Just a follow up on a previous post, about sports massage.
Types of Sports Massage:
Pre-Event: Warms up muscles and tendons through the use of invigorating techniques in preparation for intensive use. Used immediately prior to starting the event, pre-event work also gives athletes the chance to prepare mentally for maximum performance. Typical session is 10-15 minutes.
Post-Event: After cooling down, massage can help to relax tight muscles, relieve cramping, reduce recovery time and decrease muscle soreness. Typical session is 20-30 minutes.
Training Massage: Used regularly during training, to improve flexibility and address problems before they impair performance. Helps to prevent injury and reduce recovery time .
Pre-Race: Should be done 5-6 days before the race to help increase circulation.
Post-Race: The day after, walk for a few minutes then jog very easily for a few km. Gently stretch after your jog and try to have a massage after your run when muscles are warm. This will jump start your recovery.
Remedial Exercise: Range of Motion before and 1-2 minutes afterwards. Core Strengthening exercise.
Frequency: 1-2 times for event training
Deep Tissue massage up to 72 hours pre-event
Myofascial massage up to 24 hours pre-event
Post-event massage, the next day
Reasons for getting massage:
1. Increase circulation (oxygen transfer, waste removal)
2. Enhance performance
3. Decrease muscle fatigue up to 30 percent, as it encourages lymph drainage to flush out waste
4. Decreased recovery time up to 50 percent
5. Improved muscle tone
6. Reduced tension in muscles and joints
7. Relieve muscle soreness and inflammation
8. Prevent or recover from injury
9. Increased flexibility, by removing lactic acid
10. Retatin balance in body system
11. Increase mental alertness
Massage is an important part of serious training and can do wonders for sore muscles a week before a big race. Be sure to consult a Registered Massage Therapist since they are familiar with working on muscles.