. Repeated loading of your spine and muscles that surround it result in “wear and tear” tissue damage – Regular spine movement and muscle loading builds structural strength and resilience when done in a progressive training programme.
8. Low back pain can only be treated with strong pain killers, rest or surgery – Effective care for pain can be simple and cheap. Understanding the mechanics of pain, developing a positive mindset and regular movement can all help to manage pain in all parts of the body.

15/04/2026

Silicone for Scars:

Although silicone gels and sheets have been used in hospitals to treat scars and burns for many years, they have only recently become popular for use by the general public. These products are now readily available online and in high street chemists.

Silicone has been shown to do four main things:
Improves skin and scar hydration, protects the newly forming tissue from the outside world, reduces itching and promotes healthy collagen production. Medical grade silicone can be used as a gel or in various thicknesses of sheet format. Therefore, it can be used on all types of wounds in many different locations on the body.
This company sells high grade gel and sheets and I would recommend them:

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13/04/2026

Stress is the body’s reaction to potentially harmful situations. These can be real or perceived but when we feel threatened, a chemical reaction occurs in our bodies that allows us to act and prevent injury. This reaction is often known as the "fight-or-flight” response. During this time our heart rate increases, breathing quickens, muscles tighten, and blood pressure rises getting us ready to take action. In this way our bodies are designed to handle small doses of stress. However, we are not equipped to handle long-term, chronic stress without both mental and physical consequences.
What causes stress in one person may be of little concern to another. Some people are better able to handle stress than others. And not all stress is bad. In small doses, stress can help you accomplish tasks and prevent you from getting injured. It’s the constant, excessive stress that wears us down and causes issues.
Stress can affect all aspects of your life, including your emotions, behaviours, thinking ability, and physical health.

Some physical symptoms of stress include:
• Low energy
• Headaches
• Upset stomach, including diarrhoea, constipation, and nausea
• Aches, pains, and tense muscles
• Insomnia or poor sleep quality
• Frequent infections
• Clenched jaw and grinding teeth

If you are suffering physical symptoms of excess stress then massage, in its many forms, may be able to help you. Through touch, massage activates the nerve cell receptors under the skin and stimulates the parasympathetic nervous system. This generates a calming effect through the release of mood-enhancing chemicals such as dopamine and serotonin. It will also reduce the stress hormones cortisol and adrenaline.

Massage has also been shown to provide the following physical benefits that are of relevance to clients with excess stress:
• Release of muscle tension, including tension headaches
• Decrease in pain from this tension
• Improved blood circulation
• Decreased blood pressure
• Lower resting heart rate
• Improved sleep quality and quantity
• Increase in white blood cell count (improved immune system)

Please get in touch if you have any questions or need some general lifestyle advice.
If you have a diagnosed mental health condition, please check with your doctor before considering massage as it is not suitable for all, and other strategies may help you more.

11/04/2026

Best of luck to anyone who is competing in the Brighton Marathon tomorrow. Let's hope that all your hard work pays off and you achieve your desired result.
If you need a post race massage to help you to recover, please get in touch for a 10% discount.

07/04/2026

Today is World Health Day. The most important person to keep well is yourself. If you need any help or advice about stress management or becoming more active, please get in touch.
Self-care is a broad term that means being as kind to yourself as you would to others. It’s about realising when your mental and physical resources are running low and stepping back to replenish them. It can help prevent burnout and reduces the risk of being tempted by un-healthy coping mechanism such as drugs, alcohol or over-eating.
There are many benefits to self-care, the most obvious relate to mood and energy levels. However, research shows a wide range of benefits including:
1. Better productivity – When you learn to say “no” to unimportant things it brings your goals into focus and you can concentrate more.
2. Improved resistance to disease – Most self-care activities stimulate the Parasympathetic nervous system that controls rest and rejuvenation. This helps to strengthen the immune system.
3. Enhanced self-esteem – Treating yourself like you matter goes a long way towards discouraging your inner critic. This enables you to work towards your dreams with a renewed vigour.
4. You have more to give others – You may think that being good to yourself is Selfish, but self-care gives you the resources to help others more.

04/04/2026

Today is National Walk to Work Day so, even if you're not going to work, I encourage you all to get out and about for a stroll.
Walking is a natural movement that can be undertaken by almost everyone, relatively easily and cheaply. You just need a bit of time and some supportive shoes. I like to walk with friends but others prefer to go alone or with family. The benefits of walking the dog every day should not be underestimated. Regular walking has been shown to help maintain a healthy weight, reduce stress and improve Cardiovascular health.

01/04/2026

April is C-section awareness month.
When we see how many layers of the abdomen are cut or disturbed during a caesarean section operation in order to get to the baby, we can realise what major surgery it is. Often this form of child birth is dismissed or even considered to be easier!
No wonder that sometimes the resulting scarring causes tightness, pain and discomfort.
If you want to discuss how Scarwork™ may be able to help you, please get in touch.

https://www.facebook.com/reel/246200439668411

30/03/2026

Travelling, either for business or pleasure, can play havoc with your training programme if you let it. So if you have a holiday planned over the Easter break, here are some tips that may be useful :

1. Plan ahead. If you know when and where you are going you can research facilities that may be useful.

2. Be adaptable. Some training is better than none so do what you can. Use the hotel gym or pool, run around the local park or do some body weight exercises in your hotel room.

3. Use local knowledge. The hotel concierge or your work colleagues should be able to advise you about decent training facilities in the area. If you travel to the same place frequently why not join a local sports team or running group to train with?

4. Try not to stress about the change in routine. Doing something different every now and then with enhance your regular training, not hinder it so enjoy the challenge.