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Massage Techniques For Runners and Your Support Crew

Massage Techniques, CBD Studios

Massage Techniques For Runners and Your Support Crew

Working with expert massage therapist, Ruth Martin, I’m thrilled to share some straightforward massage techniques that you, along with your support crew, can employ while trail racing.

These methods aim to alleviate muscle tension, boost circulation, and keep you feeling refreshed during the race or even on long training runs.

For those who prefer a visual guide, with the help of EQUILIBRIUM Massage and Hästko sports underwear, we have put together some video demonstrations to show these techniques in action.

If you’re keen to dive deeper, we have an upcoming live clinic with Hästko, Sports Lingerie of the Future, on 10-11.30am on Monday 28th August 2023  at the beginning of the UTMB week in Chamonix.

Focusing on Shoulders, Knees, Pecs, Arms and Lower Back…

Massaging The Adductors Can Relieve Hips And Lower Back Tension

Massage Techniques, CBD Studios

During a run, massaging the adductors, as well as the inner leg muscle complex, can help alleviate the tightness felt in hips and lower back. Essentially restoring fascia fluidity within the inner-leg muscles helps reduce the correlated tension patterns that occur through the fascial continuity in the pelvic girdle and lower back.

Ideally using heel of hand, with a well-aligned arm, sink in steadily to connect with the deeper tissues then push with mindful pressure along the length of the adductors, from the top of the leg, towards the knee, perhaps as if you are carefully rolling out pastry. You can use the Recovery Balm with a combination of long waves of pressure and more localised, cross-fibre strokes.

Massage Techniques for Lower Leg Muscles:

E.g. Soleus, Gastrocnemius, Tibialis Posterior and Peronei

Massage Techniques, CBD Studios

Calf muscles prefer a softly-softly approach to massage, if you don’t want them to over-react. Quite often we don’t realise how tense they are, until someone squeezes the muscle. But it’s worth addressing the over-tense areas in the lower leg… as this improves freedom of movement globally through the body, and even can indirectly help relieve tension in the hip.

Gastrocnemius (Calf Muscle) Massage:

– Glide your hands up or down the back of your lower leg.

– Gradually increase the pressure, use your thumbs to apply deeper pressure.

– As you press into the calf muscle, search for any tender spots or knots, apply sustained pressure for 20-30 seconds, or until you feel a release or decrease in tension.

– Use a combination of long strokes and more focused pressure on specific areas of tension.

– Apply the Recovery Balm to help your finger glide, and for its anti inflammatory benefits.

Peroneus Longus Massage:

– The peroneus longus and other peronei muscles run along the outer side of the lower leg.

– Use the same techniques as with the gastrocnemius

– Gradually delve into deeper tissue work, being mindful NOT to push against or through any resistance from the tissue. The peroneus longus is closer to the surface, so you might feel tenderness more quickly.

Tibialis Posterior:

Note that this muscle, running down the inside of the tibia bone, towards the ankle, and part of the “posterior compartment”, ends up working hard as an ankle stabiliser. Give the posterior compartment some steady TLC with your Recovery Balm. Steady downward strokes, e.g. with reinforced fingers are best.

Relieving A Tight Chest to Help Shoulder Tension

As support crew for your runner, you can help to relieve the tension through the pectoral (chest) muscles, which end up contracting from using poles or from body positioning while running with rucksacks or on hill climbs, not to mention mobile-phone-postures and desk-hunching.

As support crew, you can stand behind the runner, and place a rucksack between your chest and their back for space and stability.

Ask your runner to engage their gluteus muscles to help them stay still.

Massage Techniques, CBD Studios

Whilst supporting your runner, you can place hands just under the collar-bone and apply sweeping pressure across the pectoral muscles, from medial (sternum) to lateral (arms).  It also can feel good simply pulling the shoulders back, gently releasing pectoral tension.

The front of the neck muscles (including e.g. platysma and sternocleidomastoid) can hold a lot of tension that tugs on the shoulder muscles, so there are some gentle, sweeping strokes that really open out this area.

Massage Techniques, CBD Studios

Massage Techniques For Easing The Triceps From Using Poles

Massage Techniques, CBD Studios

Position your feet apart and squat down. Open up your legs with your knees apart and extend your arms, nestling your knees into your upper arms (base of deltoids and top of triceps). 

You can roll your arms feeling the pressure from your knees in your upper arm msucles while stretching your adductors in your legs at same time. 

You can move your arms back and forth and side to side so the pressure is where you need it, right up to the deltoids.

You can also move and put your elbows into your adductors to address fascial tension there too.

You can apply Recovery Balm onto your legs too, so that your elbows glide smoothly and allowing a really restorative massage on the trail to take place..

Knee Tension

Gluteal Complex

The gluteus muscles are the power houses of the human body. They mobilise and stabilise. When they are tight or not functioning optimally, it can affect the alignment and mechanics throughout the body, including an effect of lower back pain and even knee pain.

Support crew can help by addressing the gluteus muscles. With heel of hand, apply gentle pressure on the butt muscles (to a runner lying prone ideally, or standing if on the hoof), gradually sink deeper to feel the resistance of the tissues until they start to soften.  Through this pressure you may be addressing the tension of deep gluteal muscles, including piriformis.

Massage Techniques, CBD Studios

Massaging the Tensor Fasciae Latae

When you experience knee pain, it’s sometimes linked to tightness in a hip muscle called the Tensor Fasciae Latae (TFL) is at the top of the deep fascial thickening known as the IT Band and is continuous with the lateral thigh muscle, Vastus Lateralis.

This line of functional force can pull on the area below the patella (kneecap). By addressing and massaging the TFL, gluteus, and hip area, you can relieve this tightness, which can in turn help alleviate the knee pain.

When you are running, and suffering with knee pain you can even just hold and support the gluteus maximus or the top of the hamstrings to help you during the race. Or give yourself a little massage into the hamstring attachments.

Massage Techniques, CBD Studios


Massage Techniques, CBD Studios

To relieve shoulder pain and tension you can stand to the side of your runner with your arm around the chest for support.

Using the other hand, with Recovery Balm for its anti inflammatory properties,  apply pressure with the thumb or knuckles to the sides of the shoulder blade (scapula), making a gentle upward wave movement towards the top of the shoulder.


Massage Techniques, CBD Studios

Easy for supports crew to do, oscillation techniques in massage involve rhythmic rocking or shaking movements.

It affects the para-sympathetic nervous system (fight or flight) so we are mimicking what happens to a mammal or our body’s system post flight or fight.

Oscillating the thighs is a great way to relax and recalibrate the quadriceps and hamstrings, that are heavily used during running. The rhythmic movement can release tightness, to improve overall muscle function.

Releasing Front Line Tension

Massage Techniques, CBD Studios

Your running (or desk-time or car-driving) position can cause the front line of fascia to become locked short, so that even if you try to stand up straight, the fascial densification around the diaphragm and psoas will resist and sustain the forward-flex holding pattern.

This can be addressed as such. Standing with your body straight, you can place both hands just under your xiphoid process, at the centre-base of your rib-cage. Then, steadily sweep your hand just under your bottom front ribs towards the outside of your ribcage. This is a superficial fascia release of the diaphragmatic fascia that can help to free up movement and relieve chest tightness, breathing, and posture.


Understanding and implementing a few these massage techniques could perhaps be a game-changer for both seasoned and novice runners.

Equilibrium Massage (, in collaboration with Hästko sports underwear, has made it simple to learn these techniques, to help runners maintain form throughout the course.

Please enjoy these videos as a useful extra resource, breaking down each technique for easier interpretation.

Don’t miss out on our special live clinic during the UTMB week in Chamonix for more knowledge, hands-on guidance, massage demos and enter the Hastko, Equilibrium, Recovery Balm competition.  Watch this space!


Happy running!

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UTMB 2023, CBD Studios, EQUILIBRIUM Massage and HÄSTKO

Techniques de massage, CBD studios

UTMB 2023, CBD Studios, EQUILIBRIUM Massage and HÄSTKO, a sports wellness collaboration for athletes:  

Presenting a collection of sports massage techniques for yourself & the runners you are crewing.

For the UTMB 2023, several events are being organised in collaboration with two other Chamonix brands: EQUILIBRIUM Massage by Ruth Martin and HÄSTKO The sports lingerie of the future.

Together, EQUILIBRIUM Massage, HÄSTKO and CBD Studios embody a holistic approach to self-care and wellness in sport, ensuring athletes remain in peak condition and reducing the risk of injuries.

UTMB 2023

Monday 28 August 2023 10.00am to 11.30am

Learn sports massage techniques for yourself and your crew

Boutique HÄSTKO – 53 Place de la Mairie, Les Houches

Join our free clinic to learn sports massage techniques for trail runners and support crew.

Passionate expert, massage therapist Ruth Martin will show you different massage techniques for runners.

The event is free and limited to 20 people.

To take part, send an email to indicating the number of people.

Tuesday 29 and Wednesday 30 August 2023
From 10.30am to 12.00pm

A free sports massage clinic

HÄSTKO stand No. 11 in the Ultra-Trail Village®.

A free sports massage clinic with demos is on offer with Ruth Martin from EQUILIBRIUM and Recovery Balm.

With every purchase of a HÄSTKO lingerie set, you will receive a free 15-minute targeted massage of your choice. This is also the perfect opportunity for you to discover techniques and tips for massaging yourself during your workouts.

From Monday 28 August to Friday 1 September 2023


To celebrate UTMB® week win several prizes by HÄSTKO, EQUILIBRIUM and CBD Studios

HÄSTKO Stand N°11 at the Ultra-Trail Village®.

HÄSTKO Boutique in Les Houches

Win a 75-minute sports massage offered by EQUILIBRIUM and Recovery Balm by CBD Studios products, and a set of HÄSTKO lingerie.

You can also come to have a free massage session and try Recovery Balm on Tuesday 29 and Wedsnesday 30, from 10.30-12.

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Relieve muscles and joints

Massage Techniques, CBD Studios

Relieve muscles and joints

Sore muscles and aching joints can slow down daily life, and stand in the way of sports or physical activities. Recovery balm is formulated to help you to take care of aching muscles and sore joints so you can keep doing the activities and sports you love. A balm, also called a topical, absorbs easily into the skin. It is a great way to directly target problem areas and sooth discomfort.

How does Recovery Balm work to relieve muscles and joints?

When a balm is rubbed or massaged into the skin it will diffuse the active components, notably CBD.

CBD receptors are found naturally all over the body. By applying a product containing CBD, these receptors will be activated to promote the soothing and anti-inflammatory effects of CBD.

CBD is derived from the hemp plant, but the same compounds are also naturally produced in the human body as part of the Endocannabinoid system (ECS).

The ECS plays the part of maintaining homeostasis in the body, that regulate the natural systems regulating joint swelling, avd muscle pain.

Research and anecdotal reports suggest that inflammatory problems can be alleviated by supplementing the ECS with topical CBD.

By using a high-quality CBD balm on affected areas – calves, muscles, etc, it should help alleviate discomfort in muscles and joints. This is because the CBD receptors are located in your skin. Recovery Balm can be applied as a gentle massage, until it is absorbed into your skin, to feel its anti inflammatory effects.

When blended with other natural plant extracts, the healing components can work together to provide relief from your symptoms and help to manage discomfort.

Why is Recovery balm so efficient?

It can give you fast relief from your symptoms and help you to manage discomfort by applying it directly to the area needed.

These are the main benefits from using Recovery Balm:

Apply Recovery Balm To Skin

The balm is massaged or rubbed directly onto the skin around the problem area.

Target Problem Areas Quickly With Recovery Balm

If your tired muscles and sore joints need relief, Recovery Balm can be applied directly to the area of discomfort. It absorbs quickly and the active components will work to relieve and soothe muscles and joints.

Massage Techniques, CBD Studios

Use with a massage

Recovery balm can be self massaged or used within a professional massage treatment.  Most massage therapists would be pleased to combine it with their usual products if you took your balm to use on specific sore muscles or aching joints.

Massage helps to circulate blood flow to the affected area and help promote healing and alleviate discomfort in the muscles.

Recovery Balm  after exercise

Recovery Balm has been designed with your hardest-working muscles in mind.
Recovery Balm has anti-inflammatory ingredients that can help reduce inflammation caused by muscle damage caused by exercise.

You can use Recovery Balm to reduce daily discomfort and stiffness so you can continue doing the exercise and sports you love . Recovery balm provides natural relief for muscles and joints after a workout, helping you recover faster and stay on top of your game.
In addition, shea butter and coconut oil help to soothe and nourish the skin.

Reduce chronic discomfort

Once applied topically, Recovery Balm is absorbed into the skin and can help reduce painful sensations and inflammation, offering relief to those suffering from persistent pain.
The other natural ingredients present in Recovery Balm, and essential oils, contribute to soothing muscles and joints thanks to their anti-inflammatory properties.

Relieve muscles and joints

Recovery Balm 100% natural ingredients

Recovery balm is formulated with a blend of just 7 natural plant ingredients, offering a straightforward and natural approach to relief and recovery.

Coconut oil and Shea butter are the base ingredients for the balm. Both are known for their moisturizing properties, which can help soothe dry and irritated skin.

CBD extract, known for its healing anti inflammatory effects.

Apricot oil is also added, which is rich in vitamins A, C, and E, as well as antioxidants, for healthy skin.

Adding lavender and camphre essential oils can help relaxation and reduce muscle tension.

How do you use Recovery Balm?

Recovery Balm is a nourishing and moisturising skincare product. It feels soft and luxuriously smooth when rubbed or massaged into your skin. It can be used throughout the day or when needed before or after physical activity. 

Recovery Balm can be applied all over the body, to relieve sore muscles and aching joints. Simply apply it to the target area and massage well to activate the healing properties to relieve muscles and joints.

“I have been using Recovery Balm for some considerable time. I have lower leg problems on either side of the shinbone and often on my knee. I find by using comparatively small amounts and rubbing it well in, it successfully alleviates and the relief is immediate. Very efficacious and soothing. It’s really made long walks bearable and I am most grateful.” Vivien C

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CBD for Active Living: Sleep, Relief, Recovery

Qu’est-ce que le CBD ? CBD Studios

CBD for Active Living

“The CBD balm has been a game changer for me, both during training, recovery and during my challenges. I find it almost instantly relaxes my legs and help them to recover quicker.” Andrea Mason, Athlete

CBD, short for cannabidiol, is a natural compound found in the hemp plant. It has become increasingly popular in recent years for its potential health benefits, including reducing anxiety, promoting better sleep, and relieving pain. But did you know that using CBD can also help you stay active? Here’s how:

Better Sleep for More Energy

Getting a good night’s sleep is crucial for active living. If you’re not well-rested, you’re likely to feel sluggish and unmotivated to exercise. CBD can help improve sleep quality by reducing anxiety and promoting relaxation. Research has shown that CBD can also help regulate the sleep-wake cycle, making it easier to fall asleep and stay asleep throughout the night.

We like using CBD oil to help fall asleep as it help you to ease an active mind and ease drifting off to sleep. CBD tea is an excellent way to support a restful night’s sleep. When ingested, CBD has long-lasting effects due to its slow-release properties. Since it needs to be digested, it takes longer to take effect, allowing you to relax and maintain your sleep.

Incorporating CBD into your active living routine can have significant benefits….when you know you need to push on with your exercise routine or you just have a busy day ahead.

CBD for Active Living, CBD Studios

CBD Balm for Pre-Exercise Aches and Pains

If you’re planning on going for a run or hitting the gym, using a CBD balm before exercise can help ease any aches and pains you may be experiencing. CBD has anti-inflammatory properties that can reduce swelling and soreness in the muscles and joints. This can help you feel more comfortable during your workout and potentially prevent injuries.

For example, if you’re a runner experiencing knee pain, applying CBD balm to your knees before your run can help reduce inflammation and relieve pain. By using CBD for help with active living, it can allow you to run more comfortably and potentially improve your performance.

CBD Balm for Post-Exercise Recovery

After a workout, it’s common to experience muscle or joint soreness. This is a natural part of the recovery process, but it can be uncomfortable. CBD balm can help ease soreness and promote faster recovery to keep living the active life you enjoy. CBD has been shown to reduce inflammation and promote muscle relaxation, which can help alleviate post-workout soreness.

For example, if you use your bike for exercise or as a mode of transport, your knees may be sore after a long ride. Applying CBD balm to your knees after your ride can help reduce inflammation and ease any soreness or discomfort.

CBD for active living, CBD Studios

Medical studies for the use of CBD for active living

“CBD has been reported to exert a number of physiological, biochemical, and psychological effects, that have the potential to benefit athletes. For instance, there is preliminary supportive evidence for anti-inflammatory, neuroprotective, analgesic, and anxiolytic actions of CBD and the possibility it may protect against GI damage associated with inflammation and promote the healing of traumatic skeletal injuries. However, it is important to recognise that these findings are very preliminary, at times inconsistent, and largely derived from preclinical studies.” Danielle McCartney, Sports medicine open.

In this article, the review suggests that using CBD for active living may have potential benefits for reducing inflammation, improving sleep, and managing anxiety in the context of exercise. In particular, the authors note that CBD may be effective in reducing exercise-induced inflammation, which can help to speed up recovery time and reduce muscle soreness. Additionally, the review suggests that CBD may help to improve sleep quality, which is important for exercise recovery.

The review also notes that CBD may have potential benefits for managing anxiety, which can be particularly relevant for athletes and others who engage in high-intensity exercise.

Overall, this review article suggests that CBD may have potential benefits for exercise performance and recovery, particularly in the areas of inflammation reduction, sleep improvement, and anxiety management. However, more research is needed to fully understand its effects and to determine the optimal dosing and administration methods.

CBD Studios Recovery balm for active living

CBD Studios Chamonix has formulated a specialized Recovery Balm that targets muscle pain and aids in exercise recovery.

The CBD-infused recovery balm is the perfect solution for exhausted and overworked muscles.

Its powerful anti-inflammatory properties work to alleviate aches and pains that commonly occur post-workout.

Simply apply the balm to affected areas such as knees, shoulders, or wherever you require relief. Experience the soothing benefits of our CBD for active living with recovery balm and get back to feeling your best.


In conclusion, using CBD can help you stay active by improving sleep quality, easing pre-exercise aches and pains, and promoting post-workout recovery.

Whether you’re a runner, cyclist, or just looking to stay active, incorporating CBD into your routine may help you feel better and perform at your best.

As always, it’s important to consult with your healthcare provider before starting any new supplement or exercise routine.

CBD for active living, CBD Studios
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CBD for arthritis

Le CBD pour soulager l’arthrite, CBD Studios

What is Arthritis?

Arthritis is the most common joint disease, affecting almost one in two people over the age of fifty. Also known as osteoarthritis, it is a progressive degeneration and destruction of the cartilage in the joints.

There are inflammatory and non-inflammatory forms, and it is often associated with or the cause of other problems in the joint (effusions, synovitis, etc.).

The main factors are general (weight, age), genetic or linked to trauma. Affected joints are generally neither red nor hot, but over time the thickness of the cartilage is irreversibly reduced until it pinches the joint. When the cartilage disappears completely, the joint may become partially or totally impotent.

Massage Techniques, CBD Studios

CBD for arthritis 

CBD is used to ease and help many health conditions, including insomnia, anxiety and depression, nausea and chronic pain.

While studies and medical trials are still in their infancy, the anecdotal health claims of the  benefits are promising.

The pain caused by arthritis is reported as debilitating and exhausting. Traditional medication for arthritis includes a mix of different options, yet long-term use is not really healthy or recommended due to its adverse side effects.

Alternatives like lifestyle changes and the use physio techniques are becoming favoured and recognised to help ease the pain the condition causes.

Natural medicines including CBD are popular as another option.


CBD for arthritis has become as a natural supplement.

 It is most widely used as an oral tincture (CBD drops) where it is absorbed into the bloodstream and is received by CBD receptors of the Endocannabinoid system.

The Endocannabinoid system regulates many of the different systems we have to control our natural functions, like Sleep, Anxiety, Pain, and Skin health.

There is research to suggest that by using CBD as a supplement it will support and balance these functions to maintain overall wellness, this is homeostasis.

CBD seems to block specific receptors that influence inflammation and pain within the body.

This affects the way receptors respond to signals that they receive, reducing both inflammation and pain.

CBD for arthritis- Chronic pain

Painkillers are widely used to manage the chronic pain caused by arthritis suffers. This is so people can bear the tasks of daily life or continue exercise and sleep comfortably. However, the side effects of ibuprofen or similar medications are damaging to long-term health.  

CBD oil and balm are both popular choices for many patients.

CBD balm

How do you use CBD balm to relieve arthritis?

The balm can be absorbed into your skin and help reduce inflammation and pain.

You can apply CBD for arthritis relief directly to the area that hurts, such as your hands or knees, and massage it in gently.

CBD balm is a powerful product that works by interacting with the cannabinoid receptors present in the skin and underlying tissues. This unique interaction helps promote a sense of calm and relaxation while relieving discomfort and inflammation.

The Recovery Balm formula is made with 100% natural ingredients for an effective solution to the discomfort of arthritis pain.

Start with a small amount and see how you feel, you can always add more if needed.

CBD Studios customers have found it helps make daily activities more bearable and provides relief at night when it can be hard to sleep or get comfortable with arthritis pain.

Our study also noted that it using CBD for arthritis reduced pain perception and at the same time also improved mood.

CBD for arthritis, CBD Studios


How do you use CBD oil for arthritis relief?

When administered sublingually, CBD oil is placed under the tongue and held for about 60 seconds before being swallowed. The capillaries under the tongue absorb the CBD into the bloodstream, providing a quick and effective action.

Once CBD is in the bloodstream, it moves throughout the body, including the joints. The active compounds in CBD interact with cannabinoid receptors found in the peripheral and central nervous system, including CB1 and CB2 receptors, which are involved in the regulation of pain and inflammation.

This can help reduce inflammation in the joints and improve joint mobility, which can provide effective relief for arthritis sufferers.

Studies for CBD for arthritis

Research on the effects of CBD for relieving arthritis pain

While further research is needed to fully understand the effects of CBD on arthritis pain, some studies have suggested that CBD may help relieve arthritis pain. A study published in the European Journal of Pain showed that topical application of CBD may help reduce pain and inflammation associated with arthritis.

Another study published in the journal Pain found that CBD may help prevent the development of nerve damage and joint pain in animals with osteoarthritis.

The Arthritis Foundation provides an overview of CBD and its potential benefits for people with arthritis. They also refer to some studies that have been conducted on CBD and arthritis pain. Here is the link to their article:

The National Center for Complementary and Integrative Medicine also provides information on CBD for arthritis and its potential benefits. They have a page on CBD for health that includes links to some research studies on CBD and pain. Here is the link to their website:

Please note that there is evidence suggesting that CBD for arthritis pain, but further research is needed to fully understand its effects on the body. It is important to talk to your healthcare professional before trying CBD or any other supplement to manage your arthritis pain.

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CBD for skiing

Recovery CBD balm, CBD Studios

CBD for muscle pain is where CBD Studios get to help you the most!

At CBD Studios,  we’ve been just itching for the start of the Chamonix ski season. As we are runners and cyclists our legs are in pretty good shape. But skiing and ski touring always finds new muscles to ache and tire out.

Before and after a day of hard skiing, Recovery balm provides the soothing feeling of CBD for muscle pain.

If you like to ski long days in the backcountry, or moguls on the piste your legs will feel it especially if you ski in Chamonix. CBD Recovery balm is an all natural, vegan, anti-inflammatory balm.  It can be used before you start your day to ease any troublesome discomfort so you can focus on the day ahead.

CBD Chamonix, CBD Studios

CBD Studios products are produced from organic hemp, and products are triple tested by third-party labs. CBD recovery balm is free from THC and any chemicals. It complies to athletic doping regulations.

CBD Studios 100% natural recovery balm is formulated and made by us. The plant ingredients and healing components provide the pain relief that CBD is known for.

When your thighs or lower back are feeling the strain after a long day on the hill recovery balm is a must have natural pain relief.

It feels soft and luxuriously smooth when Massaged or rubbed into the target area.

When using CBD for muscle pain the healing properties will be activated instantly to reduce inflammation muscles and joints while you are settling down to après!

On another note, if the usual après ski drinks are not for you, you can enjoy a relaxing CBD tea. You will find the calming blend featuring other ingredients such as chamomile and mint not only delicious, but will help to relax the body and mind.

CBD tea and CBD oils, are both helpful to facilitate and enhance sleep.

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What is CBD? A complete guide

Massage Techniques, CBD Studios
What is CBD? CBD Studios

The complete guide to CBD.

What is CBD?

Cannabidiol (CBD) is a natural compound found in and derived from the hemp plant.

It is one of 104 cannabinoids (chemical compounds) that are also found in hemp.

CBD is extracted from industrial hemp plants and added to a carrier oil to be ingested orally, or used externally on the body.

Hemp has been grown for industrial purposes, to make textiles, rope and raw food materials for centuries.

What is CBD? CBD Studios

What is CBD? The difference between hemp and marijuana

The hemp plant is under the umbrella of the genus cannabis plant, where it has 2 strains, marijuana and hemp.

Although hemp has been used in foods, oils and natural remedies for centuries, the scientific discovery of the actual CBD compound was in the 1940’s.

After the discovery, chemist Raphael Mecholulam has pioneered research and carried out experiments testing various cannabinoid extracts. He discovered in primate testing that THC was the distinctive psychoactive compound and CBD the compound with therapeutic remedial effects.

It is really important to emphasise the common miss-conception, that CBD does not have the psychoactive effects like marijuana. Is made from hemp, which does not contain THC.

In the last few years, research and evidence to the health, wellness and medical benefits of the hemp plant are emerging. In most places, the active ingredient within the hemp plant, CBD, is legal while the cannabis plant itself still remains illegal.

What is CBD? CBD Studios

How does CBD work in the body?

Over the last few years CBD has become hugely popular as a natural supplement.

It is most widely used as an oral tincture (CBD drops) where it is absorbed into the bloodstream and is received by CBD receptors of the Endocannabinoid system.

The Endocannabinoid system regulates many of the different systems we have to control our natural functions, like Sleep, Anxiety, Relief, Energy, and Skin health.

There is research to suggest that by using CBD as a supplement it will support and balance these functions to maintain overall wellness, this is homeostasis.

There is a growing evidence to support the claim that CBD is anti inflammatory and soothing, which leads to a number of health possibilities.

What is CBD? CBD Studios

What is inflammation?

When you bang your head on the door or have pushed your muscles extra hard in the gym, your body will respond by increasing blood flow to that area. The area can be become painful, swell, heat and stop moving. Immune cell from the blood will fight the damage and start to build new tissue.

When our immune system is working properly Inflammation helps our body to heal and fight against infection

The danger arises when we experience chronic inflammation. Our immune system changes from protecting us to being the cause of damage.

Unhealthy food, polluted air that we breathe or other toxins can tell our immune system to fight.

The cells of our body suffer because of non-stop attack by unstable and defensive molecules causing our health to be impacted.

If you have signs of chronic inflammation, naturally you need to see a medical practitioner.

Why is CBD good for Inflammation?

Scientists are continuing the research on the ways in which CBD is able to fight inflammation. Studies have found that this natural substance may have many anti-inflammatory properties, by inhibiting the enzyme, which is responsible for the production of the compound that controls inflammation

CBD may encourage the body to reduce the production of inflammatory molecules and increase the number of antioxidant defences.

By taking CBD for pain relief as a natural anti-inflammatory it can to help relieve muscle soreness and joint inflammation.  Studies are also showing the reduction of the intensity of chronic pain as well as several inflammatory diseases.

CBD for anxiety

Several studies have shown that CBD reduces anxiety when used regularly.

Although the way CBD affects CB1 receptors in the brain has not been fully identified, however, it does seem to alter serotonin signals.

Serotonin, a neurotransmitter, plays an important role in your mental health. Low serotonin levels generally occur in people who have depression. Low serotonin may also cause anxiety.

The traditional treatment for low serotonin is a selective serotonin reuptake inhibitor (SSRI), such as sertraline (Zoloft) or fluoxetine (Prozac). These antidepressants are only available by prescription.

Anxiety may be managed with CBD instead of an SSRI. However, you should talk to your doctor before making changes to your treatment plan.

One of the most-studied claims to CBD is its treatment of epilepsy, especially in children. CBD and various medications based on CBD now help treat the condition.

What is CBD? CBD Studios

CBD and sleep

CBD may also allow for easier and deeper sleep. CBD seems to help calm down an anxious state of mind by balancing some of the hormones that may be working on overdrive to keep you awake.

Many researchers say that CBD improves sleep because it tackles the root causes of insomnia, like pain, or anxiety.

Studies show how CBD is very effective at helping to overcome anxiety.

This is partly due to the interactions with the natural cannabinoids found in the body which regulate natural functions. One of these is the activation of serotonin receptors in the brain.

When the body’s natural chemical balance is achieved by supplementing with CBD, natural functions like sleep are likely to be restored.

How is CBD made and what is CBD made from?

CBD is made from the hemp plants, either by indoor or outdoor cultivation methods.

Once the plants mature, they are harvested and then cured or air-dried.

At this stage the plant can be used for making tea or for smoking.

The plant is also ready for the CBD to extracted, a variety of processes are used.

CO2 extraction is widely the most acclaimed method.  At a low temperature it puts carbon dioxide under pressure. This gas becomes a liquid and is passed though the plant and extracts the CBD with it.

Another extraction method is with ethanol.

After the CBD has been extracted, it is combined with a carrier oil to dilute it and make it easier to consume as a tincture

Which type of CBD should I choose?

This depends on the matter you’re trying to address. If your shoulders are sore from sitting at your desk or your body aches from exercise, the CBD balm could help. If work or parenting is stressful you could take the edge of with CBD oil.

To help with a long nights sleep, the tea is a favourite as it aims to keep you asleep for longer.

There are many ways to use CBD. Look at your your needs and circumstances, and you will see there are a several options to consider.

What is CBD? CBD Studios

Different CBD products

CBD oil

CBD oil is the most widely used CBD product. It is a tincture, to be dropped under your tongue. Here it will absorb into the blood vessels, and go straight to your bloodstream without having to pass through the digestive system or liver first.

This means that you will benefit from all of the CBD compounds as they are not broken down by enzymes or digested in any way. This rapid absorption means that the effect of the oil starts working quicker. Which is why in our sleep kit, we like the oil to use to help you to fall asleep, whereas the tea which has to be digested, may help you to stay asleep for longer.

Full spectrum CBD

Full-spectrum CBD is made from the entire hemp plant, it contains all of the extracts naturally found in the plant, including a trace amount of THC (not enough to have a psycho-active effect) Legally it has to be below 0.3% in France.

As well as CBD, the Hemp plant is also full of other cannabinoids and nutrients. Research is showing that when they are all present they all work together for a greater therapeutic effect. This is called the Entourage effect.

The other cannabinoids are CBG, CBN, CBDA.

Terpenes are also present, they are also found in herbs, trees and fruit it is what gives cannabis its distinctive smell.

Vitamin A, C, E and B complex vitamins (niacin, riboflavin, and thiamine) and beta-carotene are also found in full spectrum CBD oil.  Zinc, potassium, iron, calcium and phosphorus are minerals found.

20 amino acids, Omega 3 and omega 6 are also found

What is CBD? CBD Studios

CBD Isolate

CBD isolate is CBD in its purest form. It is extracted from the plant and isolated from any other compounds.

It is CBD in its purest form, for those people who prefer to avoid even the smallest traces of THC.

Isolate is suitable for drug-tested athletes, or if you want to use CBD without THC for moral or professional reasons.

What is CBD? CBD Studios

CBD tea

Is made from the dried hemp plant by using the leaves and the flowers.

The leaves and flowers can be used alone or combined with your of choices of herbal fruit, herbal or caffeine teas for a  delicious calming blend.

As you drink your CBD tea, it goes through your digestive system slowly before entering the blood stream. This process can take a few hours so your body will feel the relaxing effects of the CBD for longer. This means it can promote a sense of calm for when you need it in the day or to help with a longer deeper sleep.

What is CBD? CBD Studios

CBD balm

Sore muscles and aching joints can slow down daily life, and stand in the way of sports or physical activities. CBD balm is formulated to help you to take care of aching muscles and sore joints so you can keep doing the activities and sports you love. A balm, also called a topical, absorbs easily into the skin. It is a great way to deliver CBD directly to problem areas andtarget discomfort. It can be used on it own or combined with other CBD products to benefit from the wide range of natural healingproperties of CBD.

How does it work?

When a balm is rubbed or massaged into the skin it will diffuse the active components, notably CBD. CBD receptors are found naturally all over the body. By applying a product containing CBD, these receptors will be activated to promote the soothing and anti-inflammatory effects of CBD. When blended with other natural plant extracts, the healing components can work together to provide relief from your symptoms and help to manage discomfort.

Why is CBD balm so efficient?

A CBD balm offers an ideal way to administer CBD when you want to relieve sore muscles and joints. It could give you fast relief from your symptoms and help you to manage discomfort by applying it directly to the area needed.

What is CBD Frequently asked Questions….

Is CBD legal in France and the rest of Europe?

Yes CBD is legal is France, however it cannot contain more than 0.3% THC. More than 0.3%, it falls outside the brackets of the law for a hemp plant so considers it psychotropic and therefore illegal.

CBD is legal in most EU countries but this THC % does vary. For example, in Italy it is 0.6%, and Switzerland is 1%.

Is CBD ok to use as an athlete?

CBD has been allowed in international competition since 2018, so yes it is legal for athletes.

To be as safe as possible using CBD as an athlete who is tested for banned THC, it a good idea to use to CBD isolate that does not contain even a trace of THC.

Are there any side effects or contra indications?

Evidence has accumulated to show there has never been a serious medical incident linked to CBD. It is also impossible to overdose.

CBD is suitable for most people, though it is recommended you check in with a medical professional before you start using it regularly. Especially, if you are being prescribed a medicine, or have any existing medical conditions that may conflict.

CBD and children

As studies on the use of CBD is in its infancy, so the long term effects have not been studied.

Parents sometimes use commercially manufactured CBD to treat some conditions in children, such as anxiety and hyperactivity. Caregivers may also use it for children on the autism spectrum to try to reduce certain symptoms of autism.

CBD hasn’t been tested extensively for safety or for effectiveness. While there is promising research about CBD, especially for seizure control, much is still not known about it.

Some parents are comfortable giving it to their children, while others are not.

Although CBD is usually obtained without a prescription, Epidiolex a medication for children with epilepsy is made from CBD, is available with a prescription from your doctor.

How Much CBD should you take?

The amount of CBD that you should use, depends of various factors including your body weight, conditions you’re trying to treat, how it CBD affects you, and more.

It also depends on the product you are using and the strength.

It is best to start on a lower dose and you can adjust it accordingly after a few days of trial.

Other compounds found in Hemp THE ENTOURAGE EFFECT

As well as CBD, the Hemp plant is also full of other cannabinoids.

CBG, CBN, CBC which all work together. This is called the entourage effect.

Terpenes are one of them, found in herbs, trees and fruit it is what gives cannabis its distinctive smell.

Vitamin A, C, E and B complex vitamins (niacin, riboflavin, and thiamine) and beta-carotene are also found in full spectrum CBD oil.  Zinc, potassium, iron, calcium and phosphorus are minerals found.

20 amino acids, Omega 3 and omega 6 are also found.

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Meet Andrea Mason, sea to summit athlete

Andrea Mason, sea to summit extreme

Meet Andrea Mason, sea to summit athlete.

She’s an athlete, an outdoor enthusiast and it just so happens she is swimming 3 Lakes, biking 800km and running 3 Peaks!!!!

The route is from Lake Bala in Wales, to the top of Ben Nevis in Scotland.

Massage Techniques, CBD Studios

The route is from Lake Bala in Wales, to the top of Ben Nevis in Scotland.

Andrea Mason, Sea to summit extreme, cbd studios

This is her 4th major challenge on the theme Sea to Summit.

In 2019 Andrea’s first challenge involved:
Swimming 34km across the English Channel, Cycling 900km across France and then climbing Mt Blanc.
All in just 4 days and 20 hours. 

Exactly one year later, she successfully completed the Mt Blanc Triple Crown, which involved:
Swimming 38Km around the perimeter of Lac Annecy.
Cycling the gruelling Tour Du Mont Blanc and running 170km around one of the toughest trail runs in the world, the Ultra Trail Du Mont Blanc.
All in just 4 days, 23 hours and 40 mins.  

Last year she took the challenge to South Africa, where she took on:
35 km swim across False Bay from Millers Point to Rooiels.
Cycling 360 km from Rooiels to the base of Seweweeks Port Peak.
With an epic finish Hiking/Climbing to the top of Seweweeks Port Peak (2335m)
All in just under 48 hours.

Andrea’s challenges and tireless efforts are to promote awareness surrounding female reproductive health with her charity « Lady Talk Matters » which she founded in 2020.

Massage Techniques, CBD Studios

A subject she has been familiar with from an early age, having suffered with persistent gynaecological problems including endometriosis. Researchers think that at least 11% of women suffer with this condition.


Endometriosis happens when tissue similar to the lining on the inside of your uterus or womb grows outside of your uterus or womb where it doesn’t belong. Endometriosis growths may swell and bleed in the same way the lining inside of your uterus does every month — during your menstrual period. This can cause swelling and pain because the tissue grows and bleeds in an area where it cannot easily get out of your body.

Andrea had a hysterectomy at 35 after being diagnosed with cervical cancer.


With this, it became Andrea’s mission to raise awareness around womens health, to encourage open discussions, educational material, sanitary materials and support network for women and girls experiencing reproductive issues.

Working in South Africa she has founded a centre in Kayamandi, in Stellenbosch, where affordable reusable sanitary pads are ethically produced for girls and women in the local community.

Lady talk matters, cbd studios

The centre employs women who have been taught to make the products. Andrea emphasises “the importance of using quality raw materials to ensure that the products are not only long-lasting, but also safe to use, even in under resourced settings.”
These re-usable sanitary pads made with a leak-proof PUL backing layer, a microfibre core and a comfortable bamboo charcoal layer against the skin. Washable and reusable, perfect alternative to disposable and single use pads.

Lady Talk Matters’ re-usable sanitary pad packs are available for purchase, which supports the manufacture of packs to be distributed to women or girls unable to afford them.
Lady Talk Matters tirelessly works and campaigns in an effort to encourage everyone to talk openly about female reproductive matters and to create change for the situation of period poverty.

10 % donation to Lady Talk Matters

To show our support for Andreas incredible athleticism as well as appreciation for her phenomenal work around womens health we will pledge 10% of all sales from CBD Studios to the charity from now until the end of July.

“The CBD balm has been a game changer for me, both during training, recovery and during my challenges. I find it almost instantly relaxes my legs and help them to recover quicker.

It also helps that the smell and texture are amazing. It doesnt leave your body feeling greasy and you don’t smell like you been dipped in olive oil. All in all, I wouldnt use anything else. » Andrea

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CBD massage

CBD massage, cbd studios

CBD for massage

Recovery CBD balm for massage is a great way to use CBD for its relaxing and anti-inflammatory properties.

This powerful healing recovery CBD balm can be used for specific areas in need and it is made with all-natural ingredients so ideal for sensitive skin.

CBD massage, cbd studios

CBD is well recognised for its healing properties and Recovery CBD balm can used to calm muscle pain in specific areas.

It is made with all-natural ingredients so ideal for sensitive skin.

It can be applied to knees, shoulders or wherever you feel tired over worked muscles that need relief.

What is CBD made from?

Cannabidiol (CBD) is a natural compound found in and derived from the hemp plant. It will not get you high and is not intoxicating. It is important to emphasise that CBD is made from hemp, which does not contain THC. THC is the compound found in marijuana, which is known for the psychoactive effects whereas CBD is a “non-psychoactive” compound.

Why is hemp beneficial?

Hemp has been grown for industrial purposes , textiles, rope and raw food materials for a long time. Over the last few years CBD has become a hugely popular as a natural supplement. What was once seen as a controversial substance has become mainstream.

It is most widely used as an oral tincture (CBD drops) where it is absorbed into the bloodstream and is received by CBD receptors of the Endocannabinoid system. The Endocannabinoid system regulates many of the different systems we have to control our natural functions, like Sleep, Anxiety, Relief, Energy, and Skin health.

There is research to suggest that by using CBD as a supplement it can support these functions to maintain balance and overall wellness, this is homeostasis.

CBD massage, cbd studios

Using  CBD topically

When CBD is rubbed or massaged into the skin it will meet the CBD receptors of the Endocannabinoid system, which are found naturally all over the body. By applying a product containing CBD, these receptors will be activated to give a soothing and anti-inflammatory effect. When blended with other natural plant extracts, the healing components can work together to provide relief from your symptoms and help to manage discomfort.

natural ingredients, cbd studios

CBD for massage

Recovery CBD balm is a perfect medium for different massage techniques (incl sports massage, reflexology,), as it has the ideal grip. It reduces friction on the skin and improves the treatment of muscles without stressing the skin.

It can be used all over and massaged into the body, or it can be rubbed and worked into problem areas where extra relief is needed.

As CBD is a completely natural plant compound we only use 6 other natural plant ingredients in the formula. As we believe (where possible) nature is the best fix, we want the massage balm to remain as natural as possible without any unnecessary additives.

It also means that the many healing properties of the CBD will be experienced fully without interactions.

The balm will also help soothe and repair areas of dry skin by the virtues of the coconut oil and Shea butter.

This pure formula gives remarkable results that are invaluable to many people’s lifestyles.


CBD for massage therapists

Massage therapists who use CBD Studios Recovery CBD balm, now find it an essential part of a treatment to target specific problem areas, as well as calm overall stress of body and mind.

As relaxation and pain relief are normal after a massage, CBD massage balm takes both of these benefits to the next level.

It is perfect to use for sports injuries or on-going aches and pains that require specific attention. Inevitably, the relaxing feelings from CBD are enjoyed by everyone.

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Stress, anxiety, relief…why i started using CBD…

CBD pour calme, CBD Studios

CBD for stress…the calming effects of CBD

CBD Studios founder, formerly a personal trainer I have always lead an active lifestyle. I am no stranger to the daily stresses that can impact our mental health and wellbeing. After trying CBD I found the results beyond beneficial by its calming effect, which made life easier when things got overwhelming.

I noticed the positive effects it was having physically too. Notably the backache from previous sports injuries was diminishing and knee pain was massively reduced when running. With this, CBD Studios Chamonix was created to offer products for body and mind. CBD Studios have created natural CBD wellbeing products to meet this need, complementing daily active life.

I have continued using CBD ever since, as I undeniably feel relief and notice its naturally therapeutic calming effects.

It has evidently been a difficult two years, with Covid 19 and being a solo parent with two children aged four and five.

CBD for calm since the Covid pandemic

Since the outbreak of Covid19 I have been witness to and been faced with many difficult and stressful situations.

Over the last year we have been confronted with confinement, home schooling, compromised family situations, change in work, health implications….the list goes on. With the stress that all this may incur, it is advantageous to at least try and maintain a sense of calm. Which by no means is easy and we often feel the need to explode!

Whilst it may be helpful to take some deep breaths or check we taking enough exercise when we are feeling anxious,  it is also becoming more and more favourable to also supplement with CBD oil.

Why is CBD effective for stress?

Our body has natural cannabinoids (CBD), which work to keep the body in balance by regulating the systems that control stress and anxiety, such as serotonin  (happy hormone), and cortisol  (stress hormone). When faced with the situations of last year these systems may have become exhausted. By using CBD as a supplement it provides a natural boost to keep these systems balanced helping you calm an anxious mind promoting a better sleep.

All our CBD products are made with organic CBD, products and extracts. They help with sleep, calm, skincare, and provide relief,

The website is easy to navigate and choose the right CBD products you need. We are open for click and collect, free delivery the same day in Chamonix and provide free postage in France.

CBD oil

An easy way to take CBD as a supplement is CBD oil drops, consuming a few drops of oil under your tongue. Drop your dose under the tougue morning or night or as you feel the need.
It is quickly absorbed into the blood stream via the capillaries under the tounge.

If you feel stress taking over and need to manage it better…CBD oil will do just that. This CBD oil formula allows you to maintain a balance of life, allowing you to better cope with the stresses of everyday life. These oils have no trace of THC, so are not harmful to your concentration or can alter your sensations. There is no taste, so a perfect solution for people sensitive to other earthy flavors of this type.

CBD grossiste, CBD Studios


Due to the notable efficacy of CBD for sleep we have designed a range of calm and sleep teas with hemp and CBD. I have selected other herbs for blends that taste delicious, all with calming properties.

Tisane de CBD, infusion de CBD, CBD Studios