Incorporating massage into an athlete’s training regimen improves range of motion, reduces tightness and increases flexibility. It also aids in injury prevention, aiding the body to perform at its best.
But when is the best time to get a sports massage? Research suggests that massage post-workout enhances physical recovery and decreases delayed onset muscle soreness.
Pre-event
The right massage can be a vital tool in optimizing athletic performance and reducing the risk of injury. Whether you’re a marathon runner, a Crossfit competitor or just someone committed to an active lifestyle, regular massage is essential.
For athletes in a peak training cycle, pre-event sports massage can improve flexibility and prepare the muscles for intense activity by increasing blood flow and loosening tight muscle fibers. These sessions can also address any muscle imbalances that might impact your performance during the event.
It’s a good idea to do pre-event massage 2 – 3 days before the event so the muscle tissue has time to recover. It’s important not to do a deep tissue session at this point. Pre-event massage is light, focusing on warm-up techniques such as effleurage and stretching. It can reduce muscle soreness and aid in the removal of metabolic waste to aid the body’s recovery process.
Post-event
A sports massage should be scheduled after the event to help reduce muscle tightness and improve range of motion. It also increases circulation, which aids in removing metabolic waste and delivers nutrients to the muscle tissue. It also stimulates the muscles and prepares them for movement, reducing the likelihood of injury during the race or competition.
Intense training or competing causes inflammation in the muscles, which can result in a build-up of lactic acid that leads to muscle soreness and stiffness. Sports massage has been shown to decrease the accumulation of lactic acid and reduce the appearance of muscle soreness and stiffness, making recovery faster.
A pre-event massage should be short, focusing on the major muscle groups the athlete will use in their event and using quick techniques such as effleurage and petrissage to stimulate the muscles without overworking them. It is important to be in constant communication with the athlete to ensure they are comfortable and safe.
Recovery & De-load
In general, it is not the best idea to get a deep tissue massage immediately after a workout. While a massage can help the muscles relax, it can also aggravate muscle soreness by triggering inflammatory responses. Instead, it is recommended that a massage session be done within 24 hours after a workout.
This is because a massage stimulates the muscles and increases blood circulation, which can speed up cell recovery and reduce inflammation, according to Total Shape.
I have worked with professional water skiers & wake boarders in Clermont and Central Florida and they found that the best time to receive a sports massage was several days prior to their tournaments and 1-2 days after. This way, they were able to receive a “real” massage that addressed tight spots and injuries, rather than receiving a flush massage that only addresses general aches and pains from competing. Those treatments were still beneficial, just not as much as the deeper work and injury rehabilitation.
Off-season
Whether the athlete is a professional or a weekend warrior, including regular sports massages in their training regimen helps them perform better and reduce injury risk. However, the buy sports massage oil online frequency of these sessions depends on a variety of factors, especially their training and competition schedules.
Participating in competitive sports puts strain on muscles, tendons, and joints. Incorporating massage therapy into an athlete’s regimen can help reduce the impact of those stresses on their bodies and improve performance, reduce injuries, and allow them to enjoy their sport longer.
As a therapist, working with athletes during their off-season is a great opportunity to showcase your skills and knowledge. This is the perfect time to educate your clients on the benefits of sports massage and how it can enhance their training, recovery, and overall well-being. It is also a good time to promote packages that fit in with their training and recovery schedules. By doing so, you can increase client retention and guarantee a steady income.
