Body Recovery Physio

Have you heard of this? The Circadian Code by Dr Satchin Panda, PhD.
Focusing on WHEN rather than just what, Dr Panda reveals the incredible intelligence of our bodies and the inner clocks in our cells, based on years of research with his (and others) medical team(s).

If you’re into a healthy lifestyle, this book is a must-read. I highly recommend it!
P.S. No, I’m not earning anything from this post. It’s just too good not to share.

The medial gastrocnemius muscle is often tight in runners due to the repetitive impact and muscle usage. Here are several treatment strategies for managing tightness in calfs:

1. Stretching
Calf Stretch: To stretch the gastrocnemius, stand facing a wall with one foot in front of the other. Keep both heels on the ground, bend the front knee, and lean forward to feel a stretch in the back leg. Hold for 30 seconds and repeat 3 times each leg.

Towel Stretch: Position supine on floor with one leg extended straight out and the other bent. Use a towel to pull your toes toward you, stretching the calf muscle. Hold for 30 seconds and repeat.

2. Deep Tissue Massage: A massage therapist experienced in treating runners can provide deeper muscle release to target the gastrocnemius.

3. Strengthening Exercises
Calf Raises: Stand with your feet hip-width apart and rise up onto your toes. Do this slowly and with control, then lower back down. To target the gastrocnemius more, perform these with your legs straight.

Eccentric Calf Raises: To focus on the eccentric phase, rise up on both feet and slowly lower yourself back down on one leg. This helps to strengthen the muscle and improve flexibility.

4. Address Footwear and Running Form
Footwear: Ensure you are wearing proper running shoes that offer enough support and cushioning. Poor footwear can contribute to calf tightness.

Running Form: Assess your running mechanics to ensure you are not over-striding or landing too heavily, which can put extra strain on the calves.

5. Proper Warm-up and Cool-down
Warm-up: Before running, perform dynamic stretches and activities like leg swings, walking lunges, or light jogging to prepare your muscles.

Cool-down: After running, include static stretches to lengthen the calf muscles and avoid tightness.

6. Rest and Recovery
If the muscle is severely tight or inflamed, it's important to rest and allow it time to recover. Consider alternating between ice and heat therapy to reduce any swelling or inflammation.

If the tightness persists or becomes painful, consider consulting with a Health care professional to rule out any underlying injuries or conditions.

The medial gastrocnemius muscle is often tight in runners due to the repetitive impact and muscle usage. Here are several treatment strategies for managing tightness in calfs: 1. Stretching Calf Stretch: To stretch the gastrocnemius, stand facing a wall with one foot in front of the other. Keep both heels on the ground, bend the front knee, and lean forward to feel a stretch in the back leg. Hold for 30 seconds and repeat 3 times each leg. Towel Stretch: Position supine on floor with one leg extended straight out and the other bent. Use a towel to pull your toes toward you, stretching the calf muscle. Hold for 30 seconds and repeat. 2. Deep Tissue Massage: A massage therapist experienced in treating runners can provide deeper muscle release to target the gastrocnemius. 3. Strengthening Exercises Calf Raises: Stand with your feet hip-width apart and rise up onto your toes. Do this slowly and with control, then lower back down. To target the gastrocnemius more, perform these with your legs straight. Eccentric Calf Raises: To focus on the eccentric phase, rise up on both feet and slowly lower yourself back down on one leg. This helps to strengthen the muscle and improve flexibility. 4. Address Footwear and Running Form Footwear: Ensure you are wearing proper running shoes that offer enough support and cushioning. Poor footwear can contribute to calf tightness. Running Form: Assess your running mechanics to ensure you are not over-striding or landing too heavily, which can put extra strain on the calves. 5. Proper Warm-up and Cool-down Warm-up: Before running, perform dynamic stretches and activities like leg swings, walking lunges, or light jogging to prepare your muscles. Cool-down: After running, include static stretches to lengthen the calf muscles and avoid tightness. 6. Rest and Recovery If the muscle is severely tight or inflamed, it's important to rest and allow it time to recover. Consider alternating between ice and heat therapy to reduce any swelling or inflammation. If the tightness persists or becomes painful, consider consulting with a Health care professional to rule out any underlying injuries or conditions.

We had so much fun at our Pilates beach class the other day - genuinely loved teaching a three-generation family of 9 with an age gap of over 60 years!

Join us every Tuesday at 6am for a unique and energizing experience. Together, we’ll explore breathing, core activation, balance, strength, mobility, and flexibility - all in a safe, supportive environment.

Spaces are limited to maintain a high-quality experience, so if you’d like to join, please visit the link in my bio.

Let’s enjoy the flow together and discover something new about ourselves.

Holiday announcement 📣

To all my dear clients, I will be unavailable from 12/07-11/08 due to holidays. Will be back ready to treat again from Monday 12/08 onwards.

If you need a treatment beforehand, please book online via the BodyRecovery website.

Thank you and hope to see you before I go!
Lucie

You can now book your massage online via the BodyRecovery website 🤩
Or simply here: www.bodyrecoverywithlucie.as.me

Super stoked to share the new Body Recovery website with you!

A big thank you to everyone who has been part of this journey - to my beautiful models Jolein and Ben; to Tay for taking all the great shots and to my partner in crime Ben for the eye catching design and the constant daily never ending encouragement and support - I love you to the moon and back!

To my clients
www.bodyrecovery.au

Hello everyone!

Yoga-stretch is back on this Saturday at 7:30am!

We have a new lovely spot in Peregian Park under the beautiful tree there right beside the playground.

Bring your mat/towel to exercise on and a water bottle.
Cost: $15
Duration: 60 mins

Prepare yourself for a nice whole body stretch workout followed by a dip in the ocean anf a coffee for those who are keen to hang out afterwards 🧘‍♀️ ☕️

If you do intend on coming please send me a text.

Look forward to seeing you 🤩

We've moved up to Peregian with the beach being our back yard and only 10 mins away from Coolum. Feel free to jump in the ocean before or after your treatment. It feels amazing!

Sports Massage Lucie, Coolum Beach is back from a three months European/Indonesian travel and ready to jump on board again!

Monday-Friday 8am-6pm 💆‍♀️

Send me a message if you are in need of a treatment. I will do my best to help.

Thanks,
Lucie