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For many individuals, one of the foremost justifications for abstaining from preventative or rehabilitative care is simply not knowing the positives that they’re missing out on. While this is a shame, there’s really no reason to not educate oneself on the benefits of these practices. Massage is one of the most accessible and most helpful options out there. Whether you’re suffering from a range of ailments or are simply looking to keep your body in the best shape possible, this practice may be a valuable tool to you. Take a look at these ways that massage can benefit the various regions of your body. Who knows? You may even find inspiration to try the practice out on your own!
Individuals with back pain are among those who can receive the greatest benefits from massage therapy. Largely, this is due to the fact that back injuries can be easily aggravated by engaging in day to day activities such as moving around the home or office. Massage therapy can aid these people in a number of ways. According to Spine Health, one of the foremost benefits is that the process can stimulate blood flow to damaged muscles and tissues in the back. In the case of injury, these muscles and tissues can cease to receive the necessary nutrients and oxygen delivered by blood flow, further exacerbating the injury. With this in mind, the increased blood flow delivered by massage can actually expedite the healing process in addition to relieving the pain. These individuals also are candidates for a distinct benefit in that massage on the back can help heal areas that people cannot reach on their own.
The legs are a far more complex grouping of muscles and nerves than most people realize. Given that the anatomy is so complex, you may want to opt for receiving massage from a trained masseuse as opposed to practicing the therapy on your own. This is because individuals with massage training will have a heightened understanding of the anatomy of the legs, allowing them to target specific parts of the leg that may be injured or in pain for a host of other reasons. Further, frequently engaging in leg massage, when paired with stretching and a normal exercise regimen, has the potential to help increase both strength and flexibility in the legs. With this in mind, the practice may even be beneficial for athletes who have not yet encountered an injury. It can help these people recover from normal wear and tear more quickly and get back to the activities that they love.
Many of the benefits that individuals receive when practicing massage on their upper body are similar to those experienced when massage is performed upon the back or legs. In the case of damaged tissue, massage can stimulate blood flow and drive healing nutrients to the various muscles of the upper body, aiding in quickening recovery time. As Home Remedies has reported, massage can also help with reducing inflammation in these tissues. When injuries are sustained to the upper body, inflammation and swelling can make it harder to reach the affected tissues, prolonging the healing process, so this can benefit anyone suffering from upper body ailments. Perhaps most practically, massage can also help individuals who are dealing with general soreness from weightlifting or other athletic activities by helping to break down and disperse lactic acid built up through exertion.
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Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.
Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride: