Why Sports Massage Therapy Should Be Your Secret Weapon for Training Success

Pushing your body to its limits is the name of the game for athletes. Whether you're a seasoned marathon runner, a dedicated CrossFit enthusiast, or a weekend warrior striving for personal bests, training demands dedication, discipline, and a smart recovery strategy. While proper nutrition and rest are crucial, there's a secret weapon that many athletes overlook: sports massage therapy. At Bodyworks DW in New York City, we understand the unique needs of athletes, and we're here to explain why incorporating sports massage therapy into your routine can be the key to unlocking your full potential.

Understanding the Demands of Athletic Training

Athletic training places significant stress on the body. Repetitive movements, intense exertion, and the constant push for improvement can lead to muscle fatigue, soreness, tightness, and even injury. While the body is incredibly resilient, it needs proper care to recover effectively and adapt to the demands of training. Ignoring these needs can lead to plateaus, decreased performance, and increased risk of injury. This is where sports massage therapy comes in.

What is Sports Massage Therapy?

Sports massage therapy is a specialized form of massage that's designed to address the unique needs of athletes. It's not just about relaxation; it's a targeted approach that focuses on manipulating soft tissues, including muscles, tendons, ligaments, and fascia, to improve performance, prevent injuries, and accelerate recovery. While some techniques are similar to other forms of massage, sports massage therapists have specialized knowledge of sports-related injuries and the biomechanics of athletic movement.

The Benefits of Sports Massage Therapy for Athletes

Incorporating sports massage therapy into your training regimen offers a multitude of benefits for athletes of all levels:

• Improved Performance: Tight muscles can restrict range of motion and limit power output. Sports massage therapy helps to release muscle tension and improve flexibility, allowing for more efficient movement and enhanced performance. By addressing muscle imbalances and restrictions, athletes can optimize their biomechanics and achieve peak performance.
• Injury Prevention: One of the most crucial benefits of sports massage therapy is its ability to prevent injuries. By identifying and addressing areas of muscle tightness and dysfunction, therapists can help to prevent imbalances that can lead to strains, sprains, and other common athletic injuries. Regular sports massage can also help to improve muscle elasticity and resilience, making them less susceptible to injury.
• Faster Recovery: Intense training creates microscopic tears in muscle fibers. Sports massage therapy helps to increase blood flow to these damaged tissues, delivering essential nutrients and oxygen that promote healing and reduce recovery time. By flushing out metabolic waste products that accumulate in muscles after exercise, massage can also help to reduce soreness and stiffness.
• Reduced Muscle Soreness: Delayed-onset muscle soreness (DOMS) is a common experience for athletes. Sports massage therapy can help to alleviate DOMS by increasing circulation and reducing inflammation. By targeting specific muscle groups, therapists can help to break up adhesions and knots that contribute to muscle soreness.
• Increased Flexibility and Range of Motion: Tight muscles can restrict flexibility and limit range of motion, which can negatively impact performance and increase the risk of injury. Sports massage therapy helps to release muscle tension and improve flexibility, allowing for greater range of motion and more efficient movement.
• Stress Reduction: Athletic training can be physically and mentally demanding. Sports massage therapy provides a relaxing and rejuvenating experience that can help to reduce stress and promote a sense of well-being. This stress reduction can improve sleep quality, enhance focus, and contribute to overall athletic performance.
• Improved Sleep: Adequate sleep is essential for muscle recovery and overall athletic performance. Sports massage therapy can promote relaxation and reduce muscle tension, which can lead to improved sleep quality. Getting enough sleep allows the body to repair itself and prepare for the next training session.

Massage Therapy for Athletes at Bodyworks DW

At Bodyworks DW, we understand the specific needs of athletes. Our therapists are trained in various sports massage techniques and have experience working with athletes of all levels, from weekend warriors to professional competitors. We tailor each massage session to the individual athlete, taking into account their specific sport, training regimen, and any areas of concern. We focus on targeting the muscle groups that are most heavily used in the athlete's sport, helping to release tension, improve flexibility, and promote recovery.

What to Expect During a Sports Massage Session

During your sports massage session at Bodyworks DW, your therapist will begin by discussing your training program, any injuries you may have, and your specific goals. They will then use a variety of techniques, including kneading, compression, stretching, and trigger point therapy, to address your individual needs. The pressure used during a sports massage can be deeper than that of a relaxation massage, but it should never be painful. It's important to communicate with your therapist throughout the session and let them know if you are experiencing any discomfort.

Incorporating Sports Massage into Your Training Routine

The frequency of sports massage therapy will depend on your individual training schedule and needs. Many athletes benefit from incorporating massage into their routine once or twice a week, especially during periods of intense training. Talking to your therapist about your training schedule will help them recommend the optimal frequency for you.

Make Sports Massage Therapy Your Secret Weapon

Don't let muscle tightness, soreness, and the risk of injury hold you back from achieving your athletic goals. Sports massage therapy can be the secret weapon you need to unlock your full potential. At Bodyworks DW in New York City, we're dedicated to helping athletes perform at their best. Contact us today to schedule your sports massage and experience the difference it can make in your training and performance. Invest in your recovery, and you'll see the results in your performance.

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Breaking Down the Benefits of Deep Tissue Massage for Chronic Neck Pain

Neck pain. It's a common complaint, often stemming from our modern lifestyles filled with desk work, screen time, and stress. For many, this pain is more than just a nuisance; it's a chronic condition that significantly impacts their quality of life. If you're one of the countless individuals searching for relief, you might have heard about deep tissue massage. But what exactly is it, and how can it help alleviate chronic neck pain? At Bodyworks DW in New York City, we specialize in therapeutic massage, and we're here to break down the benefits of deep tissue massage for neck pain and how it can help you reclaim a pain-free life.

Chronic neck pain can arise from a multitude of factors. Poor posture, repetitive motions, injuries, and even emotional stress can contribute to muscle tension and stiffness in the neck and surrounding areas. This tension can lead to headaches, limited range of motion, and a persistent, nagging ache that interferes with daily activities. While there are various treatment options available, deep tissue massage has emerged as a popular and effective approach for managing chronic neck pain.

What is Deep Tissue Massage?

Deep tissue massage is a type of massage therapy that focuses on the deeper layers of muscle ¹ tissue and fascia (the connective tissue surrounding muscles, bones, and joints). It involves applying sustained pressure using slow, deliberate strokes to target specific areas of tension and tightness. Unlike other massage techniques that prioritize relaxation, deep tissue massage aims to address the root cause of pain by releasing chronic muscle tension and breaking down adhesions (knots) that can restrict movement and cause discomfort.

Deep Tissue Massage Benefits for Neck Pain

The benefits of deep tissue massage extend far beyond simple relaxation. When it comes to chronic neck pain, this therapeutic approach offers a range of advantages:

• Reduced Muscle Tension: One of the primary deep tissue massage benefits is its ability to release chronic muscle tension. By targeting the deeper layers of muscle tissue, the massage therapist can work to loosen tight muscles that contribute to neck pain and stiffness. This release of tension can lead to a significant reduction in pain intensity and improved range of motion.
• Improved Circulation: Deep tissue massage helps to increase blood flow to the affected area. Improved circulation brings essential nutrients and oxygen to the muscles, promoting healing and reducing inflammation. This increased blood flow can also help to flush out toxins that accumulate in tight muscles, further contributing to pain relief.
• Breakdown of Adhesions: Chronic neck pain is often associated with the formation of adhesions or knots in the muscles. These adhesions can restrict movement and cause pain. Deep tissue massage techniques are designed to break down these adhesions, restoring proper muscle function and reducing pain.
• Increased Flexibility: By releasing muscle tension and breaking down adhesions, deep tissue massage can improve flexibility in the neck and surrounding areas. This increased flexibility allows for a greater range of motion and can make everyday activities less painful.
• Reduced Pain: Perhaps the most significant benefit of deep tissue massage for neck pain is pain reduction. By addressing the underlying causes of pain, such as muscle tension, adhesions, and inflammation, deep tissue massage can provide significant relief from chronic neck pain.
• Stress Reduction: While deep tissue massage focuses on the physical aspects of neck pain, it also offers mental and emotional benefits. The massage itself can be incredibly relaxing, helping to reduce stress and promote a sense of well-being. Since stress can contribute to muscle tension and pain, this stress reduction can further enhance the benefits of deep tissue massage for neck pain.

How Deep Tissue Massage Helps Neck Pain at Bodyworks DW

At Bodyworks DW, our experienced massage therapists are trained in providing targeted deep tissue massage for neck pain. During your session, your therapist will take the time to understand your specific concerns and tailor the massage to your individual needs. They will use a variety of techniques, including slow, deep strokes, kneading, and friction, to target the affected muscles and release tension. They will also focus on trigger points, which are specific areas of muscle tension that can refer pain to other parts of the body. By addressing these trigger points, your therapist can help to alleviate pain and improve overall neck function.

What to Expect During a Deep Tissue Massage

While deep tissue massage can be intense, it should not be painful. Your therapist will work with you to ensure that the pressure is comfortable and effective. It's important to communicate with your therapist throughout the session and let them know if you are experiencing any discomfort. You may feel some soreness after the massage, which is normal. This soreness typically subsides within 24-48 hours.

Is Deep Tissue Massage Right for You?

If you are experiencing chronic neck pain, deep tissue massage may be a beneficial treatment option for you. However, it's important to consult with your doctor or a qualified healthcare professional to determine if deep tissue massage is appropriate for your specific condition. Individuals with certain medical conditions, such as osteoporosis or blood clotting disorders, may need to avoid deep tissue massage.

Reclaim Your Life with Deep Tissue Massage at Bodyworks DW

Don't let chronic neck pain control your life. At Bodyworks DW in New York City, we can help you find relief with our specialized deep tissue massage for neck pain. Our experienced therapists are dedicated to providing personalized care and helping you achieve optimal wellness. Contact us today to schedule your appointment and take the first step towards a pain-free life. We're ready to help you experience the profound deep tissue massage benefits and how deep tissue massage helps neck pain.

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Vacation: 7 Ways to Plan Your Way to Relaxation

 

Sounds counterintuitive I know, planning to relax. Afterall, a vacation is supposed to be “time off” and a reset for our overworked brains and bodies. And yet…doesn’t if often seem like we come back more tired physically than when we left?! Read More This Blog

Living in Pain? Hip Flexors Play a Huge Role in your Posture & Could be the Root of your Discomfort.

 

One of the most common pain issues we see in clients is probably neck and shoulder pain. This is often from improper sitting posture in front of a computer at work, and looking down at their phones. A close runner-up is probably lower back pain often caused by tight hip flexors (among other things), also from spending too much time sitting down in chairs. As it turns out, both are usually interrelated and stem from the same sources and imbalances. On some clients it shows up as low back pain, on others, neck and shoulder pain. Read More 

Back Pain – What Is It and How can Massage Therapy in New York Help?

 

Back pain is one of the most common issues we experience. The human body as a whole is complex, especially the structures around the spine. Our backs have a veritable maze of muscles, ligaments, tendons, disks, and bones. How those structures move (or don’t move…) is a huge piece of the back pain puzzle. A healthy balanced back supports the body and enables us to move. A stiff and immobile back makes everything else have to work much harder to move us. Thankfully, most types of back pain respond very well to back pain massage. Read More

Shoulder Pain: What’s Causing Yours and How Massage Therapy can Help

 

Shoulder pain is one of the most common issues people face today. The shoulder is a very complex set of muscles and bones designed for a large variety of movements. In order to gain that freedom of movement, evolution had to sacrifice some stability. This makes shoulders especially vulnerable to injury. Both impact injuries such as a torn rotator cuff, and overuse injuries such as a pinched nerve. Thankfully, massage therapy can work wonders on many types of shoulder pain. Read more this blog

Prenatal Massage: A Guide to a Peaceful Pregnancy

 

Pregnancy is accompanied by thousands of emotional and physical changes. Even the “easiest” and “best” ones come with an array of challenges. An effective prenatal massage therapist can help with these challenges, both throughout your three trimesters and after pregnancy. In decades past, most women were advised to avoid massage during the first trimester. Medical studies have since found that as long as you are healthy, massage during the first trimester is totally okay! Read More This Blog

Actions for Anti-Racism in Wellness Studios: How Bodyworks DW is Stepping Up

 

We’re committed to anti-racism in wellness. Below are some steps we’re taking to make that clear.

Here’s What We’ve Done So Far on Anti-Racism in Wellness

Fair hiring practices

Bodyworks DW has always used fair hiring practices. What this means is, we review applicants based on their qualifications and experiences. We find that it’s best to put the focus on the ability to do the job. You end up with a diverse staff of people from all walks of life.

Anti-Racism in Wellness: Our Statement of intent

Back in June, our C.E.O and owner David Weintraub made a statement on racial injustice, inequality, and anti-racism in wellness. He outlined how the company hopes to be more vocal on these types of social issues. In it, he states “Black lives matter. Period, end stop.” and highlights our plans for change. You can read the entire post here.

New anti-racism bullet in our mission statement

We’ve added an important note about being anti-racist and anti-sexist to our mission statement. Generally speaking, if you’re a human and are in pain, our goal has always been to help you by providing massage therapy with long term solutions. In order to ensure we deliver the best possible care as healthcare providers, it’s important that we set biases to the side. We strive to both promote anti-racism in wellness and diversity in our workplace and create a known safe space with intentional anti-racist and anti-sexist policies. Read our full mission statement here.

Anti-racism in Wellness Pledge page

Speaking of our anti-racist and anti-harassment policies, we’ve added a page to our website that describes this in detail. We want to make sure staff and clients alike know Bodyworks DW is a space completely intolerant of ignorance. Click here to read the entire pledge.

Actions For Social Change

If you look on our website and click on our page titled Actions For Progressive Social Change, you can see the list of organizations such as the ACLU that we support and proudly donate to regularly.

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Post Massage Self Care: How to Take the Benefits of Medical Massage Home with You

David Weintraub, LMT and owner of Bodyworks DW, writes about post massage self care and how you can take the benefits of your medical massage home with you. Stay ahead of your pain!

Medical massage in New York with a NYC licensed massage therapist should be a regular and valuable part of your self care routine. Let’s face it...New Yorkers are not known for doing things gently. We work long hours, slam weights at the gym, and then maybe hit back to back yoga classes. And while this additive approach to health does have it’s benefits, it’s not restorative. Our bodies need time to heal. To help with that, here are some of our best post massage self care practices to take the benefits your medical massage home with you! 

A great medical massage helps to relax both your muscles and your nervous system. It gives your brain time to switch out of your sympathetic nervous system (fight or flight!). And engages your parasympathetic nervous system (rest and digest) in a way that has benefits for long after the massage. 

In a perfect world we would all get massages every other day and feel fantastic 🙂 Given the reality of time and money this is simply not going to happen. However, there are plenty of practices you can take on to extend the great results of your massage between sessions. These will assist you in feeling great, allow you to go longer between massages, and help keep you from getting injured. 

Post Massage Self Care: Practices to take the benefits of medical massage home with you

Lying Down with Your Feet up on a Chair

This is the number 1 homework assignment we give to all of our stressed out massage clients! It’s super easy, and it’s a great excuse to chill out a bit every day. We spend so much time sitting that our muscles get locked up tight in a sitting position. Which helps us to sit, but is terrible for just about everything else we try to do. 

Lying down with you lower legs on a chair puts us in the same position as sitting but without needing to hold ourselves up in gravity. It passively shortens our psoas muscle (main hip flexor), quads, hamstrings, and calves. When you shorten a muscle but don’t make it do any work it gets to completely relax. It usually takes 4-5 minutes for your nervous system to chill enough to truly let go of your muscles. We recommend doing this for 5-8 minutes every night before bed to help you get a really good night's sleep.

All of our clients who have taken this practice on notice huge results in about 2-3 weeks. Decreased low back pain or tension, better sleep, easier mood.

 

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How to Avoid a Stiff Neck and Back Pain During Your Flight: A Guest Post by Chiropractor Brent Wells

1.      Use self-massage

If you’re experiencing neck or back pain during your flight, you can also try giving yourself a massage. An easy way to do this is to pack a tennis ball in your carry-on and use it to massage your shoulders and between your lower back and the seat. A tennis ball is all you need to really loosen up your muscles. Many airports offer massages, and it can be tempting to get one before a flight. However, this will only help a bit at the beginning of the flight and disappear by the end of it. Instead, try getting a professional massage the evening that you land. You’ll wake up refreshed and ready!

2.     Try to sleep in a natural position

It can be difficult to stay comfortable during your flight. Try not to twist or contort your body as you’re looking for a good position to rest. As much as you can, sit with your seat reclined and your body aligned. Here’s where a neck pillow can really help to keep your spine straight and forward as much as possible.

3.      Order your favorite beverage and snack

Stay relaxed by ordering your favorite beverage and snack, so that you can enjoy the flight. Stress can be a major factor when it comes to back pain, so do whatever stress-free activities you like. Stay relaxed, watched a movie, enjoy a snack – whatever makes you feel comfortable.

4.      Upgrade to first class

If you’re really struggling with pain on a flight, you can also try to get upgraded to first class, where the seats are wider and more comfortable. You can do this by using your airline points, paying more or bringing a doctor’s note that explains your back condition. Find a way to get a more comfortable seat. Sometimes the investment of first class can make a huge difference to your pain.

5.      Stay hydrated throughout your flight

It’s easy to get dehydrated on a flight. Be sure to ask for water, or bring an empty water bottle through security to later fill with water. For a long flight, it’s important to continue to drink fluids. This will prevent your muscles from getting stiff or tense during those long hours.

For your next flight, follow these nine tips to keep your neck and back pain away. If you struggle with neck and back pain on a regular basis, you should also consider seeing a chiropractor. A chiropractic clinic can give you professional medical advice about whether you need an adjustment, as well as creating a care plan that involves massage, diet, exercise, and supplements. Don’t just cross your fingers that your pain will go away, make an appointment before your upcoming trip. 

If your trip takes you to New York City, book a professional deep tissue massage in Midtown or the Financial District with a highly trained massage therapist at Bodyworks DW Advanced Massage Therapy.

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Does massage therapy really work? The newest scientific research on Massage Therapy

 

How we Use the Newest Science in our Sessions

At Bodyworks DW, a top rated massage therapy studio in New York NYC, our therapists stay abreast of peer-reviewed, current research. These science-backed findings are integrated into your sessions. They also help to provide insight into the pain or discomfort you are feeling. 

The best massage therapists are able to understand scientific literature as it relates to human anatomy. And be able to explain it to you in simpler language that is easy to understand. 

Bodyworks DW therapists are ready to help you find out if massage therapy could be a positive factor in your life as well. The goals of the best massage therapists in New York City are to help you achieve your personal health and life goals. If you see a Bodyworks DW massage therapist in Midtown NYC or in the Financial District, you can be confident you are receiving the highest quality care. 

Would you like to schedule a professional massage with a top rated massage therapist in New York City? In addition to our original Financial District location, you can find the best massage therapist near midtown west now too–our new studio here just recently opened! Contact Bodyworks DW today or click on the button to book online at our massage Midtown or massage Fidi studios!

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How to Find the Massage Therapist for You

 

Massage Therapy is gaining in popularity and recognition as a legitimate and powerful tool. It helps to heal injuries, relieves stress, and improves overall health. However, to the uninitiated looking for high-quality care, the search for a great therapist can be daunting. There's a dizzying array of different treatment styles all under the umbrella of massage. Here is our guide to finding a great massage therapist in New York and everywhere else!

1. Find a State Licensed Massage Therapist.

If you’re not sure, ask if they’re licensed and registered with your state.

To us in the industry, this is obvious. But there are many people out there offering massage who are not state licensed, and not state registered. Licensing is important because it means there's a baseline of safety protocols that the therapist follows. These include proper privacy draping, extensive knowledge of anatomy and physiology, and required knowledge of scope of practice.

Massage Therapy licensure in New York State requires a minimum of 1000 hours of schooling and clinical practice. There's also a comprehensive exam that must be passed.

Many unlicensed establishments offering massage are fronts for unseemly practices. Therefore, if you want a legitimate, professional massage therapist, make sure you’re booking appointments with state licensed practitioners. An LMT has specific training in communicating effectively with you about your needs. They'll make your safety and comfort while receiving massage therapy a priority.

This includes proper draping practices to make sure private areas on your body are always covered and protected. Also, an LMT has the ability explain the therapeutic reasons for working close to these areas, such as work on adductor and glute muscles, as well as more advanced techniques like working on pelvic floor muscles. And NYS licensure requires allowing you, the client, to make your own choices on what work you are willing and not willing to receive.

For New York State, you can verify a therapist’s license, at the NYS Office of Professions verification service.

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Does massage therapy really work? The newest scientific research on Massage Therapy

Massage therapy and other holistic health care practices are gaining traction in health care. As they become more popular, so too does the push to support the observed benefits of these practices with scientific research on massage therapy. 

When it comes to the human body, things get complicated and murky pretty quickly. We know a lot about the body. But there is likely much more about its workings and operations that we have yet to uncover. There has long been a large and ever-growing body of empirical and anecdotal evidence in support of massage therapy. Now, massage therapists are looking for these results to be backed by hard science. 

The use of precise massage therapy protocols to measure and show best results are gaining greater interest. We now have a wave of small-scale studies that examine massage therapy in highly specific contexts. The scientific research on massage therapy has begun!

Massage therapy organizations such as the American Massage Therapy Association (AMTA) are working on getting massage therapy accepted as a standard form of health care (hello, insurance companies, we see you…). Getting massage therapy to be covered by insurance the same as other practices will largely depend on what science has to say about it.  

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Massage Therapy for Diastasis Recti: A Case Study with Debbie J

 

First off, what is this strange sounding condition?

Diastasis Recti is most common among pregnant or postpartum women. About two thirds of pregnant women have it. So why have you never heard of it? People don’t talk about it! And hardly anyone knows that massage therapy for diastasis recti can help. 

The facts:

Diastasis Recti is a condition where the rectus abdominis splits down the middle causing a vertical gap in the abdominal muscles. It can cause lower back pain, constipation, and urine leaking. It can even make it harder to breathe and to move normally.

How to treat it if you have it:

Massage therapy for Diastasis Recti can be very helpful to rebuild proper abdominal tone as long as you’re also working with a physical therapist who specializes in this issue. An experienced massage therapist can open stuck tissues that are pulling the abdominal muscles outward. These stuck tissues are generally from previous injuries that have left scar tissue behind. In addition to this kind of bodywork, you’ll need physical therapy exercises to knit the torn muscles back together.

Why “ab” exercises don’t work for you for now…

It’s counter-intuitive, but doing “ab” exercises such as sit ups, or pilates, can often make the problem worse. Without proper firing of the correct support muscles, these exercises often pull outwards on the linea alba (centerline where the gap develops). This can either increase the separation, or keep it from knitting back together.

A combination of massage and physical therapy can speed up the healing process considerably. In most cases it will open up the stuck tissues that would keep physical therapy exercises from working. The synergy between the two modalities is worth way more than the sum of the parts.

Why?

Because massage therapy is an “opening” practice. Our training is in releasing tissues that are either tight (ie over-firing) or stuck (ie glued with scar tissue). We also work to retrain the nervous system to allow muscles that are over-firing to relax and settle into a balanced tone. Restrictions elsewhere in your body such as rounded shoulders, tight hips, and misaligned ankles can all create stress on the abs and pull them further apart. Working on opening movement in these areas will allow the body to conversely work on closing the diastasis.  

Physical Therapy is a “closing” practice. It’s based in strengthening and tightening muscles that are weak (ie under-firing). The repetition of certain exercises draw blood flow to areas that need it, allowing the body to heal and reconstruct itself.

 

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How has sports massage in NYC benefited our clients?

Competitive athlete? Weekend warrior? Recreational fitness enthusiast? At Bodyworks DW, we work with a wide variety of active individuals. Our therapists provide custom-designed sports massage sessions focused on helping you maximize your activity enjoyment. This can include sessions for injury recovery, injury prevention, tune-ups and maintenance. Sports massage in NYC for active people and athletes is hardly a luxury – it’s an investment!

Sports massage for athletes provides targeted, therapeutic treatment tailored to the bio mechanics and physical needs of the athlete. In other words, it’s not going to be like your typical fluff n’ buff spa massage 😉 You’re going to be moving around a bit for analysis. You and your therapist will be working together on increasing range of motion and unwinding injuries. And you’re going to get some homework!

Curious how a sports massage for athletes in NYC might work for you? We’ve taken some of our most common client-athlete cases and given you a run-down of how a sports massage could benefit each one. Keep reading more to dive in!

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Advanced Massage for Stress & PTSD Part 2: How to Identify if you have Chronic Stress or possible PTSD?

 

I’ve had a lot to think about in my experiences both working with PTSD clients and also living and working through the last year of covid-19 crisis. The following is theory based on anecdotal data and a lot of scientific reading. Yes I’ve seen it play out with hundreds of clients but I don’t have the time or resources for a true scientific study. So I want to make that clear. But I think it’s a useful paradigm to try out and see what insights it may give us about ourselves and our stress.

We really like to convince ourselves that we are very evolved, and in a lot of ways that is true. We build fantastic machines that perform relative miracles to anything we could conceive of in primitive times. Intellectually, most of us understand that we need thoughtful solutions to modern problems. Including working together as a team on projects that improve our safety and daily lives.

However, a lot of the older nervous system programming shows up under stress and can cause a reversion to our less evolved selves.

10,000 years ago, most problems required a physical solution. Think about pre-tool making. You either gather fruit and other edible plants, or physically catch, wrestle, and kill your food. Or both. In order to hunt (or avoid being hunted), you needed three basic skills: hiding, running, and fighting.

These three skills show up in all animals as instincts and we are no exception. While most of us have learned to largely tame them, they still show up in small and medium ways.

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Video: Great Exercise to Rehab an Old Ankle Sprain

Transcript Including Detailed Instructions for Old Ankle Sprain Rehab Exercise

DW: I’m going to show a quick foot retracting exercise that I give to a lot of clients to rehab an old ankle sprain or to help find better balance in their feet.

Most of us in some point in our life have had an ankle sprained or two or ten and that causes the ankle almost all the time to roll outwards this way. You have a compensation that your brain does rather than leave your foot rolling out sideways because it doesn’t feel right just walking on the edge. And that is to externally rotate your hip or your knee or both and that allows the foot to fall more that way.

You’ll see some clients will show you this one foot out other clients will show you the other and some show both, right? This is really a long-term compensation for a stuck ankle that never got unstuck. What’s supposed to happen when you walk is that you roll through the ball of your big toe when you come forward that way right and that should stay contacting as the very last thing until you bring your foot forward.

With an old ankle sprain you’ll get some version of this and that big toe never contacts the floor completely. And so to relearn how to do that I have a very simple exercise!

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How to find the right sports massage therapist for you?

What is sports massage and how can it benefit you?

Before looking for specific qualities in a sports massage therapist, it’s helpful to understand what to expect from a session. Sports massage can comprise any of the manual techniques that a licensed massage therapist is trained in. These techniques are performed with the intention of addressing your specific concerns around your active and/or physically demanding lifestyle. 

Often, our athlete clients will come in with an acute injury they sustained while practicing their activity. Such as an ankle sprain or a torn rotator cuff. The therapist will then work to help alleviate pain. Sports massage can decrease inflammation, assist with proper scar tissue formation, and increase range of motion or stability at the injured joint. 

Other times the concern is minimizing delayed onset muscle soreness during peak training times for a specific event. Or promoting recovery after an event like a race or competition. Frequently, an active person is simply in pain or is having trouble performing at their desired level. And is looking for someone to help them determine the root cause of the dysfunction. These are all issues that our staff at Bodyworks DW can help you tackle.

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