Exercise Tips for Bad Knees

When your knees are in pain, exercising is sometimes out of question because you don’t like it. However, knees are more painful when you don’t exercise.

Ensure that you keep fit because this can help in the way your knees feel. The best thing to do is exercise without putting stress on your knees. Focus on exercises like walking and swimming and do not perform running and calisthenics. When the muscles surrounding the knees are strengthen, the pain is minimized. Integrate these exercises with your fitness routine.

1.             Swimming

This is a best exercise because swimming puts no stress on the knees and tones of the whole body. It is fun when you are in water and you can definitely help burn calories if you do it 3-4 times per week. Spending just even twenty minutes is sufficient to experience the cardiovascular benefits. The kicking motion of the legs will also help strengthen the muscles that support the knees.

Rowing

2

Rowing machines are best for the knees and the bending motion helps tighten the leg muscles. This works well over the toner that helps wonder on the arms. The upper body ergometer is a known piece of gym equipment which helps the upper body a good workout. Use your arms to pedal instead of the legs.

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Bicycling

Bicycling is another exercise that helps strengthen the knees.

One could ride outside and enjoy the sunshine or opt for a stationary bike that can help put less stress on the knees. Aside from strengthening knees, riding a bike is also good for your cardiovascular system.

Together with cardio exercises, you need to include stretching movements that toughen the muscles close your knees. The muscles that upkeep your knees are on the front, back, inside and outside your thighs.

When muscles are strengthened, this ensures your knees are strong and resistant to injury. Stretching these muscles will keep your joints from hardening too. 

1.  Heel slide

Get on your back bending your right knee with your right foot flat on the floor. Gently slide your left heel to the floor. Hold for 5 seconds and return to the starting position. Repeat 5 to 10 times on each leg.

2.  Hamstring stretch

Stand up and put one foot in front of you with your toes facing up. Hold on to a chair if you need support. Bend your opposite knee and hip until you feel a stretch in your hamstrings. Your upper body will move at your hip. Hold for 10 seconds and release.  Repeat 5 to 10 times on each leg.

Bad knees don’t have to hold you back need not to prevent from starting with an exercise routine. Help your knees strong with these exercises and stretches and you can lose weight and get fit. These exercises are easy to do and give your knees the workout they need.

These are great tips to follow with but for those who are really in great pain some will go with medication and some chooses massage therapy such as a remedial massage. For the discomfort of your knee pain, please visit www.Sydney-sports-massage.com.au  now.

Remedial Massage Therapy for Migraine Headache

Migraine is a very horrible illness to go through. If you are one those who has experienced a migraine then you would fully understand what it is like to be. Migraines are throbbing and can at its worst ruin one's day.  A migraine headache is a disorder particularly known as a severe painful headache at the front or side of the head.  It is often accompanied vomiting, nausea and can sometimes be sensitive to light and sound. Migraines are commonly experienced by women than in men and may frequently happen as many times in a week. It can begin at any time but normally in the early morning.

Migraines cannot be cured but can primarily be managed  through medication. There are a variety of medications that are used to treat migraine and this generally fall into 2 types, abortive and preventive medications. Preventive medications are medications which are regularly taken in order to minimize the occurrence of migraines. While abortive medications or pain medications are taken during attacks and intended to stop symptoms that have already started.

Preventive medication may include any of the following: vasodilators, anti-convulsants, beta-blockers, tricyclic anti-depressants and calcium channel blockers.  On the other hand, Abortive medication includes vasoconstrictors, nonsteroidal anti-inflammatory drugs (NSAIDS) and serotonin agonists.

Most people who are suffering from migraines will go for medications but for some they may go for an alternative treatment, such as remedial massage therapy. There are several ways that a remedial massage can help patients with migraine headaches. And the most important thing that a remedial massage offers is that it will help relax the patient causing the pain to lessen.

Remedial massage therapy helps relieve the pain by:

• Minimizing any stress which maybe causing the headache.

• Releases muscle spasms and tensions in the head. When it releases such tension and the pressure is taking off the nerves and their supplying blood vessels which will lead to pain reduction of the headache.

• Stimulating the brain’s release of feel-good endorphins which fight pain

• Promotes blood circulation that allows toxins and other waste products to be eliminated quickly.

Remedial massage therapy can be an excellent way to relax your body, relieve stress, and get rid of the pain in a natural way without having to take any pain medicine. When you suffer a migraine headache and want to get rid of the pain, 
please visit www.sydney-sports-massage.com.au.

Remedial Massage for Carpal Tunnel Syndrome

With all the hours’ people spend in front of a computer every day, it is very likely to develop conditions that were caused by repetitive use of hands and wrists. Statistical studies in the recent years have shown that the number of individuals developing Carpal Tunnel Syndrome or CTS has been increasing and is expected to increase in the years to come. Although the disorder is not considered a serious one, it may cause uncomfortable symptoms such as numbness and tingling sensation which can affect a person’s daily activities. There is no exact cure for CTS as determined by medical science but many experts have revealed that remedial massage can be a very effective treatment for carpal tunnel syndrome.

Benefits of Remedial Massage for Carpal Tunnel Syndrome

Remedial massage is an evolving technique in the field of massage therapy. While most massage techniques focus on providing general therapeutic effects, remedial massage is aimed at the treatment of specific body parts. The technique involves the manipulation of soft tissues in the body in order to promote healing from the cellular level.

Carpal tunnel syndrome is usually caused by the compression a nerve in the arm or in the hand. In order to treat the condition, the main goal of remedial massage is to loosen the muscles which are causing the compression. A combination of deep tissue massage and other techniques in remedial massage effectively relieves muscle tension and restores regular nerve function.

Here are some other benefits of Massage Treatment for Carpal Tunnel Syndrome:

1. It enhances the body’s defense

Conditions such as CTS arise when the body is unable to defend itself from injuries. According to studies, undergoing remedial massage when suffering from CTS helps improve the body’s defense mechanism to prevent subsequent development of the condition.

2. It helps improve circulation

Individuals with CTS usually develop poor circulation in the hands and fingers as a result of compression. It is very important to undergo massage therapies such as remedial massage to promote circulation in the area.

3. Provides Pain relief

Remedial massage also delivers pain relief, as well as liberation from other signs and symptoms of carpal tunnel syndrome such as tingling and discomfort. 

The best treatment for Carpal Tunnel Syndrome is massage therapy. Do not rely on the use of pain medications to temporarily ease the condition. Seek for treatment that eliminates the root cause of the disorder and achieve longer lasting health and wellness. 

If you are suffering from Carpal Tunnel Syndrome, please click and visit http:www.sydney-sports-massage.com.au now.

Benefits of Deep Tissue Massage for Lower Back Pains

Lower back pain is a condition that ranks second among the many reasons that people will visit a doctor. There are many treatments that have been put forward as will be discussed below but the ultimate treatment is a good massage.

There are 3 main forms of treatments put forward for lower back pain and they include a full-body relaxation massage, deep tissue massage as well as the conventional physical and medication therapy. Out of the 3 types of treatments, it was found that the massage therapy was the most effective in dealing with the back pain compared to conventional medicine due to the deep relaxation it brought to the body. Furthermore the effects lasted for over half a year.

When the two types of massage were compared, deep tissue massage emerged as the better alternative. Not only is it good in relieving lower back pain, but it’s also for your overall health; promotes recovery from major injuries as well as promoting healing.

Let’s have a look at some of the benefits of deep tissue massage for more insight:

Reduction in spine pressure

This massage leads to the loosening of the body’s soft tissues in the lower back. Such kind of pressure on the spine is the root cause of lower back pain. Therefore when this kind of massage is conducted such spine pressure is relieved which also consequently improves a range of motions and the individual feels much better.

Oxygen flow to the muscles

This massage has been shown to have a directly effect on the body’s circulatory system. It aids in increasing oxygen and blood flow to the muscles. When such muscles are invigorated with an increase in blood and oxygen flow, they react by easing the lower back pain.

Loosening of tissue

The soft body tissues may become rigid as a result of some of the activities we engage in on a daily basis. Overtime such rigidity is what may cause lower back pain. This kind of massage is aimed at loosening such soft tissues and gives you deep relaxation and relief from the pain.

Flushing out of muscle tissue toxins

This massage has been shown to stimulate the lymphatic system which consequently leads to flushing out of toxins form the muscles. Some of the toxins are responsible for lower back pains and therefore upon elimination the body is relieved of the pain. Other benefits include an improved immune system.

This therapy has many other benefits in addition to elimination of lower back pain and they include lowering stress levels and reduction in chronic pain.

Sports Massage : Why is it important?

Undergoing sports massage, unlike other massage therapies, is more than just about relaxation. It is an important pre- and post-event activity both for prevention and rehabilitation purposes. Whether you are a trained athlete or an enthusiast who simply loves to play sports, having sports massage under a trained massage therapist can help you in many ways.

Importance of Sports Massage

Here are some of the reasons why undergoing Sports Massage before and after playing sports is important:

1. It prevents injuries

Injuries unexpectedly happen but if your body is fully prepared to perform at its best, your risk of developing injuries gets lower. Sports massage before any sports activity helps improve flexibility and alertness for maximum performance. It increases your body’s readiness to any strenuous activity and reduces your risk of being strained.

2. It improves circulation

During a strenuous sports activity, circulation can be compromised as the demand for oxygenation in different body parts increase all at the same time. A pre-event sports massage is very important to improve circulation and prevent lack of oxygenation during the event. By promoting elimination of blockages in the circulatory system, sports massage effectively promotes oxygen transport to various body parts.

3. It relieves muscle tension

After performing in a sports activity, your body will not automatically return to its pre-activity phase. Your muscles may remain strained and tense even for a few days. In order to promote faster recovery and muscle tension relief, undergoing post-event sports massage is very important. Sports massage relaxes muscles and ease discomfort naturally.

4. It restores balance

An imbalance in your bodily processes usually results after a strenuous sports activity especially if you are not really used to playing sports. While your body naturally resolves the imbalance, it may take a few hours, or even days, before you can easily perform your daily activities again. The importance of sports massage in restoring balance comes in. Sports massage speeds up the repair and healing of your damaged muscle tissues. It improves the function of your immune system for faster recovery.

5. It soothes pain

Pain and inflammation are expected symptoms after performing strenuous sports activities. By increasing circulation towards painful and inflamed body parts, sports massage soothes pain any discomfort. Sports massage also triggers the release of endorphins or natural pain killers in the body for pain relief.

Enjoy every sports activity with a healthy and strong body. Remember to undergo sports massage to ensure that you can perform in every sports game at your best.

Get to know more about sports massage at 

www.sydney-sports-massage.com.au.

Remedial Massage Therapy: A Sure Relief for Tennis Elbow

Massage therapy has for a long time been established to be the ultimate treatment modality for most sports injuries. Unlike general massage, remedial massage is specifically aimed at treating different client needs through only the relevant techniques as well as movement and lubricants. The healing process is therefore initiated from a cellular level as soft tissues get repaired and restored to their normal functionality. This kind of treatment is generally best for treating injuries where the skin is intact such as sprains, strains, broken bones and muscular-skeletal imbalances although it is particularly ideal for lateral epicondylitis (tennis elbow). 

What is Tennis Elbow?

Tennis Elbow is a situation where collagen fibers are broken down in the tendons although no inflammatory problem arises. Most lateral epicondylitis cases are therefore caused by repetitive eccentric wrist flexion or excessive concentric wrist extension. Such chronic tension can also result from fatigue and tendon degeneration hence is best treated by either remedial reflexology or traditional approaches such as rest and reduction of the offending activities. 

Remedial Massage Therapy

The primary remedial massage technique aimed at treating tennis elbow involves massaging across the muscle fibers of the forearm to ease tension and facilitate mobility of the muscle tissue. The process also involves a gentle compression technique that helps to reduce pain in the arm when it’s being used by enhancing the muscle’s broadening ability during contraction.
In the process, the arm becomes less sensitive to a point where deeper massage techniques can be applied. Such techniques include trigger point therapy and resistance band exercises which help to rehabilitate the arm and treat tennis elbow. One other remedial techniques worth mentioning is deep friction massage which when applied to the extensor tendons of a flexed wrist, can encourage collagen production in the affected tendons. 

Alternatives to Remedial Therapy

To compliment remedial massage therapy, patients may also be encouraged to try out traditional approaches such as strength training, electrical stimulation, ultrasound, surgery, corticosteroid injections, soft tissue therapy, rest and anti-inflammatory medications. These however are basically more like first aids, since remedial manipulation is mostly successful where other treatments fail. 


In most countries, remedial bodywork is still an unregistered profession hence isn’t based on any special study. As a general recommendation therefore, patients are advised to seek treatment from a registered health professional before consulting a curative massage therapist. Nonetheless, in western society, remedial massage therapists are well trained and can be able to provide the right diagnosis and treat most soft tissue injuries like tennis elbow as well as offer relevant medical advice. 

Healing Frozen Shoulder with Remedial Massage

If you have been having difficulty lifting your arm because your shoulder is too painful or stiff, you may have a condition called "frozen shoulder", otherwise known as adhesive capsulitis. This condition basically describes stiffness in the shoulder or limited range of motion. It is characterized by a steady onset of pain and stiffness in one shoulder caused by tightening of the joint capsule and inflammation. Remedial massage therapy can help manage this pain and loosen stiff shoulder muscles. It is a holistic treatment that not only improves frozen shoulder, but also works for the entire body to improve total health.

Ligaments and muscles sometimes become sore and tight, damaged or knotted because of stress, repetitive or overuse motions. Remedial massage therapy focuses on the particular area by using passive stretching, effective and deep muscle compression to relieve muscle tension. A typical massage session takes between 25 to 35 minutes; this depends greatly on the extent of your pain and on the amount of treatment the body can actually handle at one time.

Some of the most important benefits of remedial massage for frozen shoulder include :

• Increased blood flow to the injured shoulder. This in turn increases the lymphatic flow to and from the shoulder, mitigating swelling, inflammation, pain and speeding up the body's own healing process. This stimulation to the blood supply also allows toxins in the shoulder muscles to be removed. 

• Relieved tension and stress, factors that are very well known to slow down or hinder healing process, and lead to problems of their own. This in turn helps to calm the peripheral nervous system to ease discomfort and pain in the shoulder.

• Re-aligned joints and relieved joint pain using mobilisation and gentle soft tissue. Also, it helps to release muscle spasms and relax shoulder muscle from excessively tense or shortened state.

• Toned shoulder muscles that help to improve joint mobility. The massage treatment also helps to break down fibrous or scar shoulder tissues, thereby restoring elasticity and flexibility to the joints.

• Decreased muscle fatigue and general overall relaxation. It helps to release overall stress and build greater immunity to further problems of the same area.

• Balanced joints and muscles leading to a better overall state of health.

Although a single massage will be beneficial and enjoyable, the effects of remedial massage are cumulative and a steady course of treatments in combination with strengthening exercises and stretching will bring the most benefits.

If you are suffering from Frozen Shoulder, please visit us at www.sydney-sports-massage.com.au.