CITY2SURF SYDNEY SPORTS MASSAGE
Are you planning to run in the CITY2SURF Sydney fun run on Sunday, August 14? Don’t forget to book your pre-run sports massage with Elite Male Massage. The best time to book a sports massage when preparing for a run is 48 - 96 hours before and 24 - 48 hours after. Soft tissue release from a sports massage before the event will help decrease your chances of injury and improve your performance.
Sore and tired muscles is a natural occurrence after a hard workout or run. The major benefit of massage for runners is pain relief. Massage therapy will also help speed your recovery time, reduce inflammation, improve immune function, reduce stress and promote better circulation to your muscles and facilitate injury healing.
Here are a few tips to help you prepare for the CITY2SURF fun run. Stay well fed and hydrated. Water is the best form of hydration pre, mid and post-race. Eat simple healthy foods, no closer than 2 hours before the run to help optimise your electrolyte levels. Remember insufficient hydration is one of the most common causes of cramps, so drink more water throughout the week. Keep in mind that too much water on the day of the run will do more damage than good.
WHAT TYPE OF MASSAGE IS BEST FOR RUNNeRS
Active Release Technique
Active release is best for treating a specific injury. A.R.T. is an effective treatment method for hamstring injuries, plantar fasciitis (heel pain) and shin splints (pain felt anywhere along the shinbone from knee to ankle).
Relaxation or Swedish
Relaxation or Swedish massage is perhaps the most well-known of the common massage modalities and is often associated with relaxation and pampering. However, Swedish massage can also benefit runners, especially before big competitions.
Trigger point therapy is a massage modality that targets muscle knots and areas of referred pain in the muscle tissue. Trigger point therapy is best used to treat injuries and is effective in the treatment of IT band tightness (the ligament that runs down the outside of the thigh from the hip to the shin), calf strains, and hamstring injuries.
Deep tissue massages normally focus on specific problem areas. Unlike trigger point therapy, deep tissue works the entire muscle. Because runners often have tight spots, deep tissue massage is often the modality of choice.
WHAT TO WATCH OUT FOR
Remember to drink plenty of water after your massage session to help flush out toxins and waste products that are released from the muscles. The massage should not hurt to be effective. Tight areas will cause some discomfort, but it shouldn’t leave you bruised or cause you to jump off the table. If you are constantly bruised and in pain after a massage your therapist’s pressure is too hard. Remember it takes time to recover after a therapeutic massage. You will also feel tired and if your legs feel a little dead the next day, that’s OK. This is why it’s important to have one rest day between a massage and a workout.