Massaging The Figure

How Sports Massage can help you become a better cyclist.

Cycling is a physically demanding sport which can involve hours in the saddle and short recovery periods followed by further long rides. Consequently many cyclists suffer with overuse injuries. This is often exacerbated by poorly fitting equipment. Although cycling is not a high impact sport like running or tennis, there are significant demands placed on the body by the aerodynamic position adopted while riding.

Most professional cyclists employ a Sports Massage Therapist as part of their support team to provide ongoing treatment, so why does a regular massage make good sense?

What is Sports Massage?

Sports massage is a specific area of massage therapy that has been developed to help improve sports performance. Remedial techniques are incorporated into a massage treatment to help improve the body’s movement & to deal with injuries & postural problems. Sports massage is deep tissue massage which will stimulate the muscular & nervous systems rather than just offering the relaxation of a holistic massage. It can be adapted to enhance pre-event preparation & warm-up, to offer assistance during an event & to aid recovery post-event.

How can Sports Massage help?

Any sportsperson places stresses on their body by frequent training & competitions. Rest days, stretching, good diet & hydration will help the body recover but sometimes more is needed. Sports massage will aid blood circulation removing waste products from tired muscles & will stretch out muscles that have become tight from repeated use. Many cyclists use regular sports massage to help maintain optimal athletic performance. Sports massage is also an effective way of detecting minor soft tissue problems & dealing with them before a more serious injury occurs. It is an excellent way of relieving tension & tiredness allowing the body to relax.

Pre event massage should be vigorous and warm up the muscles preparing them for action. Specific stretches and other techniques can be used to minimise any ongoing niggles.

Post event massage flushes the muscles through and helps disperse waste products stimulating fresh blood flow. It also helps to stretch and relax muscle fibres reducing muscle soreness. This should help the rider become fresher for the next training session. Post event massage should be relatively light as the body has recently undergone significant stress.

Maintenance massage further assists post ride recovery. Done regularly it leads to greater flexibility and less injuries, allowing the athlete to train more frequently. It keeps him tuned up, able to rest more comfortably and ready for the next ride. Most remedial work on injuries and problems is done during maintenance massage.

It is important that the Sports Massage Therapist gives you an appropriate massage for where you are in your schedule at the time, so communication is paramount.

Cyclists can really benefit from Sports Massage.

 Cycling is an endurance sport and so there is a build up waste products in the muscles which reduces their recovery rate. Sports massage flushes these waste products through the body enabling them to be removed, and the fresh blood which is encouraged into the muscle fibres brings oxygen and nutrients – essential for repair. This does happen naturally, but massage speeds the process and also re-lengthens overworked and shortened muscles.

Constant strain on the lower back by being in a forward flexed position can cause injuries to the hip flexors, lower back extensors and the sciatic nerve. Also, the hamstrings never fully lengthen while cycling and this causes them to shorten over time. The hamstrings can then alter the position of the pelvis and cause all sorts of lower back problems. A good Sports Massage Therapist will use deep stretching techniques to re-lengthen hamstrings and the lower back, and any other muscles which may have tightened up.

The neck and upper back are bent over; loosening these areas along with the chest is very beneficial. A tight chest will impair the ability to take full breaths which will reduce oxygen intake and therefore performance. The neck is affected by having to hold the head up and look forward, and also by the extra weight of the helmet. A stiff neck can soon become painful if not dealt with and can also give rise to headaches.

Cycling is extremely repetitive and the constant pushing through hard miles while the hands grip the handlebars for hours at a time can cause many stresses on wrists, shoulders, hips and knees. The powerful quadriceps and calf muscles are particularly susceptible to muscle strains. If the cyclist should incur a strain (pulled muscle), massage can help by treating the scar tissue which, if left behind, can give rise to a re-occurring injury.

Some Injury Prevention tips.

 

·       Make sure that you are properly fitted for your bike. Visit a reputable bike shop and have them check your measurements and adjust your bike accordingly. If buying a new bike ensure you seek expert advice so they sell you the correct frame size.

·       Increase training gradually particularly if you are new to cycling or have just come back from injury. Build up your base riding on the flat before tackling long hilly rides.

·       Training tends to be riding only which is great for the legs and buttocks but does little to strengthen the core muscles. Give some attention to your core muscles with conditioning exercises - Pilates is an excellent way of building core strength. Strong legs and arms that are supported by a weak back and soft abdomen are a recipe for disaster.

·       Ensure that you stretch properly and frequently, particularly after a hard ride.

·       Pay attention to good nutrition and hydration.

·       Visit a good Sports Massage Therapist for regular maintenance.

For further information plus an exclusive Ride2Raise offer (£10 off your first treatment & 10% off all future visits) please go to www.trudykuhnsportsmassage.co.uk