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Post-Event/Vigorous Exercise Sports Massage

Firstly, let’s get the basics down of what sports massage is;
It is a form of deep tissue massage that is mostly focused on releasing tension and breaking down muscular adhesions brought about by physical activity. Muscle adhesions, also known as ‘knots’ commonly occur where there is greater demand or stress on that part of the muscle. During exercise, minor injuries (tears) occur due to overuse.The body then heals, producing stronger and additional muscle fibres. It is during this healing process that the fibres 'stick' together forming a tight bundle. This leads to an in-efficient muscle as the individual fibres are unable to fully contract or stretch out. Furthermore, blood flow to the area becomes restricted, reducing oxygen and nutrient delivery and removal of waste products.

The primary purpose of post-event sports massage is RECOVERY. The massage usually takes place 0-24 hours after vigorous exercise. Immediately after a race light massage is very helpful, if you can brave it. The massage lasts approx 10-20mins as the muscle will be very stressed, any deep tissue massage could actually be more damaging than beneficial. The pressures applied are modified to provide a soothing effleurage - the pace is slow, rhythmical and gentle.

The Good Stuff:
  • Flush out waste products i.e. lactic acid built up during exercise, through the promotion of blood and lymphatic flow.
  • Fresh oxygen and nutrients delivered to tissues vital for repair.
  • Reduce swelling and promote faster healing of soft tissues.
  • Reduce the risk of delayed onset muscle soreness (DOMS) meaning a quicker return to training.
  • Relax. Massage is a wonderful way to relax after an event and gives you time to mentally recover from the event. Helps return the muscles to a relaxed state.  Also an excellent way to improve mood, reduce anxiety, lower blood pressure and increase the feel good chemicals i.e. dopamine, oxytocin and endorphins.
  • Help an athlete with their cool down routine; this is especially good after an event when an athlete is often too tired or excited to cool down properly. We're all guilty.
  • Post event massage can also be that first assessment for potential injuries and more serious medical conditions (heat exhaustion, hypothermia), which may be identified early and treated promptly.

To optimise full recovery recommended things to do post massage:
Stretching
Foam Roll
Active recovery - light exercise
Self-massage with a hard ball (trigger point ball, hockey/cricket ball) WARNING, it is OUCH!
Heat - hot water bottles or microwave bags, or even just adding layers of clothing after exercise. Keep those muscles nice and toasty. 

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