Restore Fitness Bournemouth

Happy New Year lovely people! Excited to get back into it for 2024 🎉

Some things I've seen a lot of lately - plantar fasciitis, TMJ, glute tears, IT band syndrome - love getting into these and more!

If you want to book in you can send me a text on WhatsApp, book through my website or give me a call 😊👌🏻

Thank you to all my lovely clients for a wonderful year - I've had a brilliant time seeing every single one of you! And of course, thanks to everyone who supports my business accounts by liking/commenting etc - it's so much appreciated ☺️ Merry Christmas and a Happy New Year to you all, see you next year!!

It's nearly time for the holidays!! Not long before I'm closed for Christmas so get your bookings in now - not long left!

And whether you celebrate Christmas or not, I hope you all have a wonderful holiday time 🎉

🤔 What do you need to focus on after you've had a Sports Massage to get the best out of it?
There's lots of 'advice' out there but I've simplified it down to three things to remember.

🛋️ REST 😌 - no strenuous exercise for 24-48hrs. This is because we are causing micro-tears and minor trauma during a massage, and you need to give your body time to recover.

🌡️KEEP WARM🧣 - warmth allows the muscles to remain in a relaxed state. We want to promote blood flow for optimal healing so keeping warm is really important. You can also apply heat therapy to any really sore areas - a heat pack or lavender bag, or even a bath for short periods of time.

💧HYDRATE💧- drink plenty of water after your massage. This promotes healthy blood and lymphatic flow throughout the body. Even a small amount of dehydration can have a negative effect on these systems, which could lead to longer healing times. This is why it's really important to avoid alcohol for 24-48hrs, to help your body stay as hydrated as possible.

As always, if you have any concerns following your massage, it is always best to

📱TALK 📞to your therapist to help you get the best answers.

Happy massaging!

Taping for a painful Achilles tendon - something a lot of you sporty folk will be familiar with! I see plenty of Achilles tendinopathy/tendonitis in clinic - and generally find that taping really helps in giving a little support and pain relief to this type of injury.

We will discuss taping during your appointment and apply at the end if we both feel it's right for your presentation.

I'm trying to keep a few colours of tape in clinic too 😉

Soft tissue injuries include sprains, strains, muscle spasms, cramps etc... Would you know what to do in the first few days after an injury?
You can use PEACE & LOVE to remember 😌

*Acute phase* (0-7 days)

🤕PROTECTION 🛌- Avoid activities and movements that increase pain.

🙋🏻‍♀️ELEVATION 🙋🏻‍♀️- Elevate the injured limb (if a limb at all ..) higher than the heart as often as possible.

💊 AVOID ANTI-INFLAMMATORIES 🧊- Avoid taking anti-inflammatory medications as they have been shown to inhibit healing within the first 48hrs of injury. Avoid applying ice (though with this one old habits die hard... Explanation to come at a later stage!)

🩹COMPRESSION 🩹- Use elastic bandage or taping (like K-tape) to reduce swelling.

🧠 EDUCATION 😌 - Your body knows best. Avoid unnecessary treatments or medical interventions and let nature play its role.

*Sub-acute phase* (4 days - 6 weeks)

🩼LOAD🚶- Optimal loading is a crucial part of recovering function - start a gradual return to activities guided by your pain levels.

🌞OPTIMISM🌞 - Condition your brain for optimal recovery by being confident and positive.

🫀VASCULARISATION🫁 - Choose pain-free cardio exercises to increase blood flow to repairing tissues (and get a massage 😉)

🏃EXERCISE 🏋️‍♀️- Restore mobility, strength and proprioception by adopting an active approach to recovery.

You may be familiar with other protocols, but PEACE & LOVE is the most recent, evidence-based protocol that should be used as a first line of treatment for acute soft tissue injury.

Loving using my and lately, need to dig out my Rock Blades too 💪 RockPods are used for cupping that requires motion, made from silicone it helps keep them attached to the body during movement, while RockTape is a kinesiology tape that supports injuries, swelling or painful/dysfunctional joints and soft tissue.

Make sure you book in if you have something that needs working on - I've had some great challenges this month which has kept me inspired 🧠

Glorious veggies grown and gifted by a lovely client 🥰