6 Running Injury Tips

If you’re a runner we have 6 tips on running injuries and how to overcome them. We also have information you can download for exercises, rehabilitation and treating 6 the most common running injuries.

So here are your 6 Tips

1. Get your Biomechanics checked

So a biomechanics or gait analysis can be an important way to both prevent and treat injuries. Things like flat feet or leg length discrepancies are common causes of running injuries. It may be the case you need particular strengthen or stretching exercises. If you would like to get your gait checked, contact your therapist for advice.

2. Make sure your running shoes are the right fit for you

Again a gait or biomechanical analysis can be useful. It maybe your biomechanics rather than your shoes that is causing the injury. Always ‘wear in’ your running shoes before you do any eventing. If you want running shoes that’s right for you ask your therapist for advice or visit a specialist running store.

3. Regularly mix up the surfaces you run on to include softer surfaces

By changing the surfaces you run on will help strengthen your stabilising muscles in your ankles, feet and your glutes. By strengthening these muscles it can help prevent injury. This is why it’s important to regularly mix up the surfaces you run on to include softer surfaces like grass and dirt roads.

4. Cross train with cycling, water running and swimming

Try and add in cycling, water running or swimming as part of your training programme. This can reduce the load on your joints, work muscles that don’t get worked on when running and it keeps up with your aerobic fitness.

5. Make sure any old injuries are fully rehabilitated

If you have old injuries that aren’t fully rehabilitated it can affect biomechanics and gait patterns. This can put stress on other areas of the lower limb. When we have an injury, we can start to ‘protect’ the area from any further damage and this will cause issues elsewhere in the body. At the first sign of injury it’s always a good idea to see your therapist who can treat your injury and advise on getting back to running safely.

6. Regular Massage

The main purpose of sports massage therapy is to help alleviate the stress and tension which builds up in the body’s soft tissues during activity. Regular Sports massage this can help prevent those niggling injuries that so often get in the way of performance and achievement. To find out more about Sports Massage click here

Want to know more?

To discover the Secrets to Preventing and Rehabilitating the 6 Most Common Running Injuries you can download our free guide here.

If you’re a runner – this is a treasure trove of high-value information.

The kit features exercise programmes on rehabilitating and treating the 6 most common running injuries and how to overcome them.

Treatment and Rehabilitation Programmes for:

  • Patellofemoral Pain (Runner’s Knee)
  • Hamstring Strains
  • Medial Tibial Stress Syndrome (Shin Splints)
  • Iliotibial Band Syndrome (ITBS)
  • Plantar Fasciitis
  • Achilles Tendinopathy

From Pumpkin to Princess (or Prince) for Christmas!

Join us for an 6 week Dietetic Lead programme on a Monday evening.

Each week you will receive weekly weight checks, weight reduction tips, advice from portion guides to meal planning, recipes, realistic weight loss targets and goals tailored to your individual needs all given by a qualified Advanced Dietitian with over 20 years experience working in the field.

You will learn a variety of healthy eating tips ranging from different types of fats and sugars in foods affecting cholesterol, blood pressure, weight gain, increased risk of heart disease and diabetes and how to prevent, reduce or possibly even reverse those risks.

We will offer you advice on behavioural change techniques and advice to help change behaviours and decision making around food choices for the better to achieve long term healthy lifestyle goals and changes. It’s not a diet, it’s a positive change in lifestyle impacting on overall wellbeing and long term health.

The cost for the 8 week programme is £80 with a £40 non-refundable deposit.

Places are limited, so to book your slot click on the link: https://BodyLogicAppointments.as.me/?appointmentType=11753575

So What is No Hands Massage

We have recently had a few people asking what exactly is No Hands Massage – is it Reiki?

Well, no it’s not. A No Hands Massage literally means the therapist does not use their hands, but instead use the soft surfaces of their forearms, upper arms, shoulders. This means it is both deeper and more relaxing than conventional massage. For this reason it is called the Gentle Giant of massage.

No Hands massage is deep, releasing, rejuvenating and nourishing. The massage is so powerful that you will feel the benefits long after the session has finish. No more ‘skin polishing’, no more discomfort and no more painful or intrusive techniques. Only deep, gentle, powerful touch.

This is massage for life, not just for the odd injury or occasional pampering, but massage to help your journey through life. Words and pictures cannot do justice to the power of this new massage – you can only understand it by feeling it!

No Hands massage is available at our Ellon Clinic on a Monday and Thursday with Jackie. Jackie is an Advanced No Hands Massage Therapist.

If you would like more information on this treatment or book an appointment, call us on 01358 722388 or pop into the Ellon clinic.

no hands

How Does Reflexology Work?

Reflexology is so much than just a foot massage. As well as being super relaxing, a good reflexology session is an effective way to rebalance your body and address certain medical issues naturally and gently.

Reflexology isn’t an entirely new therapy, it’s an ancient holistic therapy based on a 300-year old Chinese practice. It works on the basis that different areas of your feet, (hands and face, which are increasingly being used in reflexology treatments) correspond to different parts of your body and that massaging them using specific techFoot-massage-1200x628.jpgniques can release energy ‘blockages’. This gets the energy channels in your body flowing better and helps it to heal itself.

Reflexology works on the parasympathetic nervous system and encourages it to heal itself, but they do seem to agree that it can have powerful and measurable results.

Reflexology is best used as a relaxing holistic treatment, and if you have a specific health condition that you want to try and address with reflexology, most doctors are happy for you to include reflexology in your treatment plan alongside conventional treatment.

What Happens in a Reflexology Session?

Your first session is likely to involve your reflexology practitioner asking you lots of questions about your health, lifestyle, illnesses you have or have had in the past and your reasons for wanting reflexology. They’ll need to get an overall picture of your health before your treatment starts.

The session usually involves the therapist putting different types of pressure on specific areas of your foot with their thumbs and/or their forefingers. This highlights areas which are out of balance and need extra massage.

Some areas might feel tender or slightly uncomfortable while they are being massaged – it’s nothing to worry about and this just means that there could be some extra work needed on that area. After a treatment, you can ask the therapist which areas were tender or need attention so that you can address them if necessary.

How Many Reflexology Sessions Are Needed?

You could have reflexology as a monthly pick me up – or if you’re using reflexology to address a specific problem, at least six sessions might be needed.
What Can Reflexology Help With? Many people use reflexology to treat specific conditions, including;

  • Stress & anxiety
  • pain, including back pain
  • headaches & migraines
  • irritable bowel syndrome (IBS)
  • asthma
  • fertility issues
  • menopausal symptoms and period pain

Is There Anyone Who Shouldn’t Have Reflexology?

Reflexology suits most people and is considered generally safe. If you’re really ticklish on your feet, don’t worry, the pressure is easy to tolerate and for most people it doesn’t give you the giggles.
If you have verrucae, athlete’s foot, osteoporosis, have recently broken or fractured a bone in your ankle or foot, or broken the skin on your feet, you should avoid having reflexology.
If that all sounds appealing, why not book your reflexology session now?

Reflexology is available in both our Peterhead and Ellon clinics and Facial Relexology is available in Peterhead. In Ellon we also have Lymphatic Drainage Massage for people living with cancer.

Massage for back-pain relief

A regular massage is often considered to be a treat, rather than a necessity. Most people believe that having a massage is good for aches and pains, or can help if they’ve overdone the exercise. Not everybody realizes that massage therapy can also be a powerful painkiller that can even be used to help people with back problems to possibly reduce the amount of medication they must take.

According to the Health & Safety Executive in an article published in November 2017 – “The rate of self-reported work-related musculoskeletal disorders mainly affecting the back showed a generally downward trend. In 2016/17 the prevalence rate was 590 cases per 100,000 workers. This equates to 194,000 total cases in 2016/17. In 2016/17 the working days lost due to work-related back disorders was 3.2 million days with an average number of days lost per case of 16.5 days.”

If you’re one of those who has suffered with back pain at some point in your life, you’ll know how miserable it can be. If you are dealing with chronic back pain – which is pain that’s lasted more than three months and less than six – it can impact on your daily life, and stop you doing things you want to do. You could be reliant on drugs to keep you mobile or help you sleep.

The vicious pain cycle

If you can no longer exercise pain-free, you might end up in a vicious cycle of inactivity which makes your pain worse, which stops you being active. Or you could just increase your meds but that just masks the problem. Also, some strong pain meds contain painkillers opioids like codeine which can lose their power over time as you build up a tolerance to their effects. They can also have unwanted side effects.

What you need is a way to manage your back pain that is effective but doesn’t have the side effects. Wouldn’t you know it, research has shown that regular massage along with your prescribed medication and any other advice from your healthcare provider can be so powerful that you might be able to decrease the number of painkillers you need to manage your back pain and start to live a more active life.

How massage can help beat back pain

A massage session doesn’t just relax you, it can help to promote tissue repair, improve the blood circulation and does wonders for your stress levels and mood. An article published 14/3/17 by Pain Medicine reports a study of 104 people with lower back pain who were referred to a qualified massage therapist and given 10 massages over a 12 week period, more than 50% reported an improvement in their condition and those that had reported an improvement 75% of them reported they still felt better after 24 weeks.

If you suffer with back pain and want to see if massage therapy can help you, give us a call. At your appointment we will do a full consultation and assessment and give you a massage specifically for you.


Should Massage Hurt?

Have you been wondering if a massage has to hurt to be effective?

If so, you are not alone. Many people believe that a massage has to hurt in order to be effective. Well it doesn’t! You’ll be happy to hear that the saying, “No pain, no gain” doesn’t apply to massage therapy. Sometimes the most effective massages are the ones that don’t cause you any pain. Something that feels marvelous, and it’s good for you too? It doesn’t get much better than that!

Deep Tissue Massage might cause some discomfort….

A deep tissue massage is when the massage therapist manipulates the deeper layers of your soft tissue. It is also known as Sports Massage or Remedial Massage. Soft tissue includes your muscles, ligaments, fascia, and tendons (it’s pretty much everything that isn’t bones or organs). Usually your massage therapist will use lotions or oil, and will work lighter at first, this is important, it helps relax the top layer of tissue and muscle, meaning less pain for you. Then the deeper layers of muscle can be worked on more easily and with less pain.  This will feel much better and you will get better results!

Typically, deep tissue massage is recommended for those with chronic pain caused by tight muscles or injuries. Deep tissue massage can be very therapeutic because it helps with relieving patterns of tension that have developed over time and helping with muscle injuries. With a good deep tissue session massage will feel more relaxed after the massage if no pain was endured during it. It’s hard (nearly impossible) to relax if you are in pain, and muscle tension will release in a state of relaxation.

Deep tissue massage is not for everyone! You are not a wimp if you don’t like it. It is one of the more involved and intense massage techniques. Some people simply like the feeling of more pressure, and a firm massage isn’t always deep tissue. Just be sure to communicate with your therapist about what you prefer and need. Speak up your therapist will appreciate your feedback, happy clients are regular clients, and your therapist wants you to love your massage.

Pain versus Discomfort

Muscles naturally react to any sort of pain. When your muscles feel that your body is about to be injured the reflex to deflect the pain is stimulated. If your massage therapist is ever applying too much pressure, your muscles tighten together to naturally counterattack the force, and that is not a great way to relax. A massage is meant to relieve the tension of your muscles so if you feel as though the massage therapist is applying too much pressure for comfort, just ask them to use less pressure. Seriously, they want you to.

Don’t go into the massage thinking there won’t be any discomfort at all though. Pain and discomfort are two different things. People usually describe discomfort as a “good hurt” – especially in reference to getting a massage. When you experience pain during a massage, it is more than discomfort and could even cause bruising or injury.

Everybody has different tolerances for pain, so a massage that is painful for one person may not be painful for you. If you find that your massage therapist isn’t working between your tolerance levels for pain, then it’s important that you say something. Massages should almost never cause you physical pain and very rarely is it okay for you to be left with marks on your body afterwards.

If you are booking your first massage and unsure what type of massage you need or want, speak with your massage therapist who will advise you on the best type of massage for you.

Massage Workshop for Couples and Singles

Do you wish you could get a massage more regularly, but you just don’t have the time or the funds? The answer just might be sitting right next to you!
When was the last time you learned something new with your partner or friend?
A couple’s massage class is a fun way to spend time together, and learn the basics of giving a great massage. It’s no secret that massage has many health benefits, but it can benefit your relationship too! Caring, intentional touch is a wonderful way to care for your partner or a member of your family, while relaxing and spending time together.

Join us for the 5 hour hands on Massage Workshop on 11th Feb, from 1pm to 6pm.

We will learn:
• How to create a relaxing massage “room” environment
• 3-4 basic massage techniques that you can use for a full body session
• Using just the right amount of pressure
• The flow of giving a great massage
• Using your intuition, and intention
• Taught by a qualified Massage Therapist.

Painful Elbow?

The elbow joint is surrounded by muscles that move your elbow, wrist and fingers. The tendons in your elbow joint the bones and muscles together, and control the muscles of your forearm.

We constantly use these muscles everyday however, if we use repetitive actions – typing, hammering, painting, gripping – or strenuous activities which with these muscles are not used to – decorating, DIY, – the muscles and tendons can become strained. Tiny tears and inflammation can develop near the bony lump on either side of your elbow and cause pain, even if you use your forearm muscles frequently, you can still injure them.

Tennis elbow and golfers elbow – what’s the difference?

Tennis Elbow affects the tendons attached to the outer side of your elbow, these tendons are connected to the muscles that extend your wrist backward and straighten your fingers.  It causes pain and tenderness on the outside of your elbow. You may also have pain in your forearm and in the back of your hand. Medically it is known as lateral epicondylitis.

Golfers Elbow affects tendons connected to the inner side of your elbow, these tendons are attached to the muscles that flex your wrist and contract your fingers when you grip something and will cause pain and tenderness on the inside of your elbow and is known as medial epicondylitis.

The pain of tennis or golfers elbow can range from mild discomfort while using your elbow, to severe pain that can be felt when your elbow is still. The symptoms for both tennis and golfer’s elbow are similar, but they appear on opposite sides of the elbow and arm. Usually the pain starts gradually and get worse over time.

The symptoms:

If you have tennis elbow, you will usually experience:

  • pain on the outside of your upper forearm, just below your elbow – the pain may also travel down your forearm towards your wrist
  • pain/weakness when lifting or bending your arm
  • pain/weakness when writing or gripping small objects – for example, when holding a pen
  • pain when twisting your forearm – for example, when turning a door handle or opening a jar
  • pain and stiffness when fully extending your arm

If you have Golfer’s elbow you will usually experience:

  • Pain and tenderness on the inside of your elbow
  • Pain that radiates down your arm from the inside of your elbow
  • Weakness in your hand or wrist
  • Numbness or tingling in your ring and little fingers
  • Pain when you grip or twist things
  • Pain when you flex your wrist

Treatment for Tennis, Golfers Elbow:

Fortunately both these conditions can be treated without the need for surgery, although complete recovery can take weeks or even months, depending on the severity of the condition. As with other forms of tendonitis, the most important aspect of treatment is to reduce the amount of strain on the affected tendons. This may include resting the arm, ice therapy, remedial massage, medical acupuncture and/or taping.IMG_1348


At Body Logic Massage Therapy we can fully assess your condition and tailor a treatment specifically for you by using certain techniques and modalities to deal with the recovery, including (if necessary), Medical Acupuncture and KinesioTaping. We can also look at strength and stretching rehabilitation exercises to get you back on the road to recovery and to help prevent the recurrence of the injury.

For more information how we can help contact us on 01779 477739 or click on the book now button on our website to book your appointment.

How Often Should You Get a Massage?

How-often-should-you-get-a-massage-blog-headerEvery day! Well, maybe that’s not practical, even though it would be nice.

This is one of the most common questions clients ask about massage therapy, and it really all depends on WHY you get massages. Do you get massages for health benefits? Or, to help you relax and handle the stress of everyday life? Most likely it’s a combination of the two, so let’s look at some of the most common reasons to get regular massages:

Relaxation & Stress Relief

One of the very best reasons to get a massage is for relaxation. Relaxation massage helps to support your body, including blood circulation and flexibility of joints. Regular massage can help prevent pain, muscle tension, and stress points from building up and causing problems. Why wait until you have a problem to get a massage? Massage is perfect for preventing issues with your tissues. Relaxation massage is usually recommended at least once per month, or as often as you want!

There may be times in your life where you experience higher levels of stress and more muscle tension than normal. It is especially important to practice good self-care during these times. When we “don’t have time” for a massage, is usually when we need one the most. Make yourself a priority even during stressful times, your health is worth it.

If you are in a high-stress job or you work in an environment where you stay in a certain position for a long period of time (at a computer for example), you may begin to develop tight or “knotted” muscles. This will frequently occur in your shoulders, arms, and back. All of this increased muscle tension will make movement harder and can cause a great deal of pain. Regular massage can help to keep you loosened up and will help to prevent pain and stiffness.

Living with high levels of stress for a prolonged amount of time increases the risk of contracting heart disease and other diseases. It has been estimated that 75 – 90 percent of all visits to primary care physicians are for stress related problems. The good news is, massage can help! Just knowing your massage is coming up in a few days can help to relieve stress, and a massage every 2-4 weeks will help with stress related tension.

Sports Recovery

Are you a weekend warrior, or do you just like to stay in shape? Either way, massage can help with sports performance and recovery. Many athletes and physically active people receive sports massage because it enhances their performance, prevents injury, and speeds up their muscles’ recovery. Competitive sports can put a lot of stress on a person’s muscles! Research conducted at the Buck Institute for Research on Aging at McMaster University in Ontario shows that massage reduces inflammation and stimulates the growth of new mitochondria, the energy-producing units in the cells, after strenuous exercise. This means that massage can help relieve pain, build muscles and help with muscle recovery too! For these benefits it is recommended that you get a massage up to three times a week or at least three times a month.

Chronic Health Conditions

People with ongoing health issues often find massage very helpful to alleviate symptoms. Chronic health problems that greatly benefit from massage therapy include back pain, joint pain, and localized inflammation. If you get therapy for specific issues, the frequency of getting massage therapy varies with the type of condition you have and how severe it is. Relief from pain can usually be achieved with 2-4 massage sessions per month. Your massage therapist will work with you to help you get on the best schedule for your body.


Pregnant women can greatly benefit from massage therapy!  Prenatal massage and is popular among expectant mothers, who often experience a lot of aches and pains as their pregnancy progresses. Many women suffer from back pain, hip & sciatic pain, headaches, and tired legs & feet. But you don’t have to, a certified massage therapist can help to relieve those discomforts.

Going to your massage therapist once or twice a month can help with the symptoms caused by pregnancy, and it can even help you sleep better.  Of course, it’s always a good idea to check with your doctor and your massage therapist to ensure that you don’t have any pregnancy related conditions that would contraindicate massage therapy for you. Most women experiencing a healthy pregnancy can and should enjoy regular massage sessions.