Sports Massages for Active Lifestyles
The better you can recover, the better you can perform the next time.
- Massage helps to loosen up, release and relax the muscles after exercise, increase range of motion. Helps recovery and sustain performance.
- Massage releases “feel good” endorphines that calm the peripheral nervous system.
- Massage moves out toxins and brings nutrients to the muscles.
- Massage breaks up adhesions that can cause restrictions and referred pain.
Stretching Muscles (and Myofascia?)
- The whole body is held together by myofascial/connective tissue. It surrounds all of our muscles and organs, and holds our body together.
- When we stretch our muscles, we are also stretching our fascia.
- Anatomy Trains show patterns of the way fascia connects the muscles/body.
- Laser and massage therapy also stretch and promote fascia loosening.
Can you benefit from this type of Massage Therapy? If you are an active individual or a professional athlete.
Why is athletic massage important? It reduces recovery time and helps you feel better with your next activity!
There are 4 areas of Training and Timing for Therapeutic Massage…
1. Traditional Pre-event massage – within 90 min of activity or event
- Warms muscles for activity, excites the nervous system, increases blood flow, Helps delay feeling of exertion – takes longer to get tired and reduces injury.
2. Prevention and Maintenance work – in between training or activity
- This is the time to work deeper and remove restrictions, will help to improve performance and reduce injury, improve tissue healing, improve range of motion and reduce muscle stiffness.
3. During Injury or Rehabilitation
- Clear connective tissue restriction, release fascia and trigger points. Increase circulation – remove fluids and toxins and bring in oxygen and nutrients – to facilitate healing.
4. Recovery – Within 1-3 hours post exercise or activity
- Helps muscles to recover, (DOMS) Delays onset of muscle soreness, helps with muscle endurance and power output, reduces muscle fatigue, calms the nervous system and helps relaxation.
- Sports Massage Therapy treats musculoskeletal conditions using advanced techniques, understanding of anatomy and physiology, injury pathology, proficient palpation. Skilled assessment ability is important to include history, range of motion and manual muscle testing.
- Advance strokes combine deep parallel stripping, compression with movement, perpendicular compressive effleurage – broadening and lengthening, cross fiber fanning and incorporating movement to help tissue matrix change and pressure is enhanced.
Athletic and Active Tips To Reduce Injury
Dynamic Warm Up Before Activity (In contrast to static stretching)
- Incorporate the whole body, make movement more specific designed to target movement pattern that will be used in the upcoming activity. Increases heart rate and body temperature, enhances muscle excitement and enhances tissue pliability and range of motion. Consider hopping, lunging, later and rotational movements.
Adjunct Techniques for Recovery
- Use active recovery. Continue low intensity activity for around 10-20 minutes for continuation of circulation to muscles. This type of slow recovery helps to flush tissues and slows heart rate gradually.
Please Contact Cindy with additional questions.
Call or Text: 843.505.1414
Email Cindy: firstname.lastname@example.org