Turramurra Massage

Tips

Tip 1

Waiting for your massage appointment?

If you have injured or pulled a muscle, wait for the inflammation to calm down, a heating pack can help soothe muscles and connective tissue while you wait for your next massage Turramurra appointment.

Tip 2

What else can I do to help relieve muscle soreness? try:

  • gentle stretching

  • muscle massage

  • rest

  • heat to help increase blood flow to your muscles

Tip 3

How often should you have a remedial massage?

Generally, I recommend to my clients who don't exercise and stretch everyday to come in for a remedial massage every 4 - 6 weeks. Most health funds will cover this regime during one calendar year.

Tip 4

What's the most important tip for a massage?

I know this is probably straightforward, but always make sure that whoever gives you a massage has a diploma of remedial massage therapy and registered with a health care provider number, why? because an untrained person in a shopping centre can cause more harm than good to your muscles.

Tip 5

Help repair damage

Remedial massage can stimulate the blood supply, make joints more mobile, and help to repair damaged tissues. The therapist will aim to balance the length, tone and tension of muscles and tendons, which restores the correct position of the bones, increases blood flow and helps heal injuries.

Tip 6

How can I quickly get rid of a bruise?

The following treatments can be done at home:

  1. Ice therapy. Apply ice immediately after the injury to reduce blood flow around the area. 

  2. Heat. You can apply heat to boost circulation and increase blood flow. 

  3. Compression. Wrap the bruised area in an elastic bandage. 

  4. Elevation. 

  5. Arnica. 

  6. Vitamin K cream. 

  7. Aloe vera. 

  8. Vitamin C

Tip 7

Help keep COVID19 away!

At my Turramurra massage clinic I have put the following in place: I completed the government COVID-19 training course. This means I am very low risk due to strict sanitisation protocols along with only one customer at a time - no waiting with others ensures your best possible protection. 

Tip 8

Help your muscles keep warn at night

Remember to keep warm at night. If you have sore muscles try wearing a light wool vest to bed.

 

Tip 9

Only go to a Diploma certified therapist

It doesn't matter if you get a massage at Turramurra or a massage at St. Ives, but it does matter if your therapist is trained and is registered as a health provider. A registered health provider massage therapist must earn so many points each year to keep their training up to date. 

Tip 10

Before you enter the massage clinic...

Remember to use a good hand sanitiser for at least 30 seconds to kill the COVID 19 virus on your hands. Also remember all surfaces can contain the Covid19 virus!

Tip 11

Before you have a massage...

Remember to have a daily schedule of stretching which loosens muscles and make your massage more effective for deep muscle massage. 

Tip 12

During your massage...

You can wear a mask during your remedial massage to further protect yourself from Covid-19.  Remember to wash your mask every night and leave overnight to dry this will help to eliminate germs on the front of your mask.

Tip 13

How often should I get a remedial massage?

Remedial massages are to help stretch and get rid of muscle knots. Most health funds give you 10 subsidised massages. 

Tip 14

Slowing Covid 19 virus starts with you!

One way to slow the spread of viruses, such as coronavirus, is social distancing (also called physical distancing). The more space between you and others, the harder it is for the virus to spread.

Tip 15

Don't wait to book in...

Muscles can tighten up and go into knots if you leave them too long without attention. At the first sign of your muscles going into spasm book in with us before they turn into knots!

Tip 16

On hot nights don't get a chill on your back!

If you go to bed on a hot night with a ceiling fan on you can get sore muscles if the temperature drops in the night. Wear something light so the skin on your back is not exposed.

Tip 17

Continue to practice the key principles

of infection control including hand hygiene, cough etiquette and high cleaning standards after Covid19 has passed.

Tip 18

Stay Hydrated

Most people know that drinking plenty of water after your massage session is very important to reduce the chances of getting sore or post-massage discomfort and to flush out the toxins from your muscles.

Tip 17

Take a close look at your shoes

Take a look at the heals of your shoes. If they have worn to a wedge to either the left or right that means your back could be out of alignment. Go and see a pediatrist before you book your next massage. 

Tip 18

Remedial massages are dehydrating, so it's important to drink several glasses of water afterwards to rehydrate and flush out the metabolic waste in your system.

Tip 19

Experienced therapists will tell you that in this role you never stop learning, never stop challenging beliefs, and never stop trying new things so in your next massage your therapist may try something new.

Tip 20

Check your shoes! Take your favorite shoes off and look at your heals, if they are worn sloping in or out then you need to visit a podiatry clinic as not doing anything about it could put your back and muscles out.  

Tip 21

Covid 19 shots are necessary to stop the spread of the disease. Please don't hesitate in getting your second jab as this will give you the most protection you can get. So before you get your next massage please try to have at least your first jab as this can give you up to 60% protection.

Tip 22

Don't forget HICAPS. Most medical funds pay towards around 10 remedial massages per year. Check with your health fund to see how many subsidized massages you have left this year.

Tip 23

Using a massage gun

The massage gun is meant to be used on muscles, rather than nerves, bones, joints or tendons. While it may seem obvious, experts advise avoiding anywhere you have scabs, wounds, or a recent bone fracture.

 

Tip 24

Should you rest after a massage?

After a remedial massage, you should try prolonging the feeling of calmness. Rest, read a book, Netflix and chill, do anything that relaxes you physically and mentally. It's best to book a massage for a day when you know you'll be home for a good 4-6 hours.

Tip 25

Don't forget your neck. Most people bend their heads forward when using their phones while texting, this causes strain on your neck muscles so it is important to do some neck stretches, you will find them on youtube.

Tip 26

Full body daily stretching routine

  1. Neck roll. Stand up straight with the feet shoulder-width apart and the arms loose. ...

  2. Shoulder roll. Stand up straight with the arms loose. ...

  3. Behind-head tricep stretch. ...

  4. Standing hip rotation. ...

  5. Standing hamstring stretch. ...

  6. Quadriceps stretch. ...

  7. Ankle roll

Tip 27

To help relieve muscle soreness, try:

  1. Gentle stretching.

  2. Muscle massage.

  3. Rest.

  4. Ice to help reduce inflammation.

  5. Heat to help increase blood flow to your muscles

Tip 28

Sore toes?

The most common causes of toe pain include ingrown toenails, bunions, cuts or scrapes, other injuries, blisters, and corns and calluses. Arthritis (including rheumatoid arthritis, gout, and other types of arthritis) and infections are additional causes of toe pain.

Tip 29

Is it good to massage sore feet?

If your feet are aching after a long day, a foot massage can give you much-needed relief. But it doesn't just feel good. Research shows that it has health benefits, too. Even a brief foot massage can ease stress and perk you up

Tip 30

Movement is the best form of medicine for your body. Try to walk 15 minutes everyday.

Tip 31

Is it OK to workout with sore muscles?

Exercising When Your Body Is Sore
For those trying to get in shape or lose weight through exercise, there's no need to worry. If you're experiencing muscle soreness, you may need only two or three days of rest. Another option is to alternate your workouts to avoid overusing certain muscle groups.

Tip 32

Even though covid 19 is on the way out, still use face masks and hand sanitisers where you can as it still can affect the elderly.

Tip 33

Time to check your chair posture! Most of us slouch in a chair after a while of sitting in the same place. Sit upright to straiten your backbone which will relieve muscle stress.

Tip 34

Talk to your therapist about any injuries. Be clear about the extent of your injuries, how long they have been healing, and what your current pain level is.

Tip 35

Be careful not to stretch cold muscles. Jog on the spot or go for a brisk walk and the heat in your body will warm up your muscles before you do your daily stretches.  

Tip 36

When did you last replace your joggers? Its one thing to need a remedial massage but in some cases muscles can be damaged by worn out joggers.

Tip 37

When you walk notice if you are leaning your head forward, if you are this could cause the muscles in your neck to become inflamed causing neck ache. If it becomes too inflamed a massage may be needed for relief.

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