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Foam rollers – When Massage Therapists Are Not at Hand

2021.11.22.

It happens to the best of us that our back hurts or our leg cramps up, but there’s no one nearby to help. At times like this, SMR (self-myofascial release) foam rollers come in handy, as we can relax the painful soft tissues ourselves. To reach painful spots in deeper tissues, you need a smaller ball (e.g. a golf or tennis ball). These tools are perfect completion of workouts and stretching exercises. Someone even told me that during a meeting in home office, they released the tension from their feet with a small ball.

In addition to stretching, it increases the elasticity of tissues as well as the movement range of joints, and it also fast-tracks the regeneration of muscles. Consequently, the chance of injury during sport activities significantly decreases. It’s important to note that these results cannot necessarily be achieved without pain. Yet, you must not fear, but you should rather spend a little time on these body parts to put an end to the source of pain.

However, at times, it is not recommended, e.g. when suffering from serious osteoporosis, untreated high blood pressure or graver varicose vein issues.

How long should you use the roller? A research from 2016 claims that 1 or 2 minutes a day should suffice. In the research, they studied men between the age of 27 and 30 who exercise 2 to 3 times a week to stay healthy. They had to use an SMR roller on their hamstring daily: one group did it for a minute, while the other one for 2 minutes straight. Both groups experienced significant change in tissue resiliency. Similarly to the treatment of scars, it’s all about regularity here as well.

Here’s a short and clear video on how to use the foam roller effectively:

https://www.facebook.com/111655763587504/videos/922958448243608

For the article, I used the following research as a source: Is self-massage an effective joint range-of-motion strategy? - Estevao Rios Monteiro, Mark Tyler Cavanaugh, David Michael Frost, Jefferson da Silva Novaes

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FAQ

What to Expect During Your First Visit?

1. We'll discuss in detail what you would like us to focus on. 
2. We'll go over any special conditions that might affect your massage therapy (e.g. sensitivity or previous injuries). 
3. I’ll share my recommendations based on what share with me. 
4. I’ll wait outside while you comfortably settle onto the massage table. 
5. To assess your condition, I will start the massage gently. 
6. I will adjust the intensity of the massage based on your preferences, making it strong or gentle. 
7. Soft music will be played in the background, unless you prefer silence.
8. We don’t have to talk during the session (unless you’d like to), allowing you to fully relax and unwind. 
9. You’ll be covered with a towel during the massage, and I will adjust the room temperature to ensure your comfort in all seasons. 
10. If you come in with a specific issue, we will check the progress and proceed accordingly. 
11. At the end of the massage, in your relaxed state, I will give you time to get dressed in peace. 
12. We’ll see how your condition changes through the therapy and if needed, I will suggest exercises to help you maintain the results. This is also the time to address any questions you may have. 
13. If you’d like to return, we’ll schedule your next appointment. 

I look forward to welcoming you to an unforgettable massage!

When should I arrive for a massage?

It is recommended to arrive for the massage 5 minutes before the scheduled time, so that we have time to talk about what you want. This helps you make full use of your appointment and the massage starts relaxing.

What do I need to bring with me?

When arriving for the massage, there is usually no need for special preparation, I will provide everything for you. Come in comfortable clothes that are not tight and easy to remove. The most important thing is to bring your openness and desire to relax!

What happens if you are late?

If you arrive late and because of this we cannot start the massage on time, unfortunately the time will be reduced from the time of your treatment. In consideration of the other guests, we must finish the massage at the scheduled time. In this case, the length and type of the originally booked massage must also be paid for. Please be sure to let me know as soon as you notice a delay. Thank you for your understanding!

How and when can I cancel my reservation? Is it possible to change the date?

You can cancel or modify your reservation no later than 24 hours before the scheduled time, so that it is possible for other guests to take advantage of the free time. If the cancellation occurs within 24 hours, I will charge 50% of the price of the given treatment.  In the case of gift vouchers and passes, it is considered used, i.e. an occasion.  If you want to change or cancel, please contact me by phone, email or messenger. Thank you for your understanding!

What payment options are available?

After the massage, you can choose from several payment options: you can pay in cash, by bank transfer, or by SZÉP card transfer. Choose the solution that is most convenient for you!

Is it possible to talk during the massage?

Of course, you can talk during the massage if you want. However, many people prefer silence or relaxing music to relax more. The most important thing is that you feel good, so feel free to tell me what is most comfortable for you.

Is there parking available in the area?

Yes, there is parking in the area. There are usually many free spaces, but it is important to note that parking is paid. It is worth finding out about parking fees and time limits in advance so that you can enjoy the massage without any disturbance.

Can I come for a massage even during menstruation?

Yes, you can come for a massage even during your period. For many guests, massage specifically relieves menstrual cramps and improves well-being. However, it is worth letting me know in advance that you are menstruating, so that I can use the dishes accordingly. If you have any questions or feel uncomfortable, feel free to let me know during the massage.

Can I have a massage during pregnancy?

Yes, you can have a massage even during pregnancy. Massage designed for pregnant women can help relieve pregnancy-related pains, such as lower back pain, leg swelling, and tension. Always inform about the state of your pregnancy and any medical recommendations so that you can enjoy the treatment as safely as possible.

Is it possible to give a massage as a gift?

Yes, we can also give a massage as a gift. In the form of a unique, personalized gift voucher, they are also available in a paper-based or online version, which allows the recipient to use them at the time and type of treatment they like. A gift voucher is a great way to give someone a special experience, be it relaxation, refreshment or stress relief.

I have a gift voucher, how can I book an appointment?

You can book an appointment to use a gift voucher: by phone, e-mail or messenger.

How often should I get a massage?

The frequency of massage is personalized and depends on several factors, such as the goal, lifestyle and individual needs. According to general guidelines: 
1. Relaxation and stress management: once every 3-4 weeks to continuously maintain relaxation and reduce stress.
2. Physical pain or muscle tension: Recommended once a week, as a course, especially if there are frequent pains or muscle spasms. 
3. Rehabilitation: Based on a doctor's recommendation, it can be weekly or bi-weekly, in order to promote recovery. 

It's important to listen to your body's signals and adapt as needed.
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