Rina Herenius - Sports & Remedial Massage

15/04/2026

07/04/2026

What is a Muscle Knot?
A muscle “knot” is a term commonly used to describe any tightness or soreness in muscles. It is a hyper-irritable spot within a taut band of skeletal muscle, which is why it often feels like a hard “ball” or “knot” to the touch. A muscle “knot” is medically known as a Myofacial Trigger Point (MTP). This spot is usually painful on compression and can refer pain, tenderness or tingling in other parts of the body. The referred pain or sensations differ from nerve pain (radiculopathy, aka nerve impingement) in that pain from a compressed nerve follows a clear predictable path (a dermatone) down a limb, while myofascial referred pain does not follow a strict nerve path.

A muscle “knot” can also be thought of as a small, contracted section of muscle fibre that has failed to relax and thus disrupting normal function and blood flow in the area.

Continue reading what causes knots and how they are treated: https://rinaherenius.wixsite.com/rina-herenius-srm/post/what-is-a-muscle-knot

Photo Credit: Photo by Kindel Media: https://www.pexels.com/photo/close-up-photo-of-woman-having-a-neck-pain-7298636/

A muscle “knot” can also be thought of as a small, contracted section of muscle fibre that has failed to relax and thus disrupting normal function and blood flow in the area.

18/03/2026

South Africa’s Adriaan Wildschutt won the 2026 New York City Half Marathon, announcing himself as a major force on the international circuit.

18/03/2026

18/03/2026

18/03/2026

Weekend Long-Distance Highlights: Sosibo & Mulaudzi Dominate 🏃‍♂️🏃‍♀️🔥

Cacisile Sosibo and Kabelo Mulaudzi delivered exceptional performances this past weekend. 🏆

Sosibo claimed gold in the 10 000m at the CGA Championships, while Mulaudzi triumphed in the 5 000m, both earning provincial champion titles. 🎖️

In a remarkable display of endurance, they also dominated the Motsepe Foundation Race to Gender Equality hosted in Pretoria on Sunday,15 March 2026.

Sosibo led the 21.1km while Mulaudzi dominated the 10km. Their performances this past weekend cements their status as the province’s premier long distance athletes. 💪🔥

14/12/2025

🏆 17 MEDALS! ATHLETICS SHUTS IT DOWN! 🔥🇿🇦
That's a wrap for Team SA Athletics, and what a finish! This is how Team SA fared yesterday (December 13th) in the finals!

THE GOLD RUSH! 🥇

Boys 200m: Jayden Fourie

Boys 400m: Jaydon Fairlie

Girls 400m Hurdles: Megan Nieman (Her second GOLD!)

Girls Shot Put: Johanna Lamprecht with 16.98m

SILVER MEDALISTS! 🥈

Boys Shot Put: Dewald Bezuidenhout (18.92m)

Boys 1000m Medley Relay: Jayden Fourie, Micah Africa, Emil Els, Jaydon Failie

Girls 200m: Isabella Gunter

Girls 1000m Medley Relay: Isabella Gunter, Oluchi Ndubueze, Megan Nieman, Skyler van Dyk

Girls Long Jump: Oluchi Ndubueze (6m)

The Athletics programme completed its run with an outstanding 17 MEDALS! Congratulations to everyone! 💚💛

08/12/2025

Springbok Sevens captain Impi Visser credited his side’s ability to “stay in the moment” as crucial to a consecutive HSBC SVNS Cape Town title at DHL Stadium on Sunday, with the Blitzboks claiming back-to-back titles with a win over Argentina.

08/12/2025

23/09/2025

Reasons Why Sports & Remedial Massage would Benefit Long-Distance Runners:

Targeted sports massage can contribute to running more efficiently and recovering from an event more quickly. Pre-event massage promotes endurance and performance; post-event massage reduces pain and enhances recovery.

Training for and performing in long-distance running events places high demands on your body. The long training sessions typically put in by an athlete, the mileage your body clocks in, the repetitive movements over long periods of time, the impact-shocks from feet repetitively striking the running surface, all take a high toll on joints, tendons and muscles.

Sports and remedial massage can make a noticeable difference to your performance and recovery. An individualised and specifically targeted recovery strategy can alleviate stiffness and soreness. Aside from enhancing your performance, a pre-event massage can also reduce vulnerability to injury. To protect your body from the demands of endurance running, sports and remedial massage should be an essential component of your training regime.

Read the following article to see what Sports and Remedial Massage can do for you - https://rinaherenius.wixsite.com/rina-herenius-srm/post/reasons-why-sports-remedial-massage-would-benefit-long-distance-runners

Photo Credit: Photo by Orest Sv: https://www.pexels.com/photo/photo-of-person-running-on-dirt-road-1821694/