Body Science
Rubbed Up the Right Way By Sean Falconer
Many of us love a massage , because it not only feels great and relaxes us , but can also help to reduce muscle soreness and speed up recovery after a run , or from an injury … but first you need to know what type of massage to go for , and when .
If you know how to use Google effectively and you go looking into the types of massage listed on the Internet , chances are that you will find more than 30 different types of massage out there . In other words , a massage is not just a massage , and one size does not fit all when it comes to sports massage , so it ’ s no wonder many athletes are confused about what type of massage would benefit them most . There are four specific types to look out for , each offering a slightly different focus and result .
1 Swedish Massage is perhaps the most wellknown type of massage , and is often associated with relaxation and pampering . However , it can also benefit athletes , especially before a big race , especially after a hard week of training , because its lighter , longer , flowing strokes of various pressure release muscle tension and increase blood-flow , without damaging the muscles or leaving the athlete feeling sore . It can also be used for recovery after a hard race or workout .
2 Active Release Technique ( ART ) combines movement with deep pressure to help relieve and reduce muscle adhesions and scar tissue . Using the hands , the therapist will check the texture , tightness and mobility of the soft tissue and then work to break up adhesions and increase movement of the muscle . ART is recommended for treating a specific injury , especially when scar tissue affects the ability of the body to heal itself , and it is particularly effective for hamstring injuries , plantar fasciitis and shin splints .
3 Trigger Point Therapy targets muscle knots and painful areas in the muscle tissue , with the therapist using deep pressure to help loosen the adhesions between muscles . Like ART , this technique is recommended for the treatment of injuries , and is most effective for IT band tightness , calf strains and hamstring injuries .
4 Deep Tissue Massage targets both the superficial and deeper layers of muscles and fascia , and is often quite intense as a result , but unlike Trigger Point Therapy , it works the entire muscle instead of just a trigger point . Athletes often develop interconnected tight spots when they increase their distance and intensity in training , and this technique is often the most effective to combat this tightness .
Timing is Key
Once you have chosen which form of massage to go for , the next question to answer is how often to go . It really is a case of different strokes for different folks – if you ’ ll excuse the pun – and you need to work out through experimentation what works best for you , and what fits your budget . For example , a weekly massage could help prevent injuries by loosening tight areas before they become a serious problem , but if that is too expensive , or your schedule does not allow for weekly sessions , you could opt for a massage or two during the most intensive period of your training programme , when increased mileage or doing a lot of speedwork can lead to injury due to tighter hamstrings , glutes or hips .
Keep in mind that a deeper massage can leave your muscles feeling sore for a up to a few days , or leave you feeling tired and lethargic . It is therefore best not to go for a massage in the last few days before a big event – rather schedule it about three to five days before the race , and up to seven to 10 days before , if you have not been for a massage in a while . Also , the deeper the massage , the longer it will take for your muscles to recover , and your legs may feel a bit dead the day after a deep massage , but that is normal and will soon pass . In other words , going to the race expo before a big race and suddenly deciding to go for a leg massage may not be the brightest idea , if your muscles are not used to it !
Final Bit of Advice
One of the biggest misconceptions about massage is that it is supposed to hurt to be effective . This simply is not true . Granted , when a therapist works on a tight area , you will feel some discomfort , and some forms of massage do really dig into your muscles and fascia , such as Lynotherapy or Fascia Release Treatment , but in general , a massage should not leave you bruised . Also , drinking lots of water after a massage will help flush out some of the toxins and waste products released from the muscles .
Sean Falconer has been a running journalist and magazine editor for 25 years , and in that time has interviewed five Marathon World Recordholders as well as sprinting great Usain Bolt . He joined Modern Athlete in 2009 and is now one of the three co-owners of the magazine . He has been running since 1995 , has done hundreds of races through the years , and counts running the Himalayan 100-Mile Stage Race in India as one of his best running experiences .
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