Complete Works Massage Blog

On top of the World..at Base Camp Everest

2011-11-11T07:40:00.000-08:00

Never in my wildest dreams would i have envisaged seeing snow capped mountains on a beautiful sunny day for 6 days on the trot.

The last time i was in Nepal- i spent a month staring at what appeared to be a mountain range covered in a layer of mist. Only once did i glimpse the "fishtail" mountain - Machhapuchhre (on the left).

I guess i should start at the beginning...my friends and i started our adventure from Heathrow. We did not meet up officially with our group & guide from Explore until Kathmandu but we were positive we would be spotting others way before then. What we didn't expect was every other person on our flight to be wearing trekking boots & ruck sacks! Not a hope of meeting our group until the designated time. I started speaking to an obvious trekker carrying Explore documents..Patrick was the first member of our group. Soon enough we met up with the others waiting for our connecting flight from Delhi. Ever been through Delhi?? Allow an hour for security...it is a crazy system of women in one queue, your coat & shoes in another & bundles of baggage tickets on everything including your plastic bags. Our group seemed like a good bunch - we were the youngest at first glance. By the time we arrived in Kathmandu we were ready for some shut eye.

Jangbu - our guide was a friendly soul. He bundled us into a bus & we inched our way towards our luxury hotel. Two nights here & some sight seeing with a man who had one tone of voice - brilliant english but i started nodding off early on! Finally our group was complete with 3 canadians, and 9 english including a plucky 22 year old called Anna, by the time we ended up at the airport ready to board our little plane to the scariest airport on this planet - Lukla. Our last group member - james rocked up late after falling asleep at Delhi. He joined us later that day after jogging the first few kms in the dark with an unfortunate incident with a yak...big, hairy creatures that carried our bags the entire trek. James was clearly going to be the entertainer for the trip. We almost lost him to an escape mission to the Maldives but we convinced him the cold, lack of oxygen and dodgy toilets were all character building!!!

Days 1-6 were blissfully sunny as we steadily made progress upwards. There were lots of hair raising bridges (James was also scared of heights)

Our phrase of the day soon became "yak attack". As every corner produced another line of yaks who walk precariously close to you and if you're not on the right side of the track (away from the edge) you could find yourself abseiling down cliff faces. As time went on and we grew wearier - there were so many yak expressions that left us in fits of laughter. The lack of oxygen was becoming evident by that stage. Tea Houses provided accommodation along the route. We usually walked for 6 hours, stopped for 11am tea and lunch and then at about 3pm. Dinner was always at 6.30pm and consisted of soup ((particularly pungent garlic one helps with altitude sickness apparently), rice or pasta & tinned fruit for dessert. We were fed well and always waited on by our sherpas - Dawa, Furger & Golpa. Apologies for spelling the names completely wrong. My attempts at learning sherpa were severely restricted by the fact that most sherpas these days speak nepali so they kept forgetting the words!!! These guys were unbelievable. By the time we reached 4000m some of us were seeing the signs of altitude sickenss...headaches & vomiting. The sherpas looked out for us 24/7, taking our ruck sacks when we were flagging and making sure we had our shades on etc

By day 7 of the trek my memory becomes hazy as i was one of the few not taking anti altitude sickness tablets. That soon changed! For many of us - our lowest points were reached at a place called Lobuche (4910m) where you can only describe the tea house as basic in every shape and form. The toilet was undesirable and for the first time i watched steam coming out from the hole in the ground as i was squatting! It was cold, really cold and we were tired. The khumbu cough that everyone seems to get with the ice cold air you're breathing in all day was in full force at that lodge. The next day we ascended to Gorak Shep - the highest tea house of our trek at 5140m. By this stage i was surprised how weak i felt. I attempted to walk at 5am to Kala Pattar - our highest point but after 40mins of shuffling for two steps and stopping to rest, i gave up. It had beaten me fair and square. Most of our group conquered this and base camp everest but the strain really showed as we began to descend. Gorak Shep will always be the place i will never return to for the stench in the corridors coming from the loos & the cold!!!! Some of us resorted to buckets as the toilet facilities were so unappealing (no names).

Heading back down was a relief. It was still tough going but with each tea house we knew it would get easier. We re-visited Namche Bazaar - one of my favourite stops where we spent 2 days acclimatising before our ascent. It served the BEST food and was the only time i personally went to the chef to thank her! Good food warms your cockles on a trek like this. It was just as good coming down. One thing we did religiously on our trek was to walk clockwise around the prayer stones and spin the wheels for good luck. Little did we know at this stage that we were going to have amble time on our hands to spin merrily around the wheels while waiting at lukla for the fog to lift and the planes to land. That has to be the most bizarre part of the trip. weather has always been an issue with this airport as the conditions have to be good for any planes to land or take off. When we got there, we joined 1500 other trekkers stranded. It became obvious that we were "stuck" and would have to get used to waiting...having not showered or washed our hair for 2 weeks we were dying for that hotel in Kathmandu. By day 3 we just wanted out of there!!! We were the lucky ones. Some had been there 7 days. We found an old cinema in the basement of a bar where you could pay 200rupees each to hire it out. We had car seats for cushions, the clomp clomp of shoes in the bar above & freezing cold drafts but it was 3 hours of time killed watching the slowest moving film ever. The other form of entertainment was a set of scales outdoors that we visited once a day or more for the sheer pleasure of seeing how our weight had dropped off!!! Eventually the British Embassy agreed to military helicopters taking some of the trekkers off the mountain and soon we were washed and clean at our hotel in kathmandu. Our group had split up by then so the last supper was a funny affair in a trekkers restaurant with giant size feet all over the walls showing other groups trips to base camp everest.

What a trip, what memories and what a way to end it all! Thankfully i popped into the Seeing Hands Massage Clinic in Kathmandu before the trek so got to have my massage as the last part of our trip was devoid with the flight delay. I guess i have a reason to return to Nepal again....this country gets under your skin and comes out your nose/mouth!!!

Chiran and Laxmi, the blind massage therapists at the Kathmandu Clinic. Three members of our group - Andrey, Pelham and Hilary joined me for a sports massage and thoroughly recommend it pre/post trek.

http://www.seeinghandsnepal.org/

Everest Trek & Seeing Hands Massage Clinic

2011-09-16T03:36:00.000-07:00

There are 5 weeks to go before setting off on our trek into the Himalayas. It has hit home that we are not as fit as we were at the begining of the summer....something to do with festivals, too much socialising and everyone choosing to get married in August. So the heat is on now to get back into a routine of regular sunday walks up and down hills. Nothing can really prepare us for the altitude, but being fit and used to carrying our 3 litres of water in our back packs is a step in the right direction.

I have mastered how to put the camel (water carrier) in my back pack after adamantly thinking i had a faulty one. Putting it in the right way so water runs down the tube and into the mouth makes a huge difference! I think my biggest fear is being cold at night in our little tea house up in the mountains. So any pointers woudl be gratefully received. A 4 season sleeping bag & thermals is my preparation.

People who do adventure challenges have many reasons for doing them. My reasons are twofold: the physial challenge and a school in Pokhara that is close to my heart. It is a flight away from the capital Kathmandu and the place so many trekkers start their adventures from into the Annapurna range of mountains. Back in 2009 i volunteered as a Sports Massage Tutor at a school called Seeing Hands which was set up my an english couple to teach blind students massage, to give them a profession and an income. I was extremely touched by the students and promised to return for a paid massage when they had qualified. So this trek is the mountain i climb to meet these students again.

The school in Pokhara has 7 therapists and a new one has opened in Kathmandu with 3. There is now hope they can expand to a third location in Patan, a popular area for ex-pats in Kathmandu. I have written all about my experience teaching these students back in my earliest blogs:

If you would like to donate any funds to the school please visit:

http://www.seeinghandsnepal.org/.

My Next Hiking Challenge: Everest Base Camp

2011-05-11T02:44:00.000-07:00

For those of you that have been coming to see me for massage for a few years, my next trekking adventure to base camp Everest will come as no surprise. The seed was planted back in 2008 when my hiking friend and i joined a challenge charity team to the Great Wall of China. To train for it, we had to meet up regularly for long walks in Oxforshire that involved as many hills as possible to prepare us for the "killer steps" that became a huge part of that trek.

Everest is a slightly bigger challenge. This particular mountain has inspired books, films and been responsible for many deaths. If you're not convinced - read "Into Thin Air" and "Dark Summit". Is Man taking on too much attemtping to conquer the tallest mountain in the world? It appears not. The challenge is enough to wet appetites every year and if the money is in the bank, Man will not stop at a mere mountain. I think i read recently that a 15 or 16 year old had completed the climb.

EVEREST FACTS:

Name: Sagarmatha meaning "goddess of the sky" in nepalese or chomolungma meaning"goddess of the universe"in tibetan.

Age: about 60 million years old

Height: 29,035 feet or 8850m (though grows a few mm yearly)
Base Camp Everest: all trekkers climbing Everest camp here before attempting to summit. It is high enough to suffer altitude sickness!

THE TRAINING....

A walk in the Highlands! Part of the West Highland Way at Easter

We met up with a friend in Edinburgh who drove us to Crianlarich. Our first day was bliss - we were fresh and the sun was out. 16 miles later we strode into Bridge of Orchy. That first day we did not meet many walkers but we soaked up the views - fabulous forests full of moss and lichen.

I guess the amount of water in this neck of the woods makes the landscape lush. Clue 1 for what was to come the next day. Easter Friday was spent eating and drinking. The hotel next to the bunk house where we were staying was gorgeous. It had that extra bit of luxury you desire after walking for a day. The next day was foggy, and wet. We kept our heads down for the first hour just warming up the muscles as it was an uphill climb. That day was incredible. It was 21 miles, 10 hours of walking. Spirits were high, there was even singing from musicals (delirious??!). We started to recognise other walkers on the same route. The mountains around us were huge and however far we walked they barely budged an inch! our lunch stop was heaven. We found a place to eat at Glen Coe - a skiiing resort. Although the signs after 5 hours walking were like an oasis in the desert..BEER, FOOD.teasing us. Getting back to the walk after a break was interesting! Finally we descended into Kinlochleven in the pouring rain. Day 3 was simply - get through these 16 miles and get on the train. It was drizzling all day. All in all we loved the "challenge" and called it character building. I will go back to do the whole walk and climb Ben Nevis at the end.

To be continued....

If you would like to book a massage and are feeling exhausted after reading the story above, contact Vanessa on 01491 577480 or visit http://www.completeworxmassage.co.uk/.

The second charity is Chiltern Centre for Disabled Children - just up the road from me. It seemed appropriate to help children in this country too. There have been many articles in the Henley Standard lately describing the invaluable work they do at the centre and the level of support many parents in oxfordshire receive on a day to day basis. They are appealing for funds now due to a dramatic fall in support from grants from corporations and trusts. So every donation will help. http://www.chilterncentre.org.uk/.

The Perks of Exercise during Pregnancy and Post Birth- PART 2

2011-01-13T06:19:00.000-08:00

Exercise Pointers during pregnancy:

Good fitness levels already, continue with your chosen sport

Good diet, properly hydrated

Weekly pregnancy pilates or yoga to focus on your "power house" - those deep core muscles and pelvic floor.

Sports to avoid for risks of falls/trauma to the abdomen:

Downhill skiing & waterskiiing
Hang gliding
sky diving
Horseback riding
Skating
Gymnastics
Rock climbing
Scuba diving

Sports with cautions: Hockey, basketball, soccer, boxing, wrestling, football, martial arts with fighting

Back Pain & the Physiology behind it?If this is severe enough from carrying the extra weight at the front, it can get in the way of exercising. The spine is both strong and elastic. The spinal vertebrae (bones that make up the spine) are cushioned by discs which soften movement. These discs are squashed during pregancy, so stretching and movement is vital to keep the fluid in the discs fluid (! with me still?)

Solutions to Back Pain during Pregnancy:

1.Movement - specific exercises taught by a professional to strengthen the deep core muscles and prevent the back taking on all the work to support the spine. Unless you already do pilates, then it may come as a revelation to you that muscles at the front of the body (abdominals) have anything to do with those at the back.

The Abdominals : They form a complex corset type network of muscles. The two verticle recti muscles down the front of the abdomen take on much of the load during pregnancy. Specific exercises can greatly help to reduce the muscle separation (up to 3 finger widths). This happens because hormones soften the muscle tissue and it is stretched. Left uncorrected, the back is less supported. The abdominals are often the weakest muscles as barely used when sitting, standing or walking.

2. Massage - shiatsu is a specific type of massage that uses hand pressure and movement. When used in pregnancy it can help prepare the Mother for birth with corrective exercises, postural assessment, and specific massage techniques to relieve back pain, swollen ankles, indigestion, heart burn, headaches and any other complaints related to the changes in the body.

Post Birth

It is wise to wait until your pelvic floor is in optimum condition before jogging or doing aerobics. It takes 6 weeks for the uterus to return to normal size and until then it is an additional weight on your pelvic floor. Also your breasts are heavier and can feel uncomfortable. In the meantime you can be quite aerobicic:

mini trampoline work
large gym ball exercise
swimming or aqua aerobics

Allow yourself time to get your pre-pregnancy body back. It took 9 months to create your child so take 9 months to recover from the transformation in your physique.

The Abdominals: feel fit during pregnancy as they are stretched over the uterus keeping them taut and responsive. After the birth, they stay the same size but are not providing adequate support for the spine and pelvis. They gradually tighten back to their original state alongside the uterus. In order to get them back to their former glory, work starts within the first 24hrs of birth. They can be coaxed back to their shortened state without movement.

Exercise: corrective exercise for the recti muscles, breathing exercises and progressive abdominal exercises.

The Pelvic Floor: Your tissues may be bruised and swollen. Avoid any lifting. Exercise needs to start at once to avoid muscle wasting or atrophy. Nerve connections to injured muscle fibres can be re-established.

Exercise: By squeezing your vaginal muscles, the edge of the incision are pulled together no matter how sore it feels, circulation will be increased and relieves pain from the tear.

Massage: in many eastern cultures, like India or Malaysia, massage begins after the birth and continues weekly for 6 weeks. The health benefits are huge for the Mother. The first 2 weeks post birth is a precious time for Mother/baby to bond but she also needs rest to recover from the birth.

Two weeks after the birth, Vanessa Mansergh offers home visits. The treatment is gentle and focuses on lactation, relaxation and when the baby is a little more lively Mother/baby exercises. It is a flexible treatment and accommodates the mood of both the baby and Mother!

To book a shiatsu for pregnancy or post birth treatment, contact Vanessa on 01491 577480 or visit her web site for more information: http://www.completeworxmassage.co.uk/.

Suffer from cramps?

2010-10-14T02:16:00.001-07:00

This article came about after a client of mine talked about her night cramps. It got be thinking - why does that happen? And how can you prevent it?

Everyone knows the old wives tale that cramps happen when you lose salts from exercising strenuously and sweating...well that is something Mum always told me! It could be that she loves salt full stop! So i decided to test this theory with some research.

The facts first...

What are muscle cramps?
It is an involuntarily and forcibily contracted muscle that does not relax (pic 3). Unlike pic 1 and 2 below showing the calf muscle at rest and contacted during movement such as walking or running.

Muscles naturally contract and relax during movement of the arms and legs. Muscles of the head, neck and trunk contract in the same way to maintain our posture. When a muscle contracts against our will and for a long period of time, it becomes a cramp. They can last for seconds or as long as 15mins and keep recurring before they disappear. How inconvenient of them!

Cramps are so common. Most experience one at some stage in their life. Any muscles that are under voluntary control (skeletal muscles) can cramp. Normally the legs and arms are affected. Believe it or not, it can affect the involuntary muscles of various organs like the uterus, blood vessel wall, and intestinal tract.

Why do we get cramps?
Injury: Following an injury, such as a broken bone, persistant muscle spasm may occur as a protective mechanism. It helps to minimise movement.

Vigorous Activity: During or after lots of exercise, muscles fatigue and can cramp. It can happen hours after the activity. On the other hand, sitting or lying in an awkward position for a long time can cause cramps.

Rest Cramps: Often happen during the night and can be painful and frequent. The cause is unknown. It could be pointing the toe down while sleeping which shortens the calf muscle.

Dehydration: Excessive fluid loss from perspiration during sport or other vigorous activities often during the warmer months. Likwise a loss of sodium - those salts mum!

Low blood calcium, & magnesium; low levels of either increase the excitability of the nerve endings and the muscles they stimulate.

Low potassium: THis is more likely to cause muscle weakness but can occasionally cause muscle cramps.

Medication: some medication treating high cholesterol, asthma, Parkinson's and osteoporosis can cause cramps. Always read the leaflet with your medication for side effects if you are curious.

Vitamin deficiency: B1, B5 & B6

Poor circulation: in the legs can cause cramp-like pain because inadequate oxygen is reaching the muscle tissue causing an accumulation of lactic acid.

The Cures???

1. Stretch out the muscle eg with a calf muscle stand up facing the wall with heel on the ground and toes on the wall or flex foot towards shin bone lying down

2. Gentle massage will help relax it

3. Fluid intake & electrolytes (especially sodium & potassium)

How do you stop them altogether???....

Stretching after a warm up & cool down (my constant reminder!!)
Stay well hydrated during your sport & afterwards
Stretches before bed to prevent night cramps
Adequate calcium & magnesium from good nutrition ideally:

magnesium : greens, grains, meat & fish, bananas, avocados, apricots, cashew nuts, almonds & soybeans
calcium: almonds, green leafy veggies like kale, spinach, watercress, broccoli, swede, tofu, soya milk

The Perks of Exercise during Pregnancy & afterwards PART 1

2010-08-13T02:52:00.000-07:00

I spent a long time researching the benefits of exercise after a friend of mine Rorie came up with the brainwave of a subject for my course project. She had given birth to a healthy bundle of fun - Lucy (pictured at Wimbledon on the right) & wanted to get back into running but her hips hurt.

Why exercise? Paula Ratcliffe (the athlete/runner) once said in 2006 "the athlete in me doesn't like being pregnant". Yet she managed to keep up a pretty impressive training regime of a daily 100min run, gym work, aqua jogging & cross training. She had a daily massage too - that must have been the key!! Now we're not all athletes like Paula, but most of us like to stay fit and the physical changes that take place during pregnancy are enormous!

Key Benefits of Exercise during Pregnancy

many of the common complaints of pregnancy are reduced when you exercise (fatigue, swelling of extremeties)
Less insomnia and stress
reduces body fat
helps keep your sugars regular / mood on an even keel!

Loathe Exercise?

Try something new...no need to pump iron at the gym or run for hours on a treadmill. New ways to keep fit....

Aqua natal
Pregnancy yoga
Pregnancy pilates
A daily walk by the river...fabulous watching the bird life & their young in spring. If you feel adventurous - throw in a couple of hills to get the hard racing. Worried about your balance as your get bigger? Use some poles to work that upper body as well.

How on earth does the body stay upright during pregnancy??

INCORRECT POSTURE (LEFT) CORRECT POSTURE (RIGHT)

The weight gain during pregnancy has a HUGE impact on your posture. From week 16 onwards the extra weight at the front of the body moves the centre of gravity forwards which can cause some of the following postural problems:

forward leaning head (neck pain)
excessively rounded shoulders (weight of breasts)
strain down the tummy
excessive curve of the lower back called a lordosis
tight hamstrings (back of legs)
tight hip flexors (thighs)
knees hyper extended
feet rolling in and arches sagging

Massage helps hugely to alleviate the tight muscles and correct posture. It provides relaxation and time to connect with your baby. Vanessa can design a Support Program specific to you and your body from trimester 1 through to birth giving guidelines throughout on exercise and relaxation techniques.

Heard of the pelvic floor?

These are the muscles that wrap around the underside of the bladder, uterus, and rectum giving support. Ideally they are firm and supportive! Pregnancy and childbirth cause this sling to sag and become weak. Excessive sagging over a long period of time can disrupt bowel and bladder function. I know this is something you don't particularly want to hear or discuss but the reality is - it happens. You may be laughing away at a friend's joke and before you know it there has been a leakage. Regular pelvic floor exercises can prevent this. You need a qualified pilates teacher with experience with pregnant mums or a massage practitioner like myself.

Post Birth & Exercise

THis is the KEY to exercise and rehabilitation. The body has had to adapt to huge changes over 9 months. It starts within 24 hours of delivery. Without good muscle support, the joints are at some risk for a few weeks after birth.

Next time...top tips on staying fit & healthy & keeping that body pain free

For more information or to book a treatment with Vanessa, a qualified pre/post natal bodyworker, please call 01491 577480 or 07906186912 or email: info@completeworxmassage.co.uk.

Enjoy your Sport without getting injured - PART 2

2010-06-26T06:14:00.000-07:00

This has been some time coming...no doubt you were waiting with baited breath! And none of you will be surprised to hear that it is all about stretching.

Why is stretching so important?

Improves Range of Movement by placing parts of the body in certain positions, we can increase muscle length. This reduces tension and normal range of movement is increased.eg. when kicking a ball, the muscles at the back of the leg are put under lots of strain so it makes sense to warm up and stretch before playing football to increase flexibility and pliability of the muscles. That way an injury can be avoided.
Reduces Post-Exercise Muscle Soreness which happens when we start madly gardening in the spring/summer after the winter break or decide to get that body ready for the summer bikini (shock, horror) by overdoing it at the gym. The reason those muscles feel sore and tight, is that minute tears within the muscle fibres during exercise have caused blood to pool and waste products like lactic acid to accumulate. Stretching lengthens the muscle fibres, which increases blood circulation and removes waste products.

Reduces Fatigue which can be a major problem for anyone, especially those that exercise. It makes you physically and mentally drained. Muscles work in pairs. The "working muscle" or "agonist" works with the opposite or opposing muscle called the "antagonist". If the opposing muscles are more flexible, the working muscles do not have to work as hard against them.

Stretching ALSO :

IMPROVES POSTURE - DEVELOPS BODY AWARENESS - IMPROVES COORDINATION - PROMOTES CIRCULATION - INCREASES ENERGY - IMPROVES RELAXATION

For more advice and sports specific stretches, please contact Vanessa on:

T: 01491 577480 M: 07906186912 E:info@completeworxmassage.co.uk

The Term "Sports Injury"

2010-05-13T03:23:00.000-07:00

Before I launch into the next part of injury prevention, I think I need to clarify the term "Sports Injury". It is a term used by many in physical therapies when in fact many injuries have nothing whatsoever to do with sport.

It is a fallacy to think that not being "sporty" means you cannot have a sports massage or be treated for a sports injury. The majority of bad backs and sore arms at this time of year are from gardening and trimming hedges. It is called "overuse" when you use the same muscles to do the same movement over and over again. Hence the term "repetitive sprain injury"for painful wrists from all that typing and mouse using.

Our bodies are not accustomed to the bending down for hours on end to weed the beds, stooping over a lawnmower, lifting great big bags of compost and digging up beds using the same hip over and over again. I am no kill joy - the joys of gardening are boundless! Just have a go at the following pointers and see if you feel any better:

Warm up with some arm circles, ankle circles and hip circles
bend down in a squat position and use your thigh muscles to lift anything heavy instead of your back muscles

Think navel to spine (trust me - this activates your core tummy muscles to support your back)

Stretch afterwards

Sport can be the trigger for overuse injuries as it is often the most strenuous type of activity people do. Overuse causes are:

Postural: poor posture causes some muscles to work harder than others. For example, in all the pictures on the left, the neck is forwards shortening the muscles at the front of the neck (flexors) and lengthening the muscles at the back of the neck (extensors). Over time, the flexors will become shorter and tighter while the extensors will be longer and weaker. In time it would be easy to strain the flexors by reversing out of a drive and suddenly turning the neck to look behind you.

Emotional: This one stumps many! Your state of mind is reflected in your body. If you are worried about exams, stressed about a work or facing a relationship break up, your body will "protect" you. Rounded shoulders can be seen as protecting a broken heart. Breathing patterns often change with stress. Normal, unforced breathing uses the diaphragm and intercostal muscles (between the ribs) where as laboured breathing during times of stress or overexhertion overuses the accessory muscles:sternocleidomastoid and the scalene muscles (neck flexors) as they attach the top ribs and the pectoralis minor (deep chest muscle).

Structural; muscle tissue changes in texture and tone that leads to an unhealthy build up of scar tissue which will have a negative effect on physical well-being (shortened muscles).

Scar tissue is formed naturally when tissue is damaged ( strained muscle) from poor posture or over-use. The muscle fibres tear and blood congeals at the wound and collagen fibres are laid down as part of the healing process. If this continues over a long period of time, and is left untreated, it becomes a chronic condition as the scar tissue builds up and then hardens. When muscle fibres “stick” together, the muscle struggles to contract or stretch as fibres need to be able to glide smoothly alongside each other. This affects muscle strength and flexibility. Deep friction (massage technique) breaks down scar tissue into small enough particles to be carried away in the lymph vessels, restoring muscle health.

Hopefully i still have your attention and have not completely lost you with the jargon! Prevention is the key together with listening to your body. If anyone you know has aches and pains after gardening, please send them my way.

Vanessa Mansergh T: 01491 577480 E: info@completeworxmassage.co.uk

Enjoy your Sport without getting injured...PART 1

2010-04-07T01:13:00.000-07:00

For those of you planning on running a Marathon this year or even at the end of the month - this article will be a useful read.

Spring is one of those seasons that makes you realise you have survived Winter reasonably in tact and can now launch yourself into all those activities you had no desire to do in the snow, cold or rain. Gym going is handy but you cannot beat being in the outdoors, the fresh air, lambs and good old english countryside. For cyclists whizzing past - it seems all too idyllic - until "thud" you have been knocked off your bike. How many times does this happen?? One work colleague who is a triathlete and has to train for hours on his bike has witnessed this twice in the last month. Unlucky. He now has an injury unrelated to these incidents ..a partial rupture of his achilles tendon which basically means he cannot train for the next 6 weeks or race.

This is probably the worst possible outcome for anyone -whether you are an athlete or not to have to pull out of a race is soul destroying. You have trained for it, you have psyched yourself up for it, you have endured the pain of it and now you cannot be part of it. Any Marathon runners - take heed from this and make sure you prevent this from happening.

Some facts: according to Sports Medicine Australia, 1/17 sports people suffer a sports injury playing their favourite sport. Perhaps no surprises there. But the interesting fact is that up to 50% of these injuries may have been prevented.

Top Tips to Prevent Sports Injury:

Why Warm-up?

Prepares body and mind for more strenuous exercise

Increases body's core temperature

Increases body muscle temperature making them looser, and suppler

Increases heart & respiratory rate which means more blood pumping around body and therefore more oxygen and nutrients to the working muscles

Warm-up Structure - ALL 3 PARTS MATTER

General Warm up:

5-10mins and a light sweat to elevate heart rate and muscle temperature so stretching is more effective now the muscles are warm.

Static Stretching:

Safe and effective after the warm up.

5-10mins of main muscles groups ina relaxed way by breathing into the stretch and not forcing it. Hold each stretch for 15 secs.

This helps to lengthen muscles and tendons allowing for greater range of movement at joints and to prevent muscle/tendon injuries.

Sport Specific warm-up:

More rigorous activities such as football drills.

Cool-down

This is just as important as the warm up for staying injury free.

Why?
Promotes recovery and returns the body to how it was before exercising. During strenuous exercise, muscle fibres, tendons and ligaments get damaged and waste products build up.

Helps with post-exercise muscle soreness - usually felt the day after exercise when walking downstairs is barely possible and you get "stuck" in a seat when working or driving. Not pleasant!

Post-exercise muscle soreness happens because exercise causes tiny micro -ears in the muscle fibres. These cause the muscle tissues to swell which put pressure on nerve endings causing pain. During exercise the heart pumps lots of blood to the working muscles bringing with it oxygen and nutrients. Once used the blood is pumped back to the heart through the muscles contracting. Once you stop exercising this force stops and blood, and waste products of exercise like lactic acid pool in the muscle causing swelling and pain.

Cool-down Structure

Gentle Exercise

1 0-15mins (professional) or 3-5mins (amateur) of easy exercise that ressembles the type of exercise you were doing eg.jogging if you were running

Stretching

20-30mins (PRO) or 5-10mins (AM)

Re-fuel

Drink plenty of water & a good quality sports drink & something to eat like fruit which is easily digestable.

Sports Massage has the same effect on the muscles in the cool down section - in that it prevents that post-exercise muscle soreness. If you would like to book an appointment, please contact Vanessa on 01491 577480 or 07906186912.

Using Temperature makes a Sports Massage Relaxing!

2010-03-16T08:16:00.000-07:00

Sports massage is often mistaken for a "sadistic" painful massage that leaves you feeling rotten but in the long-term so much better for it. Others believe you have to be a marathon runner, a GB athlete or at least a regular gym goer to deserve a sports massage. Wrong again. A Sports and Remedial Massage giving it its full title is a deep tissue massage that treats pain or stress in the body. You may have a stressful job, or spend your days lifting a larger than life baby (or small human), perhaps you love being out in your garden at this time of year (Spring in case you were wondering) preparing the beds and getting rid of the weeds, or you are an athlete with a shockingly tiring training programme before the competition season. Whatever you do day-to-day, the chances are you are putting your body under strain - physically, mentally or emotionally. You most certainly qualify for a Sports Massage.

A good therapist will always work within your pain threshold so do not worry about the "pain". There are many of us about so find one that works for you. Everyone works completely differently and there is someone out there that will make you feel "whole" again. I personally focus on relaxation to begin with in order to work deeper with the body. If you are lying there dreading the hands on touch and contracting every single muscle in your entire body, including those facial ones and the jaw is locked rigid, the chances are you will resist every stroke i make and be tense. With the music of your choice, heat from hot stones and the realisation that the treatment you will receive will be exactly what your body needs, the chances are you will have a good treatment and your whole body will respond in a positive way.

My new Sports Massage and Stone combination is proving a godsend. By either lying on the hot stones or massaging with them, tight muscles are deeply relaxed and softened a good deal quicker than by hand which means i can move around the body quicker and provide a whole body treatment for even the tallest and toughest athlete in town! Once the muscles are relaxed i can work so much deeper to treat the "problem areas".

These are just a few conditions helped by the application of the cold stones:

Sprains
Strains
Chronic tension
Acute inflammation
Tennis elbow
Headaches
Varicose veins

Examples of Responses to Heated Stones to specific parts of the body....

Brain- calms the mind (useful if you struggle to relax)
Heart- helps to lower blood pressure
Muscles - softens and relaxes the muscles which allows for more intense massage work for longer

Examples of Responses to Cold Stones to specific parts of the body....

Brain - a short application of cold stimulates mental activity
Muscles - Increases range of motion (any restrictions in and around joints such as the shoulder, hip, knee and ankle are reduced and stretching becomes easier). You may be able to touch those toes again! It also reduces inflammation.

If you would like to book an appointment, please visit www.completeworxmassage.co.uk.

A Challenging Stroll along the Great Wall of China for Charity!

2009-11-04T00:07:00.000-08:00

The Gang...........

.......Day 1: The Precipice Drop

Last month I joined a team of intrepid trekkers....actually a bunch of ordinary folk looking for an adventure. We had all come together at Heathrow airport thanks to a company called Charity Challenge. Our chosen charity was Help the Aged. By the end of the trek we all felt about 100 & in need of their support!

We were joined by Miranda -a rep from Help the Aged who had a wonderful scattiness about her and a playful way of bringing the group together, and Trevor the masterful leader who has a wealth of experience -climbing to base camp Everest and organising community projects in far flung places around the World. We will call him "Rambo"(minus the hair).

The rest of us were a mixture of ages - from 23-60, some students, workers and retired. Together on that first day on the Wall we all shared the same feeling: awe at this magnificent sight of miles of miles of mountains dotted with a rough path and tumbled down wall. Little did we know that Day 1 was just the start of an incredible climb and endurance test. The path we started on had no wall either side...simply a sheer drop and enough room for two large size 8 hiking boots (mine). Sharon behind me spent most of the first hour staring at these fine specimens with as much concentration as physically possible. She has a big fear of heights. Oh dear! Once the Wall became more complete, the path widened out and we could start to mingle a little with the group.

I came on this adventure with friends of mine - Tracy and Mel. A few people came on their own...it didn't take long to gel with the group over the pain and the interesting country accommodation and toilet facilities. The Wall runs for about 4800 miles...we covered about 50miles. The distance is not the important part...it is the amount of steps you climb up and down. I never imagined in my wildest dreams i would be using my poles to literally wrench me up each boulder of a step (in places). I'm pretty tall at 5ft8 compared to the 5ft girls who at some stages of the walk crawled up on their hands and feet like little monkeys!

For the first 3 days we were blissfully unaware of any other tourists...our days starting about 8am with a coach journey to the part of the Wall we were climbing that day. So much of the wall is in ruins, so walking a continuous path is not possible. Camping up there is equally a "no, no" as you could end up at the bottom of a very large mountain with more than grazes. Our day began with Aaron...our chinese guide and his english name giving us a warm up in public with many intrigued local chinese. It was a saving grace and i was thrilled to have it! Then we walked in a funny centipede style way with big gaps in the middle, always stoppingto let the back legs catch up. Every view was breath taking and a camera moment. Sometimes we would see the path meandering into the distance so high and steep that we couldn't really believe we were going to follow it. We did - breathlessly. Our markers were the Watch Towers...they also became those desperate loo stops. I have never had such an exciting view & windy experience whilst relieving myself. Excuse the pun.

The end of the day was always an achievement, followed by anticipation at the next lodge we would be staying at. There were only two lodges in the country (two nights each). The first welcomed us proudly with the english National Anthem - the Beatles "Love, love me do"...it seemed funny on arrival but 4 hours later when we were attempting a siesta, the novelty wore off. It became our morning wake up call too. Awful. We discoved from Aaron how much the chinese love to karaoke. He had a good voice and happily sang whenever we needed some enertainment. The first time was slightly cringe making...i had egged him on to sing, not thinking in a million years he would have the guts. He did. It could have been a very awkward few minutes but he pulled out all the stops & in english.

Some highlights for others would have been the stunning colours of the autumn leaves, the cute children, the hospitality one lunchtime from a local family who let us eat in their courtyard and take photos of their home, the cute kittens and funny yappy dogs, the toilets and state of them, the group bonding, the lack of heating at one lodge & wearing a hat, gloves and fleece in bed, the bugs in the room, the 4* hotel in beijing at the end of the trek- the WHOLE GROUP, the smiles on the faces of the older chinese women in the parks while they danced to techno, sang crazy english songs their way and silently performed tai chi in an almost meditative state, the creepy crawlies on sticks they ate as snacks, and the temples with their exquisite decorative designs in rich reds, greens and blues.

What an adventure, what a group and what an interesting country. It keeps you guessing even after you have left. A mystery.

Do have a look at this site if you fancy a challenge: http://www.charitychallenge.com/

The Stone Tribe

2009-10-12T02:28:00.000-07:00

We are simply the feet that ‘walk’ the stones on the body” –

Jenny Ray, Stone Medicine Teacher.

As a student of Jenny’s Stone Medicine’s course I often heard the term stone walker. It is the term used by Mary Nelson, the American lady who converted the Native American way of using the stones to heal the body into a western model for clinics and spas in 1994. So much reverence and respect is given to these stones that you often wonder if they are living beings.

For Native Indians – they are just that – living beings no less valuable than the Trees that stand tall and proud- and so called the “Standing Tall Ones”, the animals that roam the land – “the Four Legged Ones”, humans that walk on two feet not four – “the Two Legged Ones”, the birds that fly high above us – “the Winged Ones”, the insects and reptiles – “the Creepie Crawlies” and the rocks – “the Stone People”. All are interrelated which reminds the Native Indians to be humble and allow only the “Creator” to be the healer.

Everything on Mother Earth is alive. Everything the Creator has made carries an energy that comes from the life force, the Great Mystery, Great Spirit or `Wakan Tonka Tankashilah` meaning Sacred or Holy Spirit Grandfather.

A Stone Medicine treatment is based on the original Lastone Hot and Cold Massage adapted by Mary Nelson from Arizona. The yin and yang of these stones creates balance and warmth – the ideal environment for healing in the body to take place. The hot dark basalt stones alone create too much heat which causes the body to work harder to cool down, much like adding some cold to freshen up a steamy hot bath that you have been wallowing in for half an hour or so. These basalt stones are from the volcanic regions of Native America and have been lovingly tumbled to smoothe off their edges. There are about 50 used in one treatment, each one having a place and a role. Grandpa stone is the sturdy one that takes pride of place on the sacrum when you lie on your front while Grandma stone sits in the heater overseeing her “children”. Chunky hand held ones, spinal flat stones, small flat face stones and the tiniest stones that sit between the toes all make up the set. The heat from these stones represent Summer (perhaps not an English one but a Mediterranean one!). After a little heat is lost on the body, they become Autumn.

In contrast the cold marble stones are the feminine energy in my mind – pure and white. These represent the Winter and through careful application create a warmer sensation than their partners the basalt. They surprise the body into pumping lots of blood to the area they have been added – so creating a place for reducing any inflammation in the body and healing any distressed tissues. Like the basalt, they come in all shapes and sizes. The half moons nestle into the neck ridding the body of neck tension, the heart shaped stone sits on the heart chakra, while the pillow stone is a place to rest a weary head. Spring time comes to the body after a few moments of cold on the body.

Stone Medicine is a ceremony. The therapist becomes the ceremony – smudging sage in preparation for treatment, clearing the aura with the feathers, and dancing with the stones. Everyone wears a “mask” at some point in their day – as a Mother, Wife, Father, Husband, or a Worker. Gently removing this mask allows the body the freedom to be open to the stones and their dance across the body. Native Indians or shamans are led by their Power Animals. Specific animals resonate with them and act as “guides”. So into the treatment comes the animals, the sounds of the crickets as two stones slide side by side, the dainty steps of the deer carefully placing one foot in front of the other while the horse trots and the bear takes big steps with a large paw like stone. Together they bring a different energy to the ceremony.

If you are curious to see what the treatment is like, give me a call on 07906186912 or 01491 577480.

The Fabulous World of Stretching

2009-05-06T07:07:00.000-07:00

Stretching is the important link between the sedentary life (desk jobs, driving) and the active life (exercise,walking the dog, cycling to work).

Before machines and the Industrial Revolution, people had to work hard to survive. Their outdoor work: chopping, digging, tilling, planting, hunting and all the other daily activities to put food on the table meant they stayed strong and healthy. Machines have made life alot easier but to the detriment of our health. Without any outlets for tension, our muscles become weak and tight, and we lose touch with our physical bodies.

Fortunately times are changing. We are discovering the joys and benefits of being active - GOOD HEALTH.

BENEFITS OF STRETCHING:

Keeps the muscles supple

Prepares you for movement

Helps you to make the transition from inactivity to vigorous exercise without any strain

It is incredibly important if you run, cycle, play tennis or any other strenuous sports for flexible muscles,

Helps to prevent common injuries - knee problems (runners) and sore shoulders or elbow (tennis players)

Encourages athletes to perform to their best ability

SOME POINTERS:

Relax and breathe into a stretch - it is a PEACEFUL past time

Aim to reduce your own muscle tension in a relaxing way

NO need to compete with your neighbour in the flexibility stakes (different bodies, different tension levels in the muscles)

Over stretching can cause injury if you are too flexible

The more you stretch the easier it is

Find a time that suits you..brushing your teeth in the morning (calf stretch), waiting for the kettle to boil at work (tricep stretch, neck rolls) or before and after exercise

No bouncing or pain! The tension should disappear as you breathe into the stretch

THE EASY STRETCH

Warm up first -walk, swing your arms, do some neck rolls to get the blood moving

Observe your breathing..exhale into the stretch and breathe slowly, no need to hold your breath, breathe naturally.

Count for 10-15 seconds to hold the proper tension for long enough. It will become second nature after a while

Do not rush

After exercise, stretching prevents muscle soreness and stiffness

ENJOY YOURSELF -YOU WILL FEEL FABULOUS AFTERWARDS!

Pokhara Portfolio & Raffle

2009-04-05T10:45:00.000-07:00

Some of my favourite pictures that show the Seeing Hand students at work and play. More details in my previous blogs.

I am selling raffle tickets at Paula de Lange's Clinic- all proceeds to the Seeing Hands Charity for the day-to-day running of the clinic. A little goes a long way and the money goes straight into the charity as opposed to towards administration costs. The prize is a rejuvenating hot and cold stone massage. For more information about this massage please visit my web site http://www.vanessamansergh.co.uk/.

Reaching New Heights

2009-03-16T05:39:00.000-07:00

This is the third week of teaching the blind students at Seeing Hands in Pokhara. We have been making huge leaps forwards with the practical massage and a few leaps backwards with the theory.

The students have all been massaging volunteers - tourists and nepalis. They are so accustomed to their prepared speech which describes the treatments available (full body and half body massage) and the cost that getting them to simply say "lower body massage or upper body massage" has been a challenge in itself. I am not surprised. Their way of learning the theory is much the same - learning paragraphs off my heart without actually understanding the text.

When i think of the few nepali words i have learnt here - i am so impressed with what they are capable of. Mastering "up" oculo and "down" arculo took me most of a day and even now i am sure Sue (one of Seeing Hands founders) will tell me i am wrong. The reason for needing these two words is quite simple and scary.....

Ever since i arrived in Pokhara i wanted to take a boat ride onto the lake. I have watched the sun setting over the serene water with the back drop of mountains almost daily. The peace is palpable until you walk into a passing cow/dog in the street. On top of a smaller mountain (not the Annapurna range) there is a beautiful Temple that you can see on the days that are clear. It is known as the World Peace Pagoda or "stupa".

I decided to take the students on this boating trip last Saturday - our day off. Chiran's sister-in-law was in charge of one of the boats so we took hers. All the students looked so smart - dressed for a night out on the tiles - with heels, earrings and the boys wearing jackets and proper shoes. 3 hours later to my utter amazement we had not only paddled across the lake but had actually climbed up this steep, uneven path to the Pagoda. The sense of achievement was written on all their faces and the sweat pouring down mine! Crazy, mad, insane are some words that spring to mind. It was not my idea - but i am so fortunate to have shared this day with these gorgeous people. Coming down we laughed so much...Govinder charging as usual with Swasti on his arm - heels flying in every direction. I walked very slowly with Chiran and Laxmi and Chiran;s sister-in-law walked with her sister. On the lake coming back the girls started singing...everyone on the lake turned to watch and listen - such hauntingly beautiful voices floating across the lake. the boys joined in.

I was speechless......

For more information about Seeing Hands Charity-please visit: http://www.seeinghandsnepal.org/

A Gem of a Massage Clinic

2009-03-08T07:08:00.000-07:00

Here i am in Pokhara - 2 weeks into my volunteering position at the Seeing Hands Massage Clinic. As usual at 8pm at night the electricity has just gone off...we all get to experience the "blind path" at some stage in Nepal! My torch has been my trusty companion.

Nepal truely does have a way of getting under your skin - quite literally. The students have completely won me over. From day 1 their eagerness to please the new volunteer was charming. The qualified therapists likewise. Chiran who is married to Anita, and Samrat eased me in gently. Their good standard of english has been a god send. Without them - teaching theory would have felt like trekking up the Annapurna mountains backwards - slow going!

The clinic is simply beautiful. Three rooms - a training room and two large treatment rooms - clean, tidy, spacious and welcoming. The therapists could not be more professional and efficient. There is even a bell under the couch to summon your therapist into the room when you have removed your clothes. A basket under the couch also contains a talking clock for time keeping and the lotion. I am learning a great deal about towelling techniques to protect the clients "sensitive areas" as they are referred to.

The students personalities are shining through now they are comfortable with me. Not always a blessing! Govinder - the goofy boy, all lanky legs and arms is proving himself to be a sensitive and gentle therapist when treating the ladies. Quite unlike his usual turbo charged self while learning the techniques with his partner Chiran. Chiran is definitely the cool customer of the group. Akready married at 20, he did not need to be shown how to undo a bra when massaging the back. Govinder and Samrat spend a good 20minutes learning this particular technique. Govinder's comment:"This is really hard work"! Chiran is confident, and capable much like Swasti as she prefers to be called for reasons other than you can imagine. She is defnitely the daredevil - the "wild child" in some respects who yawns the moment theory classes start until they finish. Laxmi is the sweet, shy, and very tactile member of the group - much stronger than she looks when it comes to giving a massage so Chiran discovered.

The routine has been estavlished. Every day starts with 30minutes of exercise - i'm still amazed by their spatial awareness. Govinder is the only member of the group with some sight and yet they all manage to do star jumps and jog on the spot without hitting each other. I have introduced some "core pilates" work as their postures are so important to protect their backs. My pilates teacher back at home would be proud (or horrified). My stretching mantra has reached Pokhara. The difference being i winess the 15 minutes of daily stretching and know it's being done properly!!! Theory follows and lots of breaks as the attention span is limited. They all love the practical work. Progress is huge one day and forgotten completely the next. Confidence is always there and an enthusiasm that is contagious.

As one American client commented - " I have travelled the world and had many different massages in many countries. Never have i had such a thorough massage. When are you bringing this idea to the States?". Praise indeed.

Namaste

Seeing Hands Nepal Students

2009-02-14T10:00:00.000-08:00

Do scroll down to my first blog about Seeing Hands to read the introduction. These are the blind students i will be teaching in Pokara.

Back Row (left to right): Samrat, Anita & Chiran
These three have qualified and are enjoying their independence and income.
Front Row: Lalu, Laxmi, Chiran and Govinda

I have a week to go until my trip to Nepal. I had a good chat with Mel Cash (Principal of the London School of Sports Massage - LSSM www.lssm.com ) , Manicon and Joanne a few weeks ago as they have all been volunteers at the school. Looking at the pictures brought this trip to life. The view from the apartment of the snow capped mountains on a clear day is something worth savouring before my daily walk to work. My role is to polish "the rough edges" and work on any weaknesses the students may have.

My preparation for my teaching role in Nepal was an introductory weekend at the LSSM a couple of months ago. It seemed strange joining the tutors table and wearing the blue "i'm a tutor" t-shirt. I even sat at the back of the class with the students until asked to join the tutors at the front. After a couple of hours i was so enjoying watching the students at work, studying their posture at the couch and checking their massage techniques. By the end of the two day course i was quite attached to the students, to being back at "school" and learning from them. It does not matter how many hours are spent in a clinic treating clients, there is always room for revising old techniques and learning new ones. This is exactly how i feel about teaching the students in Nepal. I strongly believe they will be teaching me so much more.

My first day at Seeing Hands is Wednesday 25th February.

Hot and Cold Stone Massage

2009-01-20T10:45:00.000-08:00

After much time spent treating clients with Sports Therapy Massage in a clinical way:

Posture Assessment
Joint Mobility
Remedial Massage
Stretch Program

I realised there was something "missing" from the treatments. On the whole it takes about 4-5 sessions to unveil the root cause of a chronic condition in the body. This means it has been a problem and a source of discomfort for a long time. When the problem does not disappear, it is time to try something different or refer to a specialist for diagnosis.

The element missing, in some cases, was the emotional and energetic side of a client. With the stresses and strains of every day life - from house moving, redundencies and unsettling relationships, it is no wonder the body becomes "unbalanced".

Hot and Cold Stone Massage is a "missing link" for those facing an upheaval or crisis at home or at work. To explain the history behind the stones in detail, please visit:
http://www.spavelous.com/EB/N071130/Hot-Stone2.html

Seeing Hands Nepal

2009-01-17T09:40:00.000-08:00

Seeing Hands Nepal is a UK Registered Charity, set up to provide training and employment opportunities in massage therapy for young blind people in Nepal.

I am fortunate enough to be going at the end of February this year as a volunteer to teach massage to four students who are three quarters of their way through their course. I have a feeling they will be the ones teaching me!

I was introduced to Seeing Hands through my School - the LSSM (The London School of Sports Massage). The Principal - Mel Cash has recently come back from Nepal and is shortly going to be updating me on the students progress. Apparently they are a little "lazy" by nature.....they did not make it to School for a week after Mel left (no doubt recovering).

For more information about the School, the teaching and ways to help the Charity: please visit the web site:
http://www.seeinghandsnepal.org/

To discover what it is like to be blind in Nepal, visit: http://www.seeinghands.blogspot.com/