The benefits of a sports massage are numerous: improved flexibility, reduced risk of injury, and a boosted circulatory system, just to name a few. But bodywork isn’t a one-size-fits all tool, and there are certain things to consider before booking an appointment. Here, three runner-trusted massage therapists impart important pre-massage knowledge.
Combine these with the 4,146 active players in the NFL (National Football League) MLB (Major League Baseball), NBA (National Basketball Association), NHL (National Hockey League) and MLS (Major League Soccer); the 244 Olympic athletes on Team USA who competed in the 2018 Winter Games; and all of the “weekend warriors” who play sports on a more sporadic basis and this represents a huge number of individuals who rely on their bodies to consistently perform at higher levels.
Get up off your chair and walk around the desk. Take a quick but deliberate walk to the water cooler and drink a sip of water. This will help increase circulation and get your body moving more during the day. It can be calming to break up the tension that can come from sitting in one place especially since we spend so much time in front of screens!
Deep tissue massages are usually “cross-grain,” moving against the muscles to relieve aches or pains rather than moving with them. This can sometimes feel a bit more painful as a result compared to standard “relaxation massages.” However, the pressure involved in deep massages is actually a good thing. It provides many of the benefits that this type of therapeutic massage has to offer. Deep tissue massages also tend to be slower-paced and longer than many other massages, ideally about 1.5 hours long, which gives bodily tissue enough time to warm up and then relax.
A great may of the massage modality empires are based on a basic guiding principle or school of thought I call “structuralism” — an excessive preoccupation with biomechanical and postural factors in pain problems, AKA the biomechanical bogeymen. Structuralist techniques are all fixated to some degree on straightening or improving your meat, because they believe that you are crooked or unbalanced in some way. This notion is easy to sell, but the entire school of thought has little merit. It is debatable at best — and debunked nonsense at worst. This is another topic I have covered in (great) detail in another article: Your Back Is Not Out of Alignment: Debunking the obsession with alignment, posture, and other biomechanical bogeymen as major causes of pain.
This review of 35 tests of treatments for delayed onset muscle soreness (DOMS) is strongly consistent with my own past interpretations of the research: basically, nothing works. Massage is “slightly effective” but “its mean effect was too small to be of clinical relevance.” The evidence for cryotherapy, stretching, and low-intensity exercise is not promising, but technically still inconclusive: more study needed.
Trigger points may respond to massage, and that is certainly my impression from three decades of rubbing my own trigger points and trying to help other people with theirs. It’s also what legions of massage therapists believe. But don’t ask science for confirmation — it’s playing hard-to-get here. I get dorky in detail about the science of trigger point massage in the trigger points tutorial, but here’s the bottom line …
“Some Zen teachers say that the way the body takes care of us, without our even being aware of it, is an example of the beautiful and continuous functioning of our Original Nature, the inherent goodness and wisdom of our being. Our hand pulls back from fire before we even register heat, our eyes blink before we are aware of a sharp sound, our hand reaches out to catch something before we know it is falling.”
So presenting lactic acid as some kind of metabolic bogeyman that massage can purge from the flesh is wrong on many levels. This is another nail in the coffin of the daft notion that massage “detoxifies,” and yet another reason to be suspicious of any therapist who talks about “detoxification” — as is sometimes unethically done to rationalize adverse effects of therapy that actually have other causes, including potentially serious conditions.69
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Deep-tissue massage can be an effective treatment for injured muscles. Because it facilitates the movement of toxins from the muscles and helps stretch tight or twisted muscle mass, deep-tissue massage can help promote healing. Because massage also helps relax muscles, it can reduce the pain caused by injuries, too. Deep-tissue massage is frequently used to rehabilitate sports injuries.
Sit back, or lie down. Close your eyes. Imagine a serene beach, a green forest, or a nice breeze. Allow yourself to indulge in seeing a whole picture of peace – whatever that is. Give yourself bonus points for imagining the delightful sounds and scents of your favorite location. You’ll be giving yourself a small escape – a mini-midday vacay. And it can have a wonderful effect on your peace of mind.
When we face stressors in life, we can carry physical and psychological tension, and these tensions can feed off of one another. Feeling physically tense can increase your psychological and emotional tension and vice versa. Conversely, relaxing your body physically can help relieve psychological stress, and relaxing your mind can help you to physically relax and release tension in your body. When your stress response is no longer triggered, it becomes far easier to approach challenges in a proactive, peaceful way.
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This energy-based, traditional Thai massage, focuses on feet and reflexology, up to the knees, using a wooden therapy stick, massage oil from Wat Po in Thailand and massage cream. reflexology points on the soles of the feet are associated with particular body organs. Pressure on specific points helps stimulate activities of the inner organs, promotes deep relaxation and improves blood circulation. $80/1hr. $115/1.5hr
In 2010, my wife is recovered from serious injuries she got in a car accident, including a spinal fracture. Guess what exercises she has to do? Early mobilization and range of motion exercises! This is just mainstream, standard post-injury care. If a massage therapist prescribes it, does that make it massage therapy? Is massage therapy is working for that patient? In a sense, yes …
This is not only an inaccurate and potentially harmful picture of this type of therapy, but such misguided practices can bruise muscles, elicit a defensive reaction in a client’s body, and worsen pain cycles. Properly executed deep tissue work should not cause the client to grit their teeth in agony as the therapist coerces the body into submission! If you find yourself clenching, shortening or holding your breath, or gritting your teeth, then it’s TOO DEEP. Even when it gets intense, it should not go above about a 7 on the pain scale: enough to “hurt so good,” but not enough that you want to leap off the table (and never come back).
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The road to intellectual dishonesty is paved with good intentions. When I worked as a therapist, there were times when — confession! — I didn’t bother to explain to a patient that I was selling them a dubious approach to therapy . Sometimes it seemed okay because the atmosphere of experimental treatment was thick already, with a desperate patient who had low expectations and was pretty much there to try anything. But it was still dishonest, and I’m ashamed of those times. After all, if patients were my experimental research subjects, shouldn't I have been paying them?
The ability to detect the painful side by feel alone is difficult for reasons that make sense, consistent with what we actually know about how neck and back pain work— that is, they don’t cause obvious, consistent changes in tissue texture and they correlate poorly (really barely at all) with obvious structural problems. Being able to detect nonexistent signs actually an important diagnostic skill. BACK TO TEXT
Negative thoughts and feelings usually stay away when you are a good time. Schedule some time with your closest friend(s) or family regularly. Go out to dinner, listen to music, take a walk or just sit and have a cup of coffee. The activity is not as important as the shared experience. Such activities often help you take your mind off your worries!