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 A no compromise Professional Fitness Training At Home Service For Limassol.A highly recommended professional personal trainer that will come to you! Train in the comfort and security of your own home. HIIT Cardio Kickboxing with the number one outdoor fitness trainer in Limassol.  Limassol Sports Massage using Kinesiology Taping at the Cyprus Ultra race 2017 We have been qualified to apply Kinesiology Tapes (also known as Elastic Therapeutic Tapes) and Fixed Tapes for a few years now, following additional training at St Mary's University, Twickenham. It rapidly became one of our favourite methods of treatment in our busy Limassol based Sports Massage Clinic because of the success we have had with it. Why does Kinesiology Taping prove to be so helpful? The reasons are not scientifically proven. It is thought to help with the fascia by lifting the skin and giving the muscle and fascia a little more comfort. It is thought to keep the area a little warmer, to give a little support (depending on the way it is applied) and to help one remember that they have an injury that they are rehabilitating. How has Kinesiology Tape helped our Clients? We have used these tapes in a number of treatment applications. They have helped Marathon Runners as part of their treatment for Jumper's Knee/Patellar Tendinitis, Achilles Tendinitis and Iliotibial Band Syndrome. These runners had injuries resulting from doing too much, too soon in training and their races were at risk. Following intensive Sports Massage Therapy, they were taped for periods of two weeks. The taping helped prolong the benefits of the treatment and allowed for assistance with their recovery. Runners were taped for their races too. Other Sports disciplines/applications have included:
A Cyprus Ultra mountain race never passes without us taping some of the runners. It is usually helpful to tape the quad muscles to help them relax a little and we have used advanced techniques to tape a mal-tracking patella, which we believe saved one of the runner's races one year. Our running experience and Sports Massage Therapy knowledge has aided our understanding of application methods and has even allowed us to blend elastic and fixed tape for more effective treatment protocols in certain cases. Personally, I think that there is an additional benefit. I believe that the focus/awareness of the injured area helps to send more blood there. Increased blood flow can help with recovery and can bring healing agents in a more directed manner to the site of injury. It has been proven that focusing on an area of the body sends more blood to it. How is Kinesiology Tape applied? There are often several ways of applying elastic therapeutic tapes. Main principles include stretching the muscle whilst it is being taped. Tape edges are rounded to help them stay in place. The edges of the tape are not stretched; in order to ensure that they adhere well. The main section of the tape is stretched a certain percentage, depending on the area and the desired outcome of tape application - it is not stretched 100%, but 50-70% is very common. The tightest part of the muscle is often the part that the tape is first attached to. Whilst some knowledge of the path of the muscle in question should be understood and followed, there is not really anything that you can do wrong with elastic therapeutic taping; it simply will not be so effective if it is not positioned correctly. Kinesio Tex Classic - for great quality and the ultimate staying power: Rocktape - for quality and performance: Mueller Kinesiology Tape - value and performance Levotape - doing a jolly good job! Which brand? There are the expensive, and believe me you do get what you pay for, and the moderately priced. Go for a mid-price to expensive brand. Look at brands such as Rocktape, Levotape, Kinesio Tex and Mueller. You will love all of these brands. Check them out via the links above and order your preferred tape with ease. Pre-cut tapes are more expensive and whilst being convenient, are limiting in terms of their predetermined length.
If you would like to buy tape in Clinic, we often have some in stock. Taping can be used as part of your Sports Massage treatment if we deem it useful, or can be booked as a treatment separately with a fee payable to cover materials and our Clinic time. Eva Evangelou IFA & ITEC Diplomas in Sports Massage Therapy, Anatomy & Physiology, Clinical Aromatherapy and Holistic Massage Therapy. Education Adv Diploma, PGCE & BA Hons. Eva is a Sports Massage Therapist, owner of Limassol Sports Massage, an Aromatherapy Blend-maker, Teacher, Author of 'Say No to Neck and Shoulder Pain' and avid Athlete.  Shin Splints Shin Splints can make your training programme a misery, read on for some tips to help combat this condition.
Debilitating and painful, shin splints tend to come on when we have increased the demands of our training without pre-conditioning our lower leg muscles. Runners often suffer if they increase their mileage on hard ground, or up hills too quickly. Walkers can suffer with sudden increases in distances. Gym users who suddenly perform lots of explosive movements and 'on your toes' type exercises can get this condition. In mild cases it can feel like tenderness across the front of the shin that temporarily eases off with movement. In extreme cases, it can lead to fractures of the surface of the tibia (the load bearing lower leg bone). In fact, we have seen swellings the size of an egg on shins where this has unfortunately been the case. When shin splints present in such an extreme manner, complete rest from activity is required. In milder cases, and remember that catching sports injuries as early as possible is key, there are a few things that you can do to help with a smoother recovery. As soon as you feel tenderness across the front of the shin, try to rest from the activity that triggered it. A smaller rest at this point could save you from a much longer rest due to the condition deteriorating. Think about changing your sport for a while, or at least altering some aspects of your sport. It is best to avoid high impact activity until symptoms subside. When you have a sports injury type niggle, you have three options; to stop whatever is causing you a problem, to modify the activity, or to try and deal with the symptoms (the latter works best if you catch the injury sooner rather than later). Taping the Tibialis anterior muscle can be a good option too. Zinc oxide tape can be used to draw the muscle away from the shin bone in a spiral fashion during rest phases. If exercise continues, the elastic therapeutic taping methods are better. Speak to us in Clinic about which method will suit you better. Stretching the Tibialis anterior muscle is very helpful. Sit on your heels in a kneeling position for 20 seconds. Try this for two weeks at least 5 times per day. There are more advanced versions of this stretch available too. Sports Massage Therapy is ideal for this condition. Releasing the muscles in the lower leg and using specialist techniques to stretch the Tibialis anterior muscle is very helpful. Try at least three sessions over two weeks and follow the home-care advice carefully for optimal results. Try some ice therapy in acute phases. Just 10 minutes at a time on a small localised area a few times a day. This is especially useful post activity. Pre sports, apply a warm compress to allow the muscle to soften and relax a little. When you are symptom free in walking for at least two weeks, you can go ahead and slowly reintroduce some exercise in moderation. Do not do too much, too soon or too fast as your symptoms will return very quickly. When you are back to very light training and symptoms are symptoms are not present at all, you can add some very basic strengthening exercises. Be aware that rehabilitation exercises are very different to training exercises and they may appear to be easy for you but that is okay. Speak to a Personal Trainer with a rehabilitation qualification for assistance. Try toe raises whilst sitting. Aim for 10 raises per day for two weeks and when this goes well, without symptoms, move on to two sets from week three onwards. Calf raises can also be helpful, do these without weights and be extra careful to build up slowly. Try 5 slow raises on two legs for two weeks. If symptom free move on to single leg raises from week three onward. As always prevention is better than cure. Be hyper vigilant for small aches and pains, watch out for any tender areas and allow enough recovery time so you have a better chance of keeping repetitive injury free. Eva Evangelou, BA Hons, PGCE, Adv Diploma, ITEC & IFA Dips, is the UK Qualified Sports Massage Therapist behind Limassol Sports Massage. Being a Qualified Sports Massage Therapist has given her extensive training and experience in Injury Prevention, the Theory of Training and Injury Rehabilitation. She has been a Body Worker since 2004. Eva has run 3 full Marathons including Nicosia, Rome and the Limassol Marathon. She is usually injury free and believes that prevention via education is better than cure. She is the Author behind 'Say No! To Neck and Shoulder Pain' and she is a Qualified Teacher. Learn more about her at www.LimassolSportsMassage.com and contact her via eva@LimassolSportsMassage.com  Tearing your meniscus cartilage in the knee can be a very painful and debilitating injury. We know this first hand, as we have a severe and a moderate tear in each knee. It does not always mean surgery is required, even when it is recommended to us by our Specialist. Read on and get down to your Sports Physiotherapist for some assistance. Meniscus Tear Rehabilitation In the first instance of a tear, you will need to get medical assistance for a correct diagnosis and advice for the best way forward. Treatment can involve surgery if the knee is locking or there is advanced age/activity related degeneration. Loose cartilage can be trimmed and in some advanced more costly operations, some replacement can be made (just think of some of our elite athletes especially in first division football) . The first port of call is to reduce inflammation. Ice 3 times a day for 10 minutes at a time across the front of the knee. Wrap a pack of frozen peas in a damp tea towel. Never ice around the entire knee. Never exceed 10 minutes of icing at a time. Repeat as much as you like, as long as the tissue has returned to its original colour and tone. If you have access to a swimming pool, water walking is great for reducing inflammation. Keep repeating until swelling subsides completely. Repeat as needed if swelling returns. 2. Tape the patella if it is suspected of mis-tracking. When the knee is injured, the quad muscles often lose their ability to anchor the patella adequately. Taping the knee cap to anchor it more medially is often a good idea. Use elastic therapeutic taping as it still allows unrestricted movement. Kinesiology taping can be used for up to 5 days at a time if no allergy is present. Remove the tape slowly and carefully to avoided irritating the skin. Aim for two weeks of taping with a couple of days off to let the skin recover when the tape is due for a change. Stop if the skin is irritated. 3. Quadriceps stretch (front of thighs) Grab hold of your ankle, take heel to bottom and keep your knees together. Repeat for other side. Perform again for the tighter quad. Do this stretch 5 X a day for two weeks and then review. We need to keep the quad muscles supple. If you find it hard to kneel, you need to keep practising this stretch. Hold stretches for 20 seconds. If one side feels tighter than the other, perform the stretch again on the tighter side. When you feel symmetry, perform the stretch once per side. Only perform when warmed up later on in the day. Modify if discomfort is present and stop if there is pain. Stretches should feel comfortable. If there is any shaking, release the stretch and attempt again with less effort. 4. Strengthen the medial quad muscle with wide legged squats. Perform two sets of 10 twice a day for two weeks. Get a PT instructor to check your form if you are unsure, but aim to keep knees over the feet. A small range of movement is acceptable until you are able to get a little lower (never lower than 90 degrees however). 5. Try a single leg squat for the affected leg with a support strap to take most of your weight. Only do this if you have a strong and supportive strap/anchor. 2-5 X single leg squats once per day for two weeks. 6. If you have access to a gym, try a single leg press with the affected leg. Keep your foot flat against the platform and keep the weight very light indeed. 5-10 presses per day for two weeks, or for at least three days per week until you gain strength. If there is pain, modify a technique or stop using the technique. 7. Practise flexing and extending the knee. Start off by sitting on a tallish stool, and straighten and then bend the knee in a slow and controlled manner. Perform 2-4 times a day for two weeks. This can be done whilst standing and holding on to a surface for support. 8. Develop your proprioception by standing on one leg for 10-20 seconds. When this is easy, try it with your eyes closed; but have something to steady you close-by, in case you lose balance. This exercise will strengthen your leg/ankle and re-develop any balance issues arising from the injury. 9. Other tips
The overall aim of the programme is to:
This combination of flexibility and strength is key to managing most injuries. After two weeks of rehab review your progress. Is there any lingering inflammation? If so, continue with the icing and water walking. Is your knee feeling more comfortable? Can you feel the quad muscle on the inner knee getting stronger? Add another set of quad squat repetitions as long as there is no increase in pain. Continue for another two weeks and then review progress again. It can take three months of rehab to get to a more functional knee position once again. Then it will be a juggling act to maintain your progress, by keeping the quad strong and flexible, and being super vigilant for any inflammation flare ups or aggravating activities. Be aware that when you do return to activity, build up slowly and carefully so that your body adapts without any issues. Eva Evangelou, BA Hons, PGCE, Adv Diploma, ITEC & IFA Dips, is the UK Qualified Sports Massage Therapist behind Limassol Sports Massage. Being a Qualified Sports Massage Therapist has given her extensive training and experience in Injury Prevention, the Theory of Training and Injury Rehabilitation. She has been a Body Worker since 2004. Eva has run 3 full Marathons including Nicosia, Rome and the Limassol Marathon. She is usually injury free and believes that prevention via education is better than cure. She is the Author behind 'Say No! To Neck and Shoulder Pain' and she is a Qualified Teacher. Learn more about her by clicking here and contact her via email by clicking here.
 Stress and Cardiovascular disease We just read a fantastic , and quite alarming, article written by a leading Medical Journal about our heart and how it is impacted by stress.
Stress and the risk of a heart attack, or cardio vascular disease is a subject close to my heart. Massage Therapy and Aromatherapy are good stress reducers. I see many people who are dealing with high levels of stress. Many of my Clients have had issues with their cardiovascular system. So many of my Clients are subjected to long periods of stress. As a Massage Therapist, I am well aware of the fact that stress can release bad cholesterol in to the blood stream. The pains we feel in the chest during long stressful periods, can in fact be linked to the blood vessels constricting; probably due to our fight or flight mechanism, but none-the-less being in a constant state of high adrenaline is wearing on the body and leaves it very confused. When we are constantly stressed, we can not sleep well, we tend to drop exercise as we are too exhausted, or we exercise and feel even more exhausted, we stop eating so well, we can not relax effectively, all our worries seem worse, our body is in a constant state of red alert and we let go of the support systems that can help us ease the burden of our stress. Over the years I have had more than my fair share of stress. I have even witnessed heart related issues within my family. There seems to be pattern linked to cardiovascular disease; the common pattern of elevated blood pressure, a reduction in stamina and heart rhythm alterations. I have often wondered why? Could it be due to bad genetics? Poor diets? Perhaps a lack of exercise? I have often pondered this question and now I have the answer. We are all great thinkers, or should I say worriers. We tend to worry about situations that we often have little control over. There have also been prolonged periods of stress in our lives. This can be quite a subjective issue and I believe that there are gender differences in how we perceive and deal with stress. I was most intrigued to find this article about stress click here and new evidence to link it with an increased risk of an heart attack. There was a study by a Harvard Medical School team of nearly 300 participants. Their amygdala activity was monitored. In the patients with higher activity in the amygdala, they were shown to be more at risk of developing heart disease. The amygdala processes fear and anger emotions. Heart attack risk factors were thought to be increased by the usual culprits of smoking and elevated blood pressure. The study now added a new factor to that list, stress. Stress including emotional stress. Chronic stress can be induced through over work, living in poverty, work-related issues and so on. Emotional stress affects the cardiovascular system by affecting the heart and the blood vessels. The Lancet Medical Journal studied 293 people over 4 years. 22 of these people developed cardiovascular disease. All of these people showed higher activity in the amygdala. Those that reported higher levels of stress in their lives, had higher levels of activity in the amygdala and more inflammation in their blood and arteries. If stress can be reduced however, there is a lower chance of cardiovascular disease developing - that is now a fact. How can we reduce our levels of stress? We can have Massage Therapy, develop a regular exercise regime, take up meditation, spend time outdoors, find a good non-judgmental listening ear when we have issues and make lifestyle changes. Eat natural foods, drink less or avoid alcohol, make work less stressful, get your finances in order, associate with friends that are good for you, get enough sleep and keep healthy relationships. Aside from all of this tips, I guess we need to adopt a bit of a lighter attitude towards life too! Eva Evangelou, BA Hons, PGCE, Adv Diploma, ITEC & IFA Dips, is the UK Qualified Sports Massage Therapist behind Limassol Sports Massage. Being a Qualified Sports Massage Therapist has given her extensive training and experience in Injury Prevention, the Theory of Training and Injury Rehabilitation. She has been a Body Worker since 2004. Eva has run 3 full Marathons including Nicosia, Rome and the Limassol Marathon. She is usually injury free and believes that prevention via education is better than cure. She is the Author behind 'Say No! To Neck and Shoulder Pain' and she is a Qualified Teacher. Learn more about her by clicking here and contact her via email by clicking here.  Get in shape for summer with the No.1 outdoor fitness coach and personal trainer Michael Rivers, recommended by Limassol Sports Massage. To find out more and to book a try out personal training session in Limassol, visit www.michaelrivers.com Telephone +357 95508007 or email michaelrivers@me.com  March 2016 Newsletter Hello dear Limassol Sports Massage supporters,
The weather is characteristically windy for this time of year. One of our dear Clients gave us a chart with Coptic gale and wind storm predictions, and we due to receive three this month; which we are experiencing greatly indeed. This is not so helpful for those of us who love our outdoor sports as the air is full of dust and allergens. We are pleased that the Limassol Marathon has been moved to April this year as the wind proved prohibitive in the last few years; they even had their administration tents blow away! We continue to write for the Limassol Marathon as their partner 'Expert Writer'. You can see a selection of our sports related articles here. The Limassol Marathon is on 10th April 2016. It is a wonderful event. Do come and support the runners - all cheering and clapping makes their efforts even more rewarding. For those who would like to volunteer, send the organisers a message through their website contact page. There is a special event aimed at Women in Limassol this weekend (March 19th/20th) at the Elias Beach Hotel. There will be two days of talks, music and exhibition tables by Women for Women for just 79 euros. A one day ticket at 49 euros is also available. If you use the code 'LimassolSportsMassage' at their website here and you will get 10% off all ticket prices. Have a look at the website for the Conference Schedule. We went last year and supported the event as Limassol Sports Massage. We donated our signature blend 'Lavender Spritz bottles' for all attendees and made a donation on behalf of Limassol Sports Massage. These events do not come up very often in Cyprus and they are a special way of reaching out to other Women on the Island and learning about their hobbies, health stories, business industries and individual success stories. The Cyprus Ultra Marathon in Vasa Kellakiou has just announced its next big race date, which is May 20th-22nd 2017. We will be offering our services to help organise and direct the race as per usual with next year being our 6th Cyprus Ultra! We expect participants to reach the 200 threshold. Ticket sales have got off to a good start with ultra low prices for the early entries. We have many runners returning for the third time as the race has such a family feel. Plans for next year include a camp party open to all well-behaved revellers on Saturday night and activities, including field games and traditional food dishes, with a village fair theme. If anyone would like to register for the race, there are distances available to suit all levels of running, have a look here. We are also calling for Volunteers. You will be working very hard in the May heat (shady areas are available for those who need to keep out of the direct sunlight), but the work is greatly rewarding. We have Volunteers coming back for the sixth time and new Volunteers every year. If you can spare a block of 4 hours or more, or even if you want to camp out with us for the whole weekend, please get in touch on 99231970 - food and water will be provided. Having patience and a good sense of humour is a must! Our partners V1Fitness have just launched their new self-defence training packages and we have been trying out their latest moves. Check out their webpage here and see if it is something that you or your loved one would like to do. Much of self-defence is about awareness and having the right initial response if an attack occurs - you will love the no-nonsense approach of this self-defence system and the levels of fitness it helps you achieve. Check out their new training dummy on your next visit to us! Giving this guy a bash in the face with a palm strike is a great stress release indeed! Contact Mike on 95508007 for more information and visit his personal website at www.michaelrivers.com There is plenty going on this Summer. Mike is offering skating lessons at Molos for individuals and small groups. The Limassol Running Club has three runs per week with free accessibility to all. We are also planning a few walking hikes in the mountains too. Do get in touch for more information on 95508007. We have just ordered more Kinesiology tapes which will be available in Clinic again very soon. We have also ordered the supplies for our in-house MSM Aromatherapy muscle gel and our original Aromatherapy Muscle Gel too - we shall let you know when these fresh batches are ready for sale again at 20€ and 15€ respectively. We have had great feedback about these gels -with Clients reporting pain relief and a reduction of inflammation. We are getting quite a telling off for running out of stock - one Client even threatened to try and make their own if ours were not back in stock again soon! Our 'Say No! To Neck and Shoulder Pain' book is now available in Cyprus Libraries and will be on amazon.co.uk by the end of the month hopefully too. Sales are off to a good start - you can pick up your copy in Clinic for 10€ or online click here with PayPal (P&P fees and PayPal charges apply for online sales) Wishing you all a good start to your Sporty Spring and see you all soon! Kind regards, Eva from Limassol Sports Massage  Fresh faces with the Aroma Natural Face Lift Massage Our latest treatment - The Aroma Natural Face Lift Massage
There are other Natural Face Lift Massages out there, but how many have been fused with real Aromatherapy? I am not talking about pre-blended massage oils. I am talking about real Aromatherapy. When we look at your skin, we can pick essential oils that suit your skin right at that precise moment. Please also be aware of Therapist's using 'body-use' massage oils on the face too - face massage needs a very different formulation. Also make sure that your Therapist has been trained to use essential oils - safety must come first at all times. So, let us tell you about our Aroma Natural Face Lift Massage... You may have facial puffiness from a lack of sleep, from an excessive training regime or from some of the foods that you may be eating. This type of specialist face massage can help get the lymphatic tissue in the face working harder. The result is that your face will look less puffy, albeit temporarily, but we will give you techniques to use at home to help you have the results you would like. How about tired looking skin on the face? This might be occurring from long hours in the Office, from too much exercise, from dehydration, from ageing or from partying too much. Whatever the cause, our Natural Face Lift Massage can help tone the skin, improve the texture of the skin, plump the facial tissues and tone the muscles. As we get older, our lips get thinner and our eyes start to open less wide as the structures around the eyes start to droop. We can help you find strategies to fight this natural but unwanted turn of nature. If you are considering having Botox and fillers but you would prefer a more natural option, this treatment will appeal to you. Many of our clients have adopted a very healthy life-style and this type of massage can help support a more natural chemical-free self-care and beautifying regime. You can get good results with a course of Aroma Natural Face Lift Massage treatments - with no invasive procedures, no recovery time and no pain. So you may be wondering what happens during a 60 minutes session? You will have your skin cleansed if necessary; so that dirt and any make-up is gently removed. Earrings, necklaces and tops are removed as the massage works the areas surrounding the face too. A towel is draped around you for comfort. Essential oils to support your mood are vaporized in the room. Your Therapist will choose the best type of massage oil and essential oil to support your skin type and emotional well-being. The massage has a variety of techniques to help get the circulation going, to release tension in the muscles of the face, to break down adhesions, to stimulate the lymphatic system, to help nourish the cells, to stimulate healing and cellular activity, to eliminate the dead skin cells and to boost the firmness of the muscles of the face. The results are a brighter, fresher and more youthful appearance to the skin. You will feel relaxed and at peace. The skin will start to gain more tone over a period of just a few weeks and after a number of treatments maintenance sessions can be continued. Home-care advice is given for looking after your skin, exercising your facial muscles and for performing a sequence of self-care techniques for the face. To book your Aroma Natural Face Lift Massage, please call us on 99231970 or email us by clicking here. Eva Evangelou is the Therapist behind Limassol Sports Massage. She is the Author of Say No! To Neck & Shoulder Pain and heads her busy Practice in Limassol, Cyprus.
Fed up of being in pain?
A long time ago, we had pain that originated from boney changes in our spine. We had physiotherapy and a long, long course of osteopathy. We felt better, but we were still having to take pain killers. We had to stop doing what we loved. Our martial arts practise was over after 7 years of dedicated practise - we were not going to reach our second Dan black belt and this was sad. We were avid horse riders and now we were being told to stop this activity too. Our visit to the Doctor and the tests that followed confirmed that the athletic life I had led had started to take its toll on my skeletal system. The Doctor told me that it was time to give up my sports and lead a more sedentary life. As far as I was concerned, my life felt like it was over. I was not ready to give up on my pained, but otherwise strong body. Nights passed and sleep eluded me due to pain. Pain killers became my best way through this period. I asked the physiotherapists what I was supposed to do. How would I manage my pain levels? They recommended a Pain Management Clinic. The truth is, when we are in pain, we can become locked in to a pain cycle. Pain becomes the norm for your body. Seeking assistance in the early stages of pain offers better results for pain management. What can we do to minimise pain? We have to look for the pain triggers and we have to deal with them. This may mean modifying or getting rid of an activity that causes us pain. It may even be necessary to stop some activities altogether; this should be avoided, but may be an option for activities we do not like anyhow. Our latest book takes you through the stages necessary to identify your pain triggers. We learnt these technique when we were managing our own pain and during the 12 years plus that we have been specialist Sports Massage Therapists. 'Say No! To Neck & Shoulder Pain' is an info-book, work-book guide that shows you how to log your activities and pain levels. It teaches you to be in control and find your own pain triggers. Why suffer in silence and be sentenced to a life full of pain killers? Take control and use this new book to help yourself recover and lead a fulfilling life again. For your copy of 'Say No! To Neck & Shoulder Pain' drop us an email and ask to pick up your copy in our Limassol Sports Massage Clinic for just €10. International deliveries are available within the EU and for the Rest of the World via PayPal for €15 and €20 respectively - including VAT along with Packing and Postage fees. Please be advised that you are liable for any import fee or Tax in to your own Country. 
Say No! To Neck & Shoulder Pain
Eva Evangelou, BA Hons, PGCE, Adv Post Grad Dip, IFA Dip & ITEC Dips, is the Author of Say No! To Neck & Shoulder Pain and the owner of Limassol Sports Massage in Cyprus. She has been a body worker for over 12 years and was a teacher prior to this. Contact her here.
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