Dealing with Blue Monday – January 2025

Posted on December 17, 2024

Dealing with Blue Monday through Employee Wellbeing!

As we ease into the new year, many of us may find ourselves feeling low, unmotivated, or overwhelmed. For many, the third Monday of January, known as Blue Monday, is often labelled the “saddest day of the year.” With the festive cheer fading, credit card bills arriving, and daylight still scarce, it’s no wonder that some of us feel a little blue. While the science behind Blue Monday may be debated, the emotional experience it represents is very real, and it’s important to prioritize mental and physical wellbeing during this time.

At Livewell Health, we know how critical it is to provide employees with the tools and resources to support their wellbeing. By offering practical solutions, such as on-site chair massages, yoga and mindfulness sessions, and reflexology treatments, employers can play a significant role in helping their teams combat stress and rejuvenate their energy levels.

In this article, we’ll explore why Blue Monday can hit so hard, the impact of seasonal challenges, and how integrating holistic health solutions into the workplace can make a real difference in helping individuals thrive.

Understanding Blue Monday

While originally conceived as a marketing concept, Blue Monday highlights the broader struggles people face at this time of year. Post-holiday blues, cold and gloomy weather, and a long stretch until the next break can lead to a general feeling of deflation. Financial concerns, abandoned New Year’s resolutions, and the daily grind can amplify these feelings.

It’s important to note that feeling low or unmotivated is a natural response to external pressures and a lack of mental rejuvenation. However, left unaddressed, these feelings can escalate into more significant challenges, including chronic stress, burnout, and physical symptoms like tension, fatigue, and headaches.

Employers, therefore, have an opportunity to take a proactive approach to wellbeing. By creating a supportive environment and offering access to holistic therapies, businesses can help employees navigate this challenging period with resilience and optimism.

How Livewell Health Services Can Help

At Livewell Health, we specialise in health and wellbeing solutions designed to keep employees feeling their best, even during difficult times like Blue Monday. Our services focus on holistic care that addresses both the physical and emotional aspects of wellbeing. Here’s how:

1. On-Site Chair Massage: Relieve Tension and Recharge

Tension often builds up in the body without us even realising it. Poor posture, stress, and long hours spent at a desk can lead to tight shoulders, neck pain, and headaches. Our on-site chair massage service is a convenient and effective way to combat these physical symptoms and give employees a well-deserved break.

Chair massages can be set up directly in the workplace, requiring minimal space or disruption. In as little as 10-15 minutes, employees can experience the benefits of reduced muscle tension, improved circulation, and a significant boost in mood. The hands-on approach helps release endorphins (the body’s natural feel-good chemicals) while alleviating stress and tension held in the body.

This simple yet powerful service not only provides immediate relief but also fosters a culture of care and appreciation, reminding employees that their wellbeing matters.

2. Yoga and Mindfulness: Finding Balance in Mind and Body

During periods of stress or emotional fatigue, the mind can feel cluttered, and the body tense. Livewell Health offers on-site yoga and mindfulness sessions to help employees reconnect with their breath, bodies, and thoughts in a positive way.

Yoga: Yoga combines gentle movement, stretching, and breathing exercises to promote physical relaxation and mental clarity. It’s especially effective in reducing symptoms of stress, such as muscle tightness and fatigue, while improving flexibility and posture. Even short, guided yoga sessions can leave employees feeling refreshed and centred.
Mindfulness: Mindfulness practices encourage employees to slow down, tune in, and be present. Whether it’s through guided breathing exercises, meditation, or simple body scans, mindfulness helps calm the mind and reduce feelings of anxiety or overwhelm. These practices are invaluable during busy periods when stress can feel unrelenting.

By integrating yoga and mindfulness into the workplace, businesses can provide employees with powerful tools to manage their emotions and energy levels, both during Blue Monday and beyond.

3. Reflexology: Relax and Restore Energy

Reflexology is a therapeutic treatment that uses pressure points on the feet, hands, or ears to promote overall wellbeing. Often referred to as “zone therapy,” reflexology works to release energy blockages, improve circulation, and restore balance in the body.

Many people underestimate the impact that stress has on their physical health. Reflexology offers deep relaxation and relief from symptoms such as headaches, digestive issues, and fatigue, which are often exacerbated by seasonal stressors. By stimulating specific points in the body, reflexology encourages healing, reduces tension, and leaves individuals feeling more balanced and recharged.

Offering reflexology in the workplace not only helps employees reset but also communicates a powerful message: that their health is valued and prioritised.

Why Workplace Wellbeing Matters

As businesses continue to navigate new challenges, employee wellbeing remains a cornerstone of success. When employees feel supported, valued, and cared for, it has a direct impact on their productivity, morale, and overall job satisfaction.

Investing in holistic health solutions such as on-site chair massage, yoga, mindfulness, and reflexology is not just about addressing temporary stress; it’s about creating a workplace culture that promotes sustained physical and emotional wellbeing. Employees who feel well are not only more engaged and motivated but also more resilient in handling life’s ups and downs.

Tips for Employers to Combat Blue Monday

In addition to offering professional wellbeing services, employers can make simple yet meaningful adjustments to support their teams:

Encourage Breaks: Remind employees to take short breaks throughout the day to step away from their desks, stretch, or take a few deep breaths.
Flexible Work Hours: Where possible, offer flexible or hybrid working hours to help employees manage their time and energy more effectively.
Healthy Snacks: Stock the office with healthy snacks and drinks that fuel the body and mind.
Team Activities: Organise team-building activities that focus on fun, laughter, and connection.
Promote Conversations: Foster a culture where mental health and wellbeing are openly discussed, reducing stigma and encouraging support.

Final Thoughts

Blue Monday may mark a low point in the year for many, but it doesn’t have to define the workplace experience. By prioritising holistic health and wellbeing, employers can empower their teams to thrive, no matter what the season brings. Services such as on-site chair massage, yoga and mindfulness, and reflexology offer employees practical tools to release tension, clear their minds, and reset their energy.

At Livewell Health, we believe that small, intentional steps towards wellbeing can create lasting positive change. This Blue Monday, let’s reframe the narrative—not as the saddest day of the year, but as an opportunity to care for ourselves and each other.

Together, we can build happier, healthier workplaces where everyone has the support they need to feel their best. Let Livewell Health be part of your journey to wellbeing in 2025.

For more information about our services or to book a wellbeing session for your team, get in touch with the Livewell Health team today. Let’s make this year one of balance, health, and success.

Corporate On-Site Chair Massage: Leading The Transformation in Workplace Wellbeing

Posted on December 3, 2024

In the fast-paced world of corporate work, maintaining the health and wellbeing of employees is no longer a luxury—it’s a necessity. One innovative way businesses are addressing this is through on-site chair massage, a service that combines convenience with effective stress and pain relief. This approach is gaining traction in offices across the UK and Europe, transforming workplace culture and performance. In this article, we delve into the benefits of corporate on-site chair massage, why Livewell Health stands out as the premier provider, and the measurable impacts this service can have on businesses.

The Rising Demand for Workplace Wellness Services

Workplace stress is a significant issue, with studies showing that stress accounts for 50% of all working days lost in the UK due to ill health. Employees often face long hours, tight deadlines, and physically demanding office environments that can lead to burnout, musculoskeletal issues, and reduced productivity.

On-site chair massage has emerged as a simple yet highly effective solution. In just 10–20 minutes, a skilled massage therapist can alleviate stress, improve circulation, and reduce muscular tension—all without the employee needing to leave the office. Unlike traditional treatments requiring a visit to a clinic, chair massage is designed to fit seamlessly into a workday.

Why Choose Livewell Health?

Setting the Benchmark in Corporate Wellness

When it comes to corporate on-site chair massage, Livewell Health is the undisputed leader in the UK and Europe. With over a decade of experience delivering health and wellbeing services to domestic and commercial clients, Livewell Health has earned a reputation for excellence.

University-Qualified Professionals: Unlike many competitors who employ beauticians or unqualified individuals, Livewell Health’s team consists of university-trained therapists. This ensures that treatments are not only relaxing but also tailored to address specific health concerns, such as musculoskeletal pain, posture-related issues, and even pregnancy-related discomfort.
Unmatched Expertise: With a network of over 100 specialists, Livewell Health offers services spanning 12 health-related specialisms, including massage, reflexology, yoga & mindfulness, physiotherapy, blood & hormone testing, exercise, nutrition and injury rehabilitation. This diverse expertise ensures that clients receive holistic, tailored care.
Nationwide Reach: Livewell Health operates across the UK and Europe, making it accessible to businesses of all sizes and locations. From small startups to multinational corporations, they cater to a wide range of clients, ensuring consistent service quality regardless of geography.
Tailored Solutions: Each business has unique needs. Livewell Health takes the time to understand each company’s requirements, providing customized wellness programs that deliver measurable results.

The Impact of On-Site Chair Massage on Business Metrics

Incorporating chair massage into a corporate wellness program isn’t just a perk for employees—it’s a strategic investment in a company’s bottom line. Here are some statistics showcasing the transformative impact:

1. Reduced Absenteeism

Stress and musculoskeletal pain are leading causes of absenteeism. Studies reveal that businesses offering wellness programs, including chair massage, report a 28% reduction in absenteeism. Employees who feel valued and cared for are less likely to take sick days.

2. Improved Staff Retention

Employee turnover is costly, both in terms of recruitment expenses and the loss of institutional knowledge. Providing regular wellness services can boost morale and loyalty, with companies experiencing up to a 32% increase in staff retention rates.

3. Increased Productivity

Employees who are less stressed and in better physical health perform better. Research shows that workplace wellness programs can lead to a 21% increase in productivity, as employees feel more focused and energized.

4. Boosted Company Turnover

Investing in employee wellbeing has a ripple effect. Companies that implement robust wellness programs report an average ROI of £5 for every £1 spent due to higher productivity, reduced absenteeism, and improved employee satisfaction.

What Clients Say About Livewell Health

Livewell Health’s impact is best illustrated by the glowing testimonials from satisfied clients. Here are a few words from leaders at top organizations:

Roseanna, Zuto

“We’ve worked with other companies for on-site massage in the past, but Livewell Health is in a league of its own. Their team is not just professional but also incredibly knowledgeable. Unlike beauticians we’ve used before, Livewell therapists understand aches, pains, and medical conditions, which means every employee feels safe and cared for—including those who are pregnant or have chronic health issues.”

Jessica, CBRE

“Our staff absolutely love the on-site chair massages from Livewell Health. They’re always asking when the next session is! The team is approachable, skilled, and flexible. I’ve seen firsthand how these sessions improve not just physical health but also morale across the office. Livewell’s expertise sets them apart.”

Nicola, Amazon

“The service we’ve received from Livewell Health has been outstanding. Having worked with other providers in the past, I can confidently say that no one matches the professionalism and skill of the Livewell team. Their understanding of workplace stress and musculoskeletal health means everyone benefits, not just those looking for relaxation. Furthermore, they are very flexible on their approach, sometimes giving us an on site service for our night shift, meaning they are providing on-site chair massage from 6pm until 12am! We’re thrilled with the results!”

Why Livewell Health Stands Out

Comprehensive Expertise

The depth and breadth of Livewell Health’s team are unparalleled. With therapists trained to handle a wide range of health issues, employees with unique needs—whether due to pregnancy, chronic pain, or sports injuries—are catered to with the utmost professionalism.

A Proven Track Record

Serving over 400 corporate clients nationwide and supporting over 200 sporting events, Livewell Health has a proven history of success. Their partnerships with high-profile clients demonstrate their ability to deliver exceptional services on a large scale.

Tailored to Business Needs

Livewell Health takes pride in crafting personalised solutions for each client. From single-day events to ongoing wellness programs, they provide flexible options to suit businesses of any size or industry.

The Future of Workplace Wellness

The modern workplace is evolving, with employee wellbeing taking center stage. On-site chair massage is more than a trend—it’s a cornerstone of a healthy, productive work environment. Businesses that prioritize wellness not only see measurable improvements in employee satisfaction and retention but also gain a competitive edge in attracting top talent.

For organizations across the UK and Europe, Livewell Health is the partner of choice in this journey. Combining unmatched expertise with a commitment to excellence, Livewell Health is redefining corporate wellbeing, one massage at a time.

Whether you’re looking to enhance your current wellness offerings or start a new program, Livewell Health has the knowledge, experience, and team to deliver exceptional results. It’s time to invest in your employees—because a healthy team is a thriving business.

Interested in bringing Livewell Health to your workplace? Contact us today to discover how we can transform your office into a hub of wellness and productivity.

Epsom salts: The myth and the legend

Posted on September 17, 2024

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

Posted on September 12, 2024

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?

Posted on September 8, 2024

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.

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.
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.
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?

Posted on September 8, 2024

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.

Preparing Your Body for a Marathon

Posted on August 23, 2024

Preparing Your Body for a Marathon: Mobility, Flexibility, and Strength

Running a marathon is a significant challenge that requires more than just building up mileage. While cardiovascular endurance is crucial, preparing your body through mobility, flexibility, and strength training is just as important. A well-rounded training plan that includes these elements can help prevent injuries, improve performance, and ensure you reach the finish line feeling strong. Here’s how to physically prepare your body for the demands of a marathon.

Mobility: The Foundation of Efficient Movement

Dynamic Warm-Ups

Before every run, it’s essential to perform a dynamic warm-up to increase your range of motion, activate muscles, and prepare your joints for the repetitive impact of running. Dynamic stretches improve mobility by actively moving your joints through their full range of motion.

Effective Dynamic Warm-Up Exercises:

Leg Swings: Forward and sideways leg swings help open up the hips and prepare the legs for running.
Walking Lunges: This exercise stretches the hip flexors while activating the glutes and quads.
High Knees: High knees increase hip mobility and engage the core, ensuring your body is ready for the run.

Joint Mobility Exercises

Maintaining joint mobility is crucial for runners, especially in the hips, ankles, and thoracic spine. Regularly incorporating mobility exercises into your routine helps improve stride efficiency and reduces the risk of injury.

Key Mobility Exercises:

Hip Circles: Perform hip circles to improve hip flexibility and mobility, which is vital for a smooth running gait.
Ankle Circles: Keep your ankles mobile and strong by regularly performing ankle circles and calf stretches.
Thoracic Spine Rotations: To avoid stiffness in the upper body, include thoracic spine rotations to maintain a good posture during long runs.

Flexibility: Enhancing Range of Motion

Post-Run Static Stretching

Flexibility plays a vital role in running performance and injury prevention. While dynamic stretching is ideal for warming up, static stretching should be done post-run when the muscles are warm. This helps to lengthen the muscles, improve flexibility, and reduce post-run stiffness.

Key Static Stretches for Runners:

Hamstring Stretch: Gently stretch the hamstrings to maintain flexibility and prevent tightness in the back of the legs.
Quadriceps Stretch: Stretch the front of the thighs to counteract the shortening of these muscles during running.
Calf Stretch: Calves bear much of the running impact, so it’s essential to stretch them regularly to avoid tightness and injury.
Hip Flexor Stretch: Since tight hip flexors can alter your running form, stretching this area post-run is critical.

Incorporating Yoga or Pilates

Adding yoga or Pilates to your routine once or twice a week can greatly enhance flexibility and core strength. These practices help to lengthen muscles, improve body awareness, and release tension, all of which contribute to better running form and reduced injury risk.

Strength: Building a Strong Foundation

Core Strength

A strong core is essential for maintaining proper running form, especially during the later stages of a marathon when fatigue sets in. Core exercises stabilise the pelvis, reduce the risk of lower back pain, and improve overall efficiency.

Effective Core Exercises:

Planks: Planks engage the entire core, improving stability and endurance.
Russian Twists: This exercise targets the obliques, which help stabilise the torso during running.
Bird Dogs: Bird dogs enhance core stability while also strengthening the lower back and glutes.

Lower Body Strength

Strengthening the lower body is crucial for marathon runners to generate power, maintain a strong stride, and prevent injuries. A well-rounded lower body routine focuses on the quads, hamstrings, glutes, and calves.

Key Lower Body Strength Exercises:

Squats: Squats are a fundamental exercise that builds strength in the quads, glutes, and hamstrings, essential for uphill running and sprinting.
Lunges: Lunges improve unilateral leg strength, balance, and hip mobility.
Calf Raises: Strengthening the calves helps prevent Achilles tendonitis and shin splints, common issues among runners.

Upper Body Strength

Although running primarily uses the lower body, a strong upper body is necessary for maintaining good posture and an efficient arm swing, which drives your momentum.

Upper Body Exercises for Runners:

Push-Ups: Push-ups strengthen the chest, shoulders, and triceps, which support arm movement.
Dumbbell Rows: Rows target the upper back and improve posture, helping to prevent slouching during long runs.
Shoulder Presses: This exercise strengthens the shoulders, which are key to maintaining a relaxed yet powerful arm swing.

Integrating Mobility, Flexibility, and Strength into Your Training

To ensure these elements are incorporated effectively into your marathon training, follow these guidelines:

Schedule Mobility and Dynamic Warm-Ups Before Each Run: Spend at least 10-15 minutes on mobility and dynamic stretching before every run.
Include Strength Training 2-3 Times Per Week: Dedicate 30-45 minutes, two to three times a week, to core, lower body, and upper body strength training.
Prioritise Flexibility After Every Run: Finish each run with 5-10 minutes of static stretching to enhance flexibility and prevent muscle tightness.
Cross-Train with Yoga or Pilates Weekly: Aim to do yoga or Pilates at least once a week for comprehensive flexibility and core strength.

Conclusion

Training for a marathon involves more than just running. By incorporating mobility, flexibility, and strength training into your routine, you build a resilient body that can handle the demands of long-distance running. These elements not only help you run faster and more efficiently but also protect you from injuries, ensuring you reach race day at your best.

If your looking into a marathon, you may need nutrition support and our article on Sports Nutrition: Fueling Your Marathon may help.

If you require help with your training regime then our personal trainers and strength and condition coaches can help.

Sports Nutrition: Fueling Your Marathon

Posted on August 23, 2024

Sports Nutrition: Fueling Your Marathon

Carbohydrate Loading

Carbohydrates are your body’s primary source of energy during endurance activities like marathon running. In the days leading up to your race or long run, focus on increasing your carbohydrate intake to maximise your glycogen stores. This process, known as “carb-loading,” ensures that you have enough energy to sustain you through the marathon.

Carbohydrate Sources:

Whole grains (brown rice, oats, quinoa)
Pasta, bread, and potatoes
Fruits such as bananas, apples, and oranges
Vegetables like sweet potatoes, carrots, and leafy greens

Pre-Run Meal Timing

Your pre-run meal should be consumed 2-4 hours before your run to allow for proper digestion. This meal should be high in carbohydrates, moderate in protein, and low in fat and fibre to avoid gastrointestinal discomfort.

Sample Pre-Run Meal:

A bowl of oatmeal topped with a banana, honey, and a handful of almonds
A turkey sandwich on whole grain bread with a piece of fruit
A sweet potato with a side of grilled chicken and steamed broccoli

Pre-Run Snacks

If your race or long run is scheduled early in the morning, or if you need a quick energy boost, consider a small, easily digestible snack 30-60 minutes before starting. Keep it light and rich in simple carbohydrates.

Quick Pre-Run Snacks:

A banana or apple with peanut butter
A slice of toast with jam
An energy bar or gel designed for endurance athletes

Hydration

Proper hydration is crucial for maintaining performance and preventing dehydration. Drink water throughout the day leading up to your run, but avoid excessive fluid intake immediately before running to prevent a bloated feeling.

Hydration Tips:

Drink 16-20 ounces of water 2-3 hours before running.
Consume 8-10 ounces of water 30 minutes before starting your run.
Consider an electrolyte drink if you tend to sweat heavily or are running in hot conditions.

Post-Run Nutrition: Refuelling and Recovery

The 30-Minute Window

The first 30 minutes after your run is a critical window for recovery. During this time, your muscles are most receptive to replenishing glycogen stores and repairing tissue. Aim to consume a snack or meal with a 3:1 or 4:1 ratio of carbohydrates to protein.

Post-Run Snack Ideas:

A smoothie with banana, berries, spinach, protein powder, and almond milk
A whole-grain bagel with peanut butter and a glass of chocolate milk
Greek yogurt with honey and granola

Protein for Muscle Repair

Protein is essential for repairing the muscle fibers that are broken down during your run. Incorporate high-quality protein sources into your post-run meal to aid recovery and reduce muscle soreness.

High-Protein Foods:

Lean meats (chicken, turkey, lean beef)
Fish (salmon, tuna)
Eggs
Legumes (beans, lentils)
Dairy products (milk, yogurt, cheese)
Plant-based protein sources (tofu, tempeh, quinoa)

Rehydration

After your run, it’s important to replace the fluids lost through sweat. Water is often sufficient for shorter runs, but for longer distances or hot weather, you may need an electrolyte drink to replenish sodium, potassium, and other essential minerals.

Rehydration Tips:

Drink at least 16-24 ounces of water for every pound of body weight lost during the run.
Include an electrolyte drink if your run was particularly long or intense.

Replenish Glycogen Stores

In addition to protein, focus on replenishing your glycogen stores with carbohydrate-rich foods. A balanced post-run meal should contain both carbohydrates and protein to ensure a full recovery.

Post-Run Meal Ideas:

Grilled chicken with quinoa and roasted vegetables
A turkey and avocado wrap with a side of sweet potato fries
Salmon with brown rice and steamed asparagus

Anti-Inflammatory Foods

To further support recovery, include anti-inflammatory foods in your diet. These foods help reduce muscle inflammation and promote faster healing.

Anti-Inflammatory Foods:

Berries (blueberries, strawberries)
Leafy greens (spinach, kale)
Fatty fish (salmon, mackerel)
Nuts and seeds (almonds, chia seeds)
Turmeric and ginger

In Conclusion

For marathon runners, nutrition plays a vital role in performance and recovery. By properly fueling your body before a run and ensuring optimal recovery afterward, you can improve endurance, prevent injuries, and feel stronger throughout your training and on race day. Remember, every runner’s nutritional needs are different, so it’s important to experiment during training to find what works best for you.

If you’re planning on running multiple marathons Back-to-Back what else should you consider?

Taking on the challenge of running multiple marathons back-to-back requires not only physical endurance but also a well-thought-out nutrition plan that supports sustained energy, optimal recovery, and overall health. When you’re running consecutive marathons, your body’s demands increase significantly, and proper fueling becomes even more critical. Here’s how to adjust your nutrition strategy for such an intense endeavour:

1. Prioritise Recovery Nutrition

After each marathon, your immediate focus should be on rapid recovery. The 30-minute window post-race is crucial for replenishing glycogen stores, repairing muscle tissue, and rehydrating. However, when running multiple marathons, it’s essential to continue refuelling throughout the day.

Recovery Plan:

Carbohydrate-Rich Meals: Ensure every meal includes complex carbohydrates like whole grains, sweet potatoes, or pasta to rebuild energy stores.
Frequent Protein Intake: Consume protein every few hours to support ongoing muscle repair. Include lean meats, eggs, dairy, or plant-based proteins in your snacks and meals.
Hydration: Stay vigilant about hydration. In addition to water, consider electrolyte drinks to replace lost minerals.

2. Maintain High Energy Availability

Running back-to-back marathons requires maintaining high energy levels across multiple days. Eating enough calories to meet your energy needs is crucial, and you may need to increase your intake of both carbohydrates and fats.

Energy-Boosting Tips:

Increase Caloric Intake: You may need to consume more calories than usual, so focus on nutrient-dense foods that provide sustained energy, such as nuts, avocados, and whole grains.
Snacking: Keep energy bars, fruit, and nuts on hand to eat between meals and throughout the day. This will help keep your energy levels stable.
Carb-Loading Between Races: Continue carb-loading between marathons to ensure your glycogen stores are fully replenished each day.

3. Focus on Gut Health

Digestive comfort is key when running multiple marathons, as your gastrointestinal system is under additional stress. Include foods that are easy to digest and support gut health.

Gut-Friendly Foods:

Low-Fibre Carbs: Opt for lower-fibre carbohydrate sources like white rice, pasta, or bananas close to race time to avoid gastrointestinal distress.
Probiotics: Incorporate probiotic-rich foods like yoghourt or kefir to support digestion and nutrient absorption.
Small, Frequent Meals: Eating smaller, more frequent meals can prevent bloating and ensure your digestive system isn’t overloaded.

4. Listen to Your Body

During a multi-marathon challenge, your body’s needs may change daily. Listen to your hunger cues, adjust portion sizes based on how you feel, and prioritise foods that your body craves. Flexibility and attention to your body’s signals are key to sustaining energy and performance across consecutive races.

Final Thought

Running multiple marathons in succession is an extraordinary challenge that demands not only physical endurance ( see our article on Preparing your body for a marathon) but also meticulous nutritional planning. By focusing on recovery, maintaining high energy availability, supporting gut health, and being attentive to your body’s needs, you can optimise your performance and complete your challenge in peak condition. Our team of highly qualified nutrition specialists not only help with domestic clients but are also specialist in sports nutrition. If you are taking part in sports whether it be a marathon, 10k, 5k or even a football tornament, we can help.

Can You Massage Abdominal Adhesions?

Posted on August 15, 2024

Can You Massage Abdominal Adhesions?

Abdominal adhesions are a common yet often overlooked issue that can cause significant discomfort and health problems. These bands of scar tissue form between abdominal organs or between the organs and the abdominal wall, usually as a result of surgery, infection, or inflammation. They can lead to symptoms such as pain, bloating, and even bowel obstruction in severe cases. One question that frequently arises is whether these adhesions can be treated through massage. As soft tissue specialists, LIVEWELL has extensive experience in treating a range of conditions, including abdominal adhesions, using various massage techniques. In this article, we explore whether abdominal adhesions can be effectively managed with massage therapy.

Understanding Abdominal Adhesions

Abdominal adhesions develop when fibrous bands of scar tissue form after abdominal surgery, infection, or inflammation. They can cause organs to stick together or adhere to the abdominal wall, restricting their normal movement. The most common cause of adhesions is surgery, particularly procedures involving the bowel, appendix, or reproductive organs. Even minimally invasive surgeries like laparoscopies can result in adhesions.

In most cases, adhesions are asymptomatic and go unnoticed. However, when they do cause symptoms, they can be debilitating. Chronic pain, digestive issues, and infertility are some of the complications that may arise. In extreme cases, adhesions can lead to bowel obstruction, a life-threatening condition that requires immediate medical attention.

Can Massage Help with Abdominal Adhesions?

Massage therapy is widely recognised for its ability to treat various musculoskeletal and soft tissue issues, but can it help with abdominal adhesions? The short answer is yes, but with certain caveats. While massage cannot completely eliminate adhesions, it can help to soften and stretch the scar tissue, improving mobility, reducing pain, and alleviating some of the associated symptoms. However, it is crucial that the massage is performed by a skilled therapist with experience in treating adhesions, as improper technique can cause further discomfort or even exacerbate the condition.

How Does Massage Work on Adhesions?

When massage is applied to areas affected by adhesions, it can help to break down some of the fibrous tissue, improving circulation and promoting the healing process. Techniques such as myofascial release, deep tissue massage, and soft tissue mobilisation are particularly effective in treating adhesions. These methods work by gently stretching the scar tissue and surrounding muscles, increasing flexibility and reducing the tension that often accompanies adhesions.

At LIVEWELL, our therapists are trained in a variety of massage techniques, allowing us to tailor treatment to the specific needs of each client. For those suffering from abdominal adhesions, we often use a combination of myofascial release and deep tissue massage to target the affected area. Myofascial release is a gentle technique that focuses on releasing tension in the fascia, the connective tissue that surrounds muscles and organs. By applying sustained pressure to the adhesions, the therapist can help to stretch and soften the scar tissue, improving mobility and reducing pain. Deep tissue massage, on the other hand, works to relieve deeper layers of muscle and connective tissue, addressing the root cause of the discomfort.

The Importance of Professional Treatment

While massage can be an effective treatment for abdominal adhesions, it is essential that it is performed by a qualified professional. The abdomen is a sensitive area, and improper technique can lead to injury or aggravate existing adhesions. At LIVEWELL, our therapists are among the most highly qualified in the UK, with extensive training in a wide range of massage modalities, including Swedish Massage, deep tissue, sports massage, lymphatic drainage, and pregnancy massage. This breadth of expertise ensures that we can provide safe and effective treatment for a wide range of conditions, including abdominal adhesions.

Our team of soft tissue specialists is also well-versed in the anatomy and physiology of the abdomen, enabling us to understand the complexities of adhesions and how best to treat them. Whether you require treatment in one of our clinics or prefer the convenience of a mobile service, our nationwide coverage ensures that we can reach you no matter where you are located in the UK.

The Benefits of Massage for Abdominal Adhesions

When performed correctly, massage therapy can offer several benefits for those suffering from abdominal adhesions. These include:

Pain Relief: Adhesions can cause chronic pain by pulling on surrounding tissues and restricting movement. Massage helps to release this tension, reducing pain and discomfort.
Improved Mobility: By softening the scar tissue, massage can help to restore the normal movement of organs and muscles, improving overall mobility.
Enhanced Circulation: Massage promotes better blood flow to the affected area, aiding in the healing process and reducing inflammation.
Digestive Health: Abdominal adhesions can interfere with digestion, leading to bloating and other gastrointestinal issues. Massage can help to alleviate these symptoms by promoting better movement of the abdominal organs.
Prevention of Further Complications: Regular massage therapy can help to maintain the flexibility of the tissues, reducing the risk of further complications such as bowel obstruction.

A Holistic Approach to Treatment

At LIVEWELL, we believe in taking a holistic approach to treatment. While massage can be highly effective in managing abdominal adhesions, it is often most beneficial when combined with other therapies and lifestyle changes. For example, we may recommend a program of gentle stretching exercises to complement the massage, helping to maintain flexibility and prevent the recurrence of adhesions. We may also suggest dietary adjustments to reduce inflammation and promote better digestive health.

For clients who have undergone surgery, post-operative care is crucial in preventing the formation of adhesions. Our therapists are trained in post-surgical massage techniques that can help to minimise scar tissue development and promote faster healing. Additionally, we offer lymphatic drainage massage, which can reduce swelling and improve circulation, further aiding in the recovery process.

When to Seek Professional Help

While massage can be an effective treatment for abdominal adhesions, it is not always appropriate in every case. If you are experiencing severe pain, digestive issues, or symptoms of bowel obstruction, it is essential to seek medical advice before undergoing massage therapy. In some cases, surgery may be necessary to address the adhesions, and massage should only be considered as part of a broader treatment plan.

It is also important to note that massage is not a quick fix. Depending on the severity of the adhesions, it may take several sessions to achieve noticeable results. At LIVEWELL, we work closely with our clients to develop a personalised treatment plan that meets their needs and goals. We take the time to understand each client’s unique situation and provide ongoing support and advice to help them achieve the best possible outcome.

The difference between our therapists and other companies?

What sets LIVEWELL apart is our commitment to excellence and our dedication to client care. We are proud to be the UK’s leading provider of mobile and clinic-based massage therapy, offering a level of expertise and professionalism that is unmatched in the industry. Our therapists are not only highly skilled but also passionate about helping clients achieve their health and wellness goals. Whether you are dealing with abdominal adhesions or any other soft tissue issue, you can trust that you are in the best possible hands with LIVEWELL.

Our extensive range of qualifications means that we can offer a wide variety of treatments, tailored to the individual needs of our clients. From Swedish massage to sports massage, deep tissue to lymphatic drainage, we have the skills and knowledge to address a wide range of conditions. Our nationwide coverage also means that we can provide our services wherever you are, whether you prefer to visit one of our clinics or enjoy the convenience of a mobile service.

Conclusion

Abdominal adhesions can be a challenging and painful condition, but with the right treatment, they can be managed effectively. Massage therapy, when performed by a qualified professional, can help to soften and stretch scar tissue, improve mobility, and reduce pain. At LIVEWELL, our team of soft tissue specialists is uniquely equipped to provide this type of treatment, offering both clinic and mobile services across the UK. With our extensive range of qualifications and our commitment to client care, we are proud to be the UK’s leading provider of massage therapy.

If you are struggling with abdominal adhesions or any other soft tissue condition, we invite you to experience the LIVEWELL difference. Contact us today to find out how we can help you achieve better health and well-being through our expert massage services. Alternatively use our booking system to book directly.

LiveWell Health Hosts Corporate Wellness Day at Witton Community Centre

Posted on August 10, 2024

On August 8th, Witton Community Centre in Birmingham became a haven of relaxation as LiveWell Health hosted a corporate wellness event designed to provide employees with a much-needed break from their daily routines. The event focused on promoting health and well-being through a series of massage services, including chair, hand, neck, and head massages, each tailored to help employees unwind and rejuvenate.

LiveWell Health, committed to enhancing workplace wellness, organized this event to offer employees a moment of peace and relaxation. Professional massage therapists were on-site to provide personalized treatments, ensuring that each participant experienced maximum benefit. Chair massages were especially popular, offering quick and effective relief for tension commonly felt in the back, neck, and shoulders, areas that often bear the brunt of long hours at a desk. Hand massages provided soothing comfort for those who spend significant time working with their hands, while neck and head massages helped alleviate stress-related symptoms such as headaches and muscle stiffness.

This event was more than just a wellness initiative; it was a testament to LiveWell Health’s dedication to the well-being of its team. By offering these therapeutic services, LiveWell Health underscored the importance of maintaining a healthy and relaxed workforce, which is key to sustaining productivity and boosting morale.

Employees expressed overwhelming appreciation for the event, highlighting how the massages provided a perfect midday reset. The positive feedback has inspired LiveWell Health to consider similar wellness initiatives in the future, reinforcing their commitment to creating a supportive and health-conscious work environment. Witton Community Centre proved to be the ideal location, offering a serene and accessible setting for this successful day of relaxation and employee care.

If you are interested in securing some office massage or any other employee wellbeing services we offer, please contact us to find out more or alternatively please use our corporate enquiry booking form.

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