Bude Sports Massage Clinic, Crabhay, Bridge Street Stratton (2025)

29/10/2025

How to use heat/ice.

As a Sports Massage Therapist I am often asked which is more effective heat or ice, the answer depends on your underlying condition.

Ice (Cryotherapy)

- Reduces inflammation swelling and acute pain.
- Best used immediately after injury (first 24–48 hours).
- Beneficial in inflammatory arthritis conditions such as Rheumatoid Arthritis during flare-ups when joints feel hot, swollen, and painful.

Heat (Thermo therapy)

- Increases circulation, promotes tissue relaxation and reduces joint stiffness.
- Most effective for chronic muscle tightness, joint stiffness or degenerative conditions such as Osteoarthritis, where improved mobility is the goal.
- May also be useful between Rheumatoid Arthritis flare-ups to ease stiffness.
- Always avoid direct skin contact (wrap in a towel), and limit applications to 15–20 minutes at a time.

At times heat OR ice isn’t enough!! This is where Contrast Therapy (alternating heat and cold) can help.

How to use Contrast Therapy.

Step 1- heat for 10 mins (relaxes & loosens).
Step 2- ice for 1–2 mins (calms inflammation).
Step 3- repeat 3–4 times.

End with ice if you’re swollen, or heat if you’re stiff.

Great for-

- Osteoarthritis stiffness
- Muscle recovery
- Managing alternating pain & swelling conditions

Arthritis distinction-

- Osteoarthritis- heat improves comfort and mobility.
- Rheumatoid arthritis- ice during inflammatory phases, heat between flares.

Always limit applications to 15–20 minutes, monitor skin response, and never apply directly to bare skin.

Always listen to your body, if you’re unsure always check with a professional. Send me a message and I can guide you to which therapy is best for you.

23/10/2025

One of the most common questions I am asked as a Sports Massage Therapist is, “Should I use ice or heat?” both heat and ice have therapeutic benefits, but their effects differ physiologically.

Cryotherapy - decreases blood flow, slows nerve conduction, and reduces acute inflammation. Ideal for recent injuries, swelling or inflammatory arthritis such as Rheumatoid Arthritis flare ups.

Thermo therapy - increases blood flow, enhances elasticity of soft tissue and improves joint range of motion this is particularly effective for conditions involving stiffness, such as osteoarthritis and muscular tightness.

Sometimes the best approach isn’t just heat or ice it is both in a cycle, this is called contrast therapy:

How does Contrast Therapy work?

- Heat increases circulation and relaxes tissues.

- Ice reduces inflammation and slows nerve conduction.

Alternating between them creates a pumping effect, moving blood and fluid in and out of tissues to reduce swelling and stiffness.

How to apply:

- Apply heat (10 minutes).
- Switch to ice (1–2 minutes).
- Repeat cycle for 20–30 minutes, ending with ice if inflammation is present, or heat if stiffness is the main issue.

When to use-

This is helpful for Osteoarthritis in reducing stiffness and improving joint mobility, as well as assisting in post-exercise muscle recovery. Contrast Therapy may also support chronic pain conditions where circulation and inflammation alternate i.e. Rheumatoid Arthritis, Raynaud’s etc.

Arthritis application:
Osteoarthritis (degenerative joint changes)- heat often relieves stiffness and improves function.

Rheumatoid Arthritis (autoimmune, inflammatory)- ice is recommended during hot, swollen flare-ups. Heat may assist during remission phases to ease stiffness.

Please remember this is not a one-size-fits-all, your body will tell you what feels best! If you have questions please do not hesitate to reach out. Never use heat or cold packs directly on your skin always wrap in a towel or use a cover, this will stop the skin from burning, limit applications to no more than 20 minutes at a time.

21/10/2025

Ever had that feeling where your ankle keeps giving way? That little wobble might seem harmless but it could be putting your knee at risk. An unstable ankle can change the way you walk and move, forcing your knee to pick up the slack. Over time, this can increase your chances of a meniscus tear.

That’s where sports massage comes in. By improving muscle balance, releasing restrictions, and restoring proper movement patterns, I can help you feel more stable and reduce the strain on your knees.

If your ankles feel like they can’t be trusted, send me a message let’s get you moving with confidence again!

16/10/2025

Healing isn’t just about medicine — it’s about feeling whole again.
Complementary therapies like massage can play a gentle but powerful role in your journey. Whether you’re living with cancer or a life-limiting condition such as MS, MND, or advanced respiratory illness, massage can bring comfort where it’s needed most.

By easing muscle discomfort, calming the nervous system, and offering emotional support through safe, therapeutic touch, massage can help restore a sense of balance and calm in the midst of everything else you’re facing.

I provide specialist, compassionate care that’s always tailored to you.

Let’s work together to create small moments of relief, comfort, and connection — because those moments matter.

07/10/2025

An unstable ankle doesn’t just compromise balance, it increases the risk of meniscus tears by altering lower limb mechanics and overloading your knee joint.

When your ankles lack stability, your legs compensate. This can throw off your overall alignment. This extra strain often travels up to your knees, increasing the risk of injuries like meniscus tears.

Because the ankle isn’t absorbing shock properly, the knee ends up taking more impact than it should. Over time, this abnormal loading and stress can cause pain or damage.

Sports massage therapy provides a proactive approach by restoring soft tissue balance, enhancing joint stability, and improving functional movement. Protect your knees by addressing ankle instability early!

Book a clinical sports massage assessment with me, or discuss your issues and start treatment today.

01/10/2025

Ever noticed how your posture looks great from the front but not so much from the side? If your head is leaning forward it might be causing more issues than you realise. If your head is consistently in a forward position this can place extra strain on your spine leading to muscle tension, headaches, and even digestive problems. Your head which normally weighs around 12 pounds, can feel like 42 pounds if it's too far forward. This not only causes discomfort but can also accelerate spinal degeneration as studies have shown.

I can help you work on correcting this - for more details message me or go to my website to schedule an appointment.

23/09/2025

Failure to follow basic ergonomics while using a computer often triggers neck and upper back discomfort, headaches, torticollis and shoulder impingement syndrome just to name a few. This can be particularly challenging if your work environment coincides with your home space.

A crucial step toward enhancing your posture involves establishing an office that is ergonomically friendly. This encompasses a chair that fits properly, offering adjustable features i.e height, arm support, and back support. This should also include employing a speaker and correctly utilising the phone handset to help ease neck pain. Incorrect use of this equipment can cause issues.

Investigating the correct procedures for assembling your home office is just one part, taking regular breaks to stretch and move is also crucial, as is taking time to exercise daily. Our bodies are meant for movement - not to be stuck in one position for extended periods of time.

While considering making all these changes, why not also consider a monthly Sports Massage as this can help to ease tight and sore muscles, restore mobility and ease stress. Part of a Sports Massage treatment with me includes mobility and stretching work for you to complete at home as this will help to keep you mobile.

22/09/2025

Ankle instability and meniscus tears

Ankle sprains are one of the most common injuries, but they don’t just stop at the ankle. Sprains, especially if you repeatedly sprain your ankle, can sometimes lead to chronic ankle instability, which changes how the whole lower limb functions.

Because the ankle, knee, and hip all work together as a kinetic chain, an unstable ankle can put extra stress on your knee and even increase the risk of non-contact ACL injuries, a tear in your meniscus or various other knee issues.

This is why looking after your ankles is so important not just for your feet, but for your overall movement, and injury prevention.

Having a regular sports massage can assist by

- Addressing muscular imbalances contributing to instability
- Improving proprioception and neuromuscular control
- Restoring optimal lower limb biomechanics to reduce stress on your knee

If you have a history of ankle sprains or instability, early intervention is key in protecting your knee health.

If you feel like you need help with restoring stability to your ankles why don’t you book your appointment today?

18/09/2025

What is Glute Activation & Why Does It Matter?

The glutes are some of the strongest and most powerful muscles in the body — but for many people, they don’t always “switch on” when needed. This is called glute inhibition or “sleepy glutes.”

Why do glutes switch off?

- Long hours of sitting (they get lengthened + inactive)
- Imbalances where hamstrings or lower back take over
- Previous injuries (knee, hip, or lower back)
- Lack of specific training for the glutes

Why is glute activation important?

* Protects your lower back by supporting the pelvis
* Improves hip stability for running, walking, squatting
* Boosts athletic performance (speed, power, jumping)
* Reduces risk of injuries in knees, hips, and hamstrings
* How to activate your glutes:

Simple exercises before training, sport, or even a long walk can “wake them up”:
- Glute bridges
- Clamshells
- Banded lateral walks
- Single-leg hip lifts

17/09/2025

When illness becomes the centre of your world, it’s easy to feel like you’ve lost sight of yourself.
Living with cancer or a life limiting condition like Parkinson’s, MS, or Cystic Fibrosis often means navigating endless appointments, treatments, and uncertainty. In the midst of it all, your emotional well-being can quietly take a backseat — even though it plays such a vital role in your overall health.

Massage therapy can offer a moment of calm within the chaos. It can ease pain, soothe anxiety, support better sleep, and help you reconnect with your body in a safe, nurturing way.

As a Certified Massage Therapist specialising in care for people with complex and life limiting conditions, I work gently, intuitively, and always with your comfort and dignity in mind.

If you’re looking for a supportive, non-medical space to rest, restore, and just breathe — I’m here for you. Let's find those moments of ease, together.

11/09/2025

If you are interested in booking a sports massage, don’t just think about finding someone with availability check that your therapist has the right qualifications from an accredited organisation like iTEC or VTCT.

You might be asking: Why does this matter?

Here is just one important reason:

In-Depth Knowledge:
Accredited courses provide therapists with a comprehensive understanding of anatomy, physiology, and pathology. This is critical for developing effective, personalised treatment plans. Whether you’re recovering from an injury, training for an event, or just maintaining your body’s health, a certified therapist will have the right expertise to address your specific needs. They can also identify underlying issues that you may not even be aware of, helping you prevent future injuries.

Don’t take chances with your body! Always ask your therapist about their qualifications and ensure they’re certified by an accredited institution like iTEC or VTCT. You’ll thank yourself later.

05/09/2025

Mobility vs Stability vs Flexibility – What’s the Difference?

I often talk with clients about the importance of looking after their joints, but these terms can sometimes sound confusing. Here’s a simple breakdown:

Mobility
This is how well a joint can move through its full range of motion with control. Think of a smooth, pain-free squat or reaching overhead without restriction. Good mobility means the joint is free to move and the surrounding muscles work together to guide it.

- Shoulders- Wall angel (back flat to wall).
- Hips- Deep lunge with thoracic rotation.
- Ankles- Dorsiflexion stretch against wall.

Stability
This is your body’s ability to control movement and maintain alignment. You can be super flexible, but if your muscles and nervous system can’t hold a joint steady, you’re more likely to get injured. Stability is your strength + control at the joint.

- Shoulders- Plank shoulder taps.
- Hips- Single-leg glute bridge.
- Ankles- Single leg balance with eyes closed.

Flexibility
This refers to the length of a muscle and how far it can stretch. Flexibility on its own isn’t enough — it needs to be paired with mobility and stability so the body can move safely and powerfully.

- Overhead tricep/lap stretch.
- Kneeling hip flexor stretch.
- Seated toe flexion stretch.

In simple terms:

Mobility = how well joints move
Stability = how well you can control movement
Flexibility = how far muscles can stretch

A well-balanced body needs all three. Too much flexibility without stability can lead to injury. Too much stability without mobility can cause stiffness and pain.

As a therapist, I work with clients to restore the right balance between mobility, stability, and flexibility — so you can move, train, and recover better.

Bude Sports Massage Clinic