When to have a sports massage
It’s important to note that research suggests that a massage here and there is nice, but won’t give you the same benefits as a regular massage program. Like exercise itself, your benefits are cumulative, meaning the more regularly you receive a massage, the more you’ll reap their advantages. Think of it as preventative maintenance. That being said, know that the benefits are often short-lived and part of the reason why it is a cumulative action.
You do not need to be an athlete or sports person to benefit from a sports massage. It is also very beneficial in helping relieve muscle tension caused by the stresses and strains of everyday life.
For those actively training I would always recommend once a week if possible or every other week if you’re training at a high level. If getting a weekly or bi-weekly massage isn’t in the budget or you don’t have time, I suggest aiming for twice a month.
Sports massage is an effective addition to a training schedule, and treatments vary according to when and why you seek treatment. In general, there are four main types of treatment:
Pre-event
The aim of a pre-event massage is to get the body and tissues ready for the event ahead. It will help you compete in a more focused way and help to ward off injury by preparing muscles and joints. As the name suggests, it is best practised just before an event and the massage is performed at a fast, brisk pace - though not too deep - to get your muscles ready. Remembering that you may leave a massage feeling as sore as you would after a tough workout, you’ll want to schedule pre-event (like a hard workout or a long run) or pre-race massages about three to five days before the actual event. In fact, if you can schedule it on a rest day, do so.
Post-event
A sports massage after a race is a great way to soothe and ease fatigued and tired tissues and prevent DOMS (delayed onset muscle soreness). The pace of this massage is slow, rhythmical and gentle.
Post-event or post-race massages follow the same rule of thumb: wait three to five days afterwards in order for any lingering soreness to dissipate. Depending on the event Post-event massage could carry over into the next day or within 72 hours of the event.
Maintenance massage
This type of massage takes place in between training sessions, is suitable for non-athletes and the aim is to work on specific elements and tissue structures which have become shortened, tight and painful. The idea is to loosen off tightness within soft tissues so as to improve performance and prevent injury. A variety of techniques can be used, ranging from deep tissue work, Trigger Point therapy, Muscle Energy Technique and mobilisation of joints, to specific stretching and strengthening. A typical sports maintenance massage can last from between 30 minutes to an hour and is a very helpful regular addition to a training programme, particularly if you're training for an endurance event.
Injury treatment
Sports massage can also be used to treat specific soft tissue injuries and a wide variety of techniques and methods can be used to reduce the recovery time and help get you back running. This type of treatment can last from between 30 minutes to an hour, dependent on the injury.
A regular massage program will help Pros and amateurs alike who are looking to improve their conditioning and performance, recover faster and with fewer, if any, injuries,
No matter the type of massage or when you receive it, you need to drink half of an ounce of water per pound of body weight for that day. This is a good formula to follow, even if you aren’t competing.
Used as preventative maintenance, to address pain or to assist in recovery, massages can be an essential weapon in your training arsenal. They also help you to relax and feel physically and psychologically better, benefits that even the non-athlete would enjoy.
Remember keep your body in a good working order and it will serve you well”.
It’s important to note that research suggests that a massage here and there is nice, but won’t give you the same benefits as a regular massage program. Like exercise itself, your benefits are cumulative, meaning the more regularly you receive a massage, the more you’ll reap their advantages. Think of it as preventative maintenance. That being said, know that the benefits are often short-lived and part of the reason why it is a cumulative action.
You do not need to be an athlete or sports person to benefit from a sports massage. It is also very beneficial in helping relieve muscle tension caused by the stresses and strains of everyday life.
For those actively training I would always recommend once a week if possible or every other week if you’re training at a high level. If getting a weekly or bi-weekly massage isn’t in the budget or you don’t have time, I suggest aiming for twice a month.
Sports massage is an effective addition to a training schedule, and treatments vary according to when and why you seek treatment. In general, there are four main types of treatment:
Pre-event
The aim of a pre-event massage is to get the body and tissues ready for the event ahead. It will help you compete in a more focused way and help to ward off injury by preparing muscles and joints. As the name suggests, it is best practised just before an event and the massage is performed at a fast, brisk pace - though not too deep - to get your muscles ready. Remembering that you may leave a massage feeling as sore as you would after a tough workout, you’ll want to schedule pre-event (like a hard workout or a long run) or pre-race massages about three to five days before the actual event. In fact, if you can schedule it on a rest day, do so.
Post-event
A sports massage after a race is a great way to soothe and ease fatigued and tired tissues and prevent DOMS (delayed onset muscle soreness). The pace of this massage is slow, rhythmical and gentle.
Post-event or post-race massages follow the same rule of thumb: wait three to five days afterwards in order for any lingering soreness to dissipate. Depending on the event Post-event massage could carry over into the next day or within 72 hours of the event.
Maintenance massage
This type of massage takes place in between training sessions, is suitable for non-athletes and the aim is to work on specific elements and tissue structures which have become shortened, tight and painful. The idea is to loosen off tightness within soft tissues so as to improve performance and prevent injury. A variety of techniques can be used, ranging from deep tissue work, Trigger Point therapy, Muscle Energy Technique and mobilisation of joints, to specific stretching and strengthening. A typical sports maintenance massage can last from between 30 minutes to an hour and is a very helpful regular addition to a training programme, particularly if you're training for an endurance event.
Injury treatment
Sports massage can also be used to treat specific soft tissue injuries and a wide variety of techniques and methods can be used to reduce the recovery time and help get you back running. This type of treatment can last from between 30 minutes to an hour, dependent on the injury.
A regular massage program will help Pros and amateurs alike who are looking to improve their conditioning and performance, recover faster and with fewer, if any, injuries,
No matter the type of massage or when you receive it, you need to drink half of an ounce of water per pound of body weight for that day. This is a good formula to follow, even if you aren’t competing.
Used as preventative maintenance, to address pain or to assist in recovery, massages can be an essential weapon in your training arsenal. They also help you to relax and feel physically and psychologically better, benefits that even the non-athlete would enjoy.
Remember keep your body in a good working order and it will serve you well”.
