3 Ways to Alleviate & Prevent Muscle Cramps

March 15, 2024 by marriedtomassage Leave a Comment

3 Muscle Cramp Tips for Fitness Enthusiasts & Runners

Muscle cramps can strike when you least expect them, turning a powerful workout or promising race into a painful experience. These involuntary contractions can sideline even the most seasoned fitness enthusiasts and marathon runners. To keep your muscles functioning optimally, here are three key ways to help prevent and address muscle cramps:

1. Stay Hydrated Before, During, and After Exercise

Staying adequately hydrated is essential for muscle health, especially during long workouts or runs. Dehydration can be a major contributor to muscle cramps as it affects the balance of minerals in the body. Muscle Cramp Relief

Here’s how you can maintain hydration:

Pre-Workout: Begin hydrating several hours before exercising. The aim is to start your activity well-hydrated without feeling waterlogged.
During Exercise: Drink regularly during your workout. If you are engaging in prolonged exercise exceeding an hour, consider sports drinks that contain electrolytes to replenish what’s lost in sweat.
Post-Workout: Rehydrate with water or an electrolyte solution after your exercise session to restore any fluid deficits.

2. Balance Your Electrolytes

Electrolytes like sodium, potassium, magnesium, and calcium play a critical role in muscle function and hydration. An imbalance can lead to cramping. Here are some tips to maintain a healthy electrolyte balance:
Electrolyte-Rich Foods: Include bananas, avocados, yogurt, nuts, and leafy greens in your diet for a natural electrolyte boost.
Supplementation: If you’re prone to heavy sweating, consider electrolyte supplements, especially during long races or high-intensity training.
Mindful Snacking: A salty snack post-exercise can help replace sodium lost through sweat, especially for ‘salty sweaters.’

3. Integrate Massage and Stretching into Your Routine

Proper stretching before and after exercise can help reduce the risk of muscle cramps. A massage can relieve tight muscles and improve circulation. Here’s how to apply both strategies effectively:

Dynamic Stretching Pre-Workout: Engage in dynamic stretches before exercising to prep your muscles.
Static Stretching
Post-Workout: Perform static stretches after your workout when your muscles are warm to increase flexibility and decrease cramping risk.
Regular Massage: Use foam rollers or seek professional massages to work out knots and tight spots, increasing circulation and decreasing the occurrence of cramps. Book your Massage Here by Clicking On RESERVE NOW.

By integrating these methods into your fitness routine, you’ll be better equipped to fend off muscle cramps and stay on track toward your competitive goals or fitness milestones. Always listen to your body and consult with a healthcare provider if cramps persist or worsen, as they can occasionally signal underlying issues. Keep pushing yourself and stay hydrated to achieve your best performance!

Some additional tips to prevent muscle cramps include:

Gradually increasing your activity level and not pushing yourself too hard, too fast.
Wearing appropriate footwear that supports your feet and legs during exercise.
Using proper form and technique while exercising to avoid overworking specific muscles.
Incorporating rest days into your training schedule to give your body time to recover.
Using heat or ice therapy on sore muscles to help reduce inflammation.
Remember to always listen to your body and make adjustments accordingly.
Taking magnesium supplements or consuming foods high in magnesium, such as whole grains, leafy greens, and nuts.

REFERENCES :
https://www.womensrunning.com/health/injuries/nutrition-hydration-preventing-muscle-cramps/
https://www.runnersworld.com/uk/training/a776440/how-to-prevent-muscle-cramp-during-a-race/
https://runnersconnect.net/muscle-cramps-running/
https://www.shape.com/fitness/tips/workouts-that-prevent-muscle-cramps
https://www.verywellfit.com/preventing-muscle-cramps-during-exercise-3120421
https://health.clevelandclinic.org/massage-for-runners-types-of-touch-every-runner-needs/
https://time-to-run.us/training/injuries/cause-of-muscle-cramps.htm
https://www.acefitness.org/education-and-resources/professional/expert-articles/5524/preventing-treating-exercise-associated-muscle-cramps/
https://www.sportsinjuryclinic.net/sport-injuries/cramp-treatment/prevent-leg-cramps

Not intended to be a comprehensive list, these references provide additional information and tips on preventing muscle cramps. It’s always important to do your own research and consult with a healthcare professional for personalized advice and guidance.

Benefits of CBD in Massage Therapy

January 3, 2024 by marriedtomassage

4 Benefits of CBD used in Massage Therapy

There are many benefits to adding CBD to massage therapy, and it’s becoming increasingly popular among massage therapists and clients alike. CBD, or cannabidiol, is a compound found in the cannabis plant that has been shown to have numerous health benefits. When used in massage therapy, CBD can help promote relaxation and reduce pain and inflammation.

Reduce Pain

One of the main benefits of using CBD in massage therapy is its ability to reduce pain. Chronic pain affects millions of people worldwide, and many rely on prescription drugs to manage their symptoms. However, these drugs can be highly addictive and come with a host of negative side effects. CBD, on the other hand, has been found to be a natural and effective alternative for managing pain. It works by targeting the endocannabinoid system, which is responsible for regulating pain and inflammation in the body.

Anti-Inflammatory

In addition to its pain-relieving properties, CBD also has anti-inflammatory effects. Inflammation is a natural response by the body to injury or infection, but chronic inflammation can lead to various health issues such as arthritis, heart disease, and autoimmune disorders. By reducing inflammation in the body, CBD can help alleviate symptoms and improve overall health.

Promotes Relaxation

Another benefit of incorporating CBD into massage therapy is its ability to promote relaxation. One of the main reasons people seek massage therapy is to reduce stress and promote relaxation. Research has shown that CBD can have a calming effect on the mind and body, making it an excellent addition to any massage routine. It works by interacting with neurotransmitters and receptors in the brain, promoting a sense of calmness and well-being.

Improves Skin Health

In addition to these benefits, CBD can also help improve the skin’s health when used in massage therapy. It has been found to have antioxidant properties, which can help protect the skin from free radicals and promote anti-aging effects. Additionally, CBD can regulate oil production in the skin, making it a useful tool for those with oily or acne-prone skin.

Overall, the addition of CBD to massage therapy offers numerous benefits for both the therapist and client. Whether it’s reducing pain and inflammation or promoting relaxation and improved skin health, CBD can enhance the overall massage experience. As more research is conducted on its potential therapeutic effects, we can expect to see an increase in the use of CBD in massage therapy. So why not give it a try and experience the benefits for yourself? Your mind, body, and skin will thank you. So don’t hesitate to incorporate CBD into your next massage session and reap the many benefits it has to offer. Massage therapy just got even better with the addition of CBD!

CBD: Is it for everyone?

As we continue to learn more about the potential benefits of CBD in massage therapy, it’s important to note that CBD is not a cure-all. It should be used as a complementary therapy to traditional treatments and should always be discussed with a healthcare professional before use. Additionally, it’s crucial to ensure that the CBD used in massage therapy comes from a reputable source and is third-party tested for purity and potency.

Furthermore, CBD may not be suitable for everyone, especially those who are pregnant or breastfeeding. It’s always best to err on the side of caution and consult with a medical professional before incorporating CBD into your massage routine.

In conclusion, the benefits of CBD in massage therapy are numerous and continue to be studied. From reducing pain and inflammation to promoting relaxation and improving skin health, CBD offers a natural and effective addition to traditional massage techniques. So why not give it a try and experience the potential benefits for yourself? Your body will thank you.

For just a $10 add on fee, you can add to your massage service!

References/Additional Resources:

“Cannabidiol (CBD) – What We Know and What We Don’t” by Harvard Health Publishing
“The Role of the Endocannabinoid System in Pain and Its Modulation by Cannabinoids” by Frontiers in Pharmacology
“Cannabidiol as a Potential Treatment for Anxiety Disorders” by Neuropsychopharmacology
“Cannabis and Cannabinoids (PDQ) – Patient Version” by the National Cancer Institute
“The Potential of Cannabinoids in Dermatology” by The Journal of Clinical and Aesthetic Dermatology. Depression is a common mental health condition that affects millions of people worldwide. It can cause feelings of sadness, hopelessness, and lack of interest in activities that were once enjoyable. While there are various treatment options available for depression, including therapy and medication, some individuals may turn to alternative methods such as CBD.

New Year New Massage Therapist!

January 3, 2024 by marriedtomassage

Welcome Gergana Semerdjieva Sapp, CMT

Gergana will be available mornings (Monday through Friday) and is ready to take on new clients! Booking is available online now! Please note: if you have purchased a gift certificate, it must be redeemed by Katrina. Choose from any of these four services to book with Gergana:

Mana Massage, Malama Massage, Heat of Pele or Spirit of Aloha

CLICK HERE TO BOOK

Here is a note from Gergana:

Aloha Everyone,

My name is Gergana Semerdjieva Sapp. I am originally from the beautiful country of Bulgaria, hence the unique name, but moved to Hawaii at the age of 9. There I was introduced to the spirit of ALOHA! The spirit of love and acceptance of all! The island has a true way of healing the soul. Every time I go back I feel rejuvenated and renewed. That is the feeling I aim to bring to ALL with my practice of massage.

In 2018 I graduated from Pacific College of Oriental Medicine San Diego and planned on starting my own practice, however I found out I was expecting. For the past 4 and a half years I have been a stay at home mommy of 2 littles, and now I am ready to return to the workforce. With over 20 years of customer service experience and 2 years of massage experience I look forward to spreading ALOHA with every encounter.

3 Ways Your Workplace Can Benefit from Chair Massage

March 4, 2022 by marriedtomassage

Happy Employee Appreciation Day!

March 4th is Employee Appreciation Day, a day set aside to show your employees how much you appreciate them. Many businesses give their employees a gift or take them out to dinner, but there are other ways to show employee appreciation that can be just as effective. One way is to provide employee chair massages. In this blog post, we will discuss the benefits of employee chair massages and how you can show your employees that you appreciate them on Employee Appreciation Day!

Three Ways Your Workplace Can Benefit from Chair Massage

Did you know that employee chair massages can improve work quality? Chair massages are a great way to reduce stress, and when employees are less stressed, they tend to be more productive. In fact, one study found that employee productivity increased by 12% after a 20-minute chair massage. Additionally, employee chair massages have been shown to improve focus and creativity.

Another benefit of employee seated massages is that they can help prevent burnout. When employees feel overworked or overwhelmed, they may start to experience physical and emotional symptoms of burnout. Massage therapy has been shown to help relieve some of these symptoms.

Finally, employee chair massages are a great way to show your employees that you appreciate them. Contact Married to Massage via email at MarriedToMassage@gmail.com to reserve your special, workplace massage experience. Your employees will thank you! At least a months advanced notice is required.

You can secure a chair massage event directly online! For as little as $250 (prices subject to change), your employees can experience stress relief from an experienced massage therapist at your office! Click Here to book your office party today but it is suggested to plan to book a month in advance. The sooner the better. The seated massage service is booked by the hour. You can decide how to divide up the time with employees. For example: some employers as the each client receives 10 mintes and others 30.

7 Tips to Simplify Your Life

March 3, 2022 by marriedtomassage

Simplify Your Life and Reduce Stress

In today’s world, it seems like we are constantly inundated with information. Our phones beep and buzz with notifications, our email inboxes are overflowing, and there always seems to be someone wanting our attention. It can be hard to find time for ourselves in the midst of all this noise. That’s why March 3rd has been designated as Simplify Your Life Day – a day to take a step back and evaluate the things in our lives that are causing us stress.

Here at Married to Massage, we believe that simplifying your life is important, and we want to help you do it! In this blog post, we will discuss some tips on how to simplify your life.

7 Tips to Simplify Your Life:

Evaluate your commitments and eliminate the ones that are not necessary.
Create a schedule and stick to it.
Say no to things that you don’t have time for or don’t want to do.
Delegate tasks whenever possible.
Simplify your living space.
Reduce the amount of noise in your life.
Practice mindfulness.

Each of these tips will help you reduce stress and live a more peaceful life. By following these tips, you can simplify your life without feeling overwhelmed! We hope you find this blog post helpful, and we wish you a happy Simplify Your Life Day!