Is massage part of your training program? Therapeutic and sports
massages are becoming increasingly popular with runners to reduce injury
and improve performance.
An effective massage training program includes maintenance, pre-event
and post-event techniques that improve endurance, lessen chances of
injury and reduce recovery time. Massage therapy is used to prepare the
athlete for peak performance, to drain away fatigue, to relieve
swelling, to reduce muscle tension, to promote flexibility and to
prevent injuries.
The overall objective of a massage maintenance program is to
help the athlete reach optimal performance through injury-free training.
Massage may increase range of motion, break up scar tissue that may be
built up in muscle tissue, cut the recovery time between workouts, and
lessen the strain of repetitive motion. The healing time for injuries
incurred while training can be significantly reduced with massage
therapy.
Pre-event massage is used as a supplement to an athlete's
warm-up. It is usually somewhat vigorous and short, not lasting more
than 15 minutes, with the specific goal of enhancing circulation and
reducing excess muscle and mental tension immediately prior to
competition.
Post-event massage reduces muscle spasms while helping to
release lactic acid and other metabolic wastes that may be trapped in
the muscle tissue. Many sports massage techniques enhance the body's own
recovery process – they can accelerate the athlete's return to training
and competition, as well as decrease the risk for injury. A massage
immediately following an event aims to aid circulation and should be
non-specific and rather gentle. Many marathoners also schedule an
appointment for a more intense treatment 24-48 hours after the event.
When selecting a massage therapist, you should keep the following in
mind:
Find a therapist that you trust and makes you feel comfortable.
Ask about his/her training and experience, along with a tour of the
facility.
Communicate with your therapist before and during the session.
Let him/her know when you are training and how it's going. Always
remember that you are in control of the treatment. Don't hesitate to
let your therapist know if you dislike something, or if a technique
feels particularly effective.
Schedule massages for your off-running days. Use the time to
relax, reflect and recover.
Drink plenty of water before and after a massage. Hydrated
tissue is more receptive to massage, loosens more quickly and stays
pliable longer.
You may feel soreness during a massage. Let your therapist know
what is tolerable for you. You could also experience some soreness
known as “post-treatment trauma” a day or two after therapeutic
work. It's normal, but should dissipate in another day or two if you
stretch and drink plenty of water.
If you are not getting a regular sports massage, you are missing a
great opportunity to improve your running, as well as extend the overall
life of your sporting career. To experience this healing art first-hand,
call the Aurora Rehabilitation Center-Complementary Medicine at
414-219-5241 to schedule your appointment.
