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Massage Offerings & Your Training

How to Incorporate Massage into Your Training
The efficacy of massage for endurance athletes will be most effective when incorporated strategically during training, pre-race or event preparation, and post-event recovery.  Since people recover and respond differently to massage, it is recommended that you come in for an introductory session to talk over your training & recovery regimen, athletic goals, and for us to get an idea of where you are physically.  If you would like to learn a little bit more and discuss your particular needs, please contact our Massage Therapist, Christine Ryan.  That being said, generally massage for athletes would be incorporated as outlined below.  

To SCHEDULE any of the types of massages listed below, go to our Schedule Massage Therapy page.

Pre-Race/Event Preparation
The week before race day, the massage and bodyworks we use will be gentle in nature.  It is designed to help you relax and minimize stress while at the same time warming your body up to prevent a cold start.  The days before race day, a relaxing Swedish or a calming craniosacral session will help athletes stay fresh physically and to maintain a calm mental focus.  Then directly before the race, a quick session that utilizes techniques to warm up musculature is ideal.

Post-Race/Event Recovery
Immediately after a very intense excursion, the body will go through an inflammatory response; therefore, any bodywork and massage session will be gentle, calming and supportive in nature.  Then, as the soreness lessens, depending on your body response, we will embark on a series of general and specific sessions designed to work out any restrictions that may have occurred during the competition.

During Training
During training, there are three areas of massage that you may want to utilize.

1. Training Maintenance/Tune-up - General:  Directly after or the day after an intense workout, you will want to receive a general post-training massage to facilitate faster and easier recovery, and to minimize adhesions, restrictions, and trigger points.  Since this is, overall, a lighter massage you do not need to take time out, but can continue on with intense training the next day.  This massage will help lessen tenderness and stiffness as it facilitates blood and lymph circulations within the body.  By assisting the body to push fluids, the focus is more on working with a group of musculatures than on a specific grouping of muscle fibers.  The massage techniques are more general with strokes that are long and slow with light to medium pressure.

2. Injury Recovery OR Maximizing Performance - Specific:  This type of massage is needed if you are in the process of recovering from an injury, or have noticeable imbalances, stiffness, and tenderness in relation to gait, posture and/or pedaling.  When you need deeper work, it means that your body has developed enough adhesions, trigger points, and scar tissue to affect the functional & structural integrity of your musculoskeletal system.  Your movements become noticeably weaker, stiffer, and less precise.  The purpose of massage in this situation, is to increase circulation and range of motion and to promote efficient, ease of movement for all affected areas.  The massage techniques are more precise in nature and incorporate different variations of neuromuscular therapy, in addition to deep tissue, myofascial, visceral manipulation, foot compression and heat/cold therapy.  In working with a deeper layer of muscles, the approach is slow and methodical in nature.  Restrictions are released in one layer of muscles and connective tissues at a time. Continual dialogue with the massage therapist is kept to ensure proper and speedy recovery. 

Deeper, more detailed massages like this require 72 hours of rest as your body adjusts and heals.  Expect to feel some soreness.  You can do some light therapeutic movement to help the body integrate new lengths, but always remember to be cautious and stop before feeling fatigue physically.  It is recommended to receive this type of massage during active recovery periods or before scheduled rest days.   

3. Athletic Performance Optimization (See Below):  There are other massage modalities and specialties such as ELDOA, Thai Massage and Manual Lymphatic Drainage that you may want to incorporate within your training.  They are very therapeutic in nature, and will help tremendously in optimizing health and athletic potential.  Further, since they require no active recovery time, you can receive them anytime.

How often should you schedule massages?
Ideally, you want to have some form of massage and bodywork session everyday, but since that is not practical for most people, it is suggested that elite athletes should invest at least two hours of massage and bodywork a week.  Recreational athletes will have more flexibility.  Depending on needs, you can taper your sessions throughout your training cycle for the most benefit, or you can receive them on a cycle of once a week, or once every two weeks.        

Additional Procedures to Help Recovery

NormaTec Pulse Recovery

Synergistically combining three distinctive massage techniques to speed the body's normal recovery process:  pulsing compression, gradients and distal release, all to maximize circulation throughout the body enabling you to train harder, recover faster and perform better.  For more information on the science, visit the Normatec website.

LightStim LED Light for Pain

LightStim LED Light Therapy is a natural way to ease pain and reduce inflammation while accelerating your body's healing process.  LightStim for Pain emits warm and soothing light energy proven to temporarily relieve arthritic pain, muscle & joint pain, and stiffness.  It also increases blood circulation and will diminish any bruising you might have.

Other Types of Performance Optimization Sessions       

ELDOA Method

ELDOA exercises and Myofascial Stretches are specific techniques created by world renowned osteopath, Guy Voyer, D.O.  ELDOA Method classes are semi-private group classes organized by certified ELDOA instructor, Christine Ryan, who uses a combination of techniques to deliver the most beneficial sessions possible.  ELDOA and Myofascial Stretches are very specific techniques that require strong attention to form and the proper progressions.  Proper instruction from a certified instructor will make the techniques much more effective.  Benefits include the following:

  • Increased Flexibility
  • Improved Muscle Performance & Tone
  • Normalization of Visceral Function
  • Relief of Chronic & Acute Back Pain
  • Increased Disc Hydration
  • Increased Blood Flow
  • Reduced Joint Inflammations & Arthrosis
  • Relief of Neck & Shoulder Tension
  • Reduced Forward Head Posture
  • Improved Body Posture

Manual Lymphatic Drainage

Gentle manual sequenced movements to help the Lymph system drain stored waste out of your body.  Benefits include reduced inflammation, swelling, bruising, cramping and decreased overall healing time.

Traditional Thai Massage

This is a more active type of massage.  A series of modified yoga poses allow for a deeper stretch beneficial for people whose sport has specific, repetitive range of motion, such as cycling and running.  The benefit is that muscles become released, relaxed and lengthened allowing for greater range of motion and flexibility.

 

 
         
Main St. & Red Hill Ave. Irvine, CA 92614
949-752-2080 (call or text)
(866) 742-2196 toll free (call only)
Store Hours:
Mon - Fri: 10:30-6
Sat: 8-5, Sun: 12-5
 
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