The Muscle Aid Doc
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Level 3 Sports Massage Therapist
Cupping Therapy
IASTM
Dry Needling
Rehab/Mobility Advice
"Move easy, live happy"
01/07/2023
Struggling to recover between pre season sessions?
Pre season is underway for most football teams and it can come to many as a bit of a shock to the system after a period of doing very little 🥵🤣
Inability to recover between sessions can limit your progress in preparation for the new season 👎
If your body requires additional support to aid recovery between training sessions give me a shout and I'd be happy to help ⚽️
20/07/2022
Muscle, ligament or tendon injury?
Dosing up on anti-inflammatories?
Applying ice to the injured area?
This is delaying your recovery! 👎
See the most recent acronym for soft tissue rehabilitation as recommended by up to date research published in The British Journal of Sports Medicine () 🏃♂️🏋♂️
ICE ❌
RICE ❌
PRICE ❌
☮ PEACE ✅
❤ LOVE ✅
04/07/2022
📢 ATTENTION FOOTBALL PLAYERS 📢
Struggling with recovery between training sessions and pre season friendlies?
Most clubs are now well under way with their pre season schedule...
Having been inactive for a period of time following the end of the previous season, it can take some time for our bodies to adapt to the demands of the intense sessions our coaches put us through 🥵
Picking up aches and pains can be very frustrating and ultimately delays progress towards the start the football season 👎
Sports massage therapy (in combination with adequate sleep, nutrition, hydration etc) is one strategy you can put in place to help facilitate your recovery between sessions and games 💆
Give your body the support it needs and ensure you can make as much progress as possible during pre season.
If you're interested in a SMT session, please reach out ⚽️👊
22/04/2022
📢 ATTENTION BELFAST MARATHON RUNNERS 📢
Taking part in the Belfast marathon next week and want to be in optimal condition for the big event?
I have availability for intense 30 minute sports massage sessions in the days leading up to Sunday 1st May 🏃♂️
You have no doubt been training hard this past while in preparation, so why not give your body that helping hand it needs to ensure you perform to the best of you ability on the big day 😁
Feel free to reach out if interested 👊
If not, goodluck and I hope everything goes as planned 👏🏃♂️
06/04/2022
Considering cupping therapy?
A lot of people think of this therapy as a "social media" trend because of the "cool" marks that are left behind on the body after its application.
The purpose of dry cupping therapy (or myofascial decompression) is not to simply to just leave red rings that look appealing for photos!
There are many therapeutic benefits associated with this technique, including:
- improved localised blood flow
- improved lymphatic drainage
- elevated oxygen and nutrient supply to target tissues
- pain relief
- anti-inflammatory benefits
Dry cupping is also applied frequently to help facilitate the treatment of localised (neck pain, shoulder pain, headaches and migraines) and systemic (diabetes, arthritis and hypertension) diseases (see https://www.sciencedirect.com/science/article/pii/S2005290117302042 for more info)
If you want to know more about dry cupping or feel it may help with any ongoing issues you currently have then feel free to reach out 👍
Note: like most therapeutic techniques, dry cupping should be complimented with other strategies e.g. strength training, mobility, nutrition, hydration, sleep etc.
Pause Squats 🏋
Struggling to improve your squat?
Try implementing pause squats into your programme!
Why?
- Become stronger at the weakest part of the lift (bottom)
- Ensures all muscle groups that should be involved in the movement are ACTUALLY engaged e.g. core, glutes, quads etc.
- A 2-3 second pause (try longer if you wish) at the bottom increases time under tension which is important for muscle growth 👊
- Improved strength when coming out of the 'hole' i.e. bottom of squat, which will benefit overall squatting performance
- Enables focus on preventing the common 'squat morning' (upward hip shift) and ensuring that torso (chest) and hips move simultaneously
Downside?
The ego definitely takes a hit when doing these! 🤣
Key point:
Forget about the weight on the bar for a change and aim to 'feel' the entire movement from top to bottom!
Consider adding 2 or 3 sets of these in after standard barbell squats and reduce the weight by 40-50% 💪
Also just noticing the difference between my right and left shoulder external rotation 😬🤣
Tight hips when squatting?
Pinching/nipping sensation in your hips at the bottom of a squat? 💥
Give these banded joint mobilisation (BJM) exercises a go in your warm up, in between sets or both! 👊
How do these exercises benefit mobility?
- The band creates space in the hip joint capsule by separating the femur (thigh bone) and acetabulum (hip socket)
- Increased space allows more synovial fluid (lubrication) to enter the joint to reduce friction
- Increased synovial fluid = reduced friction = increased mobility 😁
Note: these exercises compliment other strategies that improve mobility e.g. foam rolling, active stretching etc and should be used in combination with each of these techniques for optimal outcomes 👍
Visit the following article for more information on how BJM exercises improve hip joint mobility:
- Guillot, A., Kerautret, Y., Queyrel, F., Schobb, W., & Di Rienzo, F. (2019). Foam Rolling and Joint Distraction with Elastic Band Training Performed for 5-7 Weeks Respectively Improve Lower Limb Flexibility. Journal of Sports Science & Medicine, 18, 160-171.
therapist
Struggling to engage the glutes when performing a trap bar deadlift? 🤔🏋
- Here's a simple strategy I have applied to my own training as I have had issues with relying to heavily on my lower back to complete hip/hinge movements like the the trap bar deadlift!
- I have also had issues with my knees caving in (knee valgus) during these types of lifts, as well as back squats
- This indicates that I struggle with glute engagement and no doubt have some weakness in this area 👎
How does the resistance band help?
- Given that the glutes are key external rotators of the hip, the band activates this muscle group by inducing internal rotation🦵
- The glutes become activated to resist excessive internal rotation and ultimately limit collapsing of the knee!
- This is especially useful in preventing the muscles of the lower back from being overworked, thereby protecting the spine from injury during these types of lifts
Note: this can be applied to other movements where knee valgus is common e.g. front and back squat 👊
18/02/2022
Some previous client feedback following their SMT session 💆😁
If you are struggling with aches and pains or your body just needs a helping hand with recovery then feel free to give me a message 😁
Some availabilty for the remainder of January for recovery sessions!
Sessions include:
- Graston (IASTM) (video 2)
- Cupping Therapy (myofascial decompression)
- Soft tissue release
- Active mobility! 🏃
Reach out if interested 😁
05/01/2022
Some highlights from cupping therapy sessions in 2021 😁
Anyone interested in booking a session then please do not hesitate to reach out 👊
08/12/2021
Firstly, University workload has been responsible for my lack of social media activity the past while 🤯
On another note, Christmas is fast approaching and so I thought I would advertise my services for the new year!
A 1-hour treatment could make an ideal Xmas gift, especially for someone who you feel needs a relaxing start to 2022 or is carrying a ni**le that needs addressed 🎄🎁
Anyone who is interested please do not hesitate to reach out 😁
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