The Role of Sports Massage

deep tissue sports massageThe purpose of Sports Massage is not well understood and its use would most likely increase with a greater understanding of how how exercise impacts our muscles.

After hard training or an athletic event, taxed muscles become constricted and shortened. Micro-tearing of muscle fibers also results from extended strenuous activity leading to swelling and adhesions (like strands of spaghetti stuck together). Without proper rest and stretching between exercise, muscles become increasingly fatigued and contracted. Constrictions prevent free muscle movement and literally destroy range of motion.

During massage, circulation is stimulated and muscle tissue is stretched helping muscles recover faster and more completely. Sports massage focuses on the muscle groups most used by the athlete and incorporates stretches to maintain muscle elasticity. Over the long-term, sports massage helps athletes sustain higher levels of performance and remain free of injuries.

Rest Period

There should be a period of rest after hard training to allow muscle recovery to take place. Depending on the intensity of the physical activity, the rest period can be anywhere from a day to several weeks.   By stimulating circulation and the lymphatic system, sports massage coupled with appropriate low-level activity increases the quality and effectiveness of the rest period. Some refer to it as ‘turbo-charging.’

Warm-up and Warm-down

Neglecting to warm-up can result in injury because cold muscles are less elastic and more vulnerable to damage. A proper warm-down with ample stretches helps start the muscle recovery process, re-aligning muscle fibers and preventing tightness.

Age Factor

As we get older, our muscles become more prone to damage due to wear and tear, so stretching and proper warm-up and warm-down become more important. Since it takes muscles longer to recover as we age, a longer rest period and more regular massage is beneficial.

Pre-Event Sports Massage

Pre-event sports massage can take place from two days to two minutes before a race. Two days before, sports massage can be thorough and deep to ensure you are in optimum condition and fully recovered from any previous exercise. Shortly before an event, sports massage uses passive stretches and muscle warming techniques for maximum muscle elasticity. Some also choose to get massage the day of an athletic event with the goal of either relaxing their nerves or “firing-up” for the competition, depending on the athlete’s particular needs.

Post-Event Sports Massage

If you are like many, you may be skipping the warm-down after an athletic event, whether due to exhaustion, elation or forgetfulness. Whatever the reason, sports massage can be a reasonable substitute for a warm-down since it stretches muscle fibers and helps effectively remove metabolic waste (through increased circulation). If there is an injury, cold therapy and cross-fiber massage techniques can be used to reduce swelling and remove muscle adhesions.

In summary, sports massage helps active individuals maintain flexible, rested and healthy muscle tissue helping to improve athletic performance. If you consistently suffer from stiffness or muscle fatigue after athletic activity, consider adding sports massage to your overall routine.

By Larisa Goldin, MBA, LMP

Get an Edge on Your Golf Game with Sports Massage

All athletes, including golf enthusiasts look for an edge that can help them train more effectively, perform better or overcome injuries quickly.  A competitive athlete will push his or her body to the limit to achieve greater speed, endurance or power.   All this pushing puts stress on the muscles and requires a great deal of recovery in order to avoid injury and overuse trauma.  Golfers are no exception to the risks of injury due to muscle overuse.  Sports Massage for Golf professionals and recreational golfers, can increase flexibility, speed recovery time after rigorous practice and decrease your chance of injury allowing you to achieve your true golf potential.

Sports Massage for golfThe main golf swing muscles and their role in the golf swing:

  • Shoulders support the golf club at the top of the swing and also add clubhead speed as an extension of the core
  • Upper Back maintains spine angle for ease of turning on back swing and follow- through
  • Lower Back is critical in maintaining golf posture during the swing and while putting
  • Glutes help maintain flexion in the hips and produce the ‘golf squat’ position for a powerful swing base
  • Quadriceps allow consistent knee flexion and golf posture for a repeatable swing
  • Hamstrings allow you to transfer your weight correctly on the backswing and downswing for maximum power
  • Core muscles produce maximum power from the pivot and store energy from torque created on the back swing

Sports massage for Golf players aids performance in the following ways:

  • Reduces chance of injury through assisted stretching and event preparation
  • Increases ange of motion and muscle flexibility resulting in improved power and performance
  • Shortens ecovery time between workouts by maximizing the supply of nutrients and oxygen to muscle tissue through increased blood flow
  • Enhances elimination of the metabolic by-products of exercise

Understanding Different Types of Massage

Deep tissue massage, Dreamclinic Massage Seattle and RedmondThere are various types of massage and understanding the differences will assist you in choosing the most effective technique to alleviate your discomfort.  In traditional massage, various levels of pressure and movement are applied to the body’s soft tissue — skin, muscles, tendons, ligaments, and fascia (the membrane which surrounds the muscles). Though there are many specialized massage techniques being used today, the most widely practiced is Swedish massage, built around five basic strokes – effleurage (gliding stroke), petrissage (kneading stroke), friction (steady pressure), tapotement (drumming), and vibration or jostling.

Some types of bodywork, such as Reiki or craniosacral therapy are much more subtle and work on an energetic level. They are an alternative to the more physical Swedish massage. But many other specialized techniques are easily incorporated into a Swedish massage. Dreamclinic practitioners are cross-trained in several techniques and will use them together with Swedish during a typical treatment session to tailor make a session that maximizes your massage experience.

To assist you in choosing the type of bodywork best suited for you, the most widely practiced massage modalities are described below. (There are even more modalities such as Hellerwork, Polarity or the Feldenkrais not described here). It is not necessary, although it may be helpful, for you to intimately understand the difference between all the massage modalities. What is most important is to be aware of your own goals in getting massage. You can then interview several practitioners, asking them what approach they would use to address your specific goals. If you have a condition such as whiplash or tendonitis, ask directly if the practitioner is skilled working on this condition and how they would go about it. This is the best way to ensure you will get the right type of bodywork for you.

Swedish massage – best known and most widely practiced approach to massage. It focuses on improving blood flow to the skin and muscle and removing muscle tension. Swedish provides generalized relaxation, improves circulation, lowers blood pressure, reduces stress and enhances one’s overall state of health.

Deep Tissue and Trigger Point Therapy – uses slow friction and deep finger pressure on body areas suffering from chronic muscle tension or areas that ache or feel contracted. This type of massage is useful for areas of hypertension, such as a stiff neck or sore shoulders. Deep tissue work works well in combination with traditional Swedish therapy.

Myofascial Release – All muscle is covered by a thin layer of tissue (called”fascia”) that helps maintain body posture and provides support and strength for the muscles. Fascia can tighten or become stuck in places, constricting muscle and not allowing it to fully relax. With Myofascial Release, the practitioner gently stretched fascia along the direction of the muscle until
the tissue releases and is fully elongated. The result of myofascial work is postural improvements and noticeable relaxation of cramped muscle groups.

Sports massage – Sports massage, geared toward athletes and fitness enthusiasts, is more vigorous than other forms of massage. Sports massage is used to warm up muscle tissue, assist in training, prevent injury, and aid healing in case of soreness or injury. It is used both before and after exercise, as well as in the treatment of sports injuries such as sprains, strains, or tendonitis.

Reiki – Reiki is a form of energy work. It uses a series of hands-on holding positions that correspond to vital organs and nerve plexes to assist the body’s own recuperative processes and restore mental calm. Reiki is excellent for those with anxiety or mood disorders. It is also gaining favor with cancer patients. Reiki works at the deepest levels of the body and is extremely relaxing.

Reflexology – Reflexology is based on the concept that all the organs of the body are mapped to our feet (and hands). Reflexology applies finger pressure, some stretching and movement to pressure points on the feet with the goal of promoting healthy functioning of the body’s various organs.

Shiatsu – This is a Japanese form of bodywork that is rooted in the same principles of Traditional Chinese Medicine as acupuncture. Both see the body as an interconnected web of energy pathways called meridians. Blockages to flow of energy results in imbalances: some areas have an excess of energy and others a deficiency. These blockages lead to tension, pain, and diminished health. The Shiatsu practitioner uses a combination of pressure, stretching, and holding key points to treat these blockages and restore a smooth flow of energy and balance in the body.

Lymphatic Massage – A very light, gentle, repetitive stroke is used to stimulate the activity of the lymphatic system where there is edema. Lymphatic massage is used to reduce swelling resulting from injury or post-surgery.

Heated Stone Massage – For these treatments, the therapist uses heated basalt mineral stones and/or semi-precious stones that represent the chakras. Muscle tension is released as the smooth stones move over the muscle. Heated Stone Massage is also thought to align subtle energies within the body for greater attunement and harmony.

Craniosacral Therapy (CST) – Craniosacral therapy monitors the rhythm fluid that is continuously draining and refilling around our brain and spinal cord. By monitoring the craniosacral rhythm, the therapist discovers where healing is needed and corrects the sources of pain using extremely subtle manipulative techniques. CST is an extremely gentle hands-on technique that causes deep relaxation for the client.

Rolfing – Rolfing is a system of body restructuring and movement education. It works with the deep myofascial structures of the body in order to release fascial adhesions and allowing the muscles and bones to return to balanced relationships. The focus is on alignment throughout they body – legs, torso, arms, etc… You may want to research more into Rolfing if you have serious postural deviations.

Pregnancy – Pregnancy massage is designed to decrease tension and swelling and increase circulation for both pregnant women and those who have just given birth.

5 Benefits of Using a Foam Roller

5 Benefits of Using a Foam Roller, original blog content by Dreamclinic Massage and Acupuncture Seattle, Redmond, BellevueDespite their appearance, foam rollers are not instruments of torture. Some of their scary-looking spikes may not look very inviting, but they are actually an essential part of a healthy, active lifestyle.

So, what is a foam roller exactly? They come in all shapes and sizes, and work to release knots in your muscles. Larger, cylindrical foam rollers are for the legs, hip, and back muscles. Smaller rollers are handheld and are specifically designed for calf and arm muscles. It’s best to roll out an hour or two after a workout, when your muscles are still sore from the activity, but are not inflamed.

Here’s how to use the two most common kinds of foam rollers:

Foam rollers: If you’re using a large roller, lay it on the floor and gently put your leg or hip on top of the roller. Slowly add pressure, rolling back and forth across the muscle to check for tight or tender spots. When you get to a knot in your muscle, it will be especially tender. Press your weight on that spot for 30-50 seconds. When you get to the end of your muscle, slightly release pressure. This process should be painful, but not unbearable. If the pain becomes sharp or intense, stop rolling, and contact a doctor if the pain continues.

Spiky foam rollers: These rollers are for deep tissue massages and are used the same way as normal foam rollers. They work out knots deep within your tissue fibers, and can be especially painful for rolling newbies. Do not start rolling with these!

Although the process of foam rolling may feel uncomfortable, you’ll feel great the next day. Rolling drastically releases muscle soreness and keeps your body limber and healthy. Here are five other benefits of foam rolling:

  1. When you are especially active, the soft tissue that connects your muscles (called fascia) can become inflamed and thicken. Rollers release that built-up muscle tension, keeping you muscles flexible and healthy.
  2. Rolling is one of the best ways to heal nagging injuries. Rolling breaks up scar tissue, which can form in hard knots and prevent your muscles from working properly.
  3. The results feel amazing! You will feel a big, relaxing release and extra sensation in the ends of your muscles as you roll them out and break up thick, chunky knots.
  4. It keeps you in check with your body. By rolling your muscles, you’ll learn more about your body, like where your pressure points are and which parts of your muscles are prone to tightness and possible injury. This self-awareness is the best form of injury prevention.
  5. It’s cheap and small. A trip to the doctor or a sports massage therapist can be costly, but you can buy a foam roller for $15 or less. Rollers are small and can be easily tucked against a cabinet for storage.

Foam rolling is the perfect complement to a healthy, active lifestyle. It soothes tight muscles, increases circulation, and reduces soreness after a workout. If you’re new to rolling, try it for ten minutes two times a week — you will see improvements the next day. And who knows, you may even graduate to the “scary-looking” spiky roller in no time.

 

Photo credit: https://www.pinterest.com/pin/263742121903007377/