Every athlete needs a massage, because it speeds up recovery, reduces muscle soreness and promotes healing of injuries. But for a massage to be most effective, you need to know when the best time is for it, what type of massage is suitable for a runner with his specific load, and whether self-massage works if it is not possible to visit a specialist. In this article we will put everything in its place.
Benefits of massage for runners
Massage can be different, and, accordingly, not every type of massage is equally useful for a representative of a particular sporting area.
Runners benefit from deep tissue massage, which is an effect on the entire muscle, and not on a specific area. It is usually prescribed during periods of intense training, but before a race, a Swedish massage is most needed. The gentle pressure during this massage relaxes the body, relieves muscle tension, increases blood flow and reduces stress levels.
In general, the benefits of any type of massage are as follows:
- Massage stimulates blood circulation and blood flow, speeds up healing in tissues.
- Helps relieve pressure from muscles, tendons, ligaments and fascia, softening tissues and making them more elastic and flexible.
- Massage not only reduces inflammation and stiffness, but even affects the immune system, causing it to function at an optimal level. In other words, regular massage will save an athlete even from a cold!
- Massage helps balance the musculoskeletal system, preventing knee injuries, hamstring pain and stress fractures.
- The stroking movements of the massage help to stretch the bundles of muscle fibers sideways and longitudinally in a way that regular stretching cannot stretch them. This relieves accumulated tension and pressure in the tissues.
- By increasing blood flow to the tissues after a massage, the blood vessels dilate, and the vital nutrients you get from food are better able to reach the damaged tissues.
- Massage improves the efficiency of the circulatory system. This system is responsible for the transport of oxygen, the already mentioned delivery of nutrients and the removal of waste at the cellular level.
- Massage increases and restores joint range of motion.
- Massage reduces cortisol and adrenaline levels.
It must be said that massage is not an immediate effect. So, the deeper the massage, the more time it takes for the body to recover and respond positively. If your legs feel sluggish and heavy the next day, that's normal. That's why it's important to schedule at least one easy day between a deep massage and a hard workout.
This also needs to be taken into account when planning the procedure before the race. At least 3-5 days before the start you should get a massage.
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Keep in mind that a sports massage is very different from a spa or relaxation massage. Applying deep pressure to correct soft tissue requires knowledge and experience, so the procedure should only be performed by a licensed and trained professional.
Be prepared for some soreness when working through stiff muscles. However, after this procedure there should be no bruises on the body.
What determines the duration of the session?
The duration of the massage is affected by:
- Purpose and type of procedure;
- Local or general study;
- Individual tolerance;
- The condition and age of the patient;
Availability of special indications or recommendations of a doctor, cosmetologist, physiotherapist. Any type of massage is aimed at achieving relaxation, improving blood circulation, restoring strength, reducing body volume, increasing muscle tone and improving overall human health.
The session makes it possible to monitor the state of the circulatory system, the functioning of internal organs, emotional and hormonal levels.
The benefits of the procedures are:
- Dilation of blood vessels and capillaries, which leads to free blood flow and normalization of pressure;
- Relaxation of the muscles of the neck, back, legs, arms;
- Relaxation of internal organs;
- Improving the functioning of the lymphatic system;
Increasing joint mobility. Massage will help maintain the flexibility of the spine and increase the elasticity of the ligaments.
Regular sessions promote rapid recovery from musculoskeletal diseases and help cope with stress, chronic fatigue and depression.
Contraindications
There are many indications for the procedures - these include age-related skin changes, stretch marks, cellulite, blood and heart diseases, etc. But there are also contraindications in which sessions are prohibited. These include:
- Oncology;
- Diabetes;
- Hypertension 3 degrees;
- Blood diseases characterized by poor clotting;
- Thrombophlebitis, etc.
There are also temporary contraindications or restrictions - this is a temporary illness or condition of the client during which massage is impossible. This could be pregnancy, alcohol intoxication, an infectious disease, chronic diseases in the acute stage, or elevated body temperature. Another group of restrictions are local contraindications: psoriasis, the presence of warts or skin lesions in the area of treatment, enlarged lymph nodes.
Read also…. How to do lymphatic drainage massage for lymphostasis of the lower extremities
How long after exercise is massage effective?
Is there a good time for a massage? The only rule you need to remember is to never get a massage right before or right after an important race or intense workout. Ignoring this rule will contribute to poor results and damage to muscles and tissues.
Why is that? The answer is simple: sports massage is a workout in itself. While you exercise, you may feel muscle pain, and the same thing happens during a massage due to the deep pressure that releases waste products at the cellular level. Post-race massage should be scheduled after 3-5 days, when the muscles are no longer sore to the touch.
You may now be wondering why, then, at large mass competitions, finishers are offered the services of massage therapists. There is no benefit to this, because the body needs at least two hours to cool down and return to normal, so don’t wait in line at the massage table.
It is not necessary to do a post-workout massage within a few days, but you need to wait a day or two. This is especially true for long runs. In general, it is better to plan massage sessions based on important races, long training sessions and key running work.
And remember, just like with training, consistency and systematicity are just as important in massage to take advantage of its cumulative benefits.
How many osteopathy sessions are needed?
Patients often ask: how many sessions of osteopathy will need to be completed? To explain this point in detail, I decided to write a short article for my patients. And not only for our own people - it will be useful to everyone who has decided to be treated by an osteopath.
How many sessions you need depends on your goals: what exactly do you want to get from osteopathy? There are usually two options:
1. Solve an acute problem that is bothering you right now. Usually this is acute pain in the lower back, neck, knee, and so on. In children, this is most often torticollis of newborns, very poor sleep with crying, colic and regurgitation, stool retention (constipation), injuries, etc.
There are two sub-options here:
a) Solve only this acute problem and forget about the Osteopath until the next acute problem. In this case, one to five sessions of osteopathy are usually sufficient (depending on the problem). Often the problem disappears after the first session, and people no longer come. But I usually recommend at least two sessions of osteopathy, since at the second session you need to evaluate the results of the first session and make additional corrections - then the likelihood of a relapse (return of the problem) is much less.
b) Once the acute problem is resolved, it is logical to address the chronic problem(s) that led to this acute problem. For example: a person’s neck is “jammed” - there is acute pain and the neck practically cannot turn. The reasons are usually given as: lying down, windy, awkwardly turned, etc. However, you need to understand that a healthy neck will never hurt so easily. No draft or lying down can do this. For this there must be ready ground - a long-existing problem in the cervical spine - a slight displacement of the cervical vertebrae and accompanying osteochondrosis. This neck can already be laid down and blown out. The same thing with the lower back: you lifted it awkwardly and it jammed - which means there was already a problem, and you amplified it by unsuccessfully lifting the load.
Therefore, when an acute problem can be eliminated, it is wise to tackle this “ready ground”. I always try to explain this to my patients; those who understand and agree automatically move into category 2.
2. Solve a chronic problem that arose more or less long ago and is not acute. In adults, this is, as a rule, the same pain in the lower back (neck, back), which has been troubling for years against the background of osteochondrosis, intervertebral hernias and protrusions, as well as headaches, dizziness, prostatitis, pain in the joints (knee, ankle, hip, elbow ...) against the background of chronic arthritis and arthrosis. In children, this is most often: ZRR, ZPRR (delayed psycho-speech development), walking on toes, chronic constipation, chronic hysterics and whims, enuresis (including nocturnal), smearing, flat feet, scoliosis, strabismus, myopia and astigmatism, malocclusion and etc.
In this case, the number of osteopathy sessions depends on each specific case: each person has his own set of diseases, which is not similar to others. After the condition has stabilized and active complaints have disappeared, I create an individual schedule of Preventive Visits for such patients.
How often should you get a sports massage?
The frequency of massage treatments depends entirely on the athlete: on the volume and intensity of his training, as well as his budget. A visit to a specialist even once a month will help prevent injuries by covering areas that are difficult to reach for self-massage.
If you can’t go to the office every month, you need to provide at least 2 sessions during the heaviest training block or at a time when the program includes intense speed work.
However, the effects and benefits of massage increase with consistent, repeated sessions. Getting one massage before a race will not have the same effect as a therapy program throughout your entire preparation.
As for self-massage, your muscles will appreciate it if you stretch them daily, either in the evening after a hard workout or the next morning.
Types of massage
All procedures are divided into several categories depending on their purpose. The first is treatment sessions. They facilitate the treatment of chronic diseases, relieve pain, muscle spasms, and restore mobility of joints and ligaments. Combined with therapeutic procedures. Treatment sessions are prescribed during the rehabilitation period and are carried out under the supervision of doctors.
The second category includes hygienic or preventive massage. Its goal is to maintain health and good condition of the body, increase overall tone, and strengthen the immune system. Doctors recommend combining hygienic massage courses and diet, sports activities, and contrast showers.
The third group is cosmetic procedures. They are aimed at improving skin condition, reducing body volume, and reducing wrinkles. Cosmetic massages also include an anti-cellulite complex.
The fourth group includes sports massage, which is used before and after training, during competitions, to restore muscles after injuries. It differs from other types in its deeper development of muscle tissue. Sports massage is a restorative type. It is prescribed for recovery after injuries and operations, to relieve fatigue and relaxation.
The fifth category includes acupressure techniques. During the session, certain points on the body are worked on, which are responsible for the functioning of internal organs and systems. After the massage, there is an improvement in overall mood and well-being, strengthening of the immune system, and restoration of strength.
Regularity of sessions
The duration of any procedure necessarily takes into account the patient’s health status and the age of the pathology being treated.
It is recommended to do preventive massage 1-2 times every 10 days so as not to cause addiction. The duration of a full session varies from 45 to 120 minutes.
The doctor decides how many times a therapeutic massage can be done, depending on the test results, the pain syndrome or lack thereof, and the tolerability of the procedures. For aching and mild pain, sessions are carried out daily or 2 times a day. In other cases, massaging is recommended to be performed no more often than once every 3-4 days. The duration depends on the area of study:
- The masseur massages the lower back for about 7-10 minutes;
- The rib area is worked for about 15-20 minutes;
- The entire back should be massaged for at least 60 minutes;
- Legs and arms - from 25 to 45 minutes.
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For cervical osteochondrosis, treatment lasts no more than 10 minutes.
Anti-cellulite sessions depend on the technique in their duration: if the massage therapist works with only 1 technique, the procedure is repeated after 24 hours. If the methods are different, then sessions can be carried out daily.
The regularity of sports massage depends on the purpose. Training is carried out daily or once every 2 days, and its duration is selected according to the person’s weight. Typically the processing time is 35-70 minutes. When conducting a session in a bathhouse or sauna, the massage time is reduced to 20-30 minutes. The required number of restorative or preliminary massage procedures is determined by experts in this field, based on the condition of the muscle tissue, level of load, diet, and weight of the athlete.
How long a cosmetic massage lasts depends on the area being treated. The area around the eyes is massaged for no more than 3 minutes, and the entire face, neck and décolleté - up to 65 minutes. The effect is cumulative and persists during a course of 10-15 sessions. It is recommended to repeat professional cosmetic massage courses no more than 2 times a year. Home treatments to maintain healthy skin can be done daily.
For infants, general strengthening sessions begin in a month or two.
How long does a massage take:
- First session - up to 5 minutes;
- A month after the start of the sessions - 15 minutes;
- After 6 months - 25 minutes.
The duration of procedures for children along with gymnastics should not exceed 45 minutes.
Self-massage
We have already said that massage works for our body only if it is done regularly. But what if it is not possible to visit a massage therapist every week? Then you can try self-massage using special rollers, a tennis ball, a massage chair, or just your hands.
A light massage can be performed daily, gently massaging the feet, Achilles tendons, calves, front and back of the thighs.
When self-massaging, the rule applies: during the massage you should not feel severe and prolonged pain. If there is one, consult a sports doctor, because you may be dealing with an injury.
Read on the topic: Why do your legs hurt after running, and what to do about it?
Required session results
In addition, the answer to the question of how many massage sessions you need depends on your goals. In some cases, it is simply necessary to improve the general condition of a person, while in others it is necessary to cope with some serious illness. For this reason, you should first use private advertisements in the catalog on our website in order to contact a specialist through direct contacts.
Preparing a course of sessions with a guaranteed result is a difficult task required to achieve the best effect. For this reason, experienced massage therapists put in a lot of effort, and then they manage to achieve a solution to the problem. So, under no circumstances should you refuse to cooperate with professionals who have sufficient knowledge to analyze any complex situation.
How much to spend on massage sessions?
Typically, the question of how many massage sessions are needed arises solely when assessing the upcoming financial costs. In reality, such a calculation is impossible, but in the catalog on our website there are many options where the price of services remains within reasonable limits. The most practical thing is to call the required massage therapist to discuss the financial issue with him.
The question of how many massage sessions are needed arises among many potential clients. Let them understand perfectly well that meetings with masters are necessary, but they are not ready to waste personal time. However, such a decision turns out to be wrong, because in order to achieve the goal, in any case, you will have to make efforts and timely attend meetings with professionals.
