Stretching Is Essential | Zen Massage

Stretching Is Essential

Body Basics

Have you ever seen a cat get up and start moving without stretching? 

If you’ve ever watched a cat you’ll have noticed each time they begin to move they stretch! They listen to their bodies! With busy daily life, we humans tend to ignore our most basic needs.

When we don’t stretch regularly, we overuse, fatigue, shorten and tighten our muscles and the connecting tissues. This leads to decreased circulation, reduced flexibility, and an increased risk of injury or disease. 

Tune-in to what your body is trying to tell you! Notice that compelling feeling to stretch when you wake up? And again, at the end of the day when you’re tired? That is nature’s way of telling you that you need to move! Move more oxygen around your body . . . And yet a lot of us spend our days sitting at our desks barely moving.

Staying flexible as we get older is something we can all work towards. After all, loss of mobility is a slow process that creeps up on you. Many of us don’t recognize it’s happening until our bodies become imbalanced, compensation sets in, and we begin to suffer pain and discomfort.

NOW is the time to start helping your body perform as it was designed to so that it can continue to perform over time. After all, stretching is a workout in itself!

Daily Stretching Benefits

Stretching techniques can take as little as 10 minutes, but provide a multiple of benefits, including:

  • Improved posture, circulation, and range of motion
  • Accelerated recovery from injury
  • Reduced muscle tension
  • Relief from muscle soreness, strains, or spasms
  • Improved athletic performance
  • Enhanced ability to relax
  • Balance promoted throughout the body

Proper Stretching Technique

It is essential to practice proper stretching techniques.

  • Warm up first
  • Hold each stretch for at least 30 seconds
  • Don’t bounce
  • Focus on a pain-free stretch
  • Relax and breathe freely
  • Stretch both sides
  • Stretch before and after activity

Here are a few good stretches to try:

Be sure to check in with your physical therapist before starting any stretching program. 

Stretching regularly can help your body and joints move more freely, allowing you to enjoy full functional mobility.

Add a Zen Massage

Stretching is wonderfully beneficial for your body, but add in a massage once or twice a month and your body will be thanking you well into your old age!

Book your Massage online @ ZenMassage.net

Or call  (801) 467-3529

Zen Massage | Luxury Massage in Salt Lake City, Utah

5520 South Van Winkle Expy

Salt Lake City, UT 84117

Massage & CrossFit | SLC

MASSAGE IS AN IMPORTANT COMPONENT TO CROSSFIT RECOVERY

Massages feel great and they provide excellent recovery assistance for CrossFit athletes. Getting a regular massage once a month or more can help you reduce soreness and risk of injury while increasing mobility so you can perform better.

During high-intensity exercise, lactic acid and general toxins from acidity increase in your muscles. Your body can naturally clear lactic acid and toxins with time and rest, however, massage can help expedite the process, especially when you are working out often.

OTHER BENEFITS OF MASSAGE INCLUDE:
Massage lengthens fascia and muscle easing it back into place. This increases range of motion and has the added benefit of making your muscles look more toned.
Increases blood flow and circulation getting more oxygen into your body.
Decreases and anxiety and stress.
Helps reduce pain and inflammation in the joints, tendons, nerves, and bones.


THE BEST TIMES TO GET A MASSAGE:
At least 45 minutes after you have completed your workout for the day.
During recovery periods – rest days.
3 days before a competition or race. This will help improve your range of motion and mobility for your competition.
After a competition or race to help you recover quickly.

 

GETTING THE MOST OUT OF YOUR MASSAGE
You may find that your muscles are sore the next 24 – 48 hours after a massage. Help your body recover and get the most benefits from your massage by doing these few things:

Drink lots of water before and after your massage. Being properly hydrated assists with lymphatic drainage and blood flow.
Do a cold plunge right after your massage. This helps prevent toxins from reentering the muscles.
Practice Yoga or stretch an hour or more after the massage to assists the toxins to leave your body.
Use heat packs or have a warm bath with Epsom salts to reduce muscle tenderness.
Get a good nights sleep.

Book your Massage online @ ZenMassage.net

Or call  (801) 467-3529

Zen Massage | Luxury Massage in Salt Lake City, Utah
5520 South Van Winkle Expy
Salt Lake City, UT 84117

Massage for Skiers | Knee Injuries Utah

This area of the body has garnered some skiing notoriety, for good reason: the knee.

How Can Sports Massage and Deep Tissue Massage Help Rehabilitate Knee Injuries for Skiers?

Knee injuries account for 30-40% of all reported skiing injuries. Because of the amount of landing and cutting, with sudden changes of direction, skiing puts a lot of pressure on your muscles and joints, particularly the hips and knees. And when muscle imbalances exist, injury can occur. For example, uncontrolled landings play a large role in skiing injury; if your hip abductors and muscles of the pelvis have a propensity towards tightness, they are unable to fully stabilize your body in a landing or a fall. This leaves the lion’s share of responsibility for stabilization to your knees. And that’s not what they are built for. At high speed, a sudden twist or turn to attempt to avoid a crash or soften a landing will impact the most vulnerable body part involved in such movement, often resulting in knee ligament tears or strains.

This is one of the reasons why a strength-training regimen is so important for creating muscular balance for skiers. Building up strength in the larger muscles in the inner and outer thighs provides a better network of support for the smaller, more volatile ligaments surrounding and supporting your knee, and helps ensure stability and endurance in skiing. Pre-season exercises are key to developing muscle strength in the quadriceps, hamstrings, glutes, and core muscles.

Most knee injuries that are incurred while skiing are ligament strains or tears. Symptoms often include pain, swelling, and a restricted range of motion around the injured ligament. Injuries are graded in severity; less severe strains may be treated with rest, ice, and anti-inflammatory measures, while more serious ruptures may require immobilization and even surgery.


How can Massage Therapy Help with Knee Injuries?


The Massage Therapy approach I best like taking is to nip knee injuries incurred through skiing right in the bud, before you even put on your goggles. Pre-season Sports Massage Therapy for skiers is pointed towards identifying and addressing any muscle imbalances. We will attempt to decrease hypertonicity in your hip abductors. We will keep your hamstrings flushed out and encourage strengthening exercises. We will release any tightness in your quadriceps. All of these measures help ensure that you are working with a proper, balanced body mechanism that will support healthy knee function.

But what about receiving Massage Therapy treatment after a knee injury for the purpose of rehabilitation?

When dealing with a strained or torn ligament, there’s not a lot that we can do directly to the acute injury source. However, we can employ Deep Tissue Massage to focus our work on creating change in the structure around it, by improving circulation to the outlying areas. We promote the healing process by keeping the soft tissue as healthy as possible.

In addition, many people recovering from an injury feel generally uncomfortable; the pain and sudden state of immobilization can throw your nervous system into a state of chaos and frustration. Massage Therapy sedates the nervous system, promotes a healthy balance between the sympathetic and parasympathetic nervous systems, and helps your reaction to the injury not be so devastating.

And of course, if you’re hobbling around on crutches, you may find yourself overworking previously underused upper body muscles! Your traps, lats, muscles of the shoulder, forearms, and wrists may suffer secondary consequences. So we can take care of those as well, in your Massage Therapy session.

Sports Massage and Deep Tissue Massage can help keep you off those pesky crutches and on the slopes.

Book your Sports Massage @ ZenMassage.net

(801) 467-3529
5520 South Van Winkle Expy
Salt Lake City, UT 84117

Golfer’s Elbow Care & Prevention

Repetitive motion injuries, such as Golfer’s Elbow, are on the rise. 

If you begin having an intense pain in your inner elbow and forearm, or have difficulty gripping and lifting things, you may be suffering from a condition known as golfer’s elbow, which, occurs as a direct result of repetitive motion, generally done incorrectly, over a long period of time.

You don’t have to play golf to get golfer’s elbow

  • Golf
  • Tennis
  • Bowling
  • Football
  • Archery
  • Baseball
  • Carpentry
  • Plumbing

All of the above can cause Golfer’s Elbow or medial epicondylitis. It happens when repetitive motion irritates the common wrist flexor tendons near their elbow. The irritation causes pain and decreased functional use of your elbow.

For athletes, Golfer’s Elbow is often brought on by using the wrong equipment, like a golf club or tennis racket that is too heavy or that has a grip that is too large.

Symptoms typically include

  • Pain on the inner, or medial side of your elbow
  • Forearm pain
  • Difficulty gripping and lifting items
  • Pain when flexing your wrist

The key to preventing golfer’s elbow is to avoid overuse. If you feel any pain in your elbow during an activity, stop before it gets worse.

Treatments

A few sessions with your sports massage therapist may be in order to help you gain control of your condition and get back to normal activity.

Sports massage is beneficial for Golfer’s Elbow and for rehabilitation of previous injuries. At Zen Massage our therapists work on the injury location as well as on the muscle groups associated with the injury that may be causing additional pain from over-compensation due to the injury.

Stretches can also be helpful in controlling the symptoms of golfer’s elbow. These should be simple stretches and should not cause pain, and if they do they should be stopped until the pain resolves.

Exercises, also simple ones can be done to help strengthen the muscles and tendons involved with golfers’ elbow, by building up the muscles using proper motions you can help prevent the problem from returning.

Golfer’s elbow usually heals with simple treatment, and does not cause any long-term elbow problems. Treatment is rarely surgical, as this condition is well managed with a little rest and proper treatment and rehabilitation.

Note: Golfer’s elbow, or medial epicondylitis, should not be confused with tennis elbow, or lateral epicondylitis.

The massage therapists at ZEN Massage are ready to get you back in playing form. Contact us for Sports Massage Therapy in Salt Lake City

Sports / Injury Therapy — 45 minutes for $65

Call (801) 467-3529

Book Now! http://zen.gettimely.com/book

Learn More: http://zenmassage.net/sports-massage/

Sources:

http://zenmassage.net/sports-massage/

https://paindoctor.com/prevent-tennis-golfers-elbow/

https://www.verywell.com/kinesiology-tape-for-golfers-elbow-2696038

http://golftips.golfweek.com/cure-prevention-golf-elbow-20309.html

https://www.webmd.com/fitness-exercise/golfers-elbow-prevention

https://www.verywell.com/physical-therapy-for-golfers-elbow-2696438