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Massage for Race Day
By Lifan Hung
Licensed & Certified Massage Therapist
Bodywork Las Vegas
In a previous article, I discussed the value of massage therapy as a useful aid in athletic training and performance enhancement. Now, as we get into the full swing of race season, it's important to look at how to incorporate massages effectively into your race day activities. Using massages strategically can enhance performance and support recovery. Used at inopportune times, it can also impede performance.
How can massage therapy impede performance when it's a therapy that is generally billed as having mostly good results, and feels great if nothing else? Since not all massages or therapists are built the same, it's important to be informed about the quality and type of massages that may be appropriate during each part of your pre- and post race events.
Whether you are seeing a therapist regularly, occasionally, or taking advantage of self-care techniques, let's look at some important issues to keep in mind.
1 Week Before Event
As race day approaches, some athletes will consider getting a massage to relax and loosen up muscles before the big event. This is actually a great idea. If you normally enjoy deeper pressure during your massages - especially concentrated in muscle groups specific to your sport - schedule your massage at least one week prior to your event. Deep pressure bodywork can deeply relax and fatigue muscles fibers much like a hard workout. Consequently, muscles need time to recover. Just as you would ease off on hard training days to allow your body to peak for a race, likewise, give yourself enough time between a deep pressure massage and your event day for optimal performance.
Less Than 1 Week Before Event
Less than a week before your event is still an excellent time to receive positive effects from massage; but keep it to a medium pressure. A medium pressure massage has the great quality of engaging the muscles enough to promote circulation and relaxation without fatiguing muscles fibers as much as deep tissue. If you plan to travel to your event - either by driving a longer distance or even flying - arrive a couples of days in advance. Not only is this ideal for acclimation, but it’s also a perfect opportunity to schedule a massage for relaxing muscles that have tightened and contracted due to travel. Again, stay with a medium pressure or lighter massage combined with gentle stretching.
Pre-Event Massages on Race Day
Many events will organize volunteer massage therapists. Normally this is after the race; however, some will invite therapists to attend prior to a race for pre-event sports massage. If you choose to take advantage of this, be aware that pre-event sports massages should be short, about 10- 15 minutes at a maximum. The purpose of pre-event sports massage is to assist in warming up muscle fibers without overworking them, and easing pre-event jitters. Techniques often used include brisk, quick strokes, percussion and vibration to stimulate muscles without fatiguing them. Combined with a good stretching routine and warm-up, you may find pre-event sports massage can boost your performance.
Post Event Massages on Race Day
Most often, major races will enlist massage therapists for post event massages. Post event massages typically last from 10-20 minutes with the goal of helping the body recover and relax. Techniques normally include light stretching, vibration, and shaking. Though compression techniques may temporarily help relieve the feeling of pain or discomfort, over-exerted muscles will tend to be tender and sensitive. Don't expect therapists to spend much time trying to get out nasty knots.
While Waiting for your Post Event Massage
There are usually never enough therapists to go around for any well attended race or event. So, sometimes the line, and the wait, is long. Here are some things to help the effectiveness of your massage in the meantime. Make sure you have properly cooled down - at least 20-30 minutes is recommended. Walk, do light stretches, replace electrolytes and stay hydrated.
1-3 Days After Event
When receiving a massage after a major race, wait at least 24 hours to give over-fatigued and tender muscles time to begin the recovery process. If receiving a massage within 1-3 days after an event, stick with sports recovery or a relaxing, medium pressure Swedish massage combined with light stretching. These styles of massage best facilitate circulation and lymphatic flow. After another several days, your body should be ready to ease back into a normal massage session.
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