After a vigorous sport event, your body has taken on a significant amount of stress. Whether it was a marathon, a tennis match, or a football game, the muscles endure high levels of strain, and this can lead to soreness, tightness, and even injury if not properly managed. That’s where post-sport event massage comes in.

Here are some key benefits of massage after a sport event:
1. Reduces Muscle Soreness - Massage therapy has been shown to reduce delayed onset muscle soreness (DOMS) after physical activity. A study published in the Journal of Sports Science & Medicine found that massage can significantly decrease muscle soreness and stiffness after a strenuous workout or sports event. By promoting blood circulation, massage helps in removing metabolic waste products, such as lactic acid, which accumulate in the muscles during intense physical activity.

2. Enhances Flexibility - Post-event massage helps to improve the range of motion in joints and muscles by reducing tightness and stiffness. This benefit is particularly useful for athletes who need to recover quickly and get back to their routine. The increased circulation and stretching effect of massage can help restore the natural elasticity of the muscles, which may have been compromised during intense activity.

3. Promotes Faster Recovery - Massage speeds up the recovery process by boosting blood flow to tired muscles. This improved circulation delivers more oxygen and nutrients to the muscles, helping to repair tissue damage faster. A review in the International Journal of Sports Physiology and Performance concluded that massage post-event promotes quicker muscle recovery, reducing the time it takes to get back to peak performance levels.

4. Decreases Stress and Enhances Mental Clarity - Physical exertion doesn’t just affect your muscles; it can also create mental fatigue and stress. Post-event massage can help reduce cortisol levels, a stress hormone, in the body, leading to a calming effect and enhanced mental clarity. This relaxation benefit can help athletes unwind and regain focus for their next training session or competition.

5. Prevents Injury - Massage can help break down scar tissue and prevent muscle imbalances, which are often precursors to injury. Regular post-sport massages keep the muscles in an optimal state for movement, preventing overstretching or muscle tears. By helping to release tension and improve posture, massage can also prevent the development of chronic issues over time.

Evidence Supporting the Benefits:

• A study published in Science and Sports in 2017 found that athletes who received post-event massage had lower levels of perceived muscle soreness and faster recovery times than those who didn’t.
• According to a review in the Journal of Athletic Training, massage therapy post-sport event is effective at reducing muscle soreness, alleviating muscle stiffness, and improving the overall rate of recovery.

By incorporating post-event massage into your recovery routine, you can reduce muscle pain, enhance flexibility, and recover more quickly, setting you up for greater athletic performance in the future.
Treat Your Body Right:Incorporate post-sport massage into your routine and allow your body to recover with the care it deserves. Whether you’re a competitive athlete or someone who enjoys staying active, massage can significantly improve your recovery time and prevent injury—ensuring you're always ready for your next challenge!

Sources:

• Journal of Sports Science & Medicine, Massage and recovery from exercise.
• International Journal of Sports Physiology and Performance, Effects of massage on recovery.
• Journal of Athletic Training, Massage for recovery in athletes.

Blog article written by Massage Therapist Isabelle Gannon. All information is general in nature. Your treating practitioner will assess your individual presentation and discuss your needs prior to treatment. To make an appointment with a massage therapist CLICK HERE

The past several months you will have been working on endurance and basic strength. If you have had difficulty finding a rhythm and time to work out try to incorporate the following in the few months prior to the event:

• Cardiovascular Training: Start with 3 days of moderate-intensity cardio (e.g., jogging, cycling, or swimming) for 30-45 minutes. Gradually build your stamina.
• Strength Training: Incorporate 2-3 sessions of full-body workouts. Key exercises include squats, push-ups, lunges, and planks to build core and functional strength.
• Mobility Work: Dedicate one day to dynamic stretching, yoga, or foam rolling to improve flexibility and joint health.

Pro Tip: Pay attention to your body’s signals. If you feel unusually sore or fatigued, incorporate an extra rest day or focus on active recovery like walking or stretching.

Start simulating course conditions with endurance and skill integration. This can be achieved by:

• Long Runs with Intermittent Strength Exercises: On one cardio day, integrate bodyweight exercises (e.g., burpees, squats) every 5-10 minutes during a 60-minute run to mimic race scenarios.
• Skill-Specific Drills: Dedicate one workout to practicing key obstacle skills like rope climbs, wall jumps, or balance beams.
• Progressive Overload: Increase weight or resistance in strength training to build power.
• Recovery Work: Maintain mobility sessions and add an extra recovery day if needed.

Pro Tip: Practice fueling during workouts with the types of snacks or hydration you plan to use on race day to avoid surprises.

The option to rest may be a foreign concept if you have been training hard and feel un-prepared for what lays before you. This phase is possibly the most important in the weeks leading up to your event as it allows focus and mental clarity and prevents last minute injury that may stop you from making it to the starters block. This week it's all about being as prepared as possible with the following activities:

• Short, Intense Workouts: Reduce training volume but maintain intensity to keep your body primed.
• Obstacle-Specific Practice: Lightly review any obstacles that you feel uncertain about.
• Rest Days: Take 2-3 rest days this week to allow your body to recover fully.
• Visualize Success: Spend time mentally rehearsing the race to build confidence.

Pro Tip: Prioritize sleep and hydration in the days leading up to the race. These factors significantly impact performance.