Make Massage a Part of Your Training Program

You’ve seen that guy. Heck, you might even have been him. That haggard-looking, sunken-eyed athlete lying on his back cringing in cramp, begging the kind volunteers in the massage tents to make his pain disappear - fast.

He looks as though the massage is the only thing that's going to get him to the finish. And it might just be. At the very least it'll go a long way to limiting stiffness the following day. It's strange that there's a misconception among recreational athletes that they need to be completely exhausted to deserve a massage. They can learn a lot from the pro racers who use massage as a training tool.

Sports massage was introduced to the world by the Soviet Union back in the Sixties when Communist Bloc teams had therapists traveling with them. The practice of providing ongoing and regular treatment for athletes (and the idea that this improves performance) spread to Europe and America only in the Seventies. By the late Nineties it had become commonplace for pro teams to have in-house therapists. Since then just about every big event (amateur or individual) offers it as a service.

It's More than a Feeling

Massage is a great way to relax and de-stress - a great treat from your lady - but few guys know there's a lot more to it than just making you feel good. Massage can speed up recovery. If done regularly, there's faster elimination of toxic metabolic by-products. Recovering well means you can train better at your next session, which ultimately leads to better conditioning. Massage also speeds up healing in general and breaks down scar tissue, playing a major role in the rehab of injuries.

More Benefits

1. It loosens tight or damaged muscle tissue.

2. It stretches tissue that cannot be stretched by usual methods and also helps to improve tissue elasticity.

3. It releases endorphins, which leads to pain reduction.

4. It aids relaxation through heat generation, circulation and stretching.

5. It increases blood flow to the tissue, which lets nutrients pass through more easily.

Everything in Moderation

As with energy drinks and nutrition products, race day is no time to experiment with massage. Everyone responds to massage differently. Your masseuse needs to learn your body in order for you to get maximum benefits from massage. Going deep into the muscle to release muscle 'thickness' or knots may take one athlete far longer to recover from than another. You don't want to arrive on the start line with 'flat' legs.

So that you can get used to the feeling and understand what works for your body and what doesn't, even without the luxury of a private masseuse, here's what you should do. Ideally, you'd start with a couple of sessions well in advance of your event. It's pointless to go for some 'skin polishing' sessions that provide no real stimulus if your masseuse or physio is too cautious to go in too deep.

Besides non-effective treatments, there are other things to be aware of. It's best to avoid massage if you have any of the following: fever, any kind of inflammation, thrombosis, advanced heart disease, varicose veins, rashes, swelling, sprains, torn muscles and ligaments or broken bones and burns. There is a lot of technique involved and if done incorrectly, it can be painful and actually damage healthy soft tissue.

Arnica, Aloe or Almond?

Most guys associate aromatherapy with spas and girly-smelling baths, but the medium oil (or cream) used during massage plays a definite role in its effectiveness. This is particularly relevant with regard to an aromatherapy massage, where the essential oils are chosen and blended by the therapist, according to their therapeutic effects and the needs of the client.

The word ‘aroma’ refers to a fragrance or sweet smell, while ‘therapy’ means ‘treatment designed to cure’. So, aromatherapy massage brings together the therapeutic power of touch with the properties of the specific essential oils. Certain essential oils will aid relaxation and help to reduce muscle tension by aiding the reduction of lactic acid build up. Ginger, rosemary, marjoram and black pepper are all great essential oils to use for athletes, particularly during periods of intense training. The base oil, to which the essential oils are added for massage, also has a specific effect. Sweet almond oil, for example, is ideal for a dry skin or for eczema sufferers.

It's important to remember strenuous activity should be avoided for about eight hours after an aromatherapy treatment. It's also not a good idea to have a sauna, steam bath or shower, so that the oils can stay on the skin for as long as possible and be absorbed.