Benefits of massage?

[scstorm]

I've decided to take a week off between Stages 2 and 3 because I'm feeling a little twinge in my back, a little "something" in my left hip. I know there isn't anything seriously wrong; both of these are issues that recur from time to time. I'm wondering whether massage - either one time, or on a regular basis, is something that anyone does and benefits from.

[Nanette]

I may be a bit biased, because I am a Massage Therapist. In my opinion massage is something that everyone benefits from one time and especially on a regular basis. I will reiterate the importance of warming up before you begin your work out routines and stretching afterwards. I know many people skip this when crunched for time, but that's typically where most injuries and "twinges" start. I will also recommend that you research warm-up techniques rather than just jump on the treadmill for 5 minutes. You're looking to target your warm-up on the muscles you plan on training that day.

The key to reaping the benefits of massage is finding a therapist who is knowledgable about your type of lifestyle. Most don't really have the experience of working on people who lift the way most of us do here. I would ask around at the gym, or your buddies and see if you can get a referral. Generally speaking if a client was presenting a similar situation to me I would recommend at least three treatments. Since you don't receive massage regularly now our first session would be a full body massage so I can get aquainted with the condition of your muscles, tissues, etc. The second session would ideally be two days later and would be more focused on your specific problem and would utilize firmer pressure and advanced techniques. The third appointment would be two to three days following the second and the approach would depend on the progress you felt we were making.

Hope this helps, sorry it was so long.

[scstorm]

Thanks Nanette, it make sense to me that a series of sessions are more likely to be helpful. I'm sure you are right about the stretching, I could be better at getting this in. I do at least 2 warm up sets before I work a muscle group, but maybe I need to take the extra time to stretch better as well. It's just that these workouts get so long....

[LaraT]

I worked with a trainer who recommended monthly massages from a sports massage therapist (not a "spa" massage) and I found it to be very helpful with recovery and injury prevention. When I started running I had a lot ot IT band issues and the bodywork really helped clear that up.

I went to a therapist who specialized in treating athletes. hese massages are not relaxing or soothing, sometimes they can be downright painful and intense but got the job done.

[Lisa~]

Great post Nanette. I think massage therapy is ideal. When you can't afford to go as often as you'd like, add self-myofascial release techniques to your day. But hands-on techniques offer so much more. If you can afford it, go regularly.

A dynamic mobility warm-up, like the warm-up shown in NR4W, can be as short as 5 minutes when you're time crunched. It makes a lot of difference though--in body awareness as well as improved exercise technique. A good warm-up will keep you injury free.

Post-workout or evening static stretching mainly benefits by the added body awareness you learn from it. You actually learn where you're tight, learn the differences from one side of your body to the other, and this knowledge is instructive in structuring your dynamic warm-up and your lifting program. Now you'll be even better prepared to stay injury free.

But massage techniques, preferably hands-on but also SMR, are more corrective than either of the above. If you have any issues, deal with them early, before they become an injury.

[Nanette]

That's what I was thinking of, but couldn't find the proper term. dynamic mobility warm-up! Thanks Lisa!

[GalaxyGirl2012]

I know this is a new thread but I'm new to the forum (just starting Stage 2 ) and just wanted to post on this topic as I'm going through the same thing .

I was starting to get severe tightness in my lower back and discovered that the problem was because I wasn't doing enough proper warm up and post workout stretching. I also discovered that the problem wasn't so much in my low back, but mainly in my hamstrings that were tight even before the program and now even more so with all the extra weights.

oh yeah and not being able to afford a massage therapist at the moment i make sure to use the foam roller post workout to roll under my back, thighs, hips, etc. it's not as good, but a girl has to do what a girl has to do.

[snorkweezl]

Wouldn't it be wonderful if massage was just considered preventive medicine by insurance companies? I'd get them every week.