Massage for Runners

By Maggie Davis, Licensed Massage Therapist
Getting a massage may sound like a luxury, but for many runners it is more of a necessity than an indulgence. Receiving massage can not only help with the post workout soreness that can occur after running, but it can also help improve performance and assist in the athlete’s recovery.

Studies published in the Journal of Athletic Training and the British Journal of Sports Medicine found that massage after exercise reduced the intensity of delayed onset muscle soreness (DOMS). This is crucial to maintaining a consistent training schedule for runners as this level of muscle soreness can decrease a person’s level of function in the legs and can result in one walking like you have just gotten down off a really long horseback ride. This level of stiffness is not desirable, not just because of the associate soreness, but because it causes gait abnormalities that can prevent your ability to train at the preferred level and may even lead to injuries. Getting regular massages will provide runners with the improved muscle tension and increased range of motion that they need to keep moving.

This is great news for runners who rely on their muscles and joints to be freely moving and pain free to maintain optimum performance. The science behind this is simple. It is not about the therapist flushing out toxins from the body, the body will always do this on its own. What we do as massage therapists, is by applying the proper amount of movement and pressure we are able to soften the tissues and fascia and alleviate the tension placed on the muscles and joints reducing adhesions and keeping the body loose, limber, and pain free.

So, what kind of massage is most beneficial? Well, the answer can vary. Talking with your massage therapist is always best. Although a Swedish massage’s long, relaxing strokes may be best in the days prior to a grueling race as to not over tax the tissues, it may be more appropriate to receive a deeper level of massage work in the days following such an event to help prevent muscle adhesions. The best rule of thumb is to work regularly with a massage therapist and discuss where you are in your training and what events you’re participating and when to monitor how your body best responds to massage.


Chunky Mango Guacamole


  • 3 medium ripe avocados, peeled and chopped
  • 1 large mango, peeled and chopped
  • 1 large tomato, chopped
  • 1 small red onion, chopped
  • 1/4 cup chopped fresh cilantro
  • 3 tbsp lime juice
  • 1 tsp salt
  • assorted fresh vegetables and corn tortilla chips



In large bowl, combine first five ingredients; stir in lime juice and salt. Serve with vegetables and corn chips.


Essential Oils for Digestion

When your tummy is upset, all you really want is fast relief. But, when you really think about it, do you want to put chemical medications into an already cranky stomach? Probably not. Granted, there are going to be times that call for conventional medicines. But, what if there was another way?

Fortunately for us, there are other options. One such option is to use essential oils to help soothe digestive discomforts. There are two ways that you can use these oils. The more foodfirst is to apply it topically on the abdomen. Using essential oils directly on an affected area has been shown to be very effective because of how quickly these potent oils are absorbed into the skin and have a rapid effect on that area. The other application method is to digest in either water or a veggie capsule. However, it is important to note that not all oils are safe to ingest. Be sure that the oil you are using is formulated for this application and if you have any questions, feel free to ask us. We are here to help!

So what oils can you use to help with stomach discomforts? There are many. One of the most commonly used for upset stomach is peppermint. Just as you would imagine, the cooling effect of peppermint serves to put out the fire in your belly and promote relief. Ginger is just as effective in essential oil form to promote digestive health as it is in raw form. Anise is also very beneficial and with its licorice flavor can be easier to ‘stomach’ the taste for some people. There are also oil blends that are premade with your digestion in mind. doTERRA has a great blend for digestion aptly named “DigestZen” that can be taken internally or massaged onto the abdomen to help promote digestion and alleviate tummy ailments.

As always, if you ever have any questions about how to use essential oils feel free to ask our office staff or attend one of our monthly essential oil classes.


May 2016 Events

Essential OidoTERRA-Oils2ls for Kids and Babies Class

Tuesday May 10 at 5:30 with Maggie

In Our Office. RSVP by calling 757-427-0355 – Space is Limited!

Come and learn about natural solutions for you and your family’s health!



Equi-Kids Annual 5K Cross Country Run &14th-CCRLogoGreenB-300x300

1 Mile “Run with The Hounds” Dog Run

Saturday May 7 from 7-11AM

2626 Heritage Park Drive

Virginia Beach, VA 23456

Come run with us as we support this awesome organization. Register online at



St. John’s Annual Stingray Run Expofathermotorcycle

Friday May 13 from 3-7PM

St. John’s the Apostle School Gymnasium

1968 Sandbridge Road

Virginia Beach, VA 23456

Come and visit us and see local vendors in the area to support this great event. For more information, email us at


All About Gluten

Tuesday May 24 at 6:00 PM with Dr. Amanda

In Our Office. RSVP by calling 757-427-0355 – Space is Limited!

Come and learn what gluten is and how it affects you!


Defense Against the Stresses

As “allergy season” continues to plague the Hampton Roads area we’re taking a look at two products that can potentially boost your immune system. Everyone’s body has a different reaction to seasonal, environmental, and dietary stressors.  Some of us need a little extra help! Taking daily or as needed, these nutritional supplements can support healthy liver and respiratory function as well as to help maintain proper pH balance. Proper pH balance will be discussed in a future article as it is a frequently asked question!


One of our favorite products, Allerplex, is a source of nutrients including th1000allerplexe following: vitamin A and C, Calcium, Magnesium, Fenugreek, and much more! These nutrients work together to support the body’s natural ability to manage a mucosal environment (think about your nose, throat, etc.) and support healthy liver and lung function. This product can be taken immediately after exposure to an allergen, environmental or dietary, to soften the body’s reaction. Additional ingredients aid in the body’s natural inflammatory or histamine response. This product can also be taken long term to support the body’s response to stress.


Standard Process’ Cal-Amo is a great resource of essential minerals Calcium, Chloride, and Magnesium. These compounds support a proper acid/alkaline balance. Having a proper balance supports respiratory function, which is often susceptible to distress with different allergic or immune responses. While the body is fighting or recovering from an immune response, Cal-Amo can be taken daily with the intent to reduce the severity of symptoms and provide an environment better equipped to handle additional stressors!


If you’re interested in more information about these or any Standard Process products, please don’t hesitate to contact our office. A nutrition consult with Dr. Amanda might be just what you need!


All About Gluten

Why is gluten in the spotlight NOW?  Why didn’t we hear about this 50 years ago?  How did so many people suddenly become allergic?  

These are common questions asked when we recommend someone try going gluten free.  It seems like “going gluten-free” is a phenomenon that happened overnight.  In all reality, it’s not!  In fact, other countries, such as the Netherlands has been proactive to provide gluten free awareness and options for years.  Check this out: the Dutch even have a “Gluten Free Restaurant Card” available to help guarantee the safety of your food!

According to Enterolabs, a world leader in clinical laboratory studies for food sensitivities, the percentage of gluten that we’re eating today is different than what our ancestors consumed. The quantity of gluten, a protein found in wheat, barley and rye, was one of the components modified as grains were domesticated and modified to be used as a greater source of food and calories.  As we continue to genetically modify our food, other grains, such as oats, are being exposed to higher gluten levels.  So it’s not necessarily the simple awareness is the cause for greater diagnosis of gluten-sensitivity, but the fact that our food is affecting more people.  For more information visit EnteroLabs FAQ page.

What does it mean if someone has a “gluten intolerance?”  Is that the same thing as having Celiac Disease?

Gluten Intolerance Group (GIG), a non-profit resource for the gluten-free community, answers these questions best.  For additional information regarding how GIG could help you or a loved one, click here.

“Gluten-related disorders (commonly called gluten intolerances) are both autoimmune (genetic) and innate immune responses (present at birth).  Autoimmune gluten disorders include celiac disease and dermatitis herpetiformis.  Autoimmune conditions do not go away.  Persons with these conditions will suffer tissue damage in the intestine or skin when eating gluten.  They may suffer a number of symptoms and related health issues as a result.  Gluten sensitivity (also known as non-celiac gluten sensitivity) is an innate immune response, similar in reaction to lactose intolerance.  Although this reaction does not cause damage to the intestine or skin, it may cause inflammation and other health-related problems.  Avoiding gluten is the only way for persons with gluten-related disorders to maintain good health.” 

How do I know if I have a gluten-related disorder?? 

Symptoms associated with gluten-related disorders affect a variety of body systems, not just digestion.  Of course digestive disturbances are the most commonly experienced frustrations including, but not limited to: abdominal bloating and pain, chronic diarrhea, vomiting, constipation, weight loss, weight gain, and foul-smelling stool.  Some people, however, do not experience digestive symptoms, but other signs like these instead:  fatigue, irritability and behavioral issues, delayed growth and puberty, ADHD, unexplained iron-deficiency anemia, bone or joint pain, depression or anxiety, seizures or migraines, infertility or miscarriage, and canker sores.  And the list continues.  For more specific information regarding Celiac Disease and how it is diagnosed, visit the Celiac Disease Foundation.

As the awareness of gluten and its related disorders grows, more people may consider going gluten-free to see how their health may be improved.  It’s important to note that going gluten-free is not necessary for everyone!  We invite you to discuss any questions you may have with Dr. Amanda and Dr. Scott as they are 13-years experienced with a gluten-free lifestyle.  In support of Celiac Awareness Month (May), Dr. Amanda will be holding a presentation “All About Gluten” on Tuesday, May 24th at 6pm at Body Logic.  We invite you to join us and bring a friend!  Our front desk has a sign up sheet available. Space is limited.  Let us help you!