Top 5 Massages for Cyclists

Spending hours on a bicycle can cause much joy, satisfaction, and a sense of accomplishment. But it can also lead to muscle fatigue, tightness, and even pain. We pulled together a panel of experts to compile a list of the Top 5 Massages for Cyclists and a collection of FAQs to help you find the right massage to treat your cycling symptoms and help you meet your individual riding goals.

1 / Swedish Massage

Arthur Robinson from Kinetic Bodyworks (AR): Swedish Massage is a body work technique used to relax the entire body using long, gliding strokes pushing blood towards the heart.

Anne Marie Di Caro from Athlete’s Care Sports Medicine Clinic (AMD): Swedish Massage uses kneading techniques to increase blood flow and remove lactic acid build up in the tissues and is gentle enough for all levels of cycling ability

2 / Deep Tissue Massage

AR: Deep Tissue Massage is similar to Swedish massage, but the therapist will use slow deliberate strokes with deeper pressure to affect chronic muscle tension.

Jodie Mainwaring from UnravelSF (JM): Deep Tissue Massage is designed to release tension that can be hidden in the deeper layers of your connective tissue and muscles. Deep muscle techniques address adhesions, knots and reduced range of motion that occurs in the body. These techniques release toxins that are trapped in tissues and allows for new blood to flow to overworked, tight tissues and muscles. This type of massage is a great tool to use as a stress reliever and as a key component to a cyclists recovery program.

Does Deep Tissue Massage Hurt?

Drew Freedman at Boston Bodyworker (DF): Many clients base the success of the treatment upon the amount of pain that they feel. If it doesn’t hurt, the therapist wasn’t going ‘deep’ enough. However, we all experience pain in different ways. Depth of pressure does not directly correlate with levels of pain.

The key to a successful Deep Tissue massage is finding a therapist that understands the concept of “matching tissue tension” and knowing how to respond to a muscle when it reacts to an external stimulus. If done properly, a true Deep Tissue massage should “hurt so good,” and for the most part be a pleasant experience.

 

 3 / Sports Massage

JM: Using Deep Tissue techniques, Sports Massage is used to target a certain area of the body and to focus on their specific problem such as mobility issues, chronic pain, or injury. Sports Massage is great for any serious cyclist looking to prevent injuries from intense training routine and competitions.

AR: Sports Massage helps keep the body at optimal function, focusing on the overused and stressed parts of the body. This type of bodywork targets the muscles and joints commonly emphasized during repetitive actions, like pedaling a bike.

Candace Combs from In-Symmetry (CC): Sports massage is the best for cyclists. We provide a hot rock sports massage which means hot stones are incorporated into the massage to allow the therapist to go deeper into the muscle. It is very important for the Iliotibial Bands (IT Bands) to be released on a cyclist during a Sports Massage.

4 / Trigger Point Therapy

AR: Trigger Point Therapy is a bodywork technique that involves applying pressure to the muscles in order to relieve pain and dysfunction in other parts of the body. Many times deep tissue massage and trigger point therapy are performed together.

AMD: “Trigger points” are best described as an area of hypersensitivity in a muscle that gives a referral of pain. The area is treated with deep compression until the referral pattern lessens or dissipates completely. This is a more painful type of treatment, but all levels can be accompanied by pain if an issue is present.

5 / Myofascial Release

JM: The fascia is a web of connective tissue that provides support and structure for your body. Myofascial work addresses both the connective tissues and muscles to enhance ease of movement, relieve pain, improve strength, and increase flexibility. This technique, combined with Deep Tissue Massage, releases adhesions and tension and promotes faster recovery for cyclists.

AMD: Myofascial Release Massage releases the fascia using specific techniques similar to kneading. Because less lotion is used, it can sometimes be more painful. This technique is commonly used on the Iliotibial Bands (IT Bands), quads, hamstrings, and lower back in cyclist, as these are the muscles that tend to be tight from riding.

FAQs for Cycling Massages

What massage is best for me?

DF: The answer I give is always the same: “It depends.” Massage has been around for thousands of years, and only in the last 100 or so have people started to classify massage into technique categories. In order to achieve the desired response to a massage, your therapist must be paying close attention to how you are responding to their touch.

Are different massages recommended for different levels of cyclist?

AR: At Kinetic Bodyworks, we take into consideration that your body is unique, and each of your visits may present different issues requiring a combination of massage techniques. It really depends on what issues the athlete comes in with. A recreational cyclist may need something relaxing (Swedish Massage), where a pro cyclist may want something specific to target problem areas (Sports Massage, Deep Tissue, Myofascial Release or Connective Tissue Release).

JM: Each cyclist has different goals. Experienced cyclists/athletes can include soft tissue massage work in their workout programs to reduce the risk of having overworked, fatigued muscles that leave them vulnerable to injury. Or, if you are looking to enhance your level of performance and get better and faster, then focusing on techniques to improve your level of fitness is key to achieving the next level and goals on your list.

Is there just one type of massage that will work for me?

DF: Buzz words like “Sports Massage,” “Trigger Point,” and “Myofascial Massage” come into play when clients are uncertain about the type of massage they need but know they don’t want a basic relaxation or ‘Swedish’ massage. A good therapist is well-versed in multiple approaches of massage therapy. Throughout the course of a clinical massage, your therapist will implement many different ‘techniques’ in order to achieve the outcome that elicits the proper responses from the connective tissues.

How Often Should I Seek Massage Therapy?

Our experts recommend a range of frequencies for different levels of cyclists, but generally, once or twice per month is recommended for beginners or occasional cyclists, while the experts recommend a massage once per week or every other week for advanced or active cyclists.

JM: If you are a beginner, working with a highly trained expert massage therapist will help set you on a routine that will support your needs specifically. This may require more sessions, at the beginning to get your body on track and then reducing to a maintenance program once your body has adapted and is working efficiently.

When Should I Seek Massage Therapy?

DF: Many of our riders come in frequently in the months leading up to a big ride for ‘tune-ups.’ Just like they take care of their bikes, they do so with their bodies BEFORE they break down. A typical tune-up will consist of work on the legs and hips in conjunction with some range of motion work to open up those shortened hip flexors. We also work on the upper body to provide relief to riders who complain of tightness and pain in their mid-back due to their forward lean on the bike. Working with our riders both before and after these rides helps them to better understand their bodies and allows them to acclimate accordingly during the long rides so that they may continue without injury.

Leave it to the Experts

DF: No one goes to their cardiologist and asks for an angioplasty or a cardiomyoplasty. There is more than one way to treat a muscle, and there are qualified experts who can determine this. It should never be up to the client to determine what the best ‘technique’ should be. Find a massage clinic and spend some time with your therapist telling them about your pain, and they can recommend the right treatment for you. Speak with your therapist about your individual goals, and don’t ever hesitate to ask questions during a treatment. It is the objective of the therapist to help you achieve everything you are seeking from a great massage.

This article originally appeared on duvine.com

Acupuncture and Migraine Management

How acupuncture can help

There have now been many controlled trials of acupuncture for migraine, with some large, high-quality ones in recent years. The results of the latest reviews are quite consistent: acupuncture is significantly better than no treatment/basic care for managingmigraine, and appears to be at least as effective as prophylactic drug therapy, with few contraindications or unpleasant side effects (Linde 2009, Wang 2008, Sun 2008, Scott 2008).  Acupuncture has a similar or slightly better effect than sham procedures, which themselves can perform as well as conventional drugs, indicating that sham acupuncture is not an inactive placebo but a contentious alternative intervention. Acupuncture has been found to be cost-effective (Witt 2008; Wonderling 2004). As well as prevention it may also be used to alleviate symptoms in acute attacks (Li 2009). There is preliminary qualitative evidence from patients that acupuncture can increase coping mechanisms as well as relieve migraine symptoms (Rutberg 2009).

Migraine is thought to begin as an electrical phenomenon in the cerebrum that then affects blood vessels, biochemistry, and causes neurogenic inflammation.

Acupuncture can help in the treatment of migraine by:

• Providing pain relief - by stimulating nerves located in muscles and other tissues, acupuncture leads to release of endorphins and other neurochumoral factors and changes the processing of pain in the brain and spinal cord (Zhao 2008, Zijlstra 2003, Pomeranz, 1987)
• Reducing inflammation - by promoting release of vascular and immunomodulatory factors (Kim 2008, Kavoussi 2007, Zijlstra 2003).
• Reducing the degree of cortical spreading depression (an electrical wave in the brain associated with migraine) and plasmalevels of calcitonin gene-related peptide and substance P (both implicated in the pathophysiology of migraine) (Shi 2010).
• Modulating extracranial and intracranial blood flow (Park 2009).
• Affecting serotonin (5-hydroxytriptamine) levels in the brain (Zhong 2007). (Serotonin may be linked to the initiation of migraines; 5-HT agonists (triptans) are used against acute attacks.)
  
  This article originally appeared on acupuncture.org.uk

Massage for Runners: The What, When & How

Runners love getting massages. Not only does it feel great, but it can also speed recovery, reduce muscles soreness, and facilitate injury healing. However, there is a lot of confusion when it comes to massage. When is the best time to get one? What type is best for runners? What common mistakes should I be wary of?

Having been a massage therapist for 4 years, I had the opportunity to work with a lot of runners. Not only did this experience help me identify a lot of the common questions and misconceptions about massage, but it also allowed me to test a variety of theories when it comes to the optimal timing, pressure, and massage modality.

In this article, I am going to share with you some of the different types of massage and when each can be most effectively utilized. I’m also going to outline when, and how often, you should schedule a massage to make sure you get maximum benefit without impacting your workouts or races.

What type of massage is best for runners

It’s not surprising that runners get a little confused about what type of massage would benefit them most. Wikipedia lists 31 different types of massage. Of course, some of these are obviously not specifically beneficial to athletes, but runners can go beyond the typical “sports massage” to get results. The following are the five most beneficial types of massages for runners:

Active release

Active release technique, also known as A.R.T. is massage technique that combines movement with specific, deep pressure to help relieve muscle adhesions and reduce scar tissue build-up.

During an A.R.T session, the therapist uses his or her hands to evaluate the texture, tightness and mobility of the soft tissue and then works to break up these adhesions with their hands, as well as movement of the muscle.

Active release is best used when treating a specific injury, especially one where the formation of scar tissue impacts the ability for the body to heal itself. Most notably, A.R.T. is an effective treatment method for hamstring injuries, plantar fasciitis, and shin splints.

Swedish Massage or Effleurage

Swedish massage is the most well-known of the massage modalities and is often associated with relaxation and pampering. However, Swedish massage can also benefit runners, especially before big competitions.

Swedish massage utilizes long, flowing strokes of various pressure, although usually light, to release muscle tension and increase blood flow.

Swedish massage is best used in the days before big competitions or as a recovery tool after hard workouts. The lighter, relaxing strokes help relieve stress and muscle tension without damaging the muscles, which is important if you have a big race approaching. A Swedish massage before a race, especially if you’re coming off a hard week of training, can help you reenergize, relax, and build your confidence in your ability to run fast.

Trigger point

Trigger point therapy is massage modality that targets muscle knots and areas of referred pain in the muscle tissue. Therapists target and find knots in the muscles or areas of referred pain and use deep pressure to help loosen the adhesions.

Like A.R.T., trigger point therapy is best used to treat injuries. Specifically, trigger point therapy is effective in the treatment of IT band tightness, calf strains (did you read our post looking at the association between age and calf injuries), and hamstring injuries.

Deep tissue massage

Most runners are familiar with deep tissue massage, which is often confused with deep pressure (like when you say “go harder”). Deep tissue massage targets both the superficial and deep layers of muscles and fascia and are often quite intense due to the deliberate, focused work.

Deep tissue massages typically focus in on a few specific problem areas and, unlike trigger point therapy, work the entire muscle. Because runners often have quite a few tight spots and interconnected issues, deep tissue massage is often the modality of choice during hard training segments.

When should you get a massage and how often

The frequency at which you get a massage is completely up to you, and depends on how much you like massage, how hard you’re training, and your budget.

If you’re able to afford it, getting a monthly or weekly massage can help prevent injuries by catching tight areas before they become problematic. If it is not possible to fit a recurring massage in your budget, consider one or two per training segment during your hardest training block or when you’re performing more intense speed work, which tends to elicit injuries that can be treated by massage, like tight hamstrings or hips.

I always recommend that runners get a massage either the evening after a hard workout, or the next morning. If the therapist is going deep or using methods like A.R.T., the muscles can often be sore or lethargic for a few days after a massage. Timing the massage as close to your last hard workout gives your body the most amount of time to recover and feel back to normal.

If you plan on getting a massage before your next big race, schedule it at least 3-5 days from the race. If it’s been a while since your last massage, stick to further out. Also note that the deeper the massage, the longer it takes for the body to recover and respond – just like running workouts.

Misconceptions and things to watch out for with massage

With those guidelines in mind, here are a few common mistakes runners make with massage:

Drink water lots of water after the session to help flush out some of the toxins and waste products that were flushed from the muscles. Some people report feeling sick after hard massage sessions. Generally, this means the muscles released a lot of toxins and drinking extra water will clear them out.

Massage does not have to hurt to be effective. While working on a tight, troubled area will certainly cause some discomfort, it shouldn’t leave bruising or cause you to jump off the table. If you do find yourself consistently bruised after massage sessions, your therapist may be going too hard.

It takes time to recover and not feel lethargic after a hard massage. If your legs feel a little dead the next day, that’s ok. This is why it’s important to schedule at least one easy day between a hard massage and a hard workout.

This article originally appeared on competitor.com

Tune Up: Sports Massage to Optimize Your Training

You are vigilant about your training and meticulous in your diet and fueling practices. Why then, are you not committed to receiving the bodywork that should be a regular element of your training?

"It's amazing how many athletes don't even think about getting bodywork, especially when they are in season," said Mary Owen, massage therapist with a concentration in sports therapy and myofascial release. "Regular maintenance is always recommended to athletes that are consistently overworking the same muscle groups. But during those tough parts of the year, when athletes are racing, competing and doing their most rigorous training, that's when it's most important."

"I like to compare our bodies to our cars. You have to get regular maintenance on your car. Without proper attention, they break down. Before preparing for a road trip, you take your car in to balance and check the tires, tune it up, and see if it's safe for the road. You should apply the same precautions to your body. Before anything, be it a marathon, a century ride or even surfing...warming up the body, stretching it and getting massaged to make sure your body is prepared for what's ahead is beneficial and will help in the long run (no pun intended)," Owen said with a laugh.

The Best Time for a Massage

Athletes are often confused about the best time to get body work. Right before a race? A week before the big event? A few hours after you cross the finish line? Or should you wait a few days?

"Ideally, athletes should get a tough, deep tissue massage three days to a week before a race or big event," Owen said. "And another massage the day before or morning of the race—but this one should be focused on stretching and isometric approaches, which concentrate on breathing and relaxing while the therapist massages and stretches you,"

"Right after a race is a great time to get a massage," she continued. "But you must make sure it's not vigorous. It should be more of a relaxing massage to calm your tight muscles. If you are in pain, make sure to ice your muscles for a few days and stretch. After three or four days of ice, if nothing is injured, this is the perfect time for a deep tissue massage and myofascial release."

Benefits of Massage

The terms deep tissue and myofascial release are often used together. Many think they are synonymous, but there are differences in these types of massage. Both techniques are very beneficial to athletes.

Deep tissue massage: The therapist works deep into the actual muscles, trigger points and tender points.

Myofascial release: The massage goes even deeper, concentrating on the fascia, fibers and connective tissue of the muscles, instead of the actual muscles.

With any massage—even a relaxing Swedish massage—there's still the benefit of blood and oxygen running through the body, breaking up adhesions in the body and flushing out toxins. But deep tissue, myofascial release, sports massage,?Thai massage and chiropractic work are recommended for athletes to ensure muscles are getting proper attention, and spine and hips are aligned and adjusted properly.

If you are in active training, such as training for a marathon, triathlon or century ride, a massage twice a month is recommended, if money and time allow.

Common Problems in Athletes

Often athletes can't identify the specific problems they are having, they just know they are experiencing pain. "Many athletes will come in complaining of aches and pains, stemming from their lower backs, but they don't realize what it is," Owen explained. "The majority of times, it's a sciatic nerve problem. A lot of people don't know the term, but they can identify the feeling and pain. I usually know right away according to what kind of sport they're involved with and their complaint."

Runners

Runners tend to have a lot of shin splints and sciatic nerve problems. "When working on runners, I usually focus on the legs, shins, thighs and hamstrings," Owen said. "I always tell them that if they aren't careful and their hips aren't balanced and aligned properly, it can dramatically change performance and alignment of your body. You could seriously injure yourself. It's important to stretch first and get aligned regularly. Wearing comfortable shoes helps too."

Cyclists

"Cyclists are really tough to work on. Their muscles are generally tighter than most athletes," explained Owen. "And they have to be really comfortable to get a massage because their groin muscles and the inside of their thighs are what need the most work. I make sure to employ proper draping and talk them through it so they are prepared and comfortable." Draping is a technique where therapists cover the entire body with a sheet and expose only the part being massaged.

Triathletes

Triathletes will often have many of the common alignment and muscle issues runners and cyclists have. "If I had only an hour to spend on a triathlete, I would start with their legs, get deeper work into their glutes and hips, and work on their mid-back area."

Swimmers

"Swimmers generally tend to have the least amount of pain out of the athletes I work on," Owen said. "But I always focus on their upper bodies—rotator cuffs, traps and neck muscles—since that is the most-overused part of a swimmer's body."

Do-it-yourself Bodywork Muscle Aids

Here are some do-it-yourself techniques to soothe overworked muscles and relieve muscle pain:

• Tennis Balls: Lay on the floor with a tennis ball—lay on top of it where your tender point is and roll around on the muscle for a few minutes, breathing deeply. You should feel a release.
• Muscle stick or rolling pin: Have someone roll it on your muscle for release.
• Stretching
• Ice
• Biofreeze: Good for acute injuries; prevents them from getting worse.
• Tiger Balm: Best for chronic and long-term injury and pain. The eucalyptus settles the muscles and produces a long-lasting effect.

"The body is an interesting thing, but unlike our cars, we're stuck with them for the rest of our lives," said Owen. "Why not take care of it now, so instead of being stuck in a wheelchair watching your grandson play basketball—you can be on his team playing with him.

This article originally appeared on active.com and was written by Mary Owen.