Exercise Therapy & Massage Treatments

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Who needs a massage?

Sitting at a computer all day causes your shoulders to raise which  causes tension in the neck and upper back. This tension can be felt as hardness or actual lumps and bumps in the muscle. When I locate bumps or tension in muscles I gently press on them to ‘dissolve’ them, sometimes this happens straight away and other times I need to work on a different area for a while and then return to it. Too much work on a very tense muscle will make the muscle contract and become even more tense. Massages should not be painful, at times they can be uncomfortable when a very tight muscle is located but I do not believe in making clients shout with pain. I don’t believe it is necessary or effective. Before working on tight areas I warm up the back muscles well first so the experience is a very relaxing one for the client . If no tight muscles are felt – which is rare in back muscles, I would work all of the back muscles beginning at each side of the base of the spine and moving across the side muscles up to the shoulders and neck. As a guide a back massage usually lasts about 30 minutes but I do not stick to set times as a client may need longer massage on certain tense muscles.

One of the better aspects of hard training is definitely post run massages. There are many benefits to having a good sports or deep tissue massage such as faster recovery, reduced post run soreness, mobilising scar tissue and pain relief, as well as just feel great. A good massage therapist can help to increase flexibility in tight muscles, correct imbalances and improve circulation which in turn enables muscles to use oxygen and nutrients more effectively, boosting performance. Massage strokes are performed towards the heart, aiding venous return and helping to remove waste products and congestion in the muscles. Top elite athletes such as Jo Pavey, Paula Radcliffe and Mo Farah find massages are a regular and essential part of their recovery. We may not all be winning medals but recreational runners and athletes still put their bodies and muscles under the same stresses as elite athletes.


Rest days, stretching, good diet & hydration will help the body recover from activity but sometimes more is needed. A deep tissue massage will aid blood circulation removing waste products from tired muscles and will stretch out muscles that have become tight from repeated use. Regular running causes minute tears in the muscles fibres. This is normal but can cause problems if runners don’t rest enough between runs and it is thought that massage speeds up the healing process. Many athletes use regular sports massage to help maintain their best athletic ability. Massage is also an effective way of detecting minor soft tissue problems & dealing with them before a more serious injury occurs.

Runners, athletes and non active people all benefit from full body massages. Sometimes, especially during high mileage runs, runners shoulders get high creating tension across the back and shoulders, much like the effect when sitting at a computer. This causes tension all through the body and makes running difficult. A good strong core can help stop this from happening (see my core exercises page) but sometimes a massage is needed after a long run not only to stretch out tired leg muscles but to release the tension held in the back and shoulders.

You don’t need to be a runner (or even an exerciser) to have massages. Some clients require regular massage in order to deal with the stresses and strains put on them in daily life and massage is an excellent way to unwind and prevent these issues becoming a big problem. Massage can detect areas of tightness which you were not even aware of giving the potential to deal with the problem and nip it in the bud. Muscular tightness can cause injury if left untreated. Foot massage is very popular and often this combined with leg massage combats the problem.

Muscle soreness is thought to be caused by microscopic tears in the muscle fibres. Massage can sooth this by breaking down adhesions and reducing the delayed onset muscles soreness (DOMS) that many people feel after hard training or a race.

Different types of massage suit different needs and individuals. Deep Tissue Massage usually has deep, slow, long strokes which are ideal for tight, over worked muscles such as after a long race. Petrissage is deep or superficial kneading of the muscles to get rid of tension, boost circulation and mobilise tissue. Pressure techniques release tight spots in muscles or trigger points. These are stubborn areas of adhesions or scar tissue that need a more vigorous technique.


Massage therapy boasts many benefits to the body, in athletes and sedentary people, adults, elderly people and even babies. It can help and even eliminate many health complaints or just make you feel refreshed







What’s the Difference between Remedial & Therapeutic Massage?

Remedial Massage vs Therapeutic = Relaxing Massage

Ever wanted a massage but couldn’t decide whether you needed a remedial treatment or simply a refreshing and stress reducing relaxation session? Well here’s an explanation to help you decide exactly what you want!

What is a Relaxation Massage?

A relaxation massage helps de-stress and loosen up your body and is great for those who have had a hard working week or feel like treating themselves to some TLC! The treatment consists of flowing strokes, kneading and gentle manipulations of the muscles performed at your chosen pressure. It is a pain free way to relax both your muscles and your mind.        images7M8UO3QE

What is a Remedial Massage?

If you have particular muscle tension or chronic pain a remedial massage may be for you. I will assess where you need treatment and what may be causing your pain. Then perform some tests to see exactly which muscles are giving you trouble and will tailor a treatment plan to suit. The treatment itself may involve deep tissue work for short periods of time, but the results are definitely worth it!

Conditions such as sciatica, carpal tunnel, stiff necks, headaches, sports injuries and many more can be eased with a remedial treatment.

If you’d like more advice regarding what’s best for you, please call  Leigh at Fit4Life to discuss your condition. Or, simply book your appointment and enjoy the benefits fit4life@live.co.uk




Massage Therapy Improves Posture

From being on your feet all day to sitting behind a desk, there’s a lot of tension that builds up in neck and back region. “Our necks and backs hurt, and poor posture is the No. 1 culprit

When you hunch forward, your body isn’t properly aligned. “Not only does poor posture look bad, but it forces some muscles to work incredibly hard all day long while others get weaker,” Poor posture can put you in other slumps, too. “When you slouch, you’re pressing down on your internal organs, which affects digestion,” also circulation and your breathing capacity can take a hit too.

Unlike other bad habits, poor posture can be relaxing to correct. Why? Because massage can help get your body back on track. Allowing the body to reinforce healthy and natural movements can be one of the most beneficial aspects of massage therapy.

Massage can relax and loosen the muscles made sore by bad posture, allowing your body to position itself in its natural-and pain-free-posture.

With ongoing massage the muscles are loosened and relaxed-joints have greater freedom and pressure points are relieved. This allows the body to position itself in a healthy and natural posture, therefore avoiding the movements and positions developed over time as a reaction to the pain. If ongoing massage is of interest to you, please visit www.fit4lifetelford.com

Benefits of Improved Posture                                            posture

  • Muscles are loosened and relaxed
  • Joints enjoy greater freedom
  • Pressure points are relieved