Bondi Sports Massage

06/03/2024

‼️SARCOPENIA📛 [Muscle loss with aging]🚷

From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you start to lose muscle mass and function. The cause is age-related sarcopenia or sarcopenia with aging.

Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss.

There’s no test or specific level of muscle mass that will diagnose sarcopenia. Any loss of muscle matters because it lessens strength and mobility.

Sarcopenia typically happens faster around age 75. But it may also speed up as early as 65 or as late as 80. It’s a factor in frailty and the likelihood of falls and fractures in older adults. Which increases the cause of mortality very rapidly!!

26/02/2024

Would you like to learn more about Dry needling?

Hello there, I would like to have a look at a topic that may seem frightening at first, but believe me, it is a game changer. Now, I know...

26/02/2024

Would you like to know more about Dry Needling?

Introduction: Hello there, fellow workout buffs and weekend warriors! Today, we will look at a topic that may seem frightening at first, but believe me, it is a game changer. Now, I know what you are thinking: Needles? NO WAY!!! But hear me out. Dry needling is not your usual doctor's visit. It is a...

21/02/2024

🏃‍♂️👟 Know when to replace your running shoes! 👟🏃‍♀️

Hey, runners! 🌟 Are you wondering when it is time to retire your beloved running shoes?

Here are some important signs to look out for:

1️⃣Keep track of your mileage! Running shoes should be replaced every 300-500 miles (480-800 kilometres) to guarantee proper cushioning and support.

2️⃣Examine Wear Patterns: Examine your shoes’ outsole and midsole for wear patterns. Uneven wear or worn-down tread may indicate that it is time for a new pair.

3️⃣Listen to Your Body: If you experience discomfort, soreness, or diminished performance during your runs, it could be a sign that your shoes are nearing the end of their lifespan.

4️⃣Inspect for visible signs. Frayed laces, worn-out outsoles, or obvious creasing in the midsole indicate that it is time to say goodbye to your current pair.

Proper running shoes are essential for a comfortable and injury-free run. 🌟. Be proactive and give your feet the support they need.

When is the last time you replaced your running shoes? Please share your shoe advice in the comments section below! 👇 💪🏃‍♂️💨

19/02/2024

Tackle Shoulder Pain: The Ultimate Guide for Shoulder Injury

New Post

Tackle Shoulder Pain: The Ultimate Guide for Shoulder Injury

12/12/2023

🚨 Embracing Pain: 🚨 A Wise and Motivational Guide to Healing 🌟

As a sports massage therapist and an athlete for 18 years, I’ve learned the invaluable lessons that pain can teach us. Instead of treating pain as an adversary, seeing it as a messenger, a signal from our bodies that demands attention and care is wiser. 🚨 Ignoring pain is like ignoring a warning sign, risking further damage rather than addressing the root cause.

In the world of sports, injuries are inevitable, but each setback is an opportunity for growth. My personal journey taught me that resilience is born in the face of adversity. Working with clients, I’ve seen that acknowledging and addressing pain leads to transformative healing. 💪

Ignoring pain denies us the chance to evolve, to redefine our limits, and emerge stronger. Embrace pain as a mentor on your journey, and you’ll discover a path to a more resilient, empowered, and wiser version of yourself. 🌈

05/12/2023

🏈🏈 This past Sunday marked the end of this year incredible journey as I completed my 1️⃣ 8️⃣ th 🏈 🏈 season on the football field🎉

This was the first time I am not attending PLAYOFF race. After being last year runner up and finishing 2nd. This is a big learning curve.

From the early days of strapping on my helmet to the recent moments of intense competition, each season has been a chapter in my book of dedication to American football.

The journey has not only honed my skills as a player but also allowed me to dive deep into the world of sports therapy.

As a sports therapist, I’ve had the privilege of understanding athletes on a profound level. Beyond the touchdowns and tackles, my expertise lies in deciphering the language of the body, delving into the intricate world of physiology, and comprehending the terminology of injuries. This dual role as an athlete and therapist has given me a unique perspective, allowing me to empathise with the physical and mental challenges that athletes face.

Through the highs and lows of each season, I’ve witnessed firsthand the toll that intense training and competition can take on the body. It’s this understanding that fuels my passion for sports massage therapy. I am not just a therapist who studied the science; I am an athlete who has lived it.

The camaraderie, adrenaline, victories, and defeats — every experience on the field has contributed to my growth as a player and a therapist. The insights gained from my journey have enhanced my ability to provide effective treatments and deepened my connection with fellow athletes.
There is still couple more to go in me!!! And as a vine older i get better….cheerrs #2023

10/10/2023

❄️The CHILLING power of Ice Baths ❄️

As we venture into the depths of ice baths, it's imperative to align our practices with specific goals, whether it's recovery during intense training periods or promoting muscle growth.

🧠 Neuroscience Meets Thermogenesis:
Dr. Andrew Huberman's research reveals that cold exposure significantly influences our autonomic nervous system. This short-term, beneficial stress, known as acute hormetic stress, amplifies neuroplasticity, leading to enhanced cognitive function, mood stabilization, and resilience.

🩺 Physiological Impacts & Athletic Recovery:
Cold immersion promotes vasoconstriction followed by vasodilation. This process optimizes nutrient delivery and waste expulsion, leading to quicker muscle recovery and reduced inflammation. For those navigating a busy training period and seeking rapid recovery, ice baths can be a game-changer.

💪 Muscle Growth & Timing:
Here's where it gets intriguing. If hypertrophy and muscle growth are your targets, the timing of your ice baths is pivotal. Consider an ice bath before training to potentially stimulate testosterone production. If post-training, wait 4-6 hours. This delay ensures you don't attenuate the beneficial post-workout inflammation integral for muscle growth.

🌡️ Balancing Cold with Heat:
Hannah Sörberg emphasizes the complementary nature of cold and heat therapies. Following an ice bath with a sauna session can enhance lymphatic drainage, amplifying detoxification and supporting healing.

📊 Recommended Regimen:
* Duration: 1-2 minutes initially, building tolerance over time.
* Frequency: 2-3 times weekly.
* Complementary Practices: Post-exercise for recovery, ideally followed by sauna exposure.
* Goal: 11min/wk

Dive into the nuanced world of temperature-regulated wellness. Remember, it's not just enduring the cold; it's a meticulous strategy to harmonise mind and body.
Share your queries or insights—let's cultivate an informed, health-conscious community together.

"

05/10/2023

🌿 All About Magnesium: The Essential Mineral! 🌿

Magnesium is pivotal for over 300 biochemical reactions in our body. From muscle function to bone health, it's got you covered!

⏰ When to Use:

Daily Routine: Ideal for nighttime as it promotes muscle relaxation and better sleep.
Injury: Aids in muscle function and may expedite recovery.
Sickness: Boosts the immune system; think of it during cold and flu spells.
Comp Prep: Enhances muscle function and endurance.
👥 Age & Gender Insights:

Kids (4-8 years): 130mg/day
Teen boys (14-18 years): 410mg/day
Teen girls (14-18 years): 360mg/day
Men (19-30 years): 400mg/day
Women (19-30 years): 310mg/day
Men (31+ years): 420mg/day
Women (31+ years): 320mg/day
Pregnant? Women's needs can rise to 350-400mg!

📊 Did You Know?: The average adult loses about 120 mg of magnesium daily through urine. Plus, as we age, our magnesium storage capacity decreases, with a more pronounced decline after age 60.

💡 Top Magnesium Sources: Spinach, almonds, and avocados. A natural way to stock up!

⚠️ Always team up with a healthcare professional for tailored advice, especially if injured or sick..

04/10/2023

📸☕️ Coffee Chronicles: Beyond the Brew ☕️📸

Have you ever looked past the caffeine in your cup? Coffee's more than just an energy booster—it's a blend of nutrients and benefits!

🌟 The Good Stuff 🌟
1️⃣ Boosted Brain Power: Caffeine sharpens focus and concentration. More than just wakefulness—it's clarity!
2️⃣ Rich in Nutrients: Coffee contains essential B vitamins, like B2, B3, and B5. It also packs in manganese and potassium.
3️⃣ Magnesium Magic: A cup of joe offers magnesium, which supports hundreds of biochemical reactions in our body!
4️⃣ Antioxidant Boost: Bursting with antioxidants that battle inflammation and free radicals.
5️⃣ Mood & Metabolism: Elevate mood and kickstart metabolism, all in one sip!

🚫 Proceed with Caution 🚫
1️⃣ Sleep Stealer: Late-day caffeine can be a dream disruptor. Set a coffee curfew!
2️⃣ Acidity Alert: Coffee can be acidic. Counteract with a snack if your stomach's sensitive.
3️⃣ Balance & Boundaries: Overconsumption may lead to jitters or anxiety. Everything in moderation!

So, as you sip on your daily brew, know you're nourishing your body in more ways than one! How do you love your coffee enriched? ☕️🌿.

02/10/2023

🌀 Myofascial Cupping & Decompression 🌀

🔍 What is Myofascial Cupping?
Myofascial cupping is an age-old therapy, modernized for today's world. It involves placing specialized cups on the skin to create a vacuum, which lifts the soft tissue, resulting in decompression and improved blood flow.

🤸‍♂️ Why Stretches and Movement with Cups On?
While the cups are on, I ask clients to perform specific stretches and movements.

Here's why:

♦️Increased Range of Motion:
Moving while the cups are on can help to stretch and release fascial restrictions more effectively.

♦️Dynamic Decompression:
Movement with the cups on encourages deeper decompression, targeting multiple layers of the fascia.
♦️Active Engagement:
Engaging muscles during the session can facilitate better muscle-fascia communication, optimizing treatment outcomes.
♦️Enhanced Fluid Dynamics:
Movement helps in pushing stagnant fluid out of the area, promoting better circulation and faster recovery.

🌟 Benefits:

🛑Pain relief🛑
✅Increased mobility
✅Reduced muscle stiffness
✅Enhanced circulation
✅Accelerated recovery

⚠️Remember, everyone's body is unique, and results can vary. Always ensure you’re working with a certified professional who can tailor the session to your needs. 🌸..

05/09/2023

Hey everyone 👋! Today let's talk about some game-changing therapies for ankle sprains and breaks 🤕—Dry Needling 📍and Red/Near-Infrared Light Therapy 🔴🔦.

First up, Dry Needling. This isn't your regular acupuncture; it targets trigger points in your muscles 💪 to alleviate pain and speed up healing 🌱. It works by stimulating the affected area, increasing blood flow 🌡️ and helping muscles relax. Especially useful for sprains, it can ease that intense muscle tightness around your ankle 🦶, giving you quicker relief and a faster road to walking normally again 🚶‍♀️.

Now, let's shine a light on Red/Near-Infrared Light Therapy. This therapy uses specific wavelengths of light 🌈 to pe*****te deep into your tissues. What's amazing is that it stimulates cellular energy 🦠, promoting faster healing and reducing inflammation 🤒. Imagine getting back on your feet faster, with less swelling and discomfort. 🙌

Combining these two therapies could be your ticket 🎫 to a quicker and more comfortable recovery. Always consult your healthcare provider 👨‍⚕️ before trying new treatments, but if you've sprained or broken your ankle, these options could be a game-changer 🌟.

29/08/2023

Calf Strains: More Than Just a Twinge! 🚨🦵

Hey, fam! Let’s chat about something we’ve all likely felt but often ignore: calf strains.
Ever felt that sharp pull during a workout or a walk? 🏃‍♂️💥

Here's why it's more serious than you might think:

Complications: Left untreated, a calf strain can lead to more severe muscle tears. These tears are not just painful but can keep you off your feet for weeks or even months. 🚷

Chronic discomfort: Ignoring the initial signs can result in chronic pain. And let's be real, no one wants to live with persistent discomfort. 🥺

Biomechanical imbalances: Over time, untreated calf strains can affect your natural gait. This means other parts of your body (like your back or knees) might take on additional stress. It's a ripple effect that can lead to other injuries. 🌊

Now, the silver lining? ✨ Early intervention! 🚑 Consulting a professional ASAP ensures proper diagnosis and a tailored recovery plan. Think of it as a personal health GPS, guiding you back to top form! 🌐

So, here’s my plea: Don’t ignore your body’s signals. Those minor twinges can hint at bigger issues. Seek expert guidance; let's prioritize our health together. 💪🩺

Experienced a calf twinge? Don’t wait! Book a consult (link in bio) and get on the road to recovery! 💖🔜

Stay safe, informed, and always listen to your body. Cheers to being our healthiest selves! 🥂

28/08/2023

🔥 𝐏𝐥𝐞𝐚𝐬𝐞 𝐋𝐈𝐊𝐄, 𝐒𝐀𝐕𝐄, SHARE 🔥

👀 You don't have to let minor injuries get in the way of your training! Even if you're feeling some aches and pains, there are ways to work around them and keep making progress towards your fitness goals. Here are some tips:

1️⃣ Limit your range of motion. If your injury only bothers you at the end of a movement, adjust your form to avoid those painful positions.

2️⃣ Lower the weight. If you're experiencing pain when using maximal weight, try reducing the load and focusing on proper technique instead. This can help you stay active while your injury heals.

3️⃣ Try slower reps. Slow, controlled movements can be helpful for recovery, especially with heavy slow resistance training (HSRT). Keep in mind that you'll need to use a lighter weight and longer time under tension.

4️⃣ Keep training other body parts. If one area of your body is hurting, focus on strengthening other areas to maintain your overall fitness level.

🚨 Remember, if you have a serious injury, it's important to rest and seek professional help. A physical therapist can help you identify the root cause of your pain and develop a plan to treat it. Don't let injuries hold you back from achieving your fitness goals! 💪
..

24/08/2023

Reconnect with Nature's Medicine Cabinet 🌱💊🌞

In today's age of advanced medical technologies 🩺💉 and intricate pharmaceuticals 💊, it's easy to overlook the most basic, yet profoundly effective tools 🔧🌱 available to us. These aren't new-age treatments 🌌 or obscure secrets 🧙‍♂️🔍. They have been with us for millennia ⏳, serving our ancestors 👴👵 and playing crucial roles in human evolution 🚶‍♂️➡️🚶. Let's dive 🏊‍♂️ into some of the most underused medical tools that could bring about a world 🌍 of difference in our health ❤️.

Fasting 🍽: Detoxify and renew.
Sunlight 🌞: Your daily dose of vitamin D.
Sleep 🛌: Recharge and rejuvenate.
Nature 🌳: Reduce stress, boost moods.
Real Food 🥦🥑🍎: Nature’s pharmacy.
Exercise 🏋️‍♂️🚴‍♀️: For heart, mind, and longevity.
Heat/Cold 🧖‍♂️❄: Inflammation busters.
Salt 🧂: Balance is key.
Magnesium 🔬: Essential for body functions.
Earthing 🦶🌍: Neutralize and rejuvenate.
Meditation 🧘‍♂️: Stillness brings clarity.
Laughter 😂: The age-old remedy.
Embrace these timeless treasures for holistic health. 💚

🌿🌍🌞🥗🧠🚶‍♂️🧘‍♀️🛌🦶🏋️‍♂️🌳🍏🛁🤣🔬🧂