Blog Posts

At IH Soft Tissue Therapy, we understand that whether you’re a dedicated athlete or someone who enjoys staying active, muscle soreness can be an all-too-familiar experience. Often, it’s your body’s natural response to increased physical activity, particularly when you push your muscles beyond their usual limits. While rest and recovery are important, sports massage offers a powerful, scientifically-backed method to accelerate recovery and alleviate muscle soreness. Let’s explore how sports massage works to support your body’s healing process!!

1. Enhanced Blood Flow: Supporting Muscle Recovery

One of the key benefits of sports massage at IH Soft Tissue Therapy is its ability to boost blood circulation. When you engage in intense physical activity, your muscles can suffer microtears that require oxygen and nutrients to heal effectively. Our massage techniques promote vasodilation—the widening of blood vessels. This process increases blood flow to the affected muscles, delivering essential nutrients and oxygen that facilitate tissue repair.

Additionally, improved circulation aids in the removal of metabolic waste products, which build up during strenuous exercise. By reducing the accumulation of these waste products, sports massage helps to minimize muscle soreness, commonly known as delayed onset muscle soreness (DOMS), and accelerates your recovery process.

2. Lymphatic Drainage: Reducing Swelling and Inflammation

At IH Soft Tissue Therapy, we also focus on the lymphatic system's role in your recovery. The lymphatic system is crucial for removing waste products and excess fluids from your tissues, but it relies on muscle contractions to move lymph fluid effectively.

Our specialized soft tissue therapy techniques stimulate the lymphatic system, encouraging the movement of lymph fluid through the lymph nodes. This process helps to reduce swelling and inflammation in your muscles, which are often present after intense physical activity. By promoting lymphatic drainage, our sports massage sessions contribute to faster recovery and effective muscle soreness relief.

3. Muscle Relaxation: Easing Tension and Preventing Injury

Muscle tension is a common result of physical activity, especially in high-intensity or repetitive activities. Tense muscles are more susceptible to injury and less effective in performing their intended functions. At IH Soft Tissue Therapy, our massage techniques are designed to relax tense muscles by manipulating the soft tissues, reducing muscle stiffness, and enhancing flexibility.

The relaxation response triggered by our massage therapy is due to the stimulation of the parasympathetic nervous system, which helps counteract the stress response associated with physical activity. By calming your nervous system, our sessions reduce muscle tension, allowing your muscles to relax and recover more effectively.

4. Alleviate Adhesions: Restoring Muscle Function

Intense physical activity can sometimes lead to the formation of adhesions or "knots" in the muscle fibres. These adhesions occur when muscle tissues stick together due to injury, overuse, or prolonged tension, restricting movement and causing discomfort.

At IH Soft Tissue Therapy, our targeted deep tissue massage techniques work to alleviate these adhesions, restoring normal muscle function and flexibility. This not only relieves pain but also helps prevent future injuries by ensuring that your muscles and connective tissues can move freely and perform optimally.

The IH Soft Tissue Therapy Advantage: Enhancing Your Performance

While the immediate effects of sports massage are often felt as relief from soreness and tension, the long-term benefits can significantly enhance your overall performance. Regular soft tissue therapy sessions at IH Soft Tissue Therapy can improve muscle elasticity, increase your range of motion, and reduce the risk of injury. Whether you’re training for a competition or simply want to maintain an active lifestyle, integrating sports massage into your routine can make a significant difference in how your body responds to physical challenges.

At IH Soft Tissue Therapy, we are committed to helping you achieve muscle soreness relief and optimal recovery through the science of sports massage and soft tissue therapy. By enhancing blood flow, promoting lymphatic drainage, relaxing muscles, and alleviating adhesions, our soft tissue therapy services offer a comprehensive approach to supporting your body’s healing process. You'll be free to move and back to doing want you want in no time!!

Remember, if you experience persistent or severe muscle stiffness and tightness, it is always recommended to consult with a healthcare professional for proper evaluation and guidance tailored to your specific needs. You can Book Here to see us at our clinic in Histon for further advice and guidance.

Muscle stiffness and tightness are common issues that many people experience at some point in their lives. Whether due to physical exertion, poor posture, stress, or underlying medical conditions, these conditions can cause discomfort and restrict mobility. 

Muscle stiffness refers to a sensation of reduced flexibility and movement in the muscles. It is often accompanied by a feeling of resistance or tension when trying to perform certain motions. On the other hand, muscle tightness refers to the sustained contraction or increased tension in the muscles, which can cause a sensation of pulling, discomfort, or even pain.

So what are the causes of Muscle Stiffness and Tightness???

• Physical Exertion

Engaging in intense physical activity can lead to muscle stiffness and tightness. The muscles undergo micro-tears during exercise, which results in temporary inflammation and subsequent tightness. This is why recovery is an important part of your training!!

• Poor Posture

Maintaining a position for prolonged periods can place undue stress on certain muscles, leading to stiffness and tightness. Slouching or hunching over, especially while sitting or standing, can strain the muscles of the back, neck, and shoulders.

• Stress and Tension

Emotional or mental stress can manifest physically in the form of muscle stiffness and tightness. High-stress levels can cause the body to enter a state of heightened tension, leading to muscle stiffness, particularly in the neck, shoulders, and jaw.

• Muscle Imbalances

Imbalances between opposing muscle groups, such as tightness in the chest muscles and weakness in the back muscles, can result in postural abnormalities and muscle stiffness.

• Medical Conditions

Certain medical conditions, such as fibromyalgia, arthritis, or muscle strains, can contribute to muscle stiffness and tightness. It is important to consult with a healthcare professional to rule out any underlying medical causes.

SO what can be done to help alleviate and prevent muscle tightness/ stiffness?

• Stretching and Flexibility Exercises

Regular stretching exercises can help improve muscle flexibility and reduce stiffness and tightness. Incorporating stretching into your daily routine, particularly focusing on tight muscle groups, can provide relief and prevent further issues.

• Massage Therapy

Massage can help alleviate muscle stiffness and tightness by promoting blood flow, reducing muscle tension, and releasing trigger points. Techniques such as deep tissue massage or myofascial release can be particularly beneficial.

• Heat and Cold Therapy

Applying heat to the affected area, such as using a warm towel or taking a warm bath, can help relax tense muscles and increase blood circulation. Alternatively, cold therapy in the form of ice packs or cold compresses can reduce inflammation and numb the area, providing relief.

• Posture Awareness 

Maintaining proper posture during daily activities and ergonomic adjustments in workspaces can help prevent muscle stiffness and tightness. Regular breaks and exercises to counteract sedentary behaviours are also important.

• Stress Management Techniques

Incorporating stress management techniques into your routine, such as meditation, deep breathing exercises, or engaging in activities you enjoy, can help reduce overall muscle tension and promote relaxation.

Muscle stiffness and tightness can significantly impact our daily lives, causing discomfort and limiting our range of motion. Understanding the causes, symptoms, and remedies for these conditions can empower us to take proactive steps in managing and preventing them. 

Remember, if you experience persistent or severe muscle stiffness and tightness, it is always recommended to consult with a healthcare professional for proper evaluation and guidance tailored to your specific needs. You can Book Here to see us at our clinic in Histon for further advice and guidance.

If you're dealing with sports injuries, chronic pain, or tension headaches, sports massage and other soft tissue therapies can offer significant relief. Whether you’re an athlete or someone experiencing everyday discomfort, these therapies provide effective solutions for managing pain, speeding recovery, and improving overall physical performance.

At IH Soft Tissue Therapy, we help people recover from injuries, manage chronic pain, and prevent further issues. In this article, we’ll explore the most common injuries and chronic pain conditions that we see in our Cambridge based clinic, and how our therapies support long-term recovery. 

Check out our Services for treatment and therapies we offer our clients. 

SO what Conditions and Injuries can Soft Tissue Therapy Can Help With????

• Muscle Strains and Tears

Muscle strains, often called pulled muscles, happen when muscle fibres are overstretched or torn due to overuse or improper movement. Sports massage helps by reducing inflammation, relieving pain, and promoting faster recovery. As it helps to increase blood circulation to speed up healing and ease muscle soreness. It also aids the process of scar tissue formation to help recovery.

• Tendinitis

Tendinitis is the inflammation of tendons caused by repetitive stress or overuse. Common examples include Achilles tendinitis and tennis elbow. Soft tissue therapy reduces inflammation and restores the mobility of the affected tendons which helps to alleviate pain and tenderness. This in turn helps to increase tendon flexibility and strength.

• Sprains

Sprains occur when ligaments are overstretched or torn, often in the ankles, knees, or wrists. Soft tissue therapy aids in reducing pain, swelling, and improving joint flexibility by promoting faster recovery through improved circulation.

• Runner’s Knee

Runner’s knee is a common injury in athletes, causing pain around the kneecap due to misalignment or overuse. Sports massage addresses muscle imbalances and relieves tension around the knee joint. This reduces pressure on the knee joint and prevents further irritation.

• Shin Splints 

Shin splints cause pain along the shinbone, often due to overuse in runners or athletes. Soft tissue therapy reduces inflammation and addresses tightness in surrounding muscles of the leg which helps to reduce swelling and improve flexibility in the affected limb.

• Plantar Fasciitis

Plantar fasciitis is a painful condition that affects the bottom of the foot, particularly in runners or individuals on their feet for long hours. Sports massage helps by loosening tight fascia and muscles, reducing pain and promoting healing.

• Back and Neck Pain

Back and neck pain, often caused by poor posture or muscle imbalances, can disrupt daily activities. Soft tissue therapy helps by releasing tight muscles, improving flexibility, and relieving pain in the neck and back. This helps to improve posture and reduce stiffness as more pain free movement options become available.

• Sciatica

Sciatica is a condition where pain radiates along the path of the sciatic nerve, typically starting in the lower back and traveling down one or both legs. It is often caused by compression of the nerve due to a herniated disc, muscle tightness, or spinal misalignment. Soft tissue therapy can relieve sciatic pain by targeting the surrounding muscles to relax tension in the lower back, glutes and legs, which reduces pressure on the nerve. This helps reduces inflammation and alleviate pain associated with Sciatica.

What about Chronic Pain Conditions?... How are they treated with Soft Tissue Therapy?

Sports massage and soft tissue therapy are effective for managing chronic pain conditions. These treatments reduce pain, improve mobility, and offer long-term relief for those dealing with persistent discomfort.

• Fibromyalgia

Fibromyalgia causes widespread pain and tenderness throughout the body. Soft tissue therapy helps by easing muscle tension, reducing pain, and promoting relaxation which helps to alleviate sore muscles and fatigue. The promotion of relaxation helps to reduce stress and can improve sleep quality.

• Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome is often accompanied by muscle pain and stiffness. Sports massage helps reduce these symptoms by improving circulation and reducing muscle tension and pain. The promotion of relaxation helps to reduce stress and can improve sleep quality which in turn can help boost energy levels. 

• Arthritis

While arthritis cannot be cured, sports massage can help manage symptoms like joint pain and stiffness. Soft tissue therapy increases joint flexibility and reduces muscle tension which helps improve joint range of motion. The increased range of pain free movement helps to reduce joint stiffness and inflammation. 

• Migraines

Migraines are often linked to muscle tension in the neck, shoulders, and upper back. Soft tissue therapy reduces tension, improves circulation and relieve symptoms which helps prevent the frequency and severity of headaches. T

• Tension Headaches

Tension headaches occur due to tight muscles in the neck and shoulders, often caused by stress or poor posture. Soft Tissue therapy can help reduce the frequency and severity of the headaches by releasing muscle tightness in the neck & shoulders.

SO how can IH Soft Tissue Therapy help with the above?

At IH Soft Tissue Therapy, we offer tailored treatments designed to address your unique pain points. Whether you’re dealing with sports injuries, chronic pain, or headaches, we will develop a personalized treatment plan that fits your needs.

We specialize in providing sports massage and other soft tissue therapy treatments in Cambridge, ensuring you get the care and attention you need to heal, move better, and live pain-free.

If you’re dealing with muscle pain, chronic pain conditions, or headaches, don’t let it get worse. Contact Us today to book a session and take the first step towards pain relief and recovery. We’re here to help you feel and move better every day.

If you have any questions specific to an injury or condition thats not listed and want to know how we can help contact us directly. 

When faced with an injury or experiencing pain, it's important to know when to apply heat or cold therapy to alleviate symptoms and promote healing. But how do you know which one to choose?

Heat and cold treatments are widely used and can provide relief, but they have different effects on the body. 

SO what is COLD THERAPY????

Cold therapy, also known as cryotherapy, involves the application of cold temperatures to the affected area.

Benefits of cold therapy are:

• Reduces inflammation: Cold temperatures help constrict blood vessels, reducing blood flow to the area and minimising inflammation. This is really helpful at the time of an acute injury to help manage swelling of an area. 

• Relieves pain: Cold therapy numbs the area, providing temporary pain relief by slowing down nerve impulses.

I generally recommend to use cold therapy for acute injuries or sudden onset pain, this is following the RICE protocol that most people are familiar with. 

HOWEVER…..This protocol has now been revised to PEACE and LOVE where the PEACE part refers to protecting the area, elevating the affected area, adjusting anti-inflammatories, applying compression to the area and educating yourself on benefits of active recovery methods. The LOVE part refers to what you should do in the few days after, load the affected area gradually, be optimistic that you can heal and get better, vascularisation (increasing blood flow to the area) and get some gentle exercise. The LOVE component of the revised protocol highlights the shift towards movement being a key component to the healing and recovery process. 

Your aim when using cold therapy is to help reduce pain and/ or reduce swelling to promote movement. When focusing on recovery rather than healing, cold therapy can also be useful depending on when you use it! Cold therapy post training can be beneficial in helping regulate blood flow to aid recovery!!

SO what is HEAT THERAPY????

Whereas heat therapy involves the application of heat to the affected area, typically through hot packs, warm towels, or hot baths. 

Benefits of heat therapy are:

• Increases blood flow: Heat helps to dilate blood vessels, increasing circulation to the area and promoting healing.

• Relaxes muscles: Heat therapy can soothe muscle stiffness and tension by relaxing tight muscles and improving flexibility.

I generally recommend using heat therapy for chronic conditions or muscular pain. It doesn’t have to be heat packs and hot baths though! Things like stretching, massage and general movement will produce heat as you are using muscles and a by-product of muscle contraction is heat so these can be viewed as types of heat therapy too!!

It’s important to note...............................

.........while heat and cold therapy can provide relief, it's essential to consider the following guidelines:

• Duration: Apply cold therapy for 15-20 minutes at a time, and wait at least 1 hour before reapplying. Heat therapy can be applied for 20-30 minutes.

• Protect your skin: Always place a barrier, such as a towel, between the heat or cold source and your skin to prevent burns or frostbite.

• Seek medical advice: If you have an injury or pain that persists or worsens despite home treatments, consult a healthcare professional for an accurate diagnosis and appropriate treatment plan.

Choosing the right therapy, whether heat or cold, depends on the nature of your injury or pain. Cold therapy is effective for acute injuries, reducing inflammation, swelling, and pain. Heat therapy is beneficial for chronic conditions, relaxing muscles and improving blood flow. By understanding the benefits and appropriate uses of each therapy, you can make informed decisions to aid your recovery and find relief from discomfort. Remember to listen to your body as everyone responds differently! 

You can Book Here to see us at our clinic in Histon for further advice and guidance.

If you enjoyed this read, why not check out our YouTube Channel where we have a variety of videos on topics like this!

Joint clicking is a common phenomenon that can occur in various parts of the body, such as the knees, shoulders, or fingers and is something I am asked about in clinic a lot!! While it may be harmless in most cases, have you ever wondered what causes these sounds? 

Here we will delve into the science behind joint clicking and explore the possible reasons behind those pops and cracks!!

Gas Bubble Release

One of the most common reasons for joint clicking is the release of gas bubbles from the synovial fluid that lubricates our joints. When we move a joint, changes in pressure can cause these gas bubbles to form and then rapidly collapse, creating the characteristic clicking sound. This phenomenon is known as cavitation and is similar to the sound produced when opening a carbonated beverage. I often tell clients to think of this as a joint fart!!!... completely harmless and quite common due to our everyday movements.

Muscle, Tendon or Ligament Movement

The movement of muscles, tendons or ligaments over bony structures can also lead to joint clicking. As these structures glide or snap over bones during certain movements, they can produce audible sounds. This is particularly noticeable in areas like the knee or shoulder, where tendons and ligaments pass over bony prominences.

Cartilage Irregularities

Irregularities or roughness on the surface of cartilage can cause joint clicking. When the joint moves, these irregularities can rub or catch against each other, resulting in clicking sounds. This can occur due to conditions like osteoarthritis or previous joint injuries.

Joint Instability or Misalignment

In some cases, joint clicking may be a result of joint instability or misalignment. When a joint is not properly aligned or lacks stability, the structures within the joint may move in abnormal ways, leading to clicking or popping sounds.

Important Note

While joint clicking is often harmless and does not cause pain or discomfort, it is important to pay attention to any accompanying symptoms such as pain, swelling, or restricted movement. If you experience these symptoms or have concerns about your joint health, it is recommended to consult a healthcare professional for an accurate diagnosis and appropriate treatment. You can Book Here to see us at our clinic in Histon for further advice and guidance.

If you enjoyed this read, why not check out our YouTube Channel where we have a variety of videos on topics like this!

In the realm of therapeutic treatments, various modalities aim to address musculoskeletal issues and promote overall well-being. Among these are soft tissue therapy, sports massage, and physiotherapy. While they share similarities, each approach has its unique focus and techniques. 

It’s a question I'm asked a lot ‘what’s the difference?’ 

So let's delve into the differences between soft tissue therapy, sports massage, and physiotherapy, shedding light on their distinct characteristics and benefits.

Soft Tissue Therapy: Soft tissue therapy encompasses a range of hands-on techniques targeting muscles, tendons, ligaments, and fascia. It aims to restore balance, alleviate pain, and improve quality and quantity of movements.

Here's an overview of soft tissue therapy:

Focus: Primarily targets soft tissues to address muscular imbalances, release tension, and promote healing.

Techniques: Includes various manual techniques such as deep tissue massage, myofascial release, stretching, and trigger point therapy. It may even include sports massage!!

Benefits: Offers pain relief, improved quality and quantity of movements, relaxation, and overall well-being.

Sports Massage: Sports massage is a specialised form of massage that focuses on athletes and individuals involved in sports activities. It aims to enhance athletic performance, aid in recovery, and prevent injuries. 

Here's what sets sports massage apart:

Focus: Geared towards athletes and active individuals to optimise performance, support recovery, and prevent sports-related injuries.

Techniques: Combines elements of deep tissue massage, Swedish massage, stretching, and specific techniques like cross-fiber friction.

Benefits: Enhances muscle recovery, improves flexibility and range of motion, reduces muscle soreness, and promotes relaxation.

Physiotherapy: Physiotherapy, is a healthcare profession that aims to optimise physical function, manage pain, and assist in injury rehabilitation. 

Here are the key aspects of physiotherapy:

Focus: Provides assessment, diagnosis, and treatment of a wide range of musculoskeletal, neurological, and cardiopulmonary conditions.

Techniques: Utilises a holistic approach including manual therapy, exercise prescription, electrotherapy, and education for injury management and rehabilitation.

Benefits: Restores and improves physical function, manages pain, facilitates injury rehabilitation, and promotes overall well-being.

While there are overlaps and interconnections between soft tissue therapy, sports massage, and physiotherapy, they have distinct focuses and techniques. Choosing the right modality depends on your specific needs, goals, and the expertise of the professionals providing the services. Consult with qualified practitioners in each field to determine which approach aligns best with your individual requirements. Remember, these therapeutic treatments can work in synergy to support your overall physical well-being and quality of life.

Try a Sports Massage appt with us at our clinic in Histon, Cambridge, to book head to our booking page.

Sports massage is often regarded as a specialized therapy reserved for elite athletes, but the reality is that it offers benefits for anyone who leads an active lifestyle—or even those who don't!! 

Unfortunately, several myths and misconceptions can deter people from experiencing the advantages of this therapeutic practice. At IH Soft Tissue Therapy, we’re here to set the record straight..... ....Let’s debunk five common sports massage myths and uncover the facts.

Myth 1: Sports Massage Is Only for Professional Athletes

The Truth: While sports massage is indeed popular among professional athletes, it’s far from exclusive to them. Anyone who engages in physical activity, from weekend warriors to yoga enthusiasts, can benefit from sports massage. In fact, even if you’re not particularly active, sports massage can help relieve tension from daily activities, such as sitting at a desk for long periods or carrying heavy loads, even driving long distances! At IH Soft Tissue Therapy, we cater to clients of all activity levels, helping them recover, prevent injuries, and maintain overall wellness.

Myth 2: Sports Massage Is Painful

The Truth: It’s a common misconception that sports massage has to be painful to be effective. While it’s true that sports massage can involve deeper pressure than a relaxation massage, the discomfort should be manageable and therapeutic rather than painful. At IH Soft Tissue Therapy we adjust pressure levels according to your comfort and tolerance. We always work within your pain threshold to ensure that the experience is both effective and relaxing, addressing your specific needs without causing unnecessary discomfort.

Myth 3: Sports Massage Is Only for Treating Injuries

The Truth: Sports massage is a powerful tool for injury recovery, but it’s also highly effective for preventing injuries in the first place. Regular sports massage can help maintain muscle flexibility, improve circulation, and reduce the risk of strains and sprains by addressing tightness and imbalances before they lead to injury. Additionally, sports massage enhances overall performance by keeping your muscles in optimal condition. Whether you’re looking to prevent injuries or simply want to stay at the top of your game, sports massage is a valuable addition to your routine.

Myth 4: You Need to Be Extremely Sore to Benefit from Sports Massage

The Truth: Sports massage isn’t just for those times when your muscles are screaming for relief. In fact, regular sports massage can help keep soreness at bay by promoting faster recovery and reducing muscle tension before it becomes problematic. Even if you’re feeling good, a sports massage can help maintain muscle health, flexibility, and overall well-being. At IH Soft Tissue Therapy, we recommend incorporating sports massage into your routine as a proactive approach to health, rather than waiting until discomfort sets in. Think of it like an MOT for your body!!

Myth 5: Sports Massage Is the Same as Deep Tissue Massage

The Truth: While sports massage and deep tissue massage share some similarities, they are not the same. Deep tissue massage focuses on breaking down adhesions in the deeper layers of muscle and connective tissue, often addressing chronic tension and pain. Sports massage, on the other hand, is tailored specifically to the needs of athletes and active individuals. It combines various techniques, including deep tissue, but also incorporates stretching, joint mobilization, and other methods to enhance athletic performance, prevent injuries, and aid in recovery. At IH Soft Tissue Therapy, we customize our sports massage sessions to meet the unique needs of each client, ensuring that you get the most out of your treatment.

Experience the Benefits of Sports Massage at IH Soft Tissue Therapy

Don’t let these common misconceptions prevent you from experiencing the many benefits of sports massage. At IH Soft Tissue Therapy, we are here to provide you with a tailored experience that meets your individual needs, whether you’re a seasoned athlete or someone who simply wants to feel their best.

Ready to debunk these myths for yourself? Try a Sports Massage appt with us at our clinic in Histon, Cambridge, to book head to our booking page.

When you hear the term "sports massage," you might assume it's exclusively for athletes or those involved in sports. However, Soft Tissue Therapy offers a range of benefits that extend beyond the sporting realm. Regardless of whether you participate in sports or not, this type of massage can provide significant advantages for your overall well-being. In this blog post, we will explore why you can benefit from a soft tissue massage, even if you don't engage in sports activities.

SO…. What are the benefits of Soft Tissue Therapy?

• Improved Muscle Recovery: Soft Tissue therapy techniques, such as sports massage and myofascial release, help release muscle tension, reduce muscle soreness, and enhance recovery. You don't have to be an athlete to experience muscle fatigue or tightness. Whether you have a physically demanding job or simply lead an active lifestyle, a soft tissue massage can aid in muscle recovery and promote relaxation.

• Alleviation of Chronic Pain: Soft Tissue Therapy focuses on addressing soft tissue imbalances, relieving tension, and enhancing blood circulation. If you suffer from chronic pain conditions, such as back pain, neck pain, or repetitive strain injuries, a sports massage can provide relief by targeting specific areas and releasing muscular knots or trigger points.

• Increased Flexibility and Range of Motion: Even without participating in sports, maintaining flexibility and a full range of motion is vital for daily activities and overall physical health. Soft Tissue Therapy can help improve flexibility by targeting tight muscles, and promoting better joint mobility. This can benefit individuals of all ages and lifestyles, enabling you to move more freely and reduce the risk of injuries.

• Stress and Anxiety Reduction: The soothing and calming effects of a soft tissue therapy appt extend beyond physical benefits. The release of endorphins during the massage helps reduce stress, anxiety, and promote relaxation. Whether you have a demanding job or experience everyday stressors, soft tissue therapy can be an effective tool for enhancing mental well-being and achieving a sense of calm.

• Enhanced Circulation and Lymphatic System Function: Soft Tissue Therapy techniques, such as effleurage and petrissage, stimulate blood flow and improve lymphatic system function. By enhancing circulation, a massage can facilitate the removal of metabolic waste products, reduce swelling, and promote overall detoxification. This can benefit individuals with sedentary lifestyles or those looking to improve their overall health and well-being.

So there you have it, Soft Tissue Therapy offers numerous benefits that extend far beyond the sporting world. Consider incorporating Soft Tissue Therapy into your self-care routine to experience the positive impacts on both your physical and mental well-being. 

Remember, consult with a qualified massage therapist to ensure the massage techniques are tailored to your individual needs and goals. 

To book a Soft Tissue therapy appt at our Cambridge based clinic head to our booking page.

Booking your first sports massage can be both exciting and a little nerve-wracking, especially if you’re not sure what to expect. At IH Soft Tissue Therapy, we want to ensure that your first experience is as smooth and beneficial as possible. Whether you’re an athlete looking to enhance performance or simply seeking relief from muscle tension, this guide will help you prepare for your session and make the most of your time with us.

1. What to Wear: Comfort Is Key

When preparing for your first sports massage, it’s important to wear comfortable, loose-fitting clothing. You may be asked to undress to your level of comfort—typically down to your underwear if we're working on areas like your back—but your modesty will always be respected. You’ll be draped with a sheet or towel, exposing only the area being worked on. If you prefer to remain partially dressed, wearing athletic shorts or loose-fitting workout gear is a good option. The key is to ensure that your clothing allows access to the areas that need attention.

2. Hydrate Before and After Your Massage

Hydration is crucial both before and after your sports massage. Drinking water before your session helps keep your muscles hydrated, making them more pliable and responsive to massage techniques. After your massage, it’s equally important to drink plenty of water to aid muscle recovery and can help reduce any soreness you might feel post-massage.

3. Communicate Your Needs and Concerns

One of the most important aspects of your first sports massage is communication. At IH Soft Tissue Therapy, we want to know about any specific areas of concern, such as sore spots, injuries, or tightness. Before your session begins, you will be asked you about your physical activity level, any pain or discomfort you’re experiencing, and what you hope to achieve from the massage. Don’t hesitate to speak up during the session if the pressure is too intense or if you feel discomfort—your comfort is our top priority. The more information you provide the more specific we can be with your treatment plan and help tailor treatments to meet your goal!!

4. What to Expect During Your Session

Your first sports massage will likely involve a combination of techniques tailored to your specific needs. These may include deep tissue work, myofascial release, stretching, and joint mobilization. The goal is to address muscle tension, improve flexibility, and enhance overall movement. At IH Soft Tissue Therapy, we customize each session to the individual, ensuring that the massage targets the areas that need the most attention.

It’s normal to experience some discomfort during a sports massage, particularly if there are tight or sore areas that need deep work. However, this discomfort should be manageable and never cross into pain. You might also experience some soreness in the day or two following your massage, similar to how you feel after a good workout. This is a sign that your muscles are healing and adapting.

5. Relax and Breathe

It’s natural to feel a bit tense during your first sports massage, especially if you’re unsure of what to expect. However, try to relax as much as possible. Take deep, slow breaths to help your body unwind and allow us to work more effectively. The more relaxed you are, the more beneficial the massage will be. Remember, you’re in good hands with our experienced therapists at IH Soft Tissue Therapy. 

6. After Your Massage: What to Do Next

After your session, take some time to rest and let your body absorb the benefits of the massage. Light stretching and gentle movement can help maintain the flexibility and range of motion gained during your session. Continue to hydrate throughout the day and avoid intense physical activity immediately after your massage to give your muscles time to recover.

If you have any lingering soreness, a warm bath with Epsom salts can help soothe your muscles. Most importantly, listen to your body and give it the care it needs.

Book Your First Sports Massage at IH Soft Tissue Therapy

Preparing for your first sports massage doesn’t have to be complicated. By following these simple tips, you’ll be ready to fully enjoy the benefits of your session. Whether you’re looking to enhance your athletic performance, speed up recovery, or simply relieve muscle tension, IH Soft Tissue Therapy is here to help you every step of the way.

Ready to experience the benefits of sports massage? To book a Sports Massage appt at our Histon Clinic head to our booking page.

In the midst of our busy lives, it's essential to prioritise self-care to maintain our physical and mental well-being. Stretching and self-massage are two powerful practices that can rejuvenate the body, release tension, and promote relaxation!

We will explore the benefits of stretching and self-massage and provide practical tips on how to incorporate them into your self-care routine for optimal well-being.

So what’s all the fuss about???

Here are some of the Benefits of Stretching:

• Improves flexibility and range of motion.

• Relieves muscle tension and stiffness.

• Enhances blood circulation and nutrient delivery.

• Promotes relaxation and stress reduction.

• Supports posture and body alignment.

What are some Simple Stretching Techniques that I could try I hear you ask?? 

• Neck Stretches: Gently tilt your head from side to side, forward and backward, to release tension in the neck muscles. 

• Shoulder Rolls: Roll your shoulders forward and backward in a circular motion to alleviate shoulder tension.

• Hamstring Stretches: Sit on the floor with one leg extended and gently lean forward, reaching towards your toes to stretch the back of your leg.

• Chest Opener: Stand tall, interlace your fingers behind your back, and gently squeeze your shoulder blades together while lifting your chest.

Check out some of my favourite stretching exercises on our mobility playlist here

So what about self massage???

Here are some of the Benefits of Self-Massage:

• Relieves muscle tension and knots.

• Improves blood circulation and lymphatic flow.

• Enhances relaxation and promotes a sense of well-being.

• Boosts the effectiveness of stretching exercises.

• Provides a soothing and nurturing experience.

How do I apply self massage techniques??

• Neck and Shoulder Massage: Use your fingertips to apply gentle pressure to the muscles around your neck and shoulders in circular motions.

• Hand and Arm Massage: Use your opposite hand to massage your fingers, palms, and forearms, focusing on any areas of tension.

• Foot Massage: Roll a tennis ball or a massage ball under your foot, applying pressure to different areas and massaging the sole.

• Incorporating Stretching and Self-Massage into Your Routine:

• Start with a few minutes each day and gradually increase the duration.

• Set aside dedicated time for stretching and self-massage in your self-care routine.

• Combine stretching and self-massage with deep breathing exercises or soothing music for a more relaxing experience.

• Experiment with different techniques and find what works best for your body and needs.

Checkout our playlist on YouTube for further advice on how to perform self massage here.

There you have it, stretching and self-massage are invaluable tools for nurturing your well-being and promoting relaxation. By incorporating these practices into your self-care routine, you can release tension, improve flexibility, and create moments of rejuvenation in your busy life. Prioritise your self-care and enjoy the transformative benefits that stretching and self-massage can bring to your mind and body.

Remember, listen to your body, be gentle, and make self-care a consistent part of your routine. For any further advice you can always pop in to see us for a more individualised routine. 

To book a Sports Massage appt at our Histon Clinic head to our booking page.

As race day approaches, runners know that the last few weeks of training are crucial. Whether you're gearing up for a marathon, half-marathon, or any other running event, you want to be at your peak performance. One powerful method that can help improve your flexibility, recovery, and injury prevention is Soft Tissue Therapy.

In this blog post, we’ll dive into how soft tissue therapy benefits runners, with a special focus on how it can help those preparing for an upcoming race. Here are the top tips to enhance your running performance and recovery:

1. Prevent Injuries Before Race Day

Running long distances can lead to overuse injuries, especially when you're pushing your body to its limits in the final weeks of training. Here at IH Soft Tissue Therapy we help to identify tight muscles, trigger points, and areas of tension that may cause discomfort or injury. By working with you we can reduce muscle stiffness and improve circulation, making it easier to run long distances without pain.

Key benefits for injury prevention:

Improves muscle flexibility and range of motion

Alleviates muscle knots and tightness

Enhances blood flow to muscles, reducing fatigue

2. Boost Recovery Time Between Training Sessions

As you build your mileage, muscle recovery becomes more important than ever. Overworked muscles need to recover properly, and Soft Tissue Therapy is designed to expedite the healing process. With deep tissue massage, myofascial release, and other techniques, soft tissue therapy promotes muscle relaxation, reducing soreness and improving overall recovery time.

By regularly incorporating therapy into your routine, you can ensure that you're feeling refreshed and ready for your next workout. This is especially crucial in the final weeks leading up to race day.

How soft tissue therapy accelerates recovery:

Reduces muscle soreness and tension

Improves muscle elasticity for faster recovery

Helps eliminate lactic acid build up post-run

3. Increase Range of Motion and Flexibility

Flexibility and mobility are essential for all runners, especially as you tackle challenging courses or push for personal bests. At IH Soft Tissue Therapy we can help release tight muscles and improve your joint mobility. A greater range of motion means more efficient running form, less energy expenditure, and a decreased chance of injury.

We use techniques like stretching, trigger point therapy, and deep tissue work to increase flexibility, allowing you to perform at your best when it matters most.

Benefits for flexibility and performance:

Greater stride length and improved running form

Enhanced movement efficiency, reducing the risk of overuse injuries

Better alignment of muscles and joints

4. Improve Mental Focus and Relaxation

Racing is not only a physical challenge, but also a mental one. A clear and focused mind will help you perform at your highest potential. Soft Tissue Therapy helps reduce stress and tension in both the body and mind. Regular sessions can promote deep relaxation, helping you stay calm and focused on race day.

By addressing areas of chronic tightness and discomfort, therapy allows you to mentally prepare for race day without the distraction of nagging aches or fatigue.

Mental benefits of soft tissue therapy:

Promotes relaxation and stress relief

Reduces anxiety and enhances mental clarity

Helps you feel rejuvenated and confident

5. Tailor Your Treatment Plan to Your Race Goals

As every runner’s body is different, it’s important to create a personalized therapy plan that addresses your unique needs. Whether you're training for a fast 5k or preparing for an endurance marathon, here at IH Soft Tissue Therapy we adapt techniques to suit your race goals.

We provide specific techniques for targeting problem areas, whether it’s hamstring tightness, shin splints, or a tight IT band. By tailoring your sessions to your needs, you can optimize your body for peak performance on race day.

Customize your therapy for:

Injury-specific treatments to alleviate pain or discomfort

Targeted sessions for muscle groups under the most strain

Preventive care for common runner injuries like tendinitis and stress fractures

6. Pre-Race Maintenance to Maximize Performance

In the final week before a race, it’s crucial to focus on maintenance rather than pushing for new personal bests. A session of IH Soft Tissue Therapy before your race can ensure that your body is in its best condition. The therapist will focus on relieving any residual tension, relaxing muscles, and promoting blood flow to aid your energy levels on race day.

Make sure to avoid overly intense therapy too close to the race, as your muscles need to be rested. Instead, opt for a lighter session that prepares your body without overworking it.

Benefits of pre-race maintenance:

Relieves any tightness or discomfort

Prepares muscles for the demands of race day

Enhances energy levels and reduces fatigue

Remember, the final weeks before a race are all about preparing your body and mind to give your best effort. By incorporating Soft Tissue Therapy into your training routine, you’re setting yourself up for a smoother, stronger, and more successful race day.

Whether you’re dealing with tight muscles, looking to improve flexibility, or wanting to prevent injuries, Soft Tissue Therapy is a game-changer that can elevate your running experience. Don’t wait—book your appointment today to get race-ready!

To book a Soft Tissue Therapy appt at our Histon Clinic head to our booking page.