Besides feeling great, regular massage is an ideal recovery method for CrossFit athletes. Getting a massage once a month or more helps to reduce muscle soreness and risk of injury, all while increasing mobility, so you can perform better. Not only that, but massage actually improves muscle tone.
“Massage is perhaps the oldest and simplest (yet deeply effective) of all medical treatments.”
By blending ancient and modern techniques from both eastern and western heritage, massage is able to address both long term and short term aches and pains. This helps athletes live more comfortably in their day to day lives, providing a more solid base for bigger and better workouts. The blend of techniques includes: trigger point therapy, deep tissue massage, myofascial release, passive movement and stretching, meridian theory, energetic balancing, and Reiki1)The Book of Massage pg 6, Gaia Books Ltd. 1984.
Every treatment session is as unique as the athlete themselves. By using skilled assessment techniques, a treatment is developed specifically to address the client’s needs. As the client’s needs change during a session, the treatment evolves. The goal is to bring the client into the highest state of comfort and physical ability as possible. Regular massage helps keep muscles soft and flexible, meaning that workouts take less recovery time.
“When part of the body is energy-deficient, and not pulling its weight, other areas of the body must overexert to pick up the slack.”
Shiatsu aims to re-balance the use of muscles and energy to achieve better movement and liveliness. By looking at the body as a whole system, where each body part affects the state of the rest of the body, Shiatsu and Massage provide balanced whole body treatments2)http://www.zenshiatsuchicago.org/clinic/shiatsu/.
“Research shows that soreness is reduced and muscles heal at a faster rate after being massaged. This is because massage reduces the body’s production of cytokines, which contribute to inflammation, and stimulate mitochondria, which aid in the repair process.”
Some benefits of massage include:
- faster muscle recovery
- lymph movement
- increased circulation
- greater range of motion
- muscle elasticity
- myofascial release3)http://www.massageheights.com/blog/how-massage-therapy-can-benefit-crossfitters#sthash.KoaIDCI3.dpuf
The best times to get a massage
An ideal time for a restorative massage is between 30-45 minutes after you have completed your WOD for the day, or after other intense activity. For a therapeutic massage, the ideal time is during planned recovery periods, i.e. rest days or de-load weeks.
When planning for a competition or event, 3-4 days before the competition or race will help improve your range of motion and mobility. Then, after a competition or race to help you recover quickly.
How to maximize the benefits of a massage
Use these tips to get the most out of your massage:
- Drink a LOT of extra water before and after your massage
- Shower immediately after to rinse the skin of any toxins
- Take a nap or go to sleep early
- Avoid strenuous activity to keep muscles supple
- Deep stretching and static mobility work
References [ + ]
|1.||↑||The Book of Massage pg 6, Gaia Books Ltd. 1984|