:: Update ::

It is so nice to be back at Urban Healing doing massage, after being away for a over month due to an operation I had to have on my hip to repair an acetabular labral tear. I'm happy to say the arthroscopic operation went well - my surgeon is very happy! So now I'm undergoing a rigorous physiotherapy exercise regime to get my core stability & leg strength back after being on crutches for nearly 3 weeks!

For anyone wishing to book in for massage in the near future, I will be taking appointments today & next Friday (9 Dec & 16 Dec); I will be away for 2 weeks after that, returning to Urban Healing on Friday, 6 January 2012, and back to my usual schedule of every Friday, 8.30am - 8.00pm. If you are in Sydney & would like a booking, please ring 0405 792 425. Remember: Bookings are necessary!

I will be continuing my articles on stretching in the new year, as well as other health-based articles. I'm thinking of writing an article on Manual Lymphatic Drainage. Going through an operation has made me realise just how important a well-functioning lymphatic system is to the body's health & well-being! Manual Lymphatic Drainage is a great way to promote good lymphatic flow & body detoxification, especially after an operation requiring the use of a general anaesthetic. It may also help to rejuvenate the body after too much food and treats leaves a person feeling tired and bloated. If you're feeling a bit sluggish after this holiday season, why not book in for a 30min Manual Lymphatic Drainage session? (Your body will thank you for it!)

:: Stretching I - The Basics ::

As we are coming into warmer weather here in Sydney, more and more people are taking to the outdoors for a bit of recreation and exercise. With people coming out of their winter 'hibernation,' I thought it timely to explore an important but often over-looked aspect of health and fitness: STRETCHING. This may seem like a simple concept, but the reality is that there exist many different ways of stretching, some more effective and less likely to cause injury than others. Over the course of several articles, we will explore these various stretching techniques and discover tips on how to stretch safely and effectively. But for today's article, let's look at stretching as a general phenomenon, and learn some of the basic rules for safe stretching that can be applied across nearly all techniques.

:: Benefits of Stretching ::

What do you think of when you hear the word 'stretching'? Many people will think of an elite athlete preparing for the big match or race, like the woman in the picture above. Perhaps others will think of a cat, getting up from a warm windowsill, arching its back, then reaching forward with its front legs and splaying out its toes as it yawns. Simply put, stretching is the act of producing tension in a specific muscle by elongating that muscle, so as to restore or improve flexibility within the muscle tissue. But stretching isn't just for cats and athletes! Stretching provides every body with many benefits! So let's take a brief look at these benefits:

Stretching improves muscle and other soft tissue flexibility. This is important because it enhances the range of motion of your body's joints, allowing for greater freedom of movement with less strain on the musculo-skeletal system. In this way, stretching also assists in reducing the risk of injury during physical activity, as well as generally resulting in improved posture. Bodies that are lacking in flexibility will usually display poor posture due to muscle imbalances, which can lead to chronic pain syndromes and sports injuries. Stretching regularly, as well as before and after physical activity, will improve flexibility and thus, may result in a body that is more symmetrically-balanced and less likely to incur injury. Additionally, stretching may also improve blood flow to your muscles. Tight, chronically-shortened muscles may become oxygen-starved and nutrient-deprived, as the tension within the fascia and muscles acts to restrict blood flow to the muscle fibres. This decreases the availability of the oxygen and nutrients that are carried in the blood to the affected muscle cells. By stretching these tight muscles, tension in the fascia and muscle fibres is reduced, therefore improving the circulation of blood to these cells.

:: Safe & Effective Stretching ::

Of course, the benefits of stretching may only be realised if the stretches are performed in a safe and effective manner. In future blogs, we will explore several individual stretching techniques, and learn the safest and most effective way to incorporate each type of stretching technique into our health regime. However, there are some general ideas to keep in mind when you are stretching, that apply to most techniques and will help you get the most out of your stretching:

1) Stretch for your activity: Muscles are highly adaptive and will chronically contract to adopt the posture or activity you do most. For example, if you spend all day sitting at a computer, then you will most likely have chronically shortened hip flexors due to the seated posture, and pecs (chest muscles) due to constantly reaching forward for the keyboard and mouse. If you are training to run a marathon, you'll quite likely have tight calves, hamstrings and quads, because the demands of running long distances will cause these muscles to tighten. By stretching the muscle groups most affected by your posture &/or activity, you will help to increase the length of these chronically-shortened muscles.

2) Do not stretch if you are injured, unless you have been directed to by your healthcare provider: Many injuries may be made worse by stretching during the acute stage of the injury. Avoid complicating your injury by only stretching as directed by your physiotherapist, etc.
3) Back off the stretch if you feel pain: Over-stretching can actually cause your muscles to tighten up, as the muscle tissue contracts in response to pain. Or worse, an overstretched muscle may even tear. Stretching should be pleasant! You should feel a slight increase in tension within the muscle as it is lengthened during the stretch. If instead you feel pain, then ease off on the amount of tension you are putting on the stretched muscle.

4) Do not bounce: This is called 'ballistic stretching,' and it is an outdated stretching technique that shortens muscles and can even cause injury. We'll look more closely at this type of stretching in a later blog.

5) Stretch regularly and frequently: If you were training for a marathon, you would go for a run several times a week to increase your performance. The same rule applies to your muscles and stretching - muscles that are frequently and regularly stretched will improve and maintain better flexibility and length.

6) Stretch before and after physical activity: Include some light stretching at the end of your warm-up routine, just prior to your activity, and then again once you have completed your activity. This may assist in reducing injury potential as well as maintain better body balance.

7) Relax: Many people tense up as they hold a stretch. Depending on the stretching technique you are using, you may find that relaxing into the stretch will allow you to take the stretch just a little further without causing pain or injury.

8) Use your breath: Exhaling as you lengthen the muscle will assist the body to further relax into the stretch. Prior to going into a stretch, breathe in; exhale as you move into the stretch position, and then maintain normal breathing as you maintain your stretch.

:: Coming Up Next ::

So there you have some basic information about stretching. In the future, I hope to explore several of the more popular stretching techniques in-depth, to further our understanding of how these stretches work to increase flexibility, maintain good posture and generally improve our health. So check back often, and until next time - Happy Stretching!

:: Update ::

Hi everyone! Sorry for the delay in getting more articles published. It's been extremely busy at my other clinic, & I have also been undergoing some investigations over a suspected acetabular labral tear in my right hip. I'm happy to report that MRI scans have confirmed the tear, and my surgery has been set for 3rd November - finally I'll be getting this painful annoyance taken care of! According to my orthopaedic surgeon, the downtime after the op should only be 3-4 weeks. In the meantime, I am still able to massage, as the injury is quite stable thanks to the physio exercises I am doing. So feel free to book in a massage or two before I go for my op! And don't forget to check out my Facebook Page (Jennifer Lamb Massage) &/or follow my Tweets (@JLambMassage) for more news on massage, exercise & natural therapies! You can also find me on YouTube (JLambMassage). I hope everyone who was involved in the Sydney Running Festival today had a good time! Please read my August Blog for tips on how to deal with Delayed Onset Muscle Soreness. Also, check back here soon for a series of articles that I'm putting together on Stretching!

:: Announcement ::

Just a quick announcement for my local (Sydney, Australia) readers! As of 26 Aug, I will be working every Friday at Urban Healing in Newtown. Check out Urban Healing on the Natural Therapy Pages for more details. Also, feel free to "Like" my Facebook Page (Jennifer Lamb Massage) &/or follow my Tweets (@JLambMassage) for more news on massage, exercise & natural therapies!

:: Delayed Onset Muscle Soreness (DOMS) ::

Hello, and welcome to my very first Blogger article! One of the most common questions I am asked as a massage therapist is, "Why are my muscles more sore the 2nd day after I run?" As a massage therapist who counts many triathletes, marathon runners and casual runners amongst her clientele, I have this question posed to me all the time. As such, and seeing that the Sun Herald's "City 2 Surf" 14 km fun-run was held here in Sydney today, I thought that this would make for an appropriate topic with which to begin my regular blog sessions. So, read on if you have ever been curious about this oh-so-common phenomenon!

:: What is DOMS?

We have all been there before: we start a new running program or exercise regime at the gym (or in my personal example, took up Martial Arts for the first time) and all seems to be going well until we awake 48 hours later, barely able to get out of bed without assistance. Seemingly overnight, our muscles have rebelled against us, stiffening up and becoming sore and achy. We then spend the rest of the day - or even several days - hobbling around like we've instantly added another 20 years to our poor bodies... Okay, this may be an extreme example, but the condition of muscular soreness that occurs 12-48 hours after strenuous exercise is very common, and can be annoying or distressing in even its milder forms. Appropriately enough, this "2nd day soreness" is called Delayed Onset Muscle Soreness (or DOMS), and it may be accompanied by muscle stiffness, tenderness and minor swelling. Although its causes are not completely understood, microscopic damage inflicted upon skeletal muscle fibres during strenuous exercise is thought to be a major factor.

:: A Closer Look...

As you exercise, your muscles must continually adapt to the forces placed upon them. During the strenuous activity that accompanies a new exercise program, a change in activities or dramatic increase in exercise intensity or duration, your muscles may not be able to fully adapt, and thus they develop microscopic tears within the actual muscle fibres and fascia, which then heal within a few days. This microscopic tearing and subsequent healing is considered a normal part of the biological process which your body undergoes in order to build muscle strength and stamina. Interestingly, a popular myth that still persists today is that the main cause of DOMS is a build-up of lactic acid within the muscle fibres which causes muscle contraction and irritation. However, although this may be attributable to the "stitch in the side" phenomenon often experienced during exercise, it is no longer believed to be a contributor to DOMS, as the lactic acid is removed from muscle tissue shortly after exercise.

:: How Can DOMS Be Treated?

One of the simplest ways to deal with pain associated with DOMS is to simply rest. DOMS symptoms typically last for only a few days. By the end of the week, your muscles should be healed and ready for more exercise. (Of course, if this is not the case, or if you are experiencing extreme pain, heat within a muscle or joint, bruising/discolouration or noticeable swelling, then you may have an acute injury and you should seek the appropriate medical attention!) Additionally, other steps may be taken that may help to lessen the symptoms of DOMS. These include: 

• RICE (Rest-Ice-Compression-Elevation): also used for acute injuries, this may help alleviate the minor inflammation associated with DOMS;
• Low impact aerobic exercise: this may seem a little counter-intuitive, however there is some indication that this approach may lessen DOMS symptoms by increasing the blood flow to the affected muscle (and thereby increasing the rate of healing), or by increasing the production of certain hormones that create an exercise-induced analgesia;
• Gentle stretching: the emphasis, here, is on gentle. If you stretch too hard, you may cause further injury to the affected muscle. Remember - stretching should be enjoyable, not painful!
• Gentle massage: this may help speed up the healing process by increasing blood flow to the affected muscles. Again, the importance is placed on the word gentle. During post-race/strenuous exercise massage sessions, people often request, "Go as hard as you can!" To which I refuse,  explaining that doing so may cause more harm than good, as heavy massage will likely increase the inflammation within the muscle, and may even cause further damage to the muscle. Additionally, some studies indicate that heavy massage may actually temporarily reduce blood flow to the affected muscle;
• Alternate hot & cold showers: alternating between hot and cold water may simultaneously assist in increasing blood flow to DOMS-affected muscles and reducing the inflammation caused by DOMS.

:: How Can DOMS Be Prevented?

Of course, if you are trying to increase your fitness or are in training for a particular event, completely avoiding DOMS may be impossible or even undesirable as you try to build strength and endurance. However, there may be ways to lessen the intensity of DOMS through some simple preventative measures:

• Avoid activities that involve lots of eccentric muscle contractions (contractions in which the muscle must forcefully contract whilst simultaneously lengthening): studies have indicated that this type of muscle contraction may be responsible for causing the majority of microscopic damage to a muscle. Activities include lowering weights, running downhill, going downstairs, etc.;
• Warm up properly before exercise: this helps to prepare your muscles for activity by increasing blood flow to the muscles and promoting muscle pliability and flexibility;
• Cool down properly after exercise, including gentle stretching: helps return activity-shortened muscles to their resting lengths, and may help to reduce post-exercise inflammation;
• Gradually increase exercise intensity and duration: when beginning a new exercise program or training regime, a gradual increase in the activity may help to lessen the symptoms of DOMS by allowing the muscles to adapt more readily. Most experts suggest a weekly increase in activity of around 10%.

Exercise is an important part of a healthy lifestyle. Don't let the prospect of Delayed Onset Muscle Soreness scare you away from taking part in regular activity and exercise. By understanding what DOMS is and how it occurs, you can make informed decisions about how to treat and prevent this common phenomenon. Happy exercising!

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Photo used under license from iStockphoto.