Massage & Exercise

So your trainer or coach has suggested that you get a Remedial or Sports Massage .. It sounds like a great way to chill out and relax, but if you’re like most people you won’t realize what an enormous difference great quality massage can make to your health, performance and general function. Massage could be the difference between keeping you training, loving life and kicking goals, or developing aches, pains, niggles and injuries that limit your exercise options. This will ultimately prevent you from making the most of this opportunity called living!

But .. how do you know that massage is going to help? That you’ll get value for money, and will the therapist that you see meet your needs?

Firstly, ask yourself whether any of these situations apply to you:

  • Are you keen to improve your training results?
  • How about gaining improved mobility, balance, better sleep, and faster recovery from training?
  • Are you interested in accelerating how quickly & efficiently your body detoxifies, and churns through unwanted body fat?
  • How about avoiding niggling injuries, aches and pains that frustrate and debilitate you?

If you answered “yes” to any of these then we can help. At No More Niggles, we specialise in providing exceptional Remedial & Sports Massage services, and can absolutely help you with your health, exercise and performance goals.

How does Remedial Massage help?

There are a number of ways in which quality Remedial Massage will help improve the function of the body. Some of these include:

  • improving nervous system function to help your muscles relax when at rest & contract with greater efficiency when training
  • deactivating nasty trigger points that can cause pain and dysfunction like reduced strength & coordination.
  • physically breaking down sticky scar tissue and connective tissue adhesions that have stiffened you up and are impeding your mobility & recovery from training
  • improving blood and lymphatic circulation to get more fuel to your working muscles, improve immunity & enhance detoxification .. and much much more ..

All of this works to reduce pain, stiffness and fatigue, and help you improve strength, balance, coordination, recovery, & work capacity .. Ensuring that you operate and train with greater efficiency and ease. It also helps you relax and sleep better, which in turn further improves your body’s ability to recover & function well.

Just like getting your car serviced regularly to keep it running well, remedial massage does the same for your body. It’s best used as a maintenance strategy to keep your body in good shape & to pick up on potential issues before they become big problems.

You many be wondering how often should I get a massage? Unlike a car, the answer is well before the 10,000km mark!! Seriously, frequency of treatment is totally dependent on you, your current health profile, nutrition, stress levels, what your daily activities involve and how your body responds to treatment. Your therapist should give advice on this during each consult.

Isn’t it just for elite athletes?

It is true that many elite athletes use our services to help with their performance & accelerate recovery from training, competition and injury. Having said this, when it comes to remedial & sports massage, the same principles & benefits apply to everybody, especially if you’re active and want to maintain your body in the best shape possible. In every case, we adjust the treatment intervention to tailor specifically for the client and their goals, whether we’re dealing with elite athletes, or everyday active people.

Why Choose Us .. What sets us apart?

To be honest, it’s not so much about us, the athletes that we treat, or how highly qualified and experienced we are .. it’s more about what we can do for you.

The 5 major things that we can do for you that will really help you, and sets us apart from other massage therapists are:

  1. We will assess your posture & movement to understand where your weaknesses lie, so that we understand more specifically what areas to target to get you moving better and feeling great… fast!!
  2. We will deliver an exceptional standard of hands-on treatment every time you come to us.
  3. We will educate and advise you on what needs changing to improve how your body is functioning. If you have ingrained movement patterns or postural habits that are driving symptoms like pain and tightness, we will make you aware of them and help you with making adjustments.
  4. We will give you some simple take-home exercises to accelerate how quickly you get on top of any symptoms like pain or tightness.
  5. We will communicate regularly with your Trainer (and physio, osteo etc if needed) to ensure that there is a planned, team approach to keeping you training and kicking your health and performance goals.

Now that you have a better understanding of what an effective health & performance strategy quality remedial and sports massage is, we hope to see you sometime soon at No More Niggles!

Vagus Nerve Stimulation at No More Niggles

Vagus Nerve Stimulation

Do you suffer with ongoing gut issues, chronic pain, depression, anxiety or poor sleep? Perhaps you’re an athlete looking to speed up your recovery from training or injury? Vagus Nerve Stim can help with these and more …

Vagus what??? Vagus Nerve Stimulation (VNS) is a new evidence-based, pain-free intervention designed to naturally improve your brain & body function. It involves using TENS to stimulate specific points on your ears that are innervated by your 10th Cranial Nerve, called your Vagus Nerve.

Why focus on the Vagus Nerve? Great question … healthy Vagus Nerve function is key to maintaining optimal health and wellbeing. Stimulating it enhances the “chilled out”, “rest and digest” parasympathetic side of your automatic (autonomic) nervous system. It has a direct effect on our heart, lungs, gut, oesophagus and voicebox, and also has a positive impact on our brain health (think boost in happy hormones and improved connection between brain cells!!).

Let’s talk benefits & suitability …

Research to date shows that VNS can help us deal with and overcome so many issues that it almost sounds too good to be true!

In general terms, if your Vagus Nerve is working well your cells will have a greater capacity to produce energy and so will repair faster. You’ll be more resilient and more capable of dealing with mental and physical stress, you’ll be able to switch on and off efficiently when needed, and your whole system will just work better!! Sound good??

On the other hand, if you’re highly stressed, constantly struggling with aches, pains and niggles, tired all the time, not recovering well from training, or even just struggling to switch off, VNS would be a great option for you.

Some of the benefits of VNS:

  • Global pain relief, anti-inflammatory effect and immune system boost.
  • Accelerated recovery and tissue healing (think muscle tears & training-induced soreness .. perfect for athletes!!)

Specific conditions that VNS can help with:

  • depression, anxiety, stress management & PTSD
  • headaches/migraines
  • poor memory and brain fog
  • gut & skin issues like SIBO, Leaky Gut Syndrome or Eczema
  • reflux / heartburn
  • autoimmune issues
  • arrhythmias
  • asthma and other COPD
  • tinnitus
  • recovery from head injury
  • poor sleep

Depending on what part of the Vagus Nerve and therefore which condition/result is being targeted, the TENS protocol is adjusted accordingly. As an added bonus, at No More Niggles, we can combine it with other Remedial Massage / Myotherapy techniques to give your body an even greater boost.

Interested and want to enquire or make a booking?

Each VNS session will generally take just over 30mins, and the protocol used will be specifically tailored for you.

Bookings can be made online via www.nomoreniggles.com.au/bookings.

If it’s your first consult at NMN book an initial consultation. If you’re rebooking specifically for VNS then book a 45min follow-up appt, and if you want to combine it with your Standard 1h consult then book a VNS plus std appt.

Got Questions??

We are more than happy to answer your questions. Please get in touch.

Kinesiotaping at No More Niggles

Taping for pain relief and performance… How can it help you?

As remedial massage therapists, you may not realise that in addition to using hands-on techniques, we are trained in the application of tape to enhance treatment outcomes and facilitate healing and improved performance.

There are a lot of different types of tape on the market these days, ranging from kinesiology (or dynamic) tape, rigid tape, fixomull, overwrap to name a few …

The two main types of tape used in the massage industry are kinesiology tape (this is the brightly coloured stuff that you often see athletes wrapped in!), and rigid tape. Each serve their own specific purpose for assisting with pain reduction, recovery enhancement and improved function & performance.

Kinesiology Tape (also known as Dynamic Tape; Kinesiotape; K-Tape; Rocktape)

As remedial massage therapists we tend to gain the most benefits with our clients from kinesiology tape because it can aid in pain management, rehabilitation, circulation, oedema/swelling reduction, postural correction, recovery and muscle endurance.

Also commonly called dynamic tape, kinesiology tape is a stretchy tape which is very pliable so this allows us to place the tape exactly where it needs to be, for example curving the tape around a knee or around the shoulder without the tape crinkling or peeling back off the skin. This allows us to change the amount we stretch the tape to create a lifting effect on the skin.

This lifting effect provides the brain with a sensory signal and as a result can dramatically change the information coming from a body part to the brain, and then the brain to the affected area.  This can be helpful for reducing pain & improving body awareness. In the same way we will rub our elbow if we knock it the tape provides a soothing sensory signal to help calm the nervous system. It’s almost like giving the area a warm hug!

Kinesiotaping aids recovery via promoting better circulation and superficial fluid/lymphatic movement.

The fluid movement is helpful because the body engages a natural inflammatory process to be able to heal. This inflammatory process brings in new cells to initiate the healing process and take away the damaged cells. Accelerating this process using K-tape speeds up the recovery process from exercise and injury.

Kinesiotaping a body part improves awareness of where the body is in space, and so can be used as a tool to improve postural awareness, for example – learning how to hold your shoulders back in good postural position to reduce back, shoulder and/or neck pain.

The improved body awareness (and coordination) from kinesiology tape also helps enhance muscle endurance and reduce fatigue. This is particularly important when it comes to physically demanding tasks, either on the sporting field or at work.

Rigid Tape (also know as Physio Tape or P-tape)

Rigid tape (usually brown, sometimes white in colour) is typically used to support a joint or restrict a potentially damaging movement. It is predominantly used as a short-term intervention to help with an acute injury, or when returning to sport for joint stability while the strengthening process is still ongoing.

The aim is always to try and get our clients strong enough that they do not need to depend on rigid tape to support their joints.

Rigid tape lives up to its name because it does not have any stretch or flexibility. This is why it provides such effective joint support.

When this tape is applied it is placed on the skin with no tension as the different layers and weaving of the rigid tape provide it’s strength. If tension was to be placed on this tape around a joint, it has the potential to cut off the circulation and irritate or cut the skin.

We always use rigid tape in conjunction with a strengthening, stretching and massage routine because we do not want our clients to become dependent on the tape. If this happens the joints may become very lax and can give way even during times of general movement.

As the joint becomes stronger and range of motion is regained we start to decline the amount of rigid tape used to support that joint.

So to wrap things up!

At the end of the day, each type of tape has their appropriate place and time, and will always need to be used with other recovery and strengthening techniques to gain the best results from them.

It is worth noting that regardless of which type of tape is being applied, there is always some trial and error involved to figure out what works best for each client, and tape can only work at it’s best in conjunction with other appropriate therapeutic treatments eg. Massage, dry needling, mobility etc.

If taping seems like it may be an effective strategy to help you reach your health and performance goals, your therapist will be able to advise you on the type and brand of tape that should work best, and will work with you to demonstrate how to best apply the tape.

Dry Needling at No More Niggles

What is Dry Needling?

MYOFASCIAL DRY NEEDLING (MDN)

MDN for Back & Shoulder Pain at NMN

Myofascial Dry Needling (MDN) is a relatively new advanced technique used to treat painful & debilitating musculoskeletal and neuromuscular dysfunction. It involves the insertion of fine filament needles (as are used with traditional acupuncture) into tight, tender or painful areas of soft tissue to restore better function.

It is an extremely effective adjunct to hands-on massage techniques, and as such is readily used at No More Niggles to enhance the results of treatment. Please be aware that not all therapists are currently trained in this modality, so if you are seeking MDN you will need to discuss this when booking to avoid disappointment*.

If your therapist feels it is appropriate to apply dry needling they will explain the pros and cons and any risks associated with it. At NMN, it is generally used during your massage treatment as an additional technique, however can be used as a standalone intervention if you prefer.

*If you require MDN, you will currently need to make a booking with Principal Therapist Thea Dillon.

Thea massaging Melanie Wright at Pan Pacs 2014

What is Sports Massage?

If you’re an athlete looking for accelerated recovery from competition or training, or improved capacity to get through your training sessions, sports specific massage at NMN is what you’re looking for. The Therapists at NMN have significant experience working with athletes of all ages and abilities, and so are uniquely positioned to assist you. Many of our clients are elite or age-group athletes, and rely on us to keep them training and racing at their best. Sport Specific Massage will incorporate Remedial Massage Techniques, but ensure that the application is suited to your sport and your body, and is ideally synced with your training program and phase of training.

As part of our Sport-Specific Services, we will happily communicate with your coach/es and other key people involved in executing your training plan, such as Strength and Conditioning Coach, Sport Psychologist or Physiotherapist to ensure we are working together to help you achieve your goals.

Myotherapy

What is Myotherapy?

It’s So Much More than just Muscle Therapy!!

What is Myotherapy?

It’s a holistic form of physical therapy that considers not only muscle, as the name suggests, but joint, nerve, connective tissue, organs and the body as a whole structure. This comprehensive therapy considers the root cause of pain and dysfunction and treats on an individual basis, rather than focussing solely on the symptomatic area.

Myotherapy uses evidence-based techniques to achieve the best outcomes for each individual. These can include:

  • dry needling (with or without electrotherapy)
  • joint and spinal mobilisations
  • soft tissue (massage) techniques
  • stretching techniques
  • functional neurological techniques
  • vagus nerve stimulation
  • movement-based therapy
  • education
What conditions can be treated?

There are so many conditions that Myotherapy can help overcome, including:

  • Headaches/migraines
  • Sciatica, Carpel tunnel, pins & needles, and other neurological dysfunctions
  • Back & neck pain
  • Jaw pain / TMJ syndrome
  • Joint pain (eg – shoulder, hip, knee, ankle)
  • Tennis elbow
  • Sports &/or work-related injuries
  • Gut imbalances like IBS, SIBO, and food sensitivities

It sounds very similar to Remedial Massage … How do I decide which Therapy is for me??

Myotherapy is a more advanced qualification than the Remedial Massage Diploma. There is lots of cross-over between Remedial Massage & Myo, especially if you’re seeing a Remedial Massage Therapist with lots of experience. Essentially if you have a complex, chronic condition, or acute pathology, Myotherapy is an ideal choice for you.

If you would like to know more about Myotherapy and how it can help you, please contact our Myotherapist Katie Sanders on 0458 376 573, or email – katie.sanders294@gmail.com.

What is Remedial Massage?

If you have pain, stiffness or are suffering from injury, this is for you! Remedial Massage (also called Soft Tissue Therapy) involves the use of specific assessments, relevant hands-on treatment techniques and in many cases, home-exercise prescription to relieve pain and restore better function.

Our therapists may also use advanced techniques such as myofascial dry needling (using acupuncture needles), myofascial cupping,  fascial abrasion, myofascial release, trigger point therapy or assisted stretching/mobility techniques to effectively get on top of your aches, pain and niggles. Remedial Massage at No More Niggles is effective for managing and overcoming many neuromuscular and musculoskeletal issues.

no more niggles remedial massage

Not all Remedial Massage and Myotherapy is the same .. Why Choose No More Niggles?

Our team of exceptional remedial massage and myotherapists specialise in helping the active Gold Coast population get on top of aches, pains, injuries and niggles. It’s true, we do work with some of Australia’s best athletes both at home and abroad, but we also love using our knowledge and skills to help people from all walks of life achieve their health and wellness goals. We are passionate about helping our clients achieve their goals, and we strive to be exceptional at what we do. Here are a few key ways in which you, our clients, can benefit ……….

6 reasons to choose No More Niggles

  1. We are experienced, highly qualified Therapists with a passion for delivering personalized, exceptional Myotherapy, Sports & Remedial Massage. Our Team regularly engages in professional development sessions to learn new skills and stay in the loop on the latest, effective soft tissue and health and well-being strategies to keep your body in balance.
  1. You receive the benefit of our experience treating elite athletes. Every time our team members have an opportunity to work with an elite sporting team or organization we learn something. It could be a new technique, a new assessment or a new rehab exercise. The beauty of this is many of these newly learned skills can be applied to the wider community. This means that we then have the opportunity to apply this knowledge to our everyday clientele – that’s you!! It also ensures that we are using advanced techniques and gives you the confidence that we know what works.
  1. We are big on communication, and will work with your doctor, physio, exercise physiologist and other health professionals in “your team” to address your individual needs & help you achieve the best possible outcome/s. Maintaining effective communication between “your team” of key people is super important in achieving your health and wellness goals. At NMN we will follow up with phone calls, emails, face-to-face meetings, and even come along to your gym/physio session if needed, so that our efforts are all aligned and united.
  1. We assess, plan, treat and reassess. Assessment and planning is paramount if you want to achieve a result. If your therapist does not assess you before, during, and after treatment, then how on earth are they (and you!) going to know where and how to treat you? Treatment planning is also essential and is a natural follow on from assessment. This gives logical structure to your treatment session, plus provides guidance for when to return for a review, and self-maintenance routines (ie- home exercises and other home strategies). Assessment may involve anything from basic movement tests, checking out your posture or more specific orthopaedic/neurodynamic tests .. it depends on what your issues are and what you’re hoping to achieve from your NMN Treatment session/s.
  1. We practice what we preach! All Team NMN Therapists actively participate in sport and exercise, and receive regular massage/myotherapy. This means we have first-hand knowledge of what it feels like to exercise regularly, to physically push our bodies, and how a technique feels (yep folks this does include dry needling!). If we are unfamiliar with a certain type of exercise or movement pattern then our team can often be seen researching and even participating in said “new” activity!! .. and yes .. this means we definitely need post-exercise treatment to restore balance to the body!
  1. We are passionate about educating our clients and encouraging them to become self-reliant. Each individual is ultimately responsible for making their own health, well-being and performance-related choices in life, and hands-on treatment is only one piece of the puzzle. During your consultations at NMN, your therapist will give you insight into what is going on with you, plus advice and guidance on self-care and home exercises that will help you take control of your own health and well-being.

 

Regardless of your age, fitness or ability level, we can help you recover fast from training, racing and injury, enhance and maintain ideal movement, and improve your performance. If you’re struggling with a debilitating condition like depression, anxiety, PTSD, gut issues, poor sleep, or fibromyalgia, we can also help!

The hands-on techniques that we use will depend on your needs, likes and dislikes. This may include remedial techniques like trigger point therapy, tissue tension, MET and myofascial release and assisted stretching. If needed we also have more advanced techniques like dry needling, myofascial cupping, kinesio-taping and Vagus Nerve Stimulation up our sleeves, and will prescribe corrective exercises as needed to help you achieve your health and performance goals fast.

If you’re looking for quality sports and remedial massage and myotherapy on the Gold Coast then what are you waiting for?

A referral to Team No More Niggles is the greatest compliment that you can give us.

Find us inside P3 Sports and Recovery at Burleigh Heads.

 

Let us help you achieve your health & fitness goals

Let us help you achieve your health & fitness goals in 2019..

Welcome to 2019!! This is the perfect time of year to kick back, reflect on the year that was, and set some realistic health and fitness goals for the next 12 months and beyond. If you’re reading this blog then I’m assuming that health, fitness, well-being and/or performance (sports or other) are high on your list of priorities.

If you haven’t considered programming a regular maintenance massage into your training routine and lifestyle then it’s worth asking why not?? Trust me .. your body (and brain) will love you for it.

Massage is undoubtedly a fantastic way to chill out and relax, but you may not realise what an enormous difference great quality massage & myotherapy can make to your health, performance and general function. Regular massage could be the difference between keeping you training, loving life and kicking goals, or developing aches, pains, niggles and injuries that limit your exercise & daily living options. This will ultimately prevent you from making the most of this opportunity called living!

Ask yourself ….
• Are you keen to improve your training results?
• Is gaining improved mobility, balance, better sleep, and faster recovery from training on your list?
• Are you interested in accelerating how quickly & efficiently your body detoxifies, and churns through unwanted body fat?
• How about avoiding niggling injuries, aches and pains that frustrate and debilitate you?
If you answered “yes” to any of these then scheduling regular massage, just as you would schedule regular training sessions is key. NB – this is why our successful elite athletes plan and program regular massage into their training routine!!

At the risk of getting a little techy (specifically for the geeks out there!!) some of the ways that remedial massage and myotherapy enhances function include:
– Reduced post exercise muscle soreness (DOMS).
– Reduced muscle and fascial tightness & pain. Painful and restrictive ‘knots’ or trigger points, adhesions and fibrous dehydrated fascial tissues are softened and deactivated.
– Improved joint range of motion and reduced pressure on joints. This results in better movement and less pain, especially if you suffer from joint inflammation or degeneration.
– Accelerated recovery and detoxification by enhancing lymphatic circulation and immune system function. This increases removal of metabolic waste products from our tissues, and boosts detoxification, ultimately accelerating fat and fluid loss.
– Increased ability to switch off and dip into “rest and digest” mode. This promotes better quality sleep and better recovery.
– Improved brain to muscle connection so that your activation of muscles improves. This will help fire-up your metabolism, get you moving with better control and efficiency, and reduce the risk of injury.
– Increased release of happy hormones and endorphins

So essentially by scheduling regular massage into your life, you will be able to sleep better, boost your immunity, get better quality training in, experience less discomfort and pain, burn more bodyfat, back up faster, have loads more energy and be happy!! No-brainer right??

What if you’re already using other services at P3 Sports & Recovery for this, and/or doing self-massage at home. Surely booking in for a dedicated massage consultation won’t make much difference?
Ok, so don’t get me wrong, using the services at P3, and doing self-massage will definitely help your recovery and function. But it doesn’t give you an opportunity for your movement and function to be assessed, to have any little issues picked up and attended to before they become big problems, and to educate you on how to best prevent injury and get on top of niggles with exercises/ stretches and the like.
Seeing a qualified Remedial Massage Therapist or Myotherapist who is experienced in dealing with active population gives you all of this and more!!

Frequency .. how often should you book?? There really is no one-size-fits-all answer to this. We all operate differently, we have different day-to-day stresses, training demands, body shapes and sizes, not to mention that we are striving for different things and also have different priorities and budgets available. The best piece of advice I can give here is to keep an open mind, be prepared for some trial and error, and to simply get started and book a session. Your therapist will guide you from there …

Book your massage today. 

Thea massaging Melanie Wright at Pan Pacs 2014

Massage Treatment Advice

Make the Most of Your Massage with NMN’s Before & After Treatment Advice

Before Treatment .. Drink, warm-up and chill-out

Ok, so I know you’ve been told how important it is to stay hydrated for good health, but when it comes to getting the most out of your massage, adequate hydration is crucial.

The better hydrated your whole system is, but in particular, your connective tissues, the better the outcome of your massage. This means avoiding dehydrating yourself prior to treatment as much as possible.

Warming your body prior to treatment (think heat pack, or heated seats in your car) can also help with the effectiveness of your treatment.

Why? Warming & hydrating your connective tissue makes it more pliable and more capable of binding water and becoming more elastic. Also, the warmth reduces sensitivity of pain receptors, so you will be more comfortable while on the table.

Arrive early & chill out for a bit! If you get here early you’ll be able to take some time to relax .. believe it or not, the more relaxed you are before the treatment, the more receptive your body will be to the treatment. Take some deep breaths, try on our red glasses, have a glass of water, listen to some music, lie/sit/stretch in our chill-out zone, and relax!

What about afterwards?

Following massage treatment it is quite common to notice some tenderness (as if you have been bruised), stiffness, heaviness and/or fatigue for up to 48 hours.

This reaction can be more noticeable if:

  • you are new to massage treatment,
  • you are relatively inactive day to day,
  • your therapist has performed myofascial dry needling during your treatment.

While it is not our intention to cause you such discomfort, it is quite a normal response, and it means that the treatment has stimulated the body enough to ultimately encourage a positive change. This reaction generally lessens significantly with regular treatment.

How can you minimize this reaction & enhance your treatment?

  • Follow the before treatment advice above (hydrate, warm-up, chill-out).
  • Afterwards, stay hydrated by drinking plenty of water, and avoiding foods/beverages that will dehydrate you.
  • Do some gentle exercise (active recovery) like walking, cycling or swimming.
  • Avoid strenuous activity for the rest of the day, especially within 3 hours of treatment.
  • Wear compression garments.
  • Apply a heat or ice pack to the area – whichever gives you the greatest relief. If your therapist has a preference they will advise you accordingly.
  • Use magnesium oil or have an Epsom (magnesium) salts bath. Magnesium is fantastic for easing muscle soreness and reducing muscle tightness. It often enhances the outcome of your massage!

Please talk to your therapist or contact the clinic if you have any questions or concerns. Your comfort and achievement of your goals with us at No More Niggles is of the utmost importance so if you are unhappy or feel we are not meeting your expectations please speak up.