What are Massage guns?

Massage Guns are considered a form of ‘self-myofascial’ release and are often used for both therapeutic use and in sports practice. The general aim of the massage gun is to reduce muscular tension, increase flexibility in musculoskeletal tissues, reduce Delayed Onset Muscle Soreness (DOMS) and accelerate recovery.

The typical Massage gun vibrates at different speeds and intensities with various soft attachment ‘heads’ to use, all depending on the area of use. Due to this, they can target specific muscle areas and be used on smaller structures compared to foam rollers; making it the more favourable tool.

Do Massage Guns really work?

Due to the Massage Gun being a fairly recent invention, research around its use is limited somewhat. The massage tool has been previously promoted as an aid to activate muscles in a warm-up before exercise. Through the limited research for this claim, the overall conclusion of this investigation found that the device, when used as part of a warm-up before maximal jumping, did not increase muscle activation and therefore has no effect on jump performance.

Researchers did find when considering the use of a Massage Gun to improve flexibility and reduce tightness, that the results were a little more positive. It was found that it reduced muscle stiffness and general muscle tightness and therefore increased ankle dorsiflexion range of motion. Furthermore, it has been reported that after one week of a single 5-minute daily hamstring and lower back massage using the massage gun, participants’ lower back flexibility improved.

The problem with this finding is, as it is a self-used tool; trying to reach the hamstrings and your lower back by yourself may be slightly challenging! So, if you have somebody that can help you, you may find it more beneficial.

Should we buy a Massage Gun?

To conclude, it is found that Massage Guns are helpful in reducing muscular tightness but are not particularly beneficial in improving performance. Using the massage gun alongside regular stretching, deep tissue massages and the regular use of foam rollers is the most favourable option. If you are looking to specifically improve your performance, we wouldn’t rely on a Massage Gun for this purpose.

If you have any questions or would like some advice from our experts, you can use our FREE Ask A Physio tool, here.

The benefits from Stretching

1. Increasing the flexibility of muscles and joints, making it easier to move and perform daily activities.
2. Reducing muscle soreness and tension, which can be caused by overuse or injury.
3. Improving posture by helping to align the spine and other joints.
4. Improving athletic performance by increasing flexibility and reducing muscle soreness.
5. Reducing the risk of injury by preparing the muscles and joints for physical activity.

When should we stretch?

1. Before exercise: It’s important to warm-up our muscles before any physical activity by stretching for at least 5-10 minutes. Studies have shown a reduction in injury and increase in performance.
2. After exercise: Stretching after exercise helps to cool down the muscles and avoid them from tightening up. This also promotes recovery.
3. Intervals throughout the day: Taking short breaks throughout the day to stretch can help to relieve muscle tension and improve posture. A common cause of general aches and pains comes from when we are sedentary for long periods of time.
4. Before bed: Stretching before bed can help to relax our muscles and in a lot of cases, has shown to improve sleep.

When not to stretch?

There are occasions when the benefits from stretching would be more of a hinderance than help. Stretching should generally be avoided in cases where we have a known muscle or joint injury, or if we are experiencing any significant pain. Stretching should also be avoided for certain medical conditions, such as osteoporosis or rheumatoid arthritis. It is best to consult with a physiotherapist before beginning a stretching routine, particularly if you have any underlying medical conditions or injuries.

If you are unsure, you can reach out to our team of expert therapists using our FREE online service, Ask A Physio. We can talk to you about all the benefits from stretching tailored to your specific condition/issue.

Both are highly qualified, trained professionals. Sports Therapy can assess, diagnose and rehabilitate musculoskeletal injuries both in and outside of sport.

A Sports Therapist can provide manual therapies, including sports massage and mobilisations and can also aid recovery and prevent injury through patient-specific, exercise-based prescription.

Rehabilitation exercise programs and development are the shining light of skills that a Sports Therapist supplies.

Physiotherapists have a broader medical training. Whilst Physiotherapists cover sports and musculoskeletal injuries and rehab, they also study degenerative conditions, diseases, surgical procedures, respiratory conditions, neurological issues and elderly care.

Physiotherapists include the use of manipulation techniques and specialise in cases such as upper neck issues, any arthritic conditions, headaches and post-surgical rehabilitation.

What is the difference between a Sports Massage and Sports Therapy appointment?

If you have a specific muscle or joint injury, then it is best to book a Sports Therapy assessment, where you will get a full diagnosis and treatment of the injury.

General muscle aches (that are tightness rather than injury), may be best tackled with a Sports Massage appointment.

It may be that in your Sports Therapy appointment, some Sports Massage techniques will be used. If you come in with an injury and the Sports Therapist believes that the injury may be best treated with Sports Massage alone, then future appointments can be changed to suit this.

What is a Sports Massage?

A Sports Massage is a firm, pressured, manual therapy, aimed to release and reduce tension in muscles and soft tissue.

Massage improves circulation and encourages the flow of blood through the muscles, which helps to remove waste products, such as lactic acid, that may be sitting in the tissue and causing pain and/or stiffness.

For this reason, Sports Massage can also be used to help swelling resolve. Different therapeutic techniques will be applied during the massage to help relax the muscles and subsequently, the body. Sports Massage can be used for both injury recovery and also injury prevention.

What is the difference between a ‘Sports Massage’ and a ‘Deep Tissue massage’ ?

A Sports Massage is a deep, pressure massage, so strictly speaking they are very much the same thing. A Sports Massage is more directed to a specific area/injury of the body. A Deep Tissue Massage can be considered more generalised and work all over the body in one session.

My muscles are tight, but I don’t play a sport, can I still have a Sports Massage?

ABSOLUTELY. You do not have to be an athlete or play any sport to have a Sports Massage.

Sports Massage can be beneficial for anyone regardless of their sporting background. It is commonly used in sporting environments, which is where it takes its name, but the reality is, we can get similar injuries from ‘non-sporting’ activities very easily.

People who work behind a computer and have a more sedentary lifestyle have found to benefit from regular Sports Massage. This is for the tension in their neck and shoulders from working long periods of time in one position.

My knee injury is stopping me from playing sport, is Sports Therapy the best service to help?

A Sports Therapy assessment will be beneficial for this. A Sports Therapist can provide a full functional assessment to diagnose the knee pathology and highlight any areas of weakness or biomechanical imbalances.

A Sports Therapist can provide hands-on treatment and tailor an assisted rehabilitation plan which will include progressive exercises.

Further down your rehabilitation plan, exercises prescribed will be sports specific; to aid a smooth transition back to playing the sport you love.

I’ve recently been involved in a road traffic accident and have since been experiencing severe neck pain and dizziness, who do I see?

A Physiotherapist can help with this. They will obtain a full subjective background regarding the accident and past history and will assess your problem.

Physiotherapists can treat the condition using appropriate hands-on therapy, electrotherapy (such as laser or ultrasound therapy), and/or exercise-based rehabilitation to help with your symptoms and pain.

My back aches when I lift weights in the gym, who can help with this?

A Sports Therapist will be best suited for this. They are able to assess your technique and provide tips to correct your form during weight lifting, as this is often the case. This will help prevent you from any further injury whilst also addressing your problem.

If you have any other questions regarding either therapy, you can get in touch with the experts using our FREE online service, here.

They are typically caused by poor posture or a muscle weakness, often when repeatedly working a specific muscle group over and over. An acute muscle injury or continual muscle stress may lead to the development of trigger points. For example, a spot within or near a strained muscle may become a trigger point. Stress and anxiety can also cause spots to become irritated.

There are 2 types of Trigger Points:

Active –  Meaning you will usually experience pain when resting with the particular area being tender to palpate.

Latent –  Meaning you do not have any immediate pain, however you may become aware of a latent trigger point when direct pressure is applied to the specific area.

Assessment of Trigger Points: 

Use the Acronym STAR.

S = Sensitivity

T = Texture

A = Asymmetry

R = Range of Movement

• If there is 2/3 which are abnormal then a trigger point can be assumed

Treatment of Trigger Points: 

Non-Manual: 

• Superficial Heat
• Laser Therapy
• Ultrasound
• Dry Needling
• Electrical Stimulation

Manual: 

• Muscle Energy Technique
• Active Release
• Positional Release

Active Release Technique:

Sustained pressure stimulates the supraspinal pathway to release inhibitory neurotransmitters. This causes a reduction in muscle tone and breaks down adhesions.

1. Pressure is applied over the area of the trigger point with the muscle in a shortened position.
2. The opposite is then applied, working on the lengthened position.
3. This can be repeated 3-5 times.

Muscle Energy Technique:

To improve range of movement we use a method of post-isometric relaxation.

1. The trigger point area is taken into a lengthened position until a bind is felt. (A bind is the feel of the muscle just before the stretch).
2. The muscle should then produce a contraction against the applied force from your therapist at approx.
3. After 10 seconds, the muscle is taken into a further stretch.
4. This is then repeated 3-6 times until the target muscle allows for a normal range of movement.

If you are struggling with a muscle imbalance/weakness or you feel you have particularly tender areas in your muscle to touch, it is likely you will benefit from trigger release therapy. If you would like FREE advice from our specialist before you decide on your next steps, please reach out to us using our online service and we will be more than happy to help!

For issues such as musculoskeletal disorders and mobility functionality, you would be best seeing a Physiotherapist. Regular massage therapy is beneficial for easing overworked muscles and soothing aches, whereas Sports therapy involves the use of a physiological, pathological and anatomical approach in combination with sport and exercise science to provide both immediate and long-term care of injuries.

The benefits of Sports Massage

Physiological benefits.

• Improved muscle function
• Decreased muscle tension
• Improved and increased amount of blood flow and lymphatic drainage.
• Increased joint range of motion.
• Increased strength and stability.
• Reduced scar tissue.

Psychological Benefits.

• Improved / increased of willingness.
• Improved motivation to succeed.
• Relaxation, reduced stress and anxiety.
• Pain reduction.

Why is it important to see a Sports Therapist regularly?

Sports Therapy is not only a treatment method, but an important preventive technique too.

By maintaining a healthy function of the body, it reduces the likelihood of injury; even if you may not be in pain as such, regular exercise and sport can cause the muscles to become tight, which can eventually lead to slight or major muscle tears.

A postural and functional assessment can be carried out to identify any possible weaknesses or imbalances that may be an underlying factor leading to significant injury.

Sport Therapy allows for the body to function correctly at its highest ability.

Heavy lifting and loading can cause micro tears within the muscle, which if left un-treated for a long period or time, can cause scar tissue damage, forcing a muscle to function at a lower level.

Sports Therapy is a technique used to avoid the adhesion and scar tissue build up.

The dangers from ignoring the pain/injury?

Pain is the body’s way of telling you that something is wrong and that an area has become problematic.  Physiologically, it could cause excessive stress on the body and lead to further injury and damage. Ignoring pain and injury may lead to irreversible damage that would require long-term treatment and care just to ensure the issue doesn’t worsen.

If you are suffering with any injuries or issues, it’s always worth an assessment at the very least. This will give you an indication of not just the severity, but also how long you can expect to recover.

Use our FREE online service to ask the experts their advice before booking anything.

First of all, muscle fibres run in all different directions in our body and our muscles are layered on top of each other – this is so that we can bend, twist and exercise in a variety of ways. Our muscles are meant to be flexible, strong, and challenged, but, sitting in the same position for long periods of time, lifting something incorrectly, even not being well enough hydrated, we can lose our mobility and flexibility.  The various muscle fibres can start to stick together, forming a hard lump under our skin known as a knot.

Although knots are incredibly common, don’t let that fool you into thinking they are harmless. If left untreated, the muscle tissue can continue to lose elasticity and cause postural problems, which can be very hard work to reverse.

What can we do to help prevent knots?

• Hydration – drinking plenty of water is hugely beneficial. When muscles cells don’t have adequate fluids, they don’t work as well and the performance of that muscle suffers. If you are careful about what goes into your body, you are less likely to suffer from a knot due to underperforming muscles.
• Take breaks – we tend to spend a lot of our day either sitting in front of a computer or staring down at our phones. This is not a natural position for our bodies to be in and can put huge amounts of stress on our back, neck and shoulders.  Set reminders on your phone or computer to prompt you to take a break every hour or so.  Even when sitting at your desk, straighten out your back, turn your neck from side to side, uncross your legs, and move as much as you can.
• Exercise – regular exercise is important, however, if you are having recurring issues with knots, it is also important to get yourself assessed by a Physiotherapist. They will be able to work out why they keep coming back and can help to ensure you’re not repeating the same mistakes.  Your Physio will also be able to advise you on the most appropriate exercises for your specific issue.
• Massage– it is important that we don’t generalise massage.  There are many different types of massage for a variety of reasons, not every massage is the type of luxury we go for on holidays and spa days.  Massage therapy can help keep your muscles healthy, pliable, and oxygenated.  Your Physio is able to assess you and help you select the most appropriate type of massage for your specific condition.
• Lifestyle – a life filled with stress and lack of sleep is the perfect pathway to injury. Even as little as 15 minutes a day of focused relaxation or meditation time can make a huge difference to the condition of your body.

What do we do if we already have muscle knots?

• Rest– when we’re in pain, it is our body’s way of saying it needs a break.  Especially if we know the cause of our pain.  The key is balance – our bodies need a mix of exercise and rest.
• Massage– massage therapy is not only a great preventative tool, but a good clinical massage therapist should help to relieve muscle pain and recommend self-care techniques that are specific to your particular issue.
• Physiotherapy – if you have been in pain for a while, Physiotherapy is the next best targeted step.  Not only will the treatment consist of soft tissue therapy, such as, massage and stretching, but your Physio will also help identify the underlying causes (looking at your posture, movements, biomechanics and habits).
• Stretching– gentle movements by going through your full range of motion can be very helpful.  Always ask for your Physiotherapists advice on the correct stretches and techniques.  We often over-stretch through lack of knowledge, and just because a muscle is hurting, doesn’t mean it needs to be stretched – sometimes the opposite is true!  However, gentle, full-body movement is usually a good idea as long as it is pain-free.

There are a large variety of knots, all needing their own specific treatment technique, therefore, we advise that you speak to a specialist to analyse them and find the most appropriate treatment.  It is important to remember that, like most knots in general, leaving them unattended does not reverse the problem.  The sooner we take action, the easier and faster it is to resolve.

If you would like professional advice for free before you decide on your treatment, use our online service Ask-A-Physio on our website.

Alternatively, you may call us on 01282 453 110.

Watch a video on muscle knots here.

It’s no wonder we get overworked hamstrings, when we consider the amount of sprints and turns we do intermittently during intense activity! Not to mention for how long. The average person during a football match for example can run anywhere up to 5 miles over the course of 90 minutes, with little to no rest.

Our hamstrings provide us with speed, taking a beating every time we work them for long periods of time. Therefore, strains in these muscles in particular can be quite common in anyone that plays sports involving high intensity bursts.

Strains often occur when the hamstring muscle itself is overworked and not strong enough. Other factors that influence hamstring overload are:

• • Poor warm-up – You should always make sure you warm up before a game. Passive and dynamic stretches are important for the Hamstring muscles.
  • Not cooling down – Again, a proper cool down and stretching regime should be adhered to.
  • Playing surfaces – A slippery surface will add strain onto the hamstring muscles, therefore, appropriate footwear should be worn.
  • Running mechanics – If you have a poor core stability, this will affect and overload the hamstrings because of the poor pelvic control. Often, lazy, inactive and weak derrière (bottom) muscles mean that the hamstrings have to overcompensate and become overloaded. Over-striding also adds strain through your hamstrings as your foot hits the ground.
  • Lower back problems – Nerve damage can weaken the hamstrings

Symptoms of overworked hamstrings

• Mild Strain – Can often feel like a dull, mild ache and/or a tightness feeling.
• Severe Strain – Can be extremely painful and you can find it almost impossible to walk, stand and sometimes sit. Bruising can be a sign of this.
• Pain – Tends to be in the back of your thigh and/or lower buttock region. Often made worse by walking, stretching and bending forwards. You could feel a sudden pain, popping or snapping sensation.

Treatment

In the first 72 hours of hamstring overload, adopt the POLICE protocol and avoid harmful factors such as:

• Heat
• Alcohol
• Running and exercise
• Direct massage/ indirect massage will be fine. Be sure to contact your Physiotherapist

Re-occurrence of Hamstring strains are common and often owing to poor rehabilitation. It is vital that you get an accurate diagnosis and sufficient treatment for your injury.

Physiotherapy treatment will aim to:

• Reduce the pain and swelling
• Strengthen your hamstring and the surrounding muscles, plus your core
• Increase the flexibility of your muscles
• Improve your neurodynamics
• Improve your balance and agility
• Overall decrease the risk of re-injury

Treatment options:

• Massage
• Joint mobilisations
• Electrotherapy
• Acupuncture and dry needling
• Taping
• Pilates
• Biomechanical assessment
• Exercises
• Advice

Tips

• Use POLICE in first 72 hours of injury.
• Do not ignore the pain. Overworked hamstrings require attention and a correct diagnosis as the sciatic nerve runs through the hamstring, meaning your pain could be referred from a pinched nerve.
• Important to warm-up and cool down.
• Rehabilitation is the key to prevent re-injury. Repeated injuries have unfortunately shortened many athletes’ hockey careers.

If you need any advice, or you have concerns regarding hamstring overload, reach out to us using our FREE Ask A Physio service online, here.

If you would like to be treated by our team of experts, you can choose your preferred location. Select between our Burnley and Padiham clinics.

Alternatively, you may call us on 01282 453 110.

The first thing to remember in our winter tips for arthritis is that Arthritic bodies like heat! (unless you have hot swollen joints and need an ice pack instead… yuk!). Try taking regular hot baths, showers or even try the sauna at your local pool/gym. Many of our patients love putting their arthritic hands in hot soapy water and moving them around – also known as – doing the washing up! This is one of the best chores we can do if we struggle with arthritis in our fingers, hands and wrists. Make sure to wrap up warm too! Ask for thermal underwear for Christmas, in particular, the black Thermoskin arthritis finger-less gloves – a lot of our patients rate them. Not only do they keep your fingers super toasty, but they give them extra support.

Keep moving – use it or lose it!

In summer, it’s easy to keep moving and enjoying the things we love. However, it’s not always that easy come winter. It gets harder to get out: wind, rain and freezing temperatures mostly to blame! Movement however, massively improves our joint pain. If we can consistently get our joints moving and muscles working, we are less likely to endure the same pain levels as opposed to if we don’t.

Simple exercises can make a big difference – moving our joints through their full range can loosen them up and reduce pain.

Some patients swear that a brisk walk for 20 minutes is the best thing for their arthritic knees, but if they were to walk for an hour or so, it flares them up and makes them worse. So, short regular walks can be extremely beneficial.

If you have more energy to burn and don’t want to battle the elements, try joining a gym! Membership fees are a small price to pay if it helps us to avoid long term suffering. Some great activities that are suitable for people with arthritis include: supported exercise machines – like the ladies only toning tables at The St Peters Centre in Burnley (Feelgood Factory), aqua aerobics, cross trainer, exercise bike or gentle exercise classes like T’ai Chi, Yoga and Pilates. If that doesn’t float your boat how about swimming or even ballroom dancing – try a new hobby and keep your body moving!

Physiotherapy – treat yourself!

Physiotherapy works. Fact! There are lots of ways your physio can help. We specialise in joint mobilisation therapy by practising a number of methods such as, massage, acupuncture and muscle manipulation which can all help to free up those stiff joints and reduce arthritic pain.

If you are unsure about your condition, you can use our FREE Ask A Physio service to speak to our experts first. They are more than happy to help answer any questions you have.

Myofascial Release is a specific type of hands-on massage therapy that can be performed by our specialist physiotherapists.

Myofascial Release focuses on the fascia which is a connective tissue within the body – it surrounds and connects the muscles and organs of the body. Tightness in this fascia can result in painful and restricted movement. The aim of Myofascial Release is to relax and free the fascia from restrictions to reduce pain, increase freedom of movement and allow the muscles to function in a more balanced way.

This manual therapy can be effective for treating pain and movement restrictions caused by muscular tightness and dysfunction.

Many patients opt for Myofascial Release treatment after losing flexibility or function following an injury or if they are experiencing any ongoing back, shoulder, hip, or virtually pain in any area containing soft tissue.

Myofascial Release therapy can also be beneficial for Temporo-Mandibular Joint (TMJ) disorder, carpal tunnel syndrome and even migraine headaches.

Myofascial Release utilises long, slow, light pressure strokes and requires our physiotherapists to adapt to the feedback given directly by a patient. Our therapists are trained to recognise and understand the sensitive changes within the fascia during treatment. If you are familiar with deep tissue massages, the strokes may feel very light in comparison, however, this is deliberate as the intention is to target a more superficial layer of the body.

For more information, or you would like to book in for Myofascial Release therapy, speak to our team of experts on 01282 453 110. Alternatively, you may use our FREE Ask-A-Physio service online and message our therapists directly from the comfort of your own home.

Matt (Chartered Physiotherapist)

Research has also shown that massage can also help in regeneration of the superficial muscle fibres within a muscle as well as improvements in joint awareness (proprioception) and muscle strength following exercise – both being very important in injury-prevention! Plus it’s a nice way to unwind following a strenuous, yet enjoyable work-out!

Commonly, after strenuous amounts of exercise, massage is an ideal treatment. Most professional athletes will use massage as a form of recovery after any event they participate in. Massage also helps to prevent possible future injuries, as tight muscles and strains can lead to more serious problems during future exercises.

When you are partaking in any form of exercise, your heart rate and breathing rate increases to help deliver oxygenated blood to your skeletal muscles. This ensures that your muscles are receiving the energy that they need to contract effectively.

During strenuous exercise, the production of lactate and other metabolites results in a burning sensation often felt in the active muscles. This painful sensation often prompts us to slow down, therefore, forcing a recovery period whereby the body clears the lactate and metabolites.

Most of us are pretty good at warming-up prior to exercise but we are maybe not as dedicated to performing a cool-down afterwards. A cool-down is an easy form of exercise, performed after more intense activity, to allow the body to transition back to its resting state. This may include a slow jog for the lower extremities and some static stretches to allow the muscle to return to its resting length.

If you wish to book in for a massage, or you would like further information, I am more than happy to answer any of your questions. Use our FREE Ask-A-Physio service online to message me directly, or call Physiofusion’s head office on 01282 453 110.

Caroline (Chartered Physiotherapist)