Month: September 2024

Epsom salts: The myth and the legend

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Epsom salts: The myth and the legend

Let’s talk about Epsom salts for a moment – What is it? What are the benefits of using it? And is it safe to use?

Epsom salts is the common name for magnesium sulphate, which is a chemical compound of magnesium, sulphur and oxygen. Although the name indicates that it is akin to table salt, this is in fact a misconception, as it has a completely different chemical make-up to the salt that we use to season our food. Epsom salts, no doubt, got its name because of its structure – basically the way it looks – which is a crystalline mineral, the same as salt. Like table salt, it is also soluble in water, which is one of the reasons why most people choose to bathe in it. Some even drink it, but apparently the taste isn’t really appetising, so be warned. You

should also avoid ingesting Epsom salts if you have kidney and heart disease, and/or are pregnant, while it’s not recommended that children consume it in this manner, either. Magnesium, meanwhile, can help with headaches, nighttime leg cramps, muscle and nerve functions and blood pressure.

 

The Benefits of Epsom salts

Epsom salts is recorded as an ancient remedy for treating numerous ailments in the body. It is known to help with stress and sleep. Some people add essential oils in their baths. Personally, I like to blend Epsom salts with a mixture of frankincense oil, ginger oil, rosemary oil, peppermint oil, lavender oil and marjoram oil. This concoction helps with my recovery from a four-day gym week. Epsom salts are also known to also ease muscle cramps, reduce inflammation, joint pain, increase muscle and nerve function, while eliminating toxins from the body and improving skin health. It is known to help prevent the hardening of arteries and forming of blood clots, too. You should, however, avoid an Epsom salt bath if you have severe skin inflammation, open wounds, infected skin and severe burns. It is always best to consult your doctor if you would like to use Epsom salts in your recovery process, just to be sure and safe that it will work for you.

 

Are there any side effects of using Epsom salts?

As with most things in life, there could be a handful of side effects when using Epsom salts, like dizziness, irregular heartbeat, low blood pressure, skin irritation or infection. Always check with your doctor before using Epsom salts.

 

Is it good for recovery from exercise or major cardiovascular events?

Given the benefits of having a bath with Epsom salts, people have added it to their recovery routine with the belief that it helps with muscle tension, as well as joint and tissue recovery.  After a major event, like a marathon for instance, our bodies will produce lactic acid, which can prolong the healing process. The use of Epsom salts could help with flushing out toxins in the body like our friend lactic acid.

 

What does scientific research have to say?

Admittedly, scientific research is limited regarding the benefits of Epsom salts. It is believed that while bathing in the Epsom salts, your body will absorb it through the skin. Some studies, however, indicate that your skin cannot absorb the magnesium to make much difference. Some experts believe that users may rather be enjoying relief from the hot water and not from the Epsom salts itself.

 

How much can I use?

The quantity can differ. The general rule of thumb is to use two cups of Epsom salts in your standard bath. You can soak for 15 to 30 minutes, and possibly up to an hour. Using too much Epsom salts can also dry out the skin. Do not rinse yourself off too vigorously after your bath, as this is the best time for your body to absorb it. This may be a bit of a biassed statement but, personally, I do enjoy my Epsom salt baths. For

me it does help my recovery.

Running a Marathon? Consider Pre and Post Event Massage

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Running a Marathon? Consider Pre and Post Event Massage

Participating in a marathon is a significant physical challenge, and preparing both mentally and physically is essential for success. One key element to consider in your training routine is incorporating pre- and post-event massage. These massages not only enhance performance but also aid in recovery, ensuring that your body can handle the rigorous demands of the race.

What is Pre and Post Event Massage?

Pre- and post-event massage refers to targeted massage sessions before and after a race or athletic event. The techniques used in these massages differ from standard sessions, with specific goals designed to prepare the body beforehand and assist in recovery afterward.

What to Expect from a Pre Event Massage?

A pre-event massage is intended to prepare your soft tissue for the upcoming marathon. Unlike regular deep tissue massages, the goal is not to address ongoing issues or focus on injury rehabilitation. Instead, the therapist aims to loosen muscles, improve blood flow, and enhance flexibility, all critical factors for peak performance.

This type of massage is generally lighter in pressure and fast-paced, ensuring muscles are not overworked before the event. Overexerting the muscles during this massage can lead to fatigue or even injury, which is counterproductive right before a marathon. It is recommended to schedule your pre-event massage within 24 hours of the race to maximise its benefits. This timing helps ensure that your muscles are primed but not fatigued by more intense work, such as a deep tissue session.

What to Expect from a Post Event Massage?

After completing the marathon, a post-event massage can play a crucial role in your recovery process. The goal of this massage is to aid the muscles in returning to their pre-event state by addressing inflammation, tension, and stiffness. The massage focuses on lighter pressure, which facilitates recovery rather than adding strain to already tired muscles.

Techniques such as lymphatic drainage are often used during post-event massages. Lymphatic drainage helps to flush out waste products, such as lactic acid, which can accumulate in the muscles during intense activity. This is important because lactic acid buildup can lead to muscle stiffness and discomfort if not properly cleared out. Another commonly used technique is myofascial release, which helps release muscle tension and reduces inflammation.

A post-event massage also helps prevent DOMS (Delayed Onset Muscle Soreness), a condition many marathon runners experience due to the strenuous nature of the race. This soreness usually peaks within 24-48 hours after the event and can be debilitating. A well-timed massage, typically within 30 minutes to 48 hours after the marathon, can significantly reduce the severity of DOMS, promoting faster recovery.

Mental Readiness is Key

While much of the focus of pre- and post-event massage is on physical preparation and recovery, mental readiness is just as important. Preparing for a marathon can be mentally draining, and it’s crucial to align your mental focus with your physical capabilities. A good massage therapist will not only work on your muscles but also support your mental state, ensuring you feel motivated, confident, and focused before the race.

Post-event, the therapist can help you reflect on your achievement and maintain a positive mindset, helping you feel accomplished and ready for future races. Marathon running is a massive accomplishment, and celebrating your success is an important part of the recovery process.

Conclusion

Incorporating pre- and post-event massages into your marathon training routine can provide numerous benefits for both your body and mind. By preparing your muscles effectively before the race and supporting their recovery afterward, these massages help optimise your performance and minimise post-race soreness. So, whether you’re a seasoned marathon runner or tackling your first race, consider adding these massages to your training strategy—your body will thank you!

For further information about our event massage services or to make a booking please contact us today.

Can Massage Help with Arthritis?

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Can Massage Help with Arthritis?

Arthritis is a common condition in the UK, affecting around 1 in 6 people. This condition can severely impact daily life by causing symptoms such as pain, stiffness, loss of flexibility, swelling, and restricted movement. For many, the pain caused by arthritis is chronic and can make even simple tasks difficult. As a result, people living with arthritis often seek out various methods of pain management and relief. One such method that is gaining attention is massage therapy. But can massage really help with arthritis? Let’s explore.

What is Arthritis?

Arthritis is a condition that causes inflammation and stiffness in the joints. Over time, this can lead to decreased mobility and a significant amount of discomfort. The severity of arthritis symptoms varies from person to person, ranging from mild aches to debilitating pain. This can make it challenging for individuals to carry out everyday activities, from walking to simply holding objects.

The pain, stiffness, and swelling associated with arthritis mean that sufferers must manage their symptoms to maintain a reasonable quality of life. While medications and lifestyle changes are commonly recommended, complementary therapies like massage have been explored as a way to alleviate some of the discomfort.

The Different Types of Arthritis

There are several types of arthritis, each with its own causes and symptoms. The most common types include osteoarthritis, rheumatoid arthritis, and gout.

  1. Osteoarthritis
    Osteoarthritis is a degenerative joint disease that worsens over time. As the cartilage in the joints wears down, chronic pain and stiffness occur. Massage can be beneficial for people with osteoarthritis by decreasing swelling, alleviating pain, and improving joint mobility. This can help relieve some of the tension in the affected areas, making daily movement less painful.
  2. Rheumatoid Arthritis
    Rheumatoid arthritis is an autoimmune disease that often starts in smaller joints like the fingers and toes before spreading to larger ones. This condition can cause a wide range of symptoms, from mild pain to feelings as severe as a sprain or broken bone. Massage for rheumatoid arthritis can help improve blood circulation through the affected joints, reduce swelling, and ultimately enhance the quality of life. By increasing circulation and mobility, massage can bring temporary relief to those suffering from rheumatoid arthritis.
  3. Gout
    Gout is another form of arthritis that causes painful swelling, often in the feet, and is typically treated with anti-inflammatory medication. However, massage can also play a role in managing gout by helping reduce pain and keeping the condition in remission. Massage therapy, when combined with traditional treatment, can contribute to fewer painful flare-ups and better overall management.

What to Expect from a Massage for Arthritis?

Massage for arthritis must be approached with caution, especially if the individual is experiencing an inflammatory flare-up, has severe osteoporosis, high blood pressure, a fever, or varicose veins. Always communicate openly with your massage therapist about your pain levels to ensure the pressure used is appropriate and comfortable.

Massage for arthritis focuses on reducing pain and stiffness in the joints. The applied pressure stimulates the body’s circulation, which can help decrease swelling in affected areas. Over time, this may improve joint flexibility and movement.

Additionally, massage provides mental benefits, as living with arthritis can be stressful and anxiety-inducing. A relaxing massage can help reduce anxiety and improve sleep, which is often disrupted by chronic pain.

Conclusion

Massage therapy can offer physical and mental relief for people suffering from arthritis. By reducing pain, improving circulation, and decreasing stiffness, it can make living with arthritis more manageable. While it is not a cure, massage can serve as a valuable tool in a comprehensive treatment plan for arthritis. However, it’s important to consult with your healthcare provider and massage therapist to ensure it’s safe for your specific condition.

For more information, or to book with one of our massage therapists today, contact us at 0330 043 2501, info@livewellhealth.co.uk, or visit our website at LiveWell Health.

Should I Cold Plunge Before or After a Workout?

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Should I Cold Plunge Before or After a Workout?

Cold water immersion, often referred to as a “cold plunge,” has grown in popularity, with many athletes and fitness enthusiasts embracing it for its numerous health benefits. Known for its potential to reduce muscle soreness, boost mental health, and improve factors such as blood pressure and body fat levels, cold plunging is often hailed as a powerful recovery tool. But when should you incorporate a cold plunge into your workout routine—before or after exercise?

The Benefits of Cold Water Therapy

Cold water therapy offers several benefits, especially in the realm of sports and recovery. Athletes commonly use it to reduce muscle damage and delayed onset muscle soreness (DOMS) after intense workouts. The cold temperature constricts blood vessels and reduces inflammation, helping muscles recover faster by flushing out waste products such as lactic acid.

Beyond physical recovery, cold plunging has also been shown to support mental health. The shock of cold water can trigger the release of endorphins and adrenaline, which can reduce stress and improve mood. Regular cold immersion may also help regulate blood pressure, improve circulation, and even reduce body fat.

Cold Plunging After a Workout: A Double-Edged Sword

Given these benefits, it might seem like a no-brainer to hop into a cold plunge after every workout to speed up recovery. However, the science behind cold plunging post-workout suggests a more nuanced approach.

While cold plunging reduces muscle inflammation and soreness, it can also interfere with a crucial aspect of strength training—muscle growth. During exercise, muscle fibers undergo microscopic damage, and the body’s inflammatory response triggers the healing process. This inflammation is necessary for muscle repair and growth, known as hypertrophy.

When you cold plunge immediately after a workout, you reduce the inflammation needed for this process, which could slow down muscle growth. Studies show that while athletes who regularly use cold plunges still see muscle growth, the gains are not as significant compared to those who avoid cold plunging after strength training.

Cold Plunging Before a Workout

Cold plunging before a workout can offer a different set of benefits. Some people find that a quick cold plunge before exercising improves alertness, sharpens focus, and provides an energy boost. The cold water can wake up the nervous system, making you feel more refreshed and ready to tackle your workout.

However, there are potential downsides to cold plunging before exercise. The body’s muscles may stiffen after exposure to cold temperatures, potentially reducing flexibility and mobility. If your workout requires a lot of dynamic movements, or if you’re lifting heavy weights, a pre-workout cold plunge might not be the best option as it could limit your range of motion or even increase the risk of injury.

So, Should You Cold Plunge Before or After?

The answer depends on your fitness goals and current needs:

  • For muscle growth and strength: If your primary goal is to build muscle, avoid cold plunging right after workouts. The reduction in inflammation could hinder the hypertrophic process and slow down your muscle gains.
  • For fast recovery: If you’re preparing for a sports tournament, race, or multiple events in a short time, cold plunging after workouts can speed up recovery, reduce soreness, and help you perform at your best in a short time frame.
  • For mental and physical refreshment: A cold plunge before a workout may provide an energising boost and improve mental focus, making it a good option for those seeking a fresh start to their exercise routine.

Conclusion

Cold plunges offer numerous benefits, but timing is key. If muscle growth is your primary goal, save your cold plunges for non-training days or use them strategically to enhance recovery between competitive events. Always listen to your body and consider your unique fitness goals before incorporating cold water therapy into your routine. And, if you have underlying health conditions, consult your doctor before starting any form of cold immersion therapy.

For further help with your training, and or recovery contact our amazing Sports Therapists and Personal Trainers at 0330 043 2501, info@livewellhealth.co.uk or contact us through our website.

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