Soft Tissue Therapy
Improved soft tissue health and functioning for optimised physical performance
Why is Soft Tissue Therapy important for CrossFitters?
Soft tissue work provides excellent recovery assistance for CrossFitters of all ability levels. Getting
regular soft tissue work can assist in maintaining healthy muscles and joints, reducing soreness and
risk of injury whilst helping you get the most from your WODs.
Benefits of soft tissue therapy include:
– More efficient recovery through improved circulation and blood flow
– Helping to release muscle tightness and pain in joints
– Restoration and maintenance of joint range of motion
– Breaking down scar tissue and adhesion under the skin and
– Helping to restore balance and resolve impingements and restrictions
Soft tissue work features in almost every high level performance training regime because it can be
used to effectively resolve pain, enhance recovery, and improve athletic output. Adequate mobility
and flexibility facilitates all biomechanically sound movement patterns and positions.
What is Soft Tissue Therapy?
Soft tissue therapy includes manipulation (either manual or Instrument Assisted Soft Tissue
Manipulation (IASTM)) of tissues including muscle and fascia.
Techniques include:
– Myofascial release
– Tigger point release and
– Muscle activation assisted release
The best times for soft tissue work:
– Just before your rest day or active recovery day
– During your deload week
– Directly after your workout is fine
Booking soft tissue work around a competition:
– At least 3 days before the competition (ideally the day before your final training session
before competing)
– Directly after competing to expedite recovery and help ease muscle soreness
What to expect after soft tissue work:
– You should feel lighter, more fluid and more mobile/flexible
– You may be sore or tender or have small bruises for 24-48 hours
How to optimise the benefits:
– Do not train for at least 24 hours
– Drink adequate water (ideally with electrolytes) before and after your massage
– Doing yoga or a stretching session within 1-2 days is fantastic for encouraging retention of
the increased mobility and flexibility and improving lymphatic drainage
– A warm bath with Epsom or magnesium salts can reduce muscle tenderness
– An overnight sleep of at least 7 hours
Meet Cherie – Soft Tissue Therapist
Cherie has coached CrossFit since 2012 and has been delivering soft tissue work for CrossFitters
since 2014. After benefiting enormously from soft tissue work over the past 10 years, Cherie was
inspired to help others achieve better movement patterns and pain free movement, both inside and
outside of the box.
Cherie has assisted CrossFitters with:
– Identifying movement inefficiencies and areas for biomechanical improvement
– Resolving pain issues in knees, shoulders, necks, lower backs, hips, wrists etc.
– Restoring joint range of motion, enabling CrossFitters to achieve better positions including:
front rack and handstand positions, lifting overhead without pain, posture correction,
squatting to depth, hip-knee- ankle alignment, and improved power output
– Strategies to train around injuries and
– Accelerating recovery to enhance their training regime
Cherie has a wealth of knowledge about pre-hab/re- hab exercises and effective self-administered
fascia release, mobility and flexibility practices. Cherie is also networked with other practitioners
available to assist with other recovery and injury treatment modalities.
Additionally, Cherie has competed in powerlifting competitions with Powerlifting Australia (<63kg),
with her best gym lifts being 170kg deadlift and 120kg back squat.
Qualifications:
– CrossFit Level 1
– CrossFit Coach’s Prep Course (Level 2)
– CrossFit Strongman
– CrossFit Olympic Lifting
– CrossFit Gymnastics
– Cert IV in Massage Therapy
– Bachelor of Economics (UWA)
You can contact Cherie on 0400 921 836 or via hello@crossfitdignus.com.au
Pricing:
1 hour $85
1.5 hours $120
(sorry no health rebates at present)
