Delayed onset muscle soreness (DOMS) is name given to the common muscle ache we feel a day or two after a particularly difficult or new workout. It is most common after attempting some new or unusual exercises that target muscle groups not worked frequently. It is nothing to worry about – indeed some people enjoy it as the sign of a good workout – but it can last several days, and hold up further training.

The exact cause of DOMS is most likely the result of microscopic damage to muscle fibres and connective tissues, with accompanying inflammation and immune system response. This damage leads to the release of chemicals including prostaglandins and cytokines, which contribute to soreness and discomfort.

While DOMS does resolve on its own, there are a few effective treatment options that can help promote faster recovery. These include:

Rest: Our favourite prescription! Allowing the affected muscles time to rest and recover is crucial. This includes avoiding further strenuous exercise that may exacerbate the soreness and potentially lead to more serious injuries.

Gentle stretching: Light activity, such as walking or gentle stretching, can help promote blood flow and alleviate muscle stiffness associated with DOMS. However, it is important to avoid overexertion, as this can further damage the muscles.

Cold therapy: Applying ice or cold packs to the affected muscles can help reduce inflammation and numb pain, providing temporary relief. Cold therapy can be applied for 15-20 minutes at a time, multiple times throughout the day.

Heat Therapy: Heat therapy, such as warm showers or using heating pads, can help improve blood circulation to the affected muscles, promote relaxation, and alleviate stiffness. It is important to avoid applying heat immediately after exercise or when inflammation is still present.

Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter pain relievers such as ibuprofen or naproxen can help reduce inflammation and alleviate pain associated with DOMS. Our usual disclaimers apply about speaking with your pharmacist!

Massage Therapy: This is where we come in! Massage helps by increasing blood flow to the affected muscles, promoting the removal of metabolic waste products, and reducing inflammation. A study published in the Journal of Athletic Training found that massage significantly reduced DOMS symptoms and improved muscle function compared to a control group. Another study in the Archives of Physical Medicine and Rehabilitation reported that massage helped alleviate muscle soreness and improved muscle strength recovery.

You may well find that only very massage pressure need be applied to affected muscle in order to feel relief; deep tissue work on DOMS-affected muscles is likely to be too painful! You can also use foam rollers, or self-massage techniques to check whether massage is likely to prove beneficial before making a booking with us.

DOMS is certainly uncomfortable, but it is a natural response to intense exercise and generally resolves on its own within a few days. For athletes on a programme, it is important to treat the DOMS so as to continue training.

Myofascial release therapy is a specialized massage technique that focuses on releasing tension and tightness in the myofascial tissues. That is a circular definition of course so to better understand it, let’s first examine what myofascial tissue is and its role.

Myofascial tissue is the thin flexible connective tissue that encases and supports muscles, bones, and organs throughout the body. Fascia provide structural integrity and allows for smooth movement and function of the muscular systems. Any of you who cook meat regularly will have seen it in the form of the thin, tough, white tissue that encases different sections of the cut.

Factors such as physical damage, misalignment, prolonged poor posture, repetitive strain or movement can cause the fascia can become tight, restricted, or develop adhesions, leading to discomfort or pain, and limiting your range of motion.

Moving on to the actual therapy, “myofascial release” sounds technical, but in essence it is simply a hands-on massage technique that aims to release and stretch the fascial restrictions. The goals are the same as any therapeutic massage, namely to restore balance, relieve pain, and improve overall physical function.

The practical techniques used in myofascial release massage do vary from those you have come to expect from regular deep tissue massage. Generally, the myofascial release therapist applies more sustained and much slower pressure. The pressure can remain static for quite a long time, when the therapist is just causing myofascial traction. In its strictest form no oil is used, and this does cause sensations of ‘pulling’ on the skin. The therapist will use palms, fingers and knuckles, as well as specialised tools in a series of movements called ‘shearing’, ‘stripping’ and ‘rolling’. They all sound uncomfortable but are quite gentle! Deep tissue massage on the other hand can feel like the therapist is ‘digging’ deeper into the muscle
The symptoms addressed by myofascial release therapy are broadly the same as might be helped with a conventional massage, such as back pain, neck pain, headaches, postural imbalance, and sports injuries. By releasing the fascial restrictions, it can help improve posture, alignment, and body mechanics, reducing strain on the musculoskeletal system.

There are a few potential disadvantages and risks to consider. First, it is essential to have a qualified and experienced therapist perform the technique. Improper or excessive pressure during myofascial release may lead to bruising, soreness, or temporary discomfort. Second, myofascial release can require many sessions to achieve lasting results. The process of releasing fascial restrictions can be time-consuming, so patience and commitment to the treatment plan are crucial!

At Thai Kosai we do not provide specific myofascial release therapy, but as we have outlined, some of the techniques overlap and Thai massage can help alleviate many of the same symptoms as those addressed in myofascial release. Thanks for reading!

Shiatsu, translating roughly as “finger pressure”, is a style of massage originating in Japan. By the standards of traditional Chinese and Thai medicine it is relatively young, having been developed during the 1920s. However, its roots go much further back, to a traditional Japanese massage modality called “Amna”, itself derived from Chinese Tui Na massage.

Shiatsu’s development is credited to Tokujiro Namikoshi, a Japanese chiropractor trained in Amna massage. Tokujiro gradually developed the modern Shiatsu technique. He opened his first clinic in Hokkaido in 1925 and later established the Japan Shiatsu College in Tokyo, which became a leading institution for shiatsu training and research.

It shares a lot of fundamental ideas with Chinese medicine, and the concepts of “qi” or life force. Shiatsu massage therapists locate the body’s “meridian lines” which they believe channel the body’s energy. The actual massage applies pressure along those lines and the Shiatsu practitioner believes this can unblock and rebalance the flow of energy (qi) along these lines. This is the same objective as traditional Chinese acupuncture, except using pressure rather than needles.

For a customer considering one or the other, Shiatsu and Thai massages are really quite similar. Both modalities in their traditional form are carried out clothed, on a floor futon without oil (but both are typically modified for western customers to use oil and to be carried out on raised massage tables). Therapists in both techniques deploy acupressure along lines up and down the client’s body, using their own body weight. As with Thai massage, the shiatsu therapist applies pressure to the target areas using fingers, palms and knuckles (but unlike Thai, rarely deploys elbows, knees or feet). Unlike Thai massage, sometimes the Shiatsu therapist ‘taps’ an area rather than press it.

In addition to pressure, shiatsu massage can also incorporate stretching and mobilization techniques. The shiatsu therapist may stretch or rotate a client's limbs and joints to improve flexibility and range of motion. They may also use rocking, shaking, or tapping movements.

The last big difference is duration. You sometimes see shiatsu massage treatments being done in 10, 20 or 30 minutes (and sometimes seated rather than lying). Thai massage treatments are normally longer (traditionally 90+ minutes, but often reduced to 60 minutes to meet demand in western markets for slightly shorter treatments). As our name suggests, we offer only Thai massage treatments at Thai Kosai, but encourage all customers to try different massage modalities to see what works best for them!

We know that most customers wanting a massage in London have a wide range of choice. The first decision is whether to book a massage at home through one of the popular at-home providers, or to visit one of the many massage shops or spas in the capital. We do not provide an at-home (sometimes called “out-call”) service, because we would worry about guaranteeing the safety of our staff (plus the licensing requirements are different). But we thought we would write up our opinion of the advantages and disadvantages of getting your regular massage fix at home.

There is no doubt that the convenience of having a therapist show up at your home is a luxury – the time saving probably means you could enjoy a 90-minute massage instead of your normal 60 minutes. And the cost, while certainly a bit higher, is not that much greater. One of the most popular at-home massage services in London costs around £70 for an hour compared to our price of £65.

For some, a massage at home might be an impossibility – for example if you do not have enough space (a massage table with space for the therapist to work around takes up more room than you might expect!). Or perhaps noisy flatmates or shared living areas mean you could not create a peaceful and relaxing space for the massage.

There are other drawbacks to consider too. You could go to the effort of creating a particular ambience (lighting, sound and scent), but that starts to erode the convenience of the home massage experience; and why not just leave that to the spa? You also have the oily towels and sheets to deal with afterwards, whereas we deal with those for you.

And consider your comfort: the folding massage tables used by mobile massage therapists are generally comfortable but they are smaller than the stationary tables in most shops like ours. For the majority of customers, the portable massage tables are sufficient but for larger customers perhaps not; and the smaller and lighter tables do limit some of the more expansive stretches that feature in Thai massage.

Lastly, safety must be a factor. Lying face down, partially clothed, and in a state of relaxation is a vulnerable state for anyone to be in. And to be in that state in your home with only a stranger is, we think, daunting from a safety perspective. We have no doubt the big majority of mobile therapists are professional but there are certainly some horror stories of theft, and much worse.

Overall, you want your massage to be both convenient and relaxing, and we think (we would say this of course!) that the best overall massage experience is to visit a spa or massage shop in person – preferably one of the Thai Kosai branches!

Just a quick message to confirm opening times over this Easter (2023) weekend:

• Spitalfields: open every day, closing 8pm on Saturday and Sunday 8th and 9th
• Holborn: closed Saturday and Sunday as usual, but we will open on the bank holiday Friday and Monday (7th and 10th) until 9pm

We want to wish you all a very happy Easter (and Songkran to our Thai friends), and hope we will see you for a massage soon!