Liverpool Sports Massage Therapy

14/08/2025

Are you suffering from recurring calf strains?

The calf is made up of 3 muscles:

Gastrocnemius:
This is the most prominent muscle, with two heads (medial and lateral) that originate on the femur (thigh bone). It crosses both the knee and ankle joints, contributing to plantarflexion (pointing the foot downward) and, to a lesser extent, knee flexion

Soleus:
This muscle is located beneath the gastrocnemius and originates on the tibia and fibula (lower leg bones). It primarily focuses on plantarflexion and helps stabilize the ankle and foot

Plantaris:
This is a smaller muscle that runs between the gastrocnemius and soleus. It assists with plantarflexion and knee flexion

Do these 4 exercises to help with your rehab:

1. HEEL RAISE BIAS

2. SINGLE LEG HEEL RAISE

3. HEEL RAISE WALL SIT

4. POGOS - Yes, you may look as silly as I do 🤣

04/08/2025

Are you suffering from tight or painful biceps?

Irritation of the bicep tendon can occur when doing activities that involve repetitive shoulder stress such as golf, racquet sports, swimming and throwing

The following exercises are good for alleviating pain in the elbow flexor, pectorals and levator scapulae muscles. Mobilising these muscles can often reduce pain and tension in the arm

1. ELBOW FLEXOR MOBILISATION - Lay your arm out straight on a bench or table, palm facing up. Place a massage ball into your lower biceps and move it around the area. Bending your arm further mobilises the muscles. Spend 1-2 minutes massaging the area, pausing on any tender spots as required

2. LEVATOR SCAPULAE MOBILISATION - Position the ball at the corner of your shoulder blade closest to your spine. Lift your hips to apply more pressure. Add arm movements to further mobilise the muscle. Spend 1-2 minutes massaging the area, pausing on any tender spots as required

3. PECTORAL MOBILISATION - Position the ball on your pectoral muscle near the front of your shoulder. You can use a rack in the gym or a doorframe in the house. Add arm movements to further mobilise the muscle. Spend 1-2 minutes massaging the area, pausing on any tender spots as required

4 & 5. ISOMETRIC EXERCISES - External rotation with the back of your hand pressed against the rack or doorframe. Shoulder flexion with the knuckles of your fist pressing into the rack or doorframe. Repeat both exercises for 4 to 5 reps with 30 to 45 second resisted holds. Apply as much force as you can tolerate with no more than mild pain/discomfort

6. SHOULDER FLEXION MOBILITY (with exercise ball) - Place your arms on an exercise ball with your elbows straight, thumbs pointing up. Lean forward so that the ball rolls forward and your shoulders move overhead into flexion. Perform 2 to 3 reps with 20 to 30 second holds in the flexed position

29/07/2025

21/07/2025

Are you suffering from tight or painful triceps?

Irritation of the triceps tendon near its insertion point at the elbow can occur when training demand surpasses the tendon's capacity

The following exercises are good for alleviating posterior elbow and triceps pain while relieving muscle tension:

1. ELBOW EXTENSOR MOBILISATION- Place a small massage ball under your triceps on a bench or flat surface. Massage the entire length of the muscles from the elbow to the armpit. Add dynamic movement (as shown) by bending and straightening the arm. Spend 1-2 minutes massaging the area, pausing on any tender spots as required

2. ELBOW EXTENSOR ISOMETRICS - Place your elbow on a table or bench with your arm bent. Grip the back of one wrist with the other hand. Straighten you elbow with moderate force while holding your arm in place with the other hand providing resistance. As shown, do this exercise at a variety of elbow angles. Perform 1 or 2 reps with 30 to 45 sec holds at 2 or 3 different angles

3. LAT STRETCH WITH BAR/ROD - In a kneeling position, hold a bar or rod with palms facing up and place your elbows on a bench or table. Sit your hips back towards your heels and lower your head through your arms to create a stretch through your lats and triceps. Perform 3 sets with 30 to 60 sec holds

02/06/2025

NEW price list for treatments

07/05/2025

Some myths and truths about sports massage treatment