Massage for Runners … its all about optimising recovery

Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References

What is a muscle cramp? Normal movement of our bodies involves muscles alternating between contract and relaxation. A muscle that contracts involuntarily and is unable to relax is a spasm; and a forceful and prolonged spasm becomes a cramp. A muscle cramp can last anywhere from a few seconds to up to 15 minutes or occasionally longer. Any muscle can develop a cramp, but the most common site for muscle cramps are the legs, particularly the front of the thighs (quadriceps), back of the thighs (hamstrings) and calf muscles (gastrocnemius & soleus). Unfortunately almost everyone, one estimate is 95% of the population will experience a muscle cramp at some time in their life. Muscle cramps are one of those things that also increases as we get older. Those of you that have already had a muscle cramp will undoubtedly remember the unrelenting pain! Tip: Most muscle cramps can be stopped if the muscle can be stretched. Muscle spasms & cramps are one of the most common complaints that massage therapists deal with.

The hamstrings play a crucial role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension Most low back pain and sciatica problems will benefit from a regular routine of hamstring stretching. Tightness in the hamstrings places increased stress on the low back and often aggravates or even causes some of the conditions that lead to low back pain and/or sciatica pain. The hamstrings are a group of three muscles (Biceps Femoris, Semitendinosus & Semimembranosus) located in the back of the thigh. They run from the pelvis down to the knee, and help bend the knee and extend the hip. Because most daily activities including sitting do not stretch the hamstrings, they are often overly tight and specific stretching exercises are needed to keep them healthy and extended.  In addition strenuous exercises often contributes to tight hamstrings. Stretching your hamstrings before and after working out helps alleviate pain and tightness. Back pain sufferers and those with stiff knees will also benefit from a regular stretching routine. Tight hamstrings are a common finding in most people. However, you can do easy exercises to increase your hamstring length. Learn four easy exercises and be on your way to a more limber lifestyle. Stretch 1 Sit on the floor with both legs out straight. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight. Hold this position for 10 seconds. Relax. Repeat. Stretch 2 Sit on the floor with one leg out straight. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh. Extend your arms and reach forward over the one straight leg by bending at the bending at the waist as far as possible. Hold this position for 10 seconds. Relax. Repeat with the other leg. Stretch 3 Stand and cross your right foot in front of your left. Slowly lower your forehead to your right knee by bending at the waist. Keep both knees straight. Hold this position for 10 seconds. Relax. Repeat by crossing your left foot in front of your right. Stretch 4 Stand one foot from a wall and place your hands on the wall at shoulder height, shoulder-width apart. Take a step back with one leg while pushing into the wall. Keep your back straight and press your heels into the floor. Hold for 10 seconds. Step forward and repeat with the other leg. Remember massage can help release tight hamstrings.