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Sports
Massage
Prevents
Muscle and tendon injuries. |
Reduces
Strain and discomfort of training and chronic strain
patterns, allowing a quicker return to
maximum
training levels. |
Enables
The athlete to recover more quickly with less chance
of chronic problems returning. |
Provides
Psychological boosts to the athlete, consistent with
his or her commitment to high performance. |
Enhances
A preventive approach to athletic training whereby
soft tissues are free of trigger points and adhesions,
thus contributing toward the improvement of peak neuromuscular
functioning. |
Pre-Event
Massage
Stimulates circulation, calms nervous tension, and
prepares the athlete for optimal performance while
reducing the chances of injury. |
Post-event
Massage
Relieves soreness and assists in the removal of lactic
acid and other waste products. |
Training
Massage
Focuses on the prevention of developing chronic injuries
and aids in the healing process of
current
ones. |
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Training
Cycles and Massage Therapy
Massage
can assist the adaptation cycle as it prevents spasm,
which is naturally present during recovery from specific
training cycles involving anaerobic activities. Performance
Interval Training often causes minor damage and massage
can greatly reduce recovery time. Both performance
interval training and deep tissue massage should be
stopped 1-2 weeks before competition. |
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Lisa
Christine Alexander
Registered
Massage Therapist
Call or Text: 604-886-8880 |
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Areas
of Greatest Stress by Sport
RUNNING/JOGGING
Long
distance: Hamstrings, quadriceps,
adductors, gastrocnemius, knees, ankles, plantar
fascia, quadratus lumborum, piriformis, gluteals,
iliopsoas, abdominals, trapezius, deltoids,
teres major, teres minor. Distance running
stresses the joints because of the repetitive
pounding and jarring of the hips, knees, ankles
and feet. The balance of the foot determines
stress areas. Pronation or supination can
occur due to imbalances in the hip and psoas. |
Sprinters:
Iliopsoas, gastrocnemius, hamstrings, piriformis,
quadratus lumborum. Short bursts of speed
require strength with higher leg lift and
faster cycles of leg turnover. Running on
the toes puts excess strain on the lower legs.
Running one-way on the track around curves
put strain on the inside hip and leg. Iliotibial
bands absorb stress. The balance of the foot
is important. Groin injuries and hamstring
injuries can occur during starts off the blocks.
Neck strain from excess speed should be treated
as needed. |
CYCLING
Low
back from constant flexion; neck - extensors,
SCM ; shoulders- pectoralis, trapezius, arms,
wrists, hands from weight bearing on handle
bars, quadriceps, hamstrings, gluteals, gastrocnemius.
Watch for overuse of hamstrings as they are
in a constant shortened position. Wrist strain
may occur from clenched fists and flexor contraction. |
WEIGHT
LIFTING
Total
body stress. Excessive abdominal exercises
can lead to imbalances in the psoas. Back
problems may occur. Strains occur when improper
technique is used or lifting too much before
they are strong enough. One side is often
weaker than the other which is reinforced
with the lifting. It is necessary to work
all areas to build balance as injuries are
usually due to imbalances in the agonist/antagonist
groups. |
SKIING
Cross-Country:
Endurance sport. Abdominals, shoulders, arms,
quadriceps. |
Downhill:
The body is in constant isometric contraction.
Quadriceps, iliotibial bands. |
ROCK
CLIMBING
Forearm
flexor and extensors, hand and wrist, quadriceps. |
TENNIS/RAQUETBALL/HANDBALL
Arm
stress especially forearm is common. Elbow
stress, shoulder stress - deltoids, trapezius
lower fibers. Elbow and forearm stress are
usually from improper posture or technique.
Iliotibial bands are usually overused with
the side-to-side movements. |
BASEBALL
Shoulder
alignment is important for throwing. The pectoral
muscles, latissimus dorsi and teres major
are often affected. Quadriceps and hamstrings
can become tight from quick starts running
to base or fielding. |
BASKETBALL
Knees
affected with jumping and landing. Calves
and achilles tendons are strained with jumping.
Hamstrings are often tight. Chest muscles
are overstreched as players hold arms up in
air. Iliotibial bands are stressed. |
SOCCER
Knee
strain can occur with twisting from running
and kicking. Hips, groin, leg, knees and ankles.
Running with short bursts of speed and quick
stops cause strain. |
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