Release The Beast Without Overtraining

Ash Thomson • January 1, 2023

We all have goals but let's not forget that overtraining is a real thing. Here's how to save yourself.

Whether you’re a professional athlete or you’re trying to lose weight and get back in shape, it’s not uncommon to overdo things at this time of year. It’s understandable too. It’s a new year and psychologically we feel like we’re getting a fresh start. Why not make 2023 your best year ever right?

Unfortunately, overtraining injuries are frustratingly common right now too. Overtraining injuries are musculoskeletal injuries that occur due to more activity or exercise than your body is used to, and may happen to anyone who increases intensity or changes type of activity.

Subtle and not so subtle signs that you’re overtraining

The thing most people misunderstand about overtraining is you don’t have to get injured necessarily to be overtraining. Overtraining can certainly lead to injury, and potentially take you out of action for a longer period, but it more commonly encompasses general fatigue and other symptoms. The four most common signs you’re overtraining are as follows:

Physiological: increased resting heart rate and/or increased blood pressure after training.
Physical: decreased appetite, upset stomach, insatiable thirst, sleep disturbances, increased frequency of illness, general feeling of increased difficulty and fatigue throughout the day, abnormal muscle soreness, pain occurs that is different than typical muscle soreness.
Behavioral: personality changes, decreased motivation, altered concentration, lowered self-esteem, decreased ability to cope with stress.
Performance: Increased heart rate during activity, significantly reduced strength or endurance, impaired movement and coordination, poor coordination .

Avoiding Overtraining Injuries

No matter what activity or sport you are doing, you need to push yourself in order to see results. But pushing yourself too hard can result in injuries that are detrimental to your fitness goals. Here are some valuable tips to avoid overtraining injuries:

Don’t increase exercise difficulty level too quickly. Exercise needs to be progressed steadily and at a gradual pace. Following a structured plan that increases your activity incrementally and safely can help you stay healthy and pain free. For example: If you’re running, then increasing difficulty might include increasing speed, running up or downhill, increasing duration, running intervals etc. If you are working out in the gym, then increasing difficulty may include increased weight, repetitions, sets, and reducing the amount of time between sets.

Don’t think it can’t happen to you

There’s a whole industry around optimising training to achieve the biggest bang for your buck. Beware though that pushing too far is ultimately going to defeat the purpose of pushing yourself in the first place. And if you think it only happens to those who are inexperienced, or maybe even athletes with an amateur team around them, then think again.

In 2008, at the top of his career, Tiger Woods, the first athlete to make a billion dollars from sport, sustained a stress fracture of his tibia (shin bone) during training for the 2008 US Open.

We can assume that Tiger Woods was a moderately professional competitor in the day and surrounded by some of the best people money could hire. And, to be fair, Tiger won that tournament in a truly spectacular fashion (tying it up with a bird on the 18th!). But the injury he sustained during training and the extra stress he put on his body during the 18 hole playoff on the Monday, forced him to cancel the rest of his 2008 season and it was years until he would win another major.

The secret to avoiding overtraining

Developing a better sense for how you feel is the single best way to avoid injury. If it feels like you’re developing signs of overtraining, then just take a break, lessen your activity, or rest. Don’t be scared of confusing this with being “slack” and try to push through it. If you don’t know your body well enough to know what’s too much then the risk of overdoing things is far greater than the risk that your training might not be optimal. Think about it.

Ease into it. Particularly if you are new to fitness or altering your exercise activities, take it slow. Don’t expect to make up for several months of inactivity with a few weeks of exercise. Aim for long-term consistency, not overnight success. People who try to do too much too soon often end up injured or frustrated and give up on their fitness goals altogether.

But most importantly, in my view, is to think very seriously about the goal you are setting for yourself. So many people who set out to get back in shape again feel that they have to set a big goal for themselves in order to be sufficiently motivated. And that’s fair enough too. We all have goals and we all need goals. But set the right ones. Set realistic, smart goals; not goals that are going to hurt you or someone else’s goals.

How about setting the goal to be training regularly by mid-year rather than completing an Ironman (entirely doable too by the way but you get my point.) For most people getting that new habit is something a lot more life changing than a finisher tshirt. It’s certainly something more sustainable and probably more in line with what you are really trying to achieve too.

How can a massage therapist help me meet my fitness goals?

If you’re struggling with an old injury, or you want help to get back into shape then a trainer is an excellent address to get that help. Even a physio. Find a body mechanics expert who can:

Check your flexibility, strength, and endurance of muscles to support your desired level of activity.
Ensure that symptoms are due to overuse or overtraining and not something more serious.
Identify training errors to ensure a safe fitness plan, no matter your previous level of activity.
Correct biomechanical problems in form with your chosen activity to avoid overuse of a susceptible body part.
Provide appropriate training plan to minimize risk of injury and help you safely meet your fitness goals.

If you have any questions on how we can help you then please don't hesitate to get in touch with us either by calling us or sending an email.

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Enhance Your Wellness with Sports Massage in Noosa

January 19, 2025

Noosa is known for its stunning beaches, active lifestyle, and outdoor adventures. Whether you're a surfer, golfer, runner, or simply enjoy staying active, your body goes through its fair share of wear and tear. That’s where sports massage in Noosa comes in. At Noosa Back Massage, we specialize in helping you recover, perform better, and feel your best, no matter your activity level. What is Sports Massage? Sports massage is a specialized form of therapy designed to improve athletic performance, prevent injuries, and accelerate recovery. Unlike relaxation massages, sports massage focuses on specific muscle groups used during physical activity. This therapy often involves techniques like: Deep tissue massage: Targets deeper layers of muscle and connective tissue to release tension and improve mobility. Trigger point therapy: Releases tight areas within muscles that can cause pain and discomfort. Stretching and mobilization: Improves flexibility and range of motion, essential for athletes and active individuals. At Noosa Back Massage, we tailor each session to meet the unique needs of our clients, whether you're preparing for a competition, recovering from an injury, or simply maintaining your body’s health. Why Choose Sports Massage in Noosa? Noosa is a hub for outdoor enthusiasts. With its world-class golf courses , surfing spots, hiking trails, and fitness culture, it's no surprise that locals and visitors alike lead active lifestyles. However, this active lifestyle can take a toll on your body, leading to muscle fatigue, stiffness, and even injuries. A sports massage offers the perfect remedy. Here’s why you should prioritize sports massage in Noosa : Optimal recovery in a serene environment: There’s no better place to recharge than in the tranquil surroundings of Noosa. Pairing the physical benefits of a sports massage with Noosa’s calming atmosphere enhances your overall wellness. Our massage service is 100% mobile offering you the benefits of massage in the comfort of your home or holiday accommodation. Support for an active lifestyle: Whether you’re hitting the golf course or catching waves, our sports massages are designed to keep you moving pain-free. Personalized care for athletes and fitness enthusiasts: At Noosa Back Massage, we understand the unique needs of each individual. Our therapists are trained to address the specific demands of your sport or activity. The Benefits of Sports Massage The benefits of sports massage extend beyond just feeling good. It can have a profound impact on your physical health and performance. Here are some key advantages: Improved circulation and oxygen flow: By promoting better blood flow, sports massage helps your muscles recover faster and reduces post-workout soreness. Faster recovery from injuries: Whether you’re dealing with a strain, sprain, or overuse injury, regular sports massage can speed up the healing process by reducing inflammation and improving tissue elasticity. Enhanced flexibility and mobility: Stiff muscles and limited range of motion can hinder your performance. Sports massage helps maintain flexibility, reducing your risk of injuries. Relief from chronic pain: For those suffering from long-term issues like lower back pain or repetitive strain injuries, sports massage offers a non-invasive way to manage pain and discomfort. Mental relaxation and stress relief: Physical recovery aside, a sports massage can also ease mental tension, helping you stay focused and stress-free. Why Golfers Love Sports Massage in Noosa One of the groups that benefit the most from sports massage in Noosa is golfers. Golf is every bit as physically demanding as other sports, and it places significant strain on the back, shoulders, and core. At Noosa Back Massage we specialize in helping golfers stay pain-free and perform at their best. Whether it’s addressing lower back stiffness, improving shoulder mobility, or reducing muscle fatigue after a long day on the course, we’re here to help. Our Approach at Noosa Back Massage At Noosa Back Massage, we take pride in offering personalized, results-driven treatments for every client. Our approach combines deep knowledge of sports massage techniques with a focus on your individual needs. How to Book Your Sports Massage in Noosa Ready to experience the benefits of sports massage? Booking a session at Noosa Back Massage is simple. Whether you’re a local or just visiting, we’re here to help you feel your best and stay active. Contact us today to schedule your appointment and discover how sports massage can transform your performance and recovery. At Noosa Back Massage , we’re passionate about helping you achieve your wellness goals. Whether you’re recovering from an injury, preparing for a big event, or simply maintaining your body’s health, our sports massages are designed to meet your needs. Let’s keep Noosa active and pain-free—one massage at a time.

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How sports massage helps your golf game

By Ash Thomson • November 20, 2024

Golf, a game of precision and strategy, demands more than just skill and mental toughness. An often-underestimated aspect of achieving peak performance on the course is the physical conditioning of the body, particularly in terms of flexibility and rotation. Moreover, the importance of regular sports massage in maintaining and enhancing these physical attributes cannot be overstated. Why Flexibility and Rotation Matter in Golf 1. Enhanced Swing Motion and Distance : The essence of a powerful golf swing lies in the golfer's ability to create a wide range of motion. Flexibility, especially in the shoulders, back, and hips, allows for a larger arc of the swing, translating to increased power and, consequently, greater drive distance. Without adequate flexibility, the swing is restricted, and the potential for leveraging power from the core and lower body diminishes. 2. Improved Accuracy and Control : Golf requires precise control over the ball's direction. Flexibility and proper rotation contribute to better alignment and swing path, significantly improving shot accuracy. A flexible body can maintain posture and balance throughout the swing, ensuring that the clubface is correctly positioned at impact. 3. Injury Prevention : The repetitive nature of golf swings can strain muscles and joints, leading to overuse injuries. Flexibility and rotation capacity can reduce the risk by distributing the forces more evenly across the body and preventing excessive strain on any single part. This is crucial for longevity in the sport, allowing golfers to play more frequently and with less discomfort. 4. Recovery and Muscle Soreness : Regular play or practice can lead to muscle tightness and soreness, which, if left unaddressed, can hamper performance and increase injury risk. Flexibility helps in quicker recovery by ensuring that muscles and joints move through their full range of motion efficiently. The Role of Sports Massage in Golf Regular sports massage therapy plays a pivotal role in enhancing flexibility, promoting recovery, and preventing injuries among golfers. Here’s how: 1. Improves Flexibility : Sports massage techniques are designed to stretch the muscle fibers, increase blood flow, and promote flexibility. This is particularly beneficial for golfers, as it helps in achieving a fuller range of motion, essential for an effective swing. 2. Enhances Muscle Recovery : Massage therapy aids in flushing out toxins and reducing muscle tension, facilitating quicker recovery after a round or practice session. This means golfers can return to the course sooner, with muscles that are less sore and more prepared for the demands of the game. 3. Injury Prevention : Regular sports massage can identify and address areas of tightness or potential injury risk. By maintaining muscle health and flexibility, the likelihood of strains, sprains, and other common golf injuries decreases significantly. 4. Mental Focus : Beyond the physical benefits, sports massage can also have a calming effect on the mind. A relaxed body contributes to a focused and clear mental state, crucial for making strategic decisions on the course and executing shots with precision. Flexibility and rotation are not just supplementary aspects of golf training; they are foundational to achieving and maintaining peak performance. Coupled with regular sports massage, golfers can ensure their bodies are primed for the physical demands of the sport, reducing the risk of injury and enhancing their overall game. Whether you're a weekend warrior or a competitive golfer, incorporating flexibility exercises and sports massage into your routine can lead to significant improvements on the course.

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Sweat Equity. How To Feel Great.

By Ash Thomson • April 28, 2024

Are you lacing up your running shoes after a long break? Good for you! Running offers a multitude of benefits for both your physical and mental well-being, and offers probably the biggest bang for your buck in terms of fitness and health, and accessibility. But did you know that pairing your running routine with regular sports massage can enhance your overall health and leave you feeling better than ever before. The Health Benefits of Running Running isn't just about burning calories or building stamina; it's a holistic exercise that can positively impact every aspect of your health. Here are some key benefits: 1. Improved Cardiovascular Health: Running strengthens your heart, lowers blood pressure, and improves circulation, reducing the risk of cardiovascular diseases. 2. Weight Management: Running burns calories effectively, helping you shed excess weight and maintain a healthy body composition. 3. Enhanced Mental Health: Regular running releases endorphins, the body's natural mood elevators, reducing stress, anxiety, and symptoms of depression. 4. Increased Bone Density: The impact of running stimulates bone growth, reducing the risk of osteoporosis and improving bone strength. 5. Boosted Immune System: Moderate running can enhance immune function, reducing the likelihood of illness and promoting overall well-being. Starting Easy: Tips for Beginners If you're new to running, it's essential to start slowly and gradually increase your intensity to prevent injury and build endurance. Here's how you can ease into a running routine: 1. Begin with Walking: Start by incorporating brisk walking into your daily routine. Aim for at least 30 minutes of walking most days of the week to build a base level of fitness. 2. Incorporate Intervals: Alternate between walking and jogging intervals to gradually increase your cardiovascular fitness . Start with short jogging intervals and gradually extend the duration as you become more comfortable. 3. Listen to Your Body: Pay attention to how your body feels during and after each run. If you experience pain or discomfort, take a break and allow your body to recover before resuming your training. 4. Stay Consistent: Consistency is key to progress. Aim to run or walk-jog regularly, gradually increasing your distance and intensity over time. Enhancing Recovery with Massage Therapy To complement your running routine and maximize your results, consider incorporating regular massage therapy sessions into your wellness regimen. Massage offers a range of benefits for runners, including: 1. Faster Recovery: Massage helps to alleviate muscle soreness, reduce inflammation, and promote faster recovery after intense workouts. 2. Injury Prevention: By addressing tight muscles and imbalances, massage therapy can help prevent common running injuries such as shin splints, IT band syndrome, and plantar fasciitis. 3. Improved Flexibility: Massage techniques like stretching and deep tissue work can improve flexibility and range of motion, enhancing your running performance and reducing the risk of injury. 4. Stress Reduction: Just like running, massage therapy promotes relaxation and reduces stress, helping you achieve a greater sense of well-being. We want to help you! Embarking on a new fitness program is a powerful step towards better health and vitality. By starting slowly, listening to your body, and incorporating massage therapy into your routine, you can enhance your running experience and reap the numerous benefits for your body and mind. At Noosa Back Massage we've experienced the ups and downs from elite professional fitness to extended breaks for all kinds of reasons - injuries, family breaks, business breaks. We can relate to wherever you are right now and would love to help. Check out our other blog posts or get in touch today!