Archive
How Massage Therapy Helps Boost Performance and Prevent Injury
Leave a CommentAs the warmer spring weather enters the forecast, Canadians are heading outside for some fresh air and outdoor activity.
Whether your activity of choice is gardening, golfing, running or biking, there’s a good chance you’ll fail to prepare your body properly for the additional exertion and need some form of rehabilitation. Before you reach for the pill bottle for a quick and temporary fix, consider how massage therapy can help you to stay active and healthy, while improving your athletic performance.
Used regularly by professional athletes, massage is one of the most effective forms of injury rehabilitation therapy for speeding up the healing process and preventing re-injury. Regular massage therapy treatments reduce the risk of soft-tissue injury and recovery time, helping you maintain flexibility and optimal range of motion.
Boost Your Body’s Own Healing Process
For the weekend athlete, regular massage therapy treatments help boost the body’s healing process, allowing it to break down adhesions and scar tissue. Massage also helps reintroduce blood flow for improved circulation, which brings cell nutrition and oxygen to those muscle cells to revitalize and renew. If you don’t allow your body to fully heal and recover before participating in your next exercise session or sports event, the odds of suffering an injury are higher.
Massage therapy helps to relax and relieve tension in the body with a combination of hand strokes and gentle oils, explains athlete and author Brad Walker at stretchcoach.com. Some massage treatments may not have immediate health effects. These deep tissue massages release fluids and tension within deep muscles. The effects are normally delayed, but the general overall feeling is vastly improved the next day.
Other benefits include:
Improved circulation and general nutrition of muscles.
This appears to be the most valuable fitness-related benefit. Massage is accompanied or followed by an increasing interchange of substances between the blood and the tissue cells, which increases tissue metabolism. Massage maximizes the supply of nutrients and oxygen through increased blood flow, which helps the body rebuild itself.
Improved range of motion and muscle flexibility.
This results in increased power and performance, which helps you work efficiently and with proper intensity to facilitate the body’s muscle-building response.
Shortens recovery time between workouts.
Waste products such as lactic and carbonic acid build up in muscles after exercise. Increased circulation to these muscles helps to eliminate toxic debris and shorten recovery time.
Prevention/healing of injuries.
By stretching connective tissue, massage improves circulation to help prevent or break down adhesions. Massage also influences the excretion of certain fluids (nitrogen, phosphorous, sulphur) necessary for tissue repair.
Exploring Massage Techniques
Each massage type serves a specific purpose.
- Trigger Point Therapy: A trigger point is a tight area within muscle tissue that causes pain in other parts of the body. Trigger point massage therapy is specifically designed to alleviate the source of the pain through cycles of isolated pressure and release. In this type of massage for trigger point therapy, the recipient actively participates through deep breathing as well as identifying the exact location and intensity of the discomfort.
- Swedish Massage: Swedish massage therapy is the modality that comes to mind when most people think about massage. As the best-known type of bodywork performed today, one of the primary goals of the Swedish massage technique is to relax the entire body. This is accomplished by rubbing the muscles with long gliding strokes in the direction of blood returning to the heart. But Swedish massage therapy goes beyond relaxation. Swedish massage is exceptionally beneficial for increasing the level of oxygen in the blood, decreasing muscle toxins, improving circulation and flexibility while easing tension.
- Deep Tissue Massage: Deep tissue massage therapy is similar to Swedish massage, but the deeper pressure is beneficial in releasing chronic muscle tension. The focus is on the deepest layers of muscle tissue, tendons and fascia (the protective layer surrounding muscles, bones and joints).
- Sports Massage: Sports massage therapy is geared toward athletes. The particulars of sports massage techniques are specific to the athlete’s sport of choice. Focusing on areas of the body that are overused and stressed from repetitive and often aggressive movements.
Massage therapy offers a holistic approach to maintaining an active lifestyle and enhancing athletic performance. By incorporating regular treatments into your routine, you not only mitigate the risk of injury but also optimize your body’s healing potential, ensuring you stay at the top of your game.
At Pickering Village Chiropractic & Massage, our registered massage therapists employ a variety of hands-on techniques to assess and treat the soft tissues and joints of the body. If you’re looking for massage therapy in Ajax or Pickering, call our clinic at 905-427-3202 to make an appointment with Ajax massage therapists Jessica Raedisch or Rolf Castanheiro.
With notes from stretchcoach.com.
Concussion: The Invisible Injury
Leave a CommentA concussion is a traumatic brain injury that occurs when your brain is shaken inside your skull. All it takes is a hard tumble on the basketball court or a blow to your head, neck or body.
That’s right, you don’t necessarily have to hit your head. It can happen when your body jolts suddenly due to a hard tackle or a car accident; the resulting injury may be whiplash and a concussion.
This trauma can potentially damage the blood vessels in your brain or injure its tissue. To minimize the risk of long-term damage, it’s important to learn how to identify and manage a concussion.
The Invisible Injury
A concussion is often referred to as an ‘invisible injury’ because its symptoms aren’t always easy to recognize. Even MRI imaging isn’t perfect at identifying one. But when this kind of brain trauma happens, the effects are all too real.
Contrary to popular belief, concussions don’t only happen if you black out. In fact, nine times out of ten, concussions don’t make you lose consciousness and some only cause a brief interruption in mental alertness.
Athletes: Step back and manage a concussion
Studies have shown that most high school and college athletes don’t report concussions while playing football. They may not realize that a concussion can happen even if you don’t black out.
In the past, athletes in many sports returned to play too soon after a concussion, sometimes even on the same day. But thanks in part to Rowan’s Law, sports and health organizations are starting to take these injuries much more seriously. Trainers, health care professionals and athletes themselves are watching more closely for concussions. They are also taking a more conservative approach to rehabilitation and return to play. This is an important change for the health of athletes everywhere.
Here are some points to consider and steps you can take to reduce your risk of long-term effects:
How can I tell if I have a concussion?
Effective concussion management starts with recognizing the signs and symptoms, some of which may show up hours or days after your injury. It’s important for parents, coaches, trainers and athletes to recognize the warning signs and remove the athlete from play if any of them are present.
Check for warning signs of a concussion:
- Difficulty thinking clearly, concentrating or remembering new information
- Headache, blurry vision, queasiness or vomiting, dizziness, balance problems or sensitivity to noise or light
- Irritability, moodiness, sadness or nervousness
- Extreme sleepiness or difficulty falling asleep or remaining asleep
Concussion symptoms can vary widely from person to person. One person might suffer from pain, while another may have depression and trouble sleeping.
See a trusted, licensed health care professional as soon as possible.
Any athlete with potential concussion warning signs should see a medical doctor or nurse practitioner as quickly as possible for a diagnosis. Remember, there is no simple test for a concussion. You can miss a concussion if you rely only on a five-minute assessment done on the sidelines. (Note: If this incident did not occur during sport, another licensed health care professional, such as a chiropractor, is permitted to assess you and diagnose a concussion.)
Athletes, coaches, parents and health care professionals should stay up to date on concussion safety. If you are not comfortable dealing with a concussion yourself, have a plan in place so you know exactly who to ask for help to identify and manage a concussion if someone shows warning signs.
What should I do immediately afterwards to manage a concussion?
If you’ve had a concussion, the first 10 days are crucial. During this time, you’re at the greatest risk for another. Not only that, the risk of a second concussion rises every time you have one. If you can protect yourself in those first few days, you’ll have much better odds of a full recovery.
When can I return to play?
Most people recover from a concussion within a few days to three months. The Zurich Consensus statement on concussion recovery recommends the following five stages of rehabilitation:
- No activity: Focus on recovery. Rest your body and your mind.
- Light aerobic exercise: Get your heart rate up with light activities, such as walking, swimming and stationary cycling, but don’t go past 70 per cent of your maximum heart rate. Your goal is to increase your heart rate without risk of re-injury. Do not do any resistance training yet.
- Sport-specific exercise: Add movement by re-introducing sport-specific movement, like skating or running drills in soccer. Don’t do anything that might put your head at risk of being hit.
- Non-contact training drills: Add more complex training drills to improve your exercise, coordination and working memory (cognitive load). This can include passing drills in football or hockey. You may start resistance training again.
- Full-contact practice: Resume normal training once you attain ‘medical clearance’ to confirm it’s okay. This will build your confidence and skills before returning to play. A medical doctor or nurse practitioner can provide this medical clearance. A chiropractor can also co-manage return to play decisions and sports-specific guidelines.
If you experience recurring symptoms at any stage in your recovery, restart this process and remain inactive until the symptoms stop. Once you complete these five stages, you can return to play but only after a licensed health care professional, who is trained in evaluating and managing concussions, gives you medical clearance to do so.
What role does your health care team play?
A medical doctor or nurse practitioner can provide a thorough assessment, and concussion diagnosis and manage your condition. They can also evaluate ‘when’ you can safely return to play and provide medical clearance for you to do so.
The value of an interprofessional care team
In all cases though, it’s valuable to have a team, with various health care professionals, working together to help manage your concussion and get you back on the field safely, with an eye on your long-term health.
A chiropractor is often on the sidelines at sporting events, as a trainer or team chiropractor to prevent and address spine, muscle or joint injuries. Chiropractors in Canada are not currently permitted to diagnose a concussion that occurs during sport. However, they have the competencies, including neurological assessment skills, to assess and give you an informed referral to the appropriate health care professional for further evaluation/treatment. Your chiropractor will also work with your interprofessional care team to help manage your condition if needed.
Many athletes trust chiropractic care and its role in sports medicine, so they often consult their chiropractor when they first sustain an injury.
At Pickering Village Chiropractic & Massage, chiropractors Dr. John Noble and Dr. Mark Fera can diagnose neck, shoulder or back injuries that commonly occur with a concussion and offer appropriate treatment. They can also help you manage headaches, and back or muscle pain that results from a concussion.
While you’re resting and recovering, these injuries might resolve on their own. If not, they can help you recover and work with your care team to co-manage your return to play. As part of this process, they can evaluate your strength and physical function to help you know when your body is ready to get back in the game.
Some of the best-known strategies for managing a concussion include education, encouragement and a commitment to getting you back to your daily activities as soon as it is safe and appropriate. It takes a committed approach from the right health care team, along with your family and friends, to help you avoid or overcome many of a concussion’s negative results.
The chiropractic and massage therapy team at Pickering Village Chiropractic & Massage helps patients build better pathways to overall wellness, as well as relief from neck and back pain and muscle aches. Poor habits and injury can lead to pain that can restrict your ability to work or enjoy your leisure time.
We provide you with more than just chiropractic and massage services, but also the know-how to build better personal wellness habits so that you can be at your best for work or play, every day. Contact our clinic today at 905-427-3202.