Sports Massage: Is It For You?

             

   Sports Massage has gained great popularity among athletes and non-athletes alike, in the last few decades. Many of our massage therapists at Urban Sanctuary have listed sports massage as one of their favorite services to give. It is a very rewarding type of massage to give because you are helping to enhance what a person can do… The measurable results achieved are probably what is responsible for the big boom in requests for sports massage at gyms, clinics and spas.  People love the connection between their massages and their ability to stretch themselves further on the field, the court or wherever they may be.

              There is some debate in the massage and spa community about the exact definition of sports massage partly due to the fact that there is a lot of overlap in technique between sports massage, deep tissue massage, and several relaxation massage modalities… Stretching, compressions, trigger point work, positional release, myofascial release, efflerauge and many other techniques may be incorporated into your sports massage regimen. The techniques vary according to the purpose of the massage, the preferences of the client, and the style of the massage therapist. The easiest way to distinguish sports massage from other types is the goal of the massage rather than the techniques used. We define sports massage as a very directed style of massage aimed at preparing the body for an event or activity, recovering the body from said event, or maximizing results during physical training periods.

                Pre-event sports massage is the most distinctive from other types as it involves lots of pumping, rocking, and invigorating motions to get the body energized to perform.  Pre-event sports massage often happens on location, and focuses on getting the body warmed up and limbered up for maximum performance. Time is spent lightly addressing injuries like tennis elbow or frozen shoulder, but very deep and painful techniques can take away from performance right before a big swim or game. On location, a pre-event sports massage might be as short as 10-15 minutes, depending on the athletic event.  Swim coaches at a recent college swim meet (Urban Sanctuary Massages at SEC Swim Meet) set the parameters for Urban Sanctuary massage therapists when they provided 20 to 30 minute massages for the divers and 15 minute massages for the swimmers.  

Pre-event sports massages also happen the morning of, or the day before, an event. In this case, the massage can be a little mellower and a lot longer than 30 minutes, still focusing on limbering up and preparing the body. The additional massage time addresses potential problem areas, which might impede performance. Whether off location the day before, or on-location before a match, pre-event sports massage helps muscles achieve their best.

          Post-event sports massages are given after the event to help the body cool down, repair, and recover. Massage reduces recovery time from strenuous activity and over-exertion.  After pushing your body to the limit, massage given on-location or at the spa eases soreness and stiffness. Light stretching and long gliding techniques flush out excess lactic acid, reducing the after-game soreness and cramping. The day-after sports massage can be very beneficial in helping to normalize the body's tissues, reducing shock and bringing the body back to homeostasis. At Urban Sanctuary, we often give massages on Sundays and Mondays to help our clients re-coup from a weekend 5k or marathon.

                On-going sports massage is very useful in improving results achieved during training periods. Great candidates for this include dancers who perform or compete, weight trainers, marathon runners, long distance walkers, hikers, tennis players, skiers, people on a fitness program, people new to a recreational sport, seasoned athletes, and college athletes. Many of the weight trainers who come into Urban Sanctuary for massage have reported that their massages allow them to train harder. Massage benefits anyone who pushes his or her body over time by increasing proprioception. Increased proprioception & body awareness play a part in preventing missed steps & injuries.

                Sports massage incorporates many techniques to relieve pain, break up scar tissue, increase range of motion, and decrease stiffness. Available at many spas and massage clinics around the US, sports massage styles have a great range. The most important thing for a successful sports massage is good communication with your massage therapist about how you feel and what you need. Although originally developed for serious athletes, sports massage is now a favorite for lots of folks who enjoy being active. It’s a nice reward after a job well done.

Candice Courcy – In Arizona, Candice enjoyed working with tennis professionals and rock climbers weekly. Candice ran a massage room for Urban Sanctuary at a local weight training gym called Athens Personal Fitness. She has worked in the spa industry for over 20 years as a massage therapist, instructor, consultant, and spa owner.

Sarah Gschwind -- Our Spa Directer at Urban Sanctuary has worked with jockeys between races for several seasons in the United Kingdom. She's also enjoyed working with several international show jumping teams (Spanish and South African teams) in Johannesburg, South Africa.

Contact Urban Sanctuary Spa to schedule your sports massage. Call us at 706-613-3947 or email Candice at candice@urbansanctuaryspa.com

Our Dads

Kela’s Dad

Kela’s Dad, Calvin Dunn, taught her how to lay foundation for a building. Together, they built the night club that he owned and operated. He used to have a pair of snake skin shoes in every single color! Kela just beams when she tells stories about her dad.

Candice’s Dad

Donald Courcy is pictured here on Easter day, circa 1979, holding Candice’s painted Easter egg. He taught Candice how to fish, drive a car, and cook French Meat pie. He loves being a granddad. The kids call him Pepere (French for grandpa). Donald sang solos in the church choir and local choruses for years.

Caitlin’s Dad

 Wingate Downs is a well-known photographer in Athens. He was our Santa Claus at Urban Sanctuary last year and will play him again this year. Alan and Candice met Wingate originally at a Christmas party hosted at his studio, where he rode his motorcycle right into the living room -- way to make a first impression! (Notice the nunchucks in the picture?) Wingate is quite a character!

Alan's Dad

W.C. McArthur is pictured here in front of the old Urban Sanctuary building in 5 Points. Dr. McArthur worked as a researcher for the USDA and loves genealogy. During World War II, he was an instructor pilot for the Navy. Mr. McArthur is tall and handsome at 95.

Jen Berry’s Dad

Stephen Berry taught her what he knew: "how to catch a big bass with a purple worm, grill barbeque chicken second to none, to love nature, to be kind and generous, and just share what you’ve got with others whether it’s a friendly story or a kind word.” The blonde toddler pictured here is young Jen.

Layne’s Dad

Steven Lasseter - “He was sort of a renaissance man. Whether it was politics, history, music, sports, he just knew everything. He really shined when he was around kids. He was so funny and would do things other dads wouldn't; like playing ball in the house with us, and taking the blame if something broke or letting me put his hair in pigtails with ribbons and barrettes. To me, he was perfect and I miss him every single day.”

Sarah’s Dad

Christopher Gardner is pictured here hosting his very first BBW in Blue Ridge, Georgia. He made lamb, steak, and hamburgers. He is always trying new things and loves to travel.

Jennifer Bridges’ Dad

This picture of Paul Bridges was taken circa 1978 when he was a senior in high school. We love the ruffled shirt, bow tie, and sideburns. Striking!

Pumpkin: To Deep Cleanse and Heal Your Skin

We love pumpkin for faces  fall, winter, spring, and summer. The increased heat and humidity of summer make this deeply cleansing, healing facial remedy especially appropriate. Let us walk you through some skin benefits, our in-house Pumpkin Enzyme Facial, Naturopathica's Pumpkin Enzyme Peel to take home, and a great recipe for a facial in your kitchen. 

The benefits are plentiful. Pumpkin is good for all skin types. It’s gentle enough for sensitive, delicate skin yet aggressive enough for problem skin. Pumpkin enzymes produce a deep pore cleanse thorough enough to clear oily congested skin exacerbated by sticky weather. Pumpkins are packed with vitamin A, which is noted for increasing collagen production; collagen helps keep skin smooth. Zinc and Vitamin C are great reducers of scars and sun damage.

Our Pumpkin Enzyme Facial starts with a deep cleanse of the skin to rid it of surface debris and oils. Steam is applied to open up the pores, and the Pumpkin Enzyme Peel is used afterwards as an exfoliant. Post-exfoliation, extractions will remove any stubborn blackheads remaining, and a soothing mask will help close up pores, reduce inflammation, and hydrate. The mask is removed, a moisturizer applied, and the end result is radiant, silky smooth skin! Be sure to avoid sun exposure by wearing sunscreen and hats after getting a pumpkin enzyme peel – the fresh, new skin revealed by your pumpkin enzyme peel will be especially sensitive to the sun’s rays.

Our facials use a 15% strength peel formula by Naturopathica, and we carry a 3% version for at-home use. Naturopathica’s peel uses a pumpkin base in combination with additional, purified pumpkin enzymes and a trio of cinnamon bark, oregano, and rosemary to make skin super clean and de-congested.   

Esthetician Jennifer Bridges loves our Pumpkin Enzyme Facial. She shares her pumpkin enzyme peel recipe for at home:

            

                ¼ cup pureed pumpkin

                2 tablespoon organic whole milk

                1 teaspoon local honey

Directions: Combine all ingredients until they form a smooth paste. Apply a thin layer all over the face - taking care to avoid the eyes. Leave on for 10 to 15 minutes, and then remove with cold water. Follow with a gentle toner and moisturizer suited to your skin type.

We think pumpkin is a great summer go-to for congested skin. Try our facial, Naturopathica's at-home Pumpkin peel, or Jennifer's recipe and let us know how it works for you. Read more about our other facials and our facial add-ons at our website or call us at 706-613-3947.

FoodsThat Heal Aches and Pains

               One of my favorite topics to explore is the healing properties of food. There is little cost involved in trying a food to cure what ails you and there are few negative side effects. If a given food does not provide the relief you seek, you will enjoy a boost of vitamins at the least.  

My favorite 3 foods for relieving pain and boosting energy are pineapple, leeks, and cabbage. All three are great for boosting immunity and are relatively inexpensive to buy.  While not as inexpensive, berries, cherries, and foods with Omega-3 fatty acids are very effective as well.

Pineapple

Pineapple makes a great snack, dessert, or side dish. It produces an enzyme that reduces swelling due to sinusitis, arthritis, sore throat, sore muscles, or inflammation. It is also packed with Vitamin C, and great for runners and cyclists.

Leeks

Leeks are anti-arthritic, anti-septic, and high in Vitamins B and potassium. This makes leeks a great food for people who lose potassium due to excess sweating, such as athletes or those spending a lot of time outdoors.

Cabbage

Cabbage was nicknamed “the poor man’s medicine” in China. Cabbage eases pain resulting from headaches, rheumatism, arthritis, stomach ulcers, and constipation. Raw or cooked, it is an amazing food cure.

Celery

                Celery has over 20 compounds that ease muscle and joint pain. It has lots of potassium, sodium, magnesium, and Vitamin C.

Berries and Cherries

Cherries, blueberries, blackberries, raspberries, and strawberries relieve inflammation and boost energy. Making them part of your daily diet is a good idea for those of us who experience workout soreness, body aches, headaches, or joint pain. Some doctors have claimed that cherries and blackberries are more powerful than aspirin. Why not give them a try?

Food with Omega-3 fatty acids

These foods decrease pain and inflammation, especially arthritic pain. Salmon, cold flax seed oil, and raw walnuts are excellent sources of Omega-3. They are also really good brain foods.

All of the foods I’ve included are good for improving immunity and mood. The experience of reducing your own aches and pains by using healthy, beautiful food is a great confidence booster. When something works, you’ll feel so happy you’ll just have to tell somebody.

Urban Sanctuary has a number of ways we offer you pain and stress remedies as well as information on healing foods. We have 2 blogs. Our website blog has a foods that heal tab to help you search efficiently for the posts that interest you and a stress and pain remedies tab.We sell pain and stress relieving baths, aromatherapy and body products online and in our store at 810 north Chase street Athens, Georgia. We offer massage for pain and stress relief, foot massage, scalp massage and specialty massages. And we have a foods that heal board on Pinterest as well as a stress remedies board. Take advantage of our offerings!

Our motto is Be Kind and Unwind...

Manicure and Pedicure Questions and Answers

                  

 Our resident nail experts Kela, Sarah and Rachel share their answers to your nail-related questions.

How long will it take for my nails to dry?
  
          Ten minutes will produce a touch-dryness necessary for driving, answering the phone, or other light activities.

How soon after can I go for a run or wash dishes?

  Give your nails at least 3 hours to dry. After this time, the nail will have hardened through like enamel, giving lasting durability to your polish.  Polishing at home? Our Andale Drying Drops from SpaRituals are a favorite to speed up touch-dryness and let you leave the house faster. If you get your nails done at Urban Sanctuary, we'll encourage you to linger as long as you'd like after your manicure or pedicure is over. We have three lovely lounges for you to relax in and drink tea while you wait for your nails to dry. Take your time...

What can I do about yellowed nails?

 Apply a base coat! Base coats protect your nails from any polish you might apply, keeping your nails from absorbing pigments that lead to yellow nails.

 

 What can I do about tight & ragged cuticles? 

    Moisturize, moisturize, moisturize. Help out ragged cuticles by applying a moisturizer daily. We recommend the Farmaesthetics Hand to Heel Softening Salve, which is a miracle for cracked heels and dry elbows, as well.  If you schedule a nail service with us, be sure to ask for extra moisturizer during your manicure & pedicure.

What can I do about my hands and feet looking rough?

       If you are hard on your hands and your heels, small additions to your normal routine can make a big difference. Trying pomacing or scrubbing your heels in the shower or wearing rubber gloves while you clean the house or wash dishes. If you have a summer routine of getting manicures and pedicures that dies as soon as the first leaf falls, try extending it through the fall and winter. We offer a Manicure and Pedicure Series that offers a savings for clients who want to invest in regular nail care.    

      
                     Gel nails are very popular. Do you do those at Urban Sanctuary?

So far there's not a gel formulation that fits our comfort level as far as toxins go. We are always on the lookout for the perfect long-lasting formula. There has been one company that produces a vegan gel, but unfortunately, the only way to remove it is by using strong petrochemicals so the answer is no, for now...

Sometimes I care more about the relaxation aspect than the polish.
 Can I skip the polish and just soak longer?

Definitely! Don't be shy about asking for what makes you most happy. Your nail service can have more or less scrub time, soak time, massage time according to your request. We can also arrange for extra time focused on problem cuticles or an extra special nail paint job... You are the boss! Just mention it on the phone when booking your appointment, and we will customize your manicure/pedicure to make you happy!

Lastly, a question for you: Did you know your nail bed needs to breathe?      
      

     Leave a gap around your cuticle when applying polish. Your nails are made of dead keratin, but the nail bed is a living part of your body. When applying polish, leave a gap between your polish and your nail bed to ensure it can breathe properly. It doesn’t have to be large -- a millimeter will do if you have the precision, and it’s better to err on the side of too large a gap than too small.

  Call Urban Sanctuary for advice on which one of our in-house manicures or pedicures will best take care of your personal needs... Our number is 706-613-3947.

Top 10 Reasons to Get a Massage on Sunday

 

 Did you know we have five massage therapists available at Urban Sanctuary on Sunday? It is one of our post popular days for massage, so we present to you our Top 10 Reasons to Get a Massage on Sunday:

1. Because Urban Sanctuary is open on Sundays!

2. Because your to-do list is shorter on Sundays… We hope.

3. Because Sunday should be a lazy/happy day, and we are a happy place!

4. Because you threw your back out on the dance floor Saturday night.

5. Because you deserve a reward after your weekend chores are done or you need help procrastinating.

6. Because the world is so quiet and peaceful and you’d like to be quiet and peaceful on Sunday along with the rest of the world...

7. Because Monday will be here any minute now and that may not be a very relaxing day.

8. Because massage is a great way to detox from Saturday night festivities.

9. You have the day off  and can come in with a friend.

10. Because Sunday is a bad day to endure a headache, stiff neck, sore muscles or tired feet. However, it’s a great day to be kind to yourself.

Unwind at Urban Sanctuary whenever you'd like 7 days a week. Gift Certificates are available online.

What's your top reason for getting a massage on Sunday? Drop us an e-mail at info@urbansanctuaryspa.com. Call 706-613-3947 to schedule your Sunday spa service. We have facials, microdermabrasion, waxing, manicures and pedicures, and make-up also.

Waxing Wisdom from Urban Sanctuary

Waxing is a semi-permanent method of hair removal. It removes the hair by the root, so an area is hair-free anywhere from 2-5 weeks depending on your hair type and how long you’ve been waxing.  Any area of healthy skin can be waxed, but some of the most common areas for women include the eyebrows, upper lip, bikini line, and legs. The most common areas of waxing for men include the brows, chest, and back. 

There are two types of waxes used to remove hair. The esthetician will determine the right kind of wax for you, unless you already have a preference. Soft wax is applied in a thin layer and removed with a fabric strip. Hard wax is applied in a thicker layer and removed when set.  Both are warm when applied to the skin. Your esthetician may test the wax on his or her wrist before applying to make sure it is the correct temperature.

A little discomfort and a mild reddening to the area waxed are normal. Subsequent waxes will generally have a decrease in discomfort and reddening.  Following some simple do’s and don'ts will help you have the least irritation and pain.

Do’s and Don’ts:

Do:     

Schedule your wax when your hair is at an appropriate length:
o   Hairs need to be a least 1 quarter inch long (about the length of a rice grain).
o   If your hair is longer than an inch, you may want to trim it. Longer hair can be uncomfortable when waxed. 

Tell your esthetician if you are taking any medication.  Some medications alter how the skin reacts to waxing, and can make your waxing more painful or increase the risk of skin tears.

Exfoliate between waxes to avoid in-grown hairs. There are lots of different exfoliants – ask your esthetician to help you pick what’s right for you.

Don’t:

Tan the area to be waxed (in the sun or artificially) 48 hrs before or 48 hrs after a wax - this can sometimes cause discoloration.

Workout or do anything that causes excessive heat or sweating the same day as your wax. This can introduce a more than normal level of bacteria to the area and possibly cause an angry reaction.

      To set up your waxing appointment at Urban Sanctuary, call 706-613-3947.

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