Why should you have a Sports Massage?? – By Sue

Your alarm goes off in the morning; do you spring out of bed like a 5-year-old? Or do you swing your legs out of bed, stand up, and test your body out to see what hurts and what doesn’t? More than a treatment for injuries, a sports massage produces overwhelming benefits for athletes physically, physiologically and psychologically.

Primarily, sports massage is designed to prepare the athlete for their best performance, reduce fatigue, and relieve muscle swelling and tension. During physical activity—especially strenuous exercise—muscle tension builds up in the body’s soft tissues. Due to overextension or overuse, minor injuries and lesions occur in these tissues that can cause a great deal of pain and poor athletic performance. Generally, sports massage helps alleviate pain and prevent such injuries that greatly affect flexibility, mobility, response time and overall performance in athletic events.

Focusing in on how it can help you physically, sports massage will assist in the flow of fluids (i.e. blood and lymph), improving the mobility of the soft tissue and influencing the formation of collagen fibres. Most importantly, it can separate muscle fibres that have become adhered to one another, or to other soft tissue structures, even bones.

Physiologically, a sports massage can have two effects-the Sympathetic and Parasympathetic response.

The Sympathetic response will help to increase mental alertness leaving you feeling stimulated and ready for activity. It will result in chemical changes such as an increase in adrenaline and endorphins in the body, altering your psychological state.

The Parasympathetic response can reduce general anxiety by similar chemical responses, as tension is mechanically lessened in tissues allowing blood to flow into a greater area (thereby reducing blood pressure). As the body feels a reduction in physical tension the mind follows, bringing about a feeling of well-being. This will then trigger vasodilation to both the blood and lymphatic vessels as the smooth muscles relax; reduction in neural stimulation of muscles as the skeletal muscles relax; increased mobility of soft tissue influencing collagen fibre; and increased rate of healing.

Furthermore, one of the most common setbacks for athletes is delayed-onset muscle soreness, more commonly known as DOMS. This refers to muscle pain that typically develops several hours post-exercise and consists of predominantly eccentric muscle actions. Recent studies have concluded that sports massage may help reduce and prevent the often painful and debilitating effects of DOMS in athletes.

An Australian study involving five healthy men and women who performed a variety of new exercises, has concluded that massage played a key role in easing DOMS: “Massage was effective in alleviating DOMS by approximately 30% and reducing swelling.” Massage can reduce this though the improved blood and lymphatic system circulation that assists in the removal of metabolites and other toxins.

Heavily exercised muscles may also lose their capacity to relax. This causes chronically tight muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness and predisposes athletes to injuries – especially muscle pulls and tears; blood flow through tight muscles is poor (ischemia), which also causes pain. A regular routine of massage therapy is very effective in combatting these effects of heavily exercised muscles. Muscular strain is a common sports-related injury with the potential to chronically impair performance when the principles of injury recognition, treatment, rehabilitation, and prevention are ignored. Preventative techniques such as sports massage can be applied in order to help avoid severe muscular strain.

Sue is planning an open day on Monday 10th June from 12 until 8.30pm.

She will be available for a chat, a consultation or a FREE 10 minute massage to try it out!!

There are also 3 massage slots available at 2pm. 3pm and 4pm.

In addition she will be bringing a selection of CBD oils including her unique Athlete blend

Any questions just shoot them over.

Email Sue for more info!

Morning Express MetCon Class

As of July 1st we are going to be trialling a new class for those of you early risers that have been missing out on all the fun of the evening MetCon class.

When: Mondays, Wednesdays, Fridays from 8am – 8:45am
What: A 45 minute session where you can expect a short but effective Conditioning workout before you have to run out to get to work. This will be very similar to our existing Metcon class – high intensity workouts over varying time domains with limited rest. Simple movements to improve your muscular endurance with limited barbell work.
Why: Because – Fitness. 🙂

Challenge For the Month – May 15th to June 15th

How many Double-unders can you do in one minute?!? ⁣

Simples! Top male and female score get a @reebok gift voucher ! ⁣

CrossFit Level 2 Certificate Course – July 27th to 28th


This course is ideally suited for any CrossFit trainer serious about delivering quality coaching. Students enhance their understanding of the CrossFit methodology, program design and implementation, and they advance their skills while coaching others in movements and workouts. Students need to come prepared to be heavily engaged; each leads individual and small-group training sessions, and classroom sessions are discussion-based. Peers and instructors provide feedback and evaluation.

Sign up at training.crossfit.com
@crossfit @crossfittraining

#crossfit #crossfittraining #crossfitlevel2

Yoga For Athletes

Christine is embarking on a new journey to further develop her yoga knowledge and skills for the wider athletic population, and so Yoga will be cancelled for the following dates across 2019:

Sep 21st

CF Level 2 Certificate Course – July 27th and 28th

Due to the CF Level 2 course, all classes across the weekend will be cancelled. This includes Open Gym, Yoga for Athletes, and CrossFit Kids / Teens.

What events would you like to see? Email james@crossfitthames.com with any ideas you have!