Post Race Recovery: Sports Massage for New York City Athletes
Germain Phanord, LMT at Bodyworks DW & personal trainer, writes about building better habits for post race recovery and post workout recovery.
Every racing athlete needs a routine for post race recovery: Are you are missing a vital component to your race goals?
My experience with injuries has had its ups and downs. When I do not stay committed to post race recovery, I began to experience pain. Running becomes more difficult and much more uncomfortable. I can feel myself losing range of motion in my stride, due to untreated tightness and overuse.
When we neglect to practice regular post race recovery our bodies pay a price. I have learned this lesson the hard way from experience. It’s a big reason why I became a massage therapist in addition to a personal trainer!
When I began running and increasing my mileage, the repetitive stress built up. Due to asymmetries in my running form, I started to feel pain in my right achilles tendon. This made running for me painful and very difficult.
In massage school I discovered that my hip flexors and glute muscles were overly tight. Also my glutes were not working efficiently due to a facially stuck Sartorius muscle. (Sartorius is a long balancing muscle on the front of your thigh that stabilizes the knee.) These muscle imbalances restricted my stride, creating a feedback loop where each run got tighter and tighter, producing more and more pain.
Luckily, by working with my fellow sports massage therapists, I’ve been able to recover and run pain free again. Now, when I train for a race I’ve learned what I need to do. I have a plan for training, for self care before and after workouts. And for post race recovery to reach my fitness goals.
How Sports Massage Therapy in New York can Benefit your Post Race Recovery
Massage therapy (MAS) and cold water immersion (CWI) had better results than other methods, according to a recent study on the effects of various post race recovery methods on half marathon runners:
"Both CWI and MAS have beneficial effects on the subjective measures of fatigue (i.e. muscle soreness and perceived recovery/stress). And may increase well-being and the perception of better preparedness for subsequent exercise. This feel-better phenomenon may be critical for the restoration of exercise performance. Because performance has been shown to be impaired in the presence of muscle pain regardless of the extent of exercise-induced muscle damage."
One of the the best remedies for post race and post workout recovery is to work with an advanced sports massage therapist in New York. Especially when combined with a great physical therapist or personal trainer who can prescribe corrective exercise. These modalities work together to relieve the pain, and to correct any small to medium injuries that may follow your race. It is important to understand the source of your post race pain to avoid creating chronic conditions. Committing to regular massage therapy will help identify the underlying causes of your pain. Repeated sessions will repair your body so that you can return to a pain-free day to day performance.
A great home remedy to supplement your massage sessions are epsom salt baths. Here are some of our favs:
At Bodyworks DW Advanced Massage Therapy, we help New York City area athletes of all types including pro athletes, weekend warriors, cyclists, runners, and desk jockeys. We give top quality sports massage near you in midtown and the financial district.
For every client we see we always do the following:
- a thorough assessment to find the source of your pain and discomfort
- design a custom massage therapy session for you to relieve the pain and increase mobility
- give you the best massage session for your individual needs
- a thorough outtake to create a plan that works within your schedule and budget to get you pain free in the least number of sessions possible
- give you simple helpful exercises for home and work to help you take charge of your own recovery and prevent future instances of pain
Thinking about running the NYC marathon this year? Getting ready for your first Ironman triathlon or Tough Mudder? Are you a seasoned pro athlete wondering why your times are slowing down? Let our team support your recovery and make a plan to keep you in top shape!
If you would like to schedule an amazing deep tissue massage experience, please contact Bodyworks DW today or click the button to book online.Book Your Appointment!