Massage Therapy is known to be one of the earliest forms of physical therapy. Today, Massage Therapists are behind the scenes at National and International competitions. Everyone can benefit from Massage Therapy whether they are a world class athlete, an occasional athlete, or a weekend warrior. Sport Massage is a field within Massage Therapy that focuses specifically on enhancing training, preventing injuries, and assisting the healing process when an injury does occur.
All athletes want to improve performance and have a competitive edge. This can be accomplished by incorporating a training schedule that will enhance skill, strength, stamina, suppleness, and speed. Factors such as sport, competition level,
and possibly position on a team will also affect the training schedule. No matter which sport, the aim is almost always to increase the level of training and thereby subject the body to gradual and controlled overuse. This is where massage is
beneficial because it will enable the athlete to train harder and do more during each session. The athlete will also require less rest between training sessions and events. While working with an athlete over time, a skilled Massage Therapist will be
able to evaluate muscle tone. This will help the athlete maintain a healthier physical state by detecting variations in soft tissue.
Receiving regular Massage Therapy treatments may help athletes prevent overuse injuries. It is this overuse that can create problems in soft tissue. If these injuries are ignored and become chronic they will not only affect how quickly the athlete may improve but may also affect the athlete’s performance. Eventually the athlete may be susceptible to developing more serious conditions. For example, a rugby player who has a minor overuse injury may not be able to compete at their usual
level of ability. As a result, this athlete might be unknowingly compensating for that injury and suffer another injury while not being fully prepared for varied field conditions or an unexpected tackle.
Sport Massage has 3 separate aspects that share the same goal of enhancing performance.
1. Pre-Event Massage
Pre-event massage is generally administered 20-30 minutes prior to a competition. Massage can also be beneficial several hours to 1 to 2 days prior to an event and aid the athlete in sustaining peak condition while not interfering with their training and preparation.
Benefits:
- Assists the athlete in preparing for competition or training if used with a proper warm-up
- Improves circulation which can maximize the supply of nutrients and oxygen to the body
- Calms nervous tension
- Decreases muscle spasms (decreasing pain)
- Breaks up adhesions (increases range of motion)
- Prepares the athlete for optimal performance while reducing the chances for injuries
- Promotes strength, speed, power, and endurance
- Decreases pre-competition anxiety (psychological benefit)
Precautions:
- Do not soothe – massage is very brief with fast stimulating techniques
- Not intended to replace the need for a comprehensive warm-up
-Not intended to be used as a therapeutic treatment to treat injuries
2. Post-Event Massage
Post-event massage is generally administered 30 minutes to 6 hours following a competition. Massage can also be beneficial
up to 2 days after an event or heavy training and is intended to further the body’s recovery process.
Benefits:
- Enhances and accelerates recovery (adequate recovery is also a major factor in avoiding over-training syndrome)
- Decreases muscle pain, tension, stiffness, spasm, fatigue and soreness
- Reduces DOMS (delayed on-set muscle soreness)
- Increases circulation and accelerates removal of waste products
- Creates a prolonged state of reduced muscular tension
- Psychological benefits (promotes relaxation)
Precautions:
- Techniques should be deeper and longer than pre-event massage
- Flushing massage with generous free movement and light sustained passive stretches are intended to prolong warm down
- Do not start to integrate more therapeutic work until after 2 days
3. Preventive/Training Massage
Preventive/Training Massage is administered 2 or more days before or after an event. Massage allows the athlete to train harder and more consistently by focusing on the prevention of developing chronic injuries and aid in the healing process of
current ones.
Benefits:
- Adds consistency to training
- Decreases strain and discomfort of training
- Helps eliminate trigger points and areas of stress
- Relieves tender areas before they become injured
- Decreases the chances of injury (could help lengthen the athlete’s career)
- Restores lost mobility
- Promotes proper scar tissue formation which prevents scar tissue from adhering muscular fibres together
- Helps heal chronic injuries if they do occur
Contraindications:
As with any form of therapy there are a number of circumstances that Sport Massage could be detrimental rather than beneficial. Some contraindications for massage include but are limited to the following:
- High body temperature
- Acute traumas such as open wounds, recent bruising, contusions, and burns
- Acutely inflamed veins or arteries (varicose veins, phlebitis, or thrombosis)
- Cancer
- Melanoma
- Haemophilia
- Infectious skin diseases such as bacterial infection, lymphagitis, fungal infections, viral infection, or herpes
- If the athlete has reacted adversely to massage treatments in the past
- Pain that is worse at night
- Tingling in both feet or all 4 extremities
- Bladder or bowel function problems
- Anaesthesia or parathesia in groin or genitals
- Signs of hyper or hypothermia
- Do not massage directly over skin rashes, deep bruises, bone breaks, tumours or cysts
Sport Massage can assist the athlete in all phases of competition reducing soreness during the training process, giving a head start before competition and speeding recovery after the event. Soreness and injury experienced by both elite and occasional athletes make Sport Massage beneficial to everyone.
For my fellow cyclist if you all wanna have a good sports massage, please make an appointment with me.
Wednesday, June 24, 2009
Tuesday, June 2, 2009
Quick Post-Century Recovery Techniques
There are a number of ways to reduce post-exercise soreness and accelerate the recovery process, such as recovery rides, massage, stretching, nutrition, and appropriate use of pain relievers. Let’s take a quick look at each:
Recovery rides can take place on the days following a century ride. These rides should be done at a low intensity with very light resistance. Cadence should be slightly lower than normal (usually around 75-85 rpms), and duration should be anywhere from 30 to 120 minutes. It is best to do these rides on flat terrain, or you can even do them on an indoor trainer or spin bike in a gym. If you encounter hills, gear down or slow your cadence to keep the pedal pressure light. The key for recovery rides is to allow the muscle to become warm and loose, without building fatigue. This will stimulate blood flow, help in muscle repair, and decrease the perception of muscle soreness.
Massage has been demonstrated to be effective in improving well-being after a long, hard ride. While research in this area is inconclusive, subjects consistently report decreased levels of fatigue when treated with massage following exercise. Possible explanations include improved sleep patterns, heightened endorphin and serotonin levels, and decreased levels of stress hormones following treatment. While the positive impact of massage may be more psychological than physical, if it makes you feel better, then take advantage of it. You can also perform self massage on reachable parts of your body, such as your legs, to aid in relaxation.
Stretching can help to relax muscles and decrease post-exercise soreness. Post-exercise stretching should be light for the first 24-48 hours following a century. Research indicates that stretching with excessive force after an intense workout is likely to add to muscle damage and delay the recovery process, so be gentle.Stretching to increase flexibility should be done at the end of a recovery ride or a moderate intensity workout, when the muscles are warm but not overly fatigued.
Nutrition following a century ride can dramatically affect recovery. Even the best pre-exercise and during-exercise sports nutrition plans will result in a dramatic net decrease in carbohydrate stores. The amount and timeliness of carbohydrate intake following exercise should be well planned in order to maximize metabolic and musculoskeletal recovery. You should plan on eating about .75 grams of carbohydrates per pound of body weight within 15-30 minutes following exercise. For example, a 165-pound individual should plan to ingest around 124 grams of carbohydrates immediately following exercise. Continue to ingest this amount every two hours for four to six hours after exercise.
The meal in that first half-hour is crucial due to the increased glycogen absorption rates immediately following exercise. In addition, some research has demonstrated increased absorption rates and improved muscle recovery when adding a modest amount of protein to a carbohydrate-rich post-exercise meal. A carbohydrate recovery drink like High5 Protein Recovery or PowerBar Recovery provides a lot of carbohydrate and enough protein to give you the accelerated carbohydrate replenishment. Having a couple of bottles of recovery drink pre-made for after a ride will assure that you get the necessary nutrition and all the benefits of a quick recovery. In addition, by drinking, rather than eating, your calories, you’ll also assist in the re-hydration process.
Pain Relievers can help make your recovery time more comfortable, which means you feel better moving around. This is important because walking, short rides, and other forms of light exercise all hasten the recovery process. There are many pain relievers out there, and you should consult your physician about which one is right for you. NOTE: Roadcycling.com and its owners do not endorse or recommend the use of pain relievers.
Recovery is an integral part of every training plan; in fact, some would argue that your level of fitness lies more in your ability to recover than it does in your ability to exercise. A good recovery plan will not only make the post-century experience more tolerable, but it will help you get back on the bike sooner to start training for your next big event.
Recovery rides can take place on the days following a century ride. These rides should be done at a low intensity with very light resistance. Cadence should be slightly lower than normal (usually around 75-85 rpms), and duration should be anywhere from 30 to 120 minutes. It is best to do these rides on flat terrain, or you can even do them on an indoor trainer or spin bike in a gym. If you encounter hills, gear down or slow your cadence to keep the pedal pressure light. The key for recovery rides is to allow the muscle to become warm and loose, without building fatigue. This will stimulate blood flow, help in muscle repair, and decrease the perception of muscle soreness.
Massage has been demonstrated to be effective in improving well-being after a long, hard ride. While research in this area is inconclusive, subjects consistently report decreased levels of fatigue when treated with massage following exercise. Possible explanations include improved sleep patterns, heightened endorphin and serotonin levels, and decreased levels of stress hormones following treatment. While the positive impact of massage may be more psychological than physical, if it makes you feel better, then take advantage of it. You can also perform self massage on reachable parts of your body, such as your legs, to aid in relaxation.
Stretching can help to relax muscles and decrease post-exercise soreness. Post-exercise stretching should be light for the first 24-48 hours following a century. Research indicates that stretching with excessive force after an intense workout is likely to add to muscle damage and delay the recovery process, so be gentle.Stretching to increase flexibility should be done at the end of a recovery ride or a moderate intensity workout, when the muscles are warm but not overly fatigued.
Nutrition following a century ride can dramatically affect recovery. Even the best pre-exercise and during-exercise sports nutrition plans will result in a dramatic net decrease in carbohydrate stores. The amount and timeliness of carbohydrate intake following exercise should be well planned in order to maximize metabolic and musculoskeletal recovery. You should plan on eating about .75 grams of carbohydrates per pound of body weight within 15-30 minutes following exercise. For example, a 165-pound individual should plan to ingest around 124 grams of carbohydrates immediately following exercise. Continue to ingest this amount every two hours for four to six hours after exercise.
The meal in that first half-hour is crucial due to the increased glycogen absorption rates immediately following exercise. In addition, some research has demonstrated increased absorption rates and improved muscle recovery when adding a modest amount of protein to a carbohydrate-rich post-exercise meal. A carbohydrate recovery drink like High5 Protein Recovery or PowerBar Recovery provides a lot of carbohydrate and enough protein to give you the accelerated carbohydrate replenishment. Having a couple of bottles of recovery drink pre-made for after a ride will assure that you get the necessary nutrition and all the benefits of a quick recovery. In addition, by drinking, rather than eating, your calories, you’ll also assist in the re-hydration process.
Pain Relievers can help make your recovery time more comfortable, which means you feel better moving around. This is important because walking, short rides, and other forms of light exercise all hasten the recovery process. There are many pain relievers out there, and you should consult your physician about which one is right for you. NOTE: Roadcycling.com and its owners do not endorse or recommend the use of pain relievers.
Recovery is an integral part of every training plan; in fact, some would argue that your level of fitness lies more in your ability to recover than it does in your ability to exercise. A good recovery plan will not only make the post-century experience more tolerable, but it will help you get back on the bike sooner to start training for your next big event.
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