4 tips for kick-starting your spring exercise regime

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The sun is shining, the birds are singing, and the flowers are flowering – it must be time to start exercising again!

If you’ve been hibernating during the colder months, you’re probably thinking about dusting off your trainers and getting focused on your fitness in time for summer. But before you hit the hard and fast workouts with all you’ve got, take a moment to consider our top 4 tips for getting started.

#1 Ease into your training

Many of us are so eager to get back into training after a winter break that we risk overdoing it – and suffering as a result.

Starting slowly, and taking the time to build up your fitness and flexibility, will help you to avoid injury and any associated health problems that come from pushing yourself too fast too soon.

According to figures from Sports Medicine Australia (SMA), up to 50% of sports injuries are preventable. SMA also estimate that one in 17 Australians suffer a sporting injury each year, with rates among females lower than in males.

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#2 Set realistic goals

Whether you’re exercising in preparation for a specific event, or you’re simply hoping to increase your fitness and lose weight, setting realistic training goals will help ensure you meet your targets without disappointment.

The Better Health Channel suggest making goals measurable (eg “I want to lose 5 kilos” instead of “I want to lose weight”) and ensuring goals are meaningful and important to you. “For example, if your partner wants you to lose weight, but you’re happy as you are, you may find it difficult to commit to your exercise routine in the long term,” they advise.

 

#3 Recognise symptoms of overuse

Overuse injuries, caused by repetitive trauma on the muscles and joints, can be prevented if you are familiar with the progression of injury. Overuse injuries can come from overdoing your exercise regime or exercising with incorrect or improper techniques which can strain your muscles.

Research has indicated that overuse injuries are pretty common. One study published in the British Journal of Sports Medicine last year found that overuse problems constituted the majority of injury cases among triathletes and were far more common than acute injuries and illnesses.

Make sure you have a health professional have a look at any niggling overuse injuries, and save your body in the long run! To make an appointment for a sports & remedial massage, click here. 

#4 Give your workout gear a Spring clean

If it’s been a while between workouts, you may need to revamp your exercise gear. When you’re buying new shoes, remember to take the time to go to the right store and be fitted properly.

Refreshing your exercise wardrobe may also help you to get into the exercising zone. Last year, researchers from Northwestern University in Illinois found that we think with our physical experiences, including the clothes that we wear, as well as with our brains. “Wearing a piece of clothing depends on both its symbolic meaning and the physical experience of wearing the clothes,” the study authors wrote. So donning workout gear may make you more likely to get into the exercising mindset – and potentially make your workout more effective, too.

It’s a good idea to chat with your health professional if you have any questions or concerns about starting up your exercise regime after a break. If you’d like to make an appointment to discuss your training and injury prevention, click here.

NATIONAL MASSAGE WEEK 2014 – How massage can enhance your mental health

How massage can enhance your mental health

Massage is great for relieving muscle tension and pain – but it can also do wonders for your mind.

More and more people are finding that maintaining regular massage – and switching off from technology and the distractions of day-to-day life – is one of the best ways to keep stress levels in check.

The specific techniques used in massage, such as long strokes, kneading and circular movements targeting deep layers of muscle and connective tissue, feel amazing and relax the body – which in turn calms the mind.

Additionally, being in a supportive, caring environment with a massage therapist that you trust is also very comforting and relaxing.

It’s thought that massage increases blood flow and releases endorphins (those “feel good” hormones). When these endorphins are released, you’ll generally feel less pain – and, most importantly, your stress levels will be reduced.

If your endorphin levels are high, your mood will be lifted, immunity will be enhanced and you will, quite simply, be feeling pretty darn fantastic.

Research supports the stress-reducing properties of massage

Last year, a survey run by the American Massage Therapy Association revealed that 88 percent of individuals believed massage to be beneficial to their overall health and wellness.

What’s more, a growing body of scientific evidence suggests that that mental health issues such as stress, anxiety and depression can actually be relieved with massage therapy.

Studies have shown that massage has reduced symptoms of stress, anxiety and tension in depressed children, anorexic women, certain cancer patients undergoing chemotherapy, and adults trying to quit smoking.

 Massage reduces stress in the workplace

Work-related stress is something that many of us are all-too familiar with. In fact, 3 out of 4 Australians say workplace stress affects their health.

What’s more, chronic stress at work can impact long-term health – as well as overall productivity – as it often results in long periods of absence.

Something as simple as a massage during work hours has a host of stress-reducing health benefits.

If you’d like to know more about how you can incorporate massage into your workplace, click here.

One study published in the journal Complementary Therapies in Clinical Practice suggested that massage for nurses during work hours helped to reduce stress as well as related symptoms, like headaches, shoulder tension, insomnia, fatigue, and muscle and joint pain.

So if you’re feeling stressed, anxious or worried, a massage can help. And remember, massage has loads of other physical benefits, including improved circulation, reduced muscle tension, improved joint mobility, and faster healing of certain sports injuries, among others.

So make your mental health a priority and consider booking a massage today.

If you’re suffering from symptoms such as chronic stress, anxiety and depression, please see your healthcare professional. Massage should not be a replacement for regular medical care.

 

Training for City-Bay

Shannan Bodyline

Sports massage provides relief if you are suffering from pain before, during and after exercise, or if you have a sporting injury that requires expert treatment from a professional (and friendly!) therapist.

Sports massage treatments help professional and amateur athletes to prepare for performances, recover afterwards and to keep their muscle health in check. Sports massage can also help to treat your sporting injuries and sports-related health conditions. The sports massage focuses on stretching, deep tissue treatment and other techniques – depending on your specific injury or issue.

 

Who needs sports massage?

You don’t have to be a professional or even amateur athlete to benefit from a sports massage treatment – anyone who experiences pain around exercising can book a treatment and enjoy the benefits.

 

Sports massage can help you with:

  • injury prevention – regular massage can help to prevent injury with general muscle maintenance
  • pre-training – sports massage helps to improve joint flexibility, and warm and condition muscles
  • enhanced muscle recovery after exercise – helping to reduce soreness and fatigue
  • soreness or pain
  • strength and flexibility
  • increased circulation
  • stress relief

 

When should I get a massage around a big race?

Avoid having deeper treatment within 3-4 days of the race.

You run the risk of your legs feeling tired, heavy and sore.

Aim for about a week out from the race and make the focus maintenance – not treatment of a specific issue. If it’s not fixed by now, it’s not likely to improve that significantly in a week.

 

Our professional massage therapists will design a solution to work with your training regime with specific focus on releasing tension and improving your strength, flexibility and muscle rehabilitation.

Ready to book your sports massage? Call us today on 08 8418 3812 or book online now. There are also discounts for regular treatments – have a chat to our friendly receptionist when you book to find out more.

NEW Stretch Therapy dates announced!

Class times for Term 3 of Stretch  Therapy have been announced! Register your interest TODAY by clicking here, or book by calling us on 8418 3812.


Adelaide:

Mondays – 10:00am

Commencing 21st July (10 week term)

 

Thursdays – 5.30pm & 6.45pm

Commencing 24th July (10 week term)

 

Barossa Valley:

Wednesdays – 1.30pm & 5.30pm

Commencing 23rd July (10 week term)

 

Find out more about how Stretch Therapy can help by clicking here.

 

Stretch Classes are back!

Want $10 off your next massage?

Got a couple of friends who could do with a massage?

We’d love you to help spread the word and share how massage has helped you. So, for every person you refer, we’ll give BOTH of you $10.00 towards you next treatment with us. Just make sure they mention that you’ve sent them in, and we’ll do the rest.

As a bonus, if you refer the most amount of people to us during the current month, you can win your choice of a $250.00 Lululemon voucher OR a 60 minute remedial massage. START SHARING TODAY!

 

Find out all the tips & tricks to staying at your best!

Always wanted to know how to use a Foam Roller? What about how to start eating healthy? Or have you ever wanted to know when to apply ice to an injury, and when to apply heat?

We have the answers! We’ve talked to the specialists, and put together how-to-videos and educational articles on a huuuge range of topics just for you!

Check out our latest videos here, or read on to see what we have for runners, cyclists, athletes and healthy eaters.

 

How to help your headache in under 2 minutes! - by Holly Hicks, Remedial Massage Therapist at Bodyline Health

 

Foam Rollers  - by Holly Hicks, Remedial Massage Therapist at Bodyline Health

Always wanted a foam roller, but have no idea how to use one? A must watch for any runners, cyclists, triathletes, and even if you work at a desk.

Check out the ITB edition, calves & shin splints edition, upper back & neck edition, as well as some extra handy tips here!

 

Heat Vs Ice: What to apply and when – by Holly Hicks, Remedial Massage Therapist at Bodyline Health

As a musculoskeletal practitioner, one of the most common questions I’m asked is “do I use heat or cold for my problem/ injury?”. Different types of pain or injury will determine whether heat or cold application will be the most beneficial. Used effectively, hot/ cold therapy can reduces recovery time after an injury or help relieve pain and discomfort. By the time you’ve finished reading this article, you will be much more confident in choosing the right application for your specific condition. Read more.

 

Massage & Exercise – by Holly Hicks, Remedial Massage Therapist at Bodyline Health

“How long should I wait to exercise after a massage?” This is a common question raised by our more active patients and one we thought deserved highlighting. As the warmer weather kicks in, we’re noticing more and more people taking part in new and different activities. So, when can you exercise after massage, or indeed, should you at all? Read more.

 

Avoiding stress & headaches – by Pete Tziavrangos from Move Physiotherapy & Pilates

In the last part of the year life gets pretty busy!  No real surprise that stress levels start to rise when you consider that students are studying for exams and finishing off course work with deadlines looming, teachers are busily working through marking and report writing, and the rest of us are finalising our own work for the year’s end in addition to the craziness that our busy social lives bring with them. Read more.

 

Pregnancy massage: Is prenatal massage safe throughout the entire pregnancy? - by Holly Hicks, Remedial Massage Therapist at Bodyline Health

Throughout history, massage has been shown to improve overall health and well-being, reduce stress and relieve muscular tension. Whilst only a handful of studies have focused specifically on pregnancy and massage, the evidence suggest prenatal massage (massage during pregnancy) has the ability to relieve muscular tension and headaches, improve nerve pain, relieve back pain and promote better sleep. Read more.

 

 

Want to keep reading? Click here to find out more on nutrition, running, cycling and more.

NEW! Pregnancy Packages & Retreat Day!

Helping new mums and mums-to-be enjoy an active and pain free lifestyle.  Thank you to Kate Ellis Photography x

Helping new mums and mums-to-be enjoy an active and pain free lifestyle.
Thank you to Kate Ellis Photography x

Excruciating back pain, a premature baby and an absent husband are the pieces that make up Adelaide massage therapist Holly Hicks’ birth story. But rather than just recount her story to family and friends, Hicks has decided to turn the lessons she learnt into advice for new mums.

Hicks, who has worked in sports therapy and massage for more than 16 years as well as additional training in pregnancy massage, owns Bodyline Health clinics in Adelaide and the Barossa Valley. She has brought together the best allied health pregnancy experts in the state to develop three pregnancy toolkits to provide high quality support and services for pregnant women and new mums.

“There are so many women who think they have to suffer from pain during pregnancy but it doesn’t have to be an unpleasant or uncomfortable time. My own experience has has made me passionate about wanting to empower women to overcome physical barriers such as pain during pregnancy,” Hicks says.

The pregnancy toolkits include products and services from Move Physiotherapy and Pilates who are experts in pregnancy physiotherapy and Pilates; Mindfulness Meditation Practitioner Marelle Wilson who specialises in de-stressing and remaining calm techniques, and raw food guru Urban Rabbit. Bodyline Health have included sumptuous pregnancy massages, a guide to infant massage and pregnancy survival checklists along with other luxurious products.

Find out more about our Pregnancy Packages here, or contact us on 8418 3812 for more details.

Good news, Stretch Therapy is back!

Stretch Therapy is back!

Term 2 of our Stretch Therapy classes is about to begin! Classes will be commencing on the week beginning 5th of May in both Adelaide and Tanunda.

To find out more about Stretch Therapy, click here or call us on 8418 3812.

Class sizes are limited, so to secure your spot book online HERE, or give us a call on 8418 3812.

 

Adelaide

SA Sports Medicine Centre, 70 South Terrace

Thursdays: 5.30pm – 6.30pm (beginning 8th May) BOOK NOW

Tanunda

The Barossa Health Hub, 83 Murray Street

Wednesdays: 6.30pm – 7.30pm (beginning 7th May) BOOK NOW

Meet our newest practitioner, Mandy!

 mandy

Everyone give a big warm welcome to Mandy, our brand new practitioner in the Barossa. She’s jumped on board not only to treat while Tania’s having a well-deserved break in America, but to open up more appointments for all of you wonderful patients!

Mandy completed her Diploma in Remedial Massage in 2009, and has since spent 5 years working in the SANFL for Woodville West Torrens and the Port Adelaide Magpies A-grade teams. She’s seen her fair share of up and coming legends, as well and AFL players returning to the SANFL. 

Mandy is a Tanunda local, and has lived here almost her whole life, except for her time in with the SANFL. She currently is working with the Tanunda Football Club teams as a Sports Trainer and Massage Therapist, as well as the Tanunda Lutheran Aged Care Home, helping to care for over 100 patients.

With a huge background in sporting injuries, treatment and prevention, Mandy loves a good challenge, as well as helping every day people overcome any injuries or simply maintaining their good health.

You can book in to see Mandy all day Tuesdays and Fridays, as well as regular Saturdays in the Barossa.

Book now HERE, or call us on 8418 3812.

 

 

Massage Therapist jailed for indecent assault

http://au.news.yahoo.com/video/watch/21674717/jailed-masseuse-lets-fly-in-court/

Just recently in the news, it was reported a ‘We Massage’ Massage Therapist was jailed for indecently assaulting 2 women who had trusted him in his care as a supposed ‘health professional’.

As a diploma qualified and experienced (15+ years) remedial massage therapist, I’m disgusted with another tarring of our profession.

Unfortunately, unlike the physiotherapy profession, at this point in time, we (the massage industry) are unable to stop anyone calling themselves a ‘massage therapist’.

Our national body, the Australian Association of Massage Therapist (AAMT) http://aamt.com.au/ fights strongly for professionalism in our industry but public perception is so wide and varied, much like the quality and qualifications (if any formal training) of practitioners.

The only weapon we have as a profession (that I can see) is improving community awareness in how to differentiate a legitimate massage practitioner from a dodgy ‘therapist’.

When our clients move or need to travel interstate, they always ask me how to find a high quality, qualified practitioner while they are away. These are the guidelines I recommend to anyone looking for a quality practitioner:

- Do they hold a Diploma of Remedial Massage from a registered training organisation (RTO) or, at a minimum, a government recognised Certificate 4 in Massage?

- Did they gain their qualification online? BEWARE of qualifications gained via external study. Very little hands-on and face to face training is required. RIDICULOUS for a hands-on industry! You can’t learn massage safely and effectively watching a DVD.

- Are they a member of a national body such as the AAMT?

- Are they insured? Look for professional indemnity and public liability insurance as a minimum.

- Do they hold a current Senior First Aid certificate (a minimum requirement for any massage therapist to gain membership with a quality national body)

- Can you claim your treatment on your health insurance?

- Do they have HICAPS (on the spot health fund claiming) and EFTPOS facilities? (This shows a higher level of service and professionalism)

- What experience do they have?

- If you have a trusted health professional (doctor, physiotherapist, chiropractor, osteopath, podiatrist), ask them who they recommend – this is one of the BEST ways to find a trusted practitioner.

Practitioners will still vary widely with their treatment approach (we’re not robots, after all) but if you follow all the points above, you should be confident your massage practitioner is legitimate and you will be safe in their care.

I have SO much more to say on this topic as dodgy practitioners INFURIATE me! Everyone has the right to feel safe and secure in the hands of their health professional.

How have you found a great, legitimate practitoner?

Leave a comment or email us at admin@bodyliehealth.com.au

Holly Hicks
Owner, Bodyline Health International
(aka legitimate remedial massage company with qualified and experienced remedial massage practitioners!)