10 Things You Should Know Before Getting A Sports Massage.

1.  Arrive Well Hydrated

Arriving at your appointment well hydrated makes your muscles easier to work with. Dehydration can stiffen the muscles and fascia, which leads to a more painful massage. So, make sure you have plenty of water before your appointment.

2. Keep that Pre-Appointment Meal Light

It's best to keep any meals before your appointment nice and light to avoid any discomfort when lying face down. Massage slows down your body systems, this includes the digestive process. Overeating before you appointment will likely make you feel sluggish.

3. What Do I Wear?

A sports massage therapist will work deep within the muscles, so it is Ideal to wear as little around the area to be treated as possible. This is so we can gain access to the muscles that have the issue. For example, loose fitting shorts for work on the legs. We will drape you with towels and sarongs and expose areas being worked on.

Make sure...

• Clothing is easily removable

• You can pull it up or out of the way for treatment

• Your therapist can observe the muscles you are having trouble with, as well as those surrounding them

• Clothing is thin and/or loose fitting

• For women and treatment on the back - wearing a bra that undoes at the back is much easier and more comfortable for you, rather than a sports bra that you have to take off completely

Remember these tips so that you can get the most out of your massage!

4. It's Typical for Your Therapist to Ask You Questions

During your appointment, we will go through your consultation form that you have filled out prior to your arrival, and we will ask questions to paint a picture of your lifestyle, medical history and any issues you may have. This also helps us create the best treatment plan for you for the session and future sessions. It is important that you are suitable for treatment or if any adaptations or referrals need to be made. We will ask questions on any trigger points or painful areas too.

5. Pain Does Not Always Equal Gain

Sports massage does not have to hurt to be beneficial, it is important to communicate with us to establish a reasonable level of discomfort that you are prepared to work with. Too much pressure can make you tense up and there is a fine line between discomfort and pain. We are here to work with the muscles and tissues, not cause trauma to them. If you find yourself in too much discomfort, let us know and we can adjust pressure or movements.

6. Soreness is Normal

After a massage, it is normal to feel a little tender and it is completely normal. Within 48 hours, the tenderness should subside, and you may even feel like you are in a new body. This tenderness is a physical response to mild inflammation as your body heals. During your massage, your muscles are being moved in way they may not be used to, so just like after exercise, the muscles will need time to repair. It can take up to 48 hours to feel the full effect of a sports massage.

7. Don't Turn Up to a Sports Massage If...

• You are dealing with a serious injury and don’t have a diagnosis

Although we can identify and attempt to alleviate any tightness in the body, we are not trained to diagnose. If your problem area does not feel significantly better three days after your appointment, then you should seek further advice and support, from a physiotherapist as an example. Once a diagnosis has been given, we can work with the information and assist your recovery.

•  You are taking pain relievers or muscle relaxers

These types of medications can alter your sense of touch and impair your judgment. This can make it difficult for you to give accurate feedback to your therapist. Some blood thinners can make you more susceptible to bruising and it is wise to let us know of any medication you are on, so we can make modifications to your treatment for your health and safety.

• You are under the influence of alcohol or drugs

You will be refused treatment if we believe you are intoxicated or under the influence. Your judgement is impaired, making it difficult for us as therapists to give the best pressure and you to give accurate feedback. Both massage and alcohol can have a dehydrating effect.

• You have a fever or are sick

It is important to prevent spreading infection and cross contamination. Your body is already working hard to recover. A massage would only place more demands on your body internally when you are meant to be resting.

8. When is a Good Time to Get a Massage?

Every person reacts differently to a massage, so you don't want to find out the day before an important event that deep tissue work makes you uncomfortably sore. Technically, you can work out the same day after getting a sports massage, but it's not recommended. Doing so is counterproductive, and it is important to give your body enough time to properly repair itself and experience the benefits of your sports massage. It’s important to let your body process what has just happened.

There are different techniques used in sports massage to benefit you pre-event, post-event or for maintenance and working on issues. Discussing your goals with your therapist is essential in order to achieve the right outcome for your body at that time.

• Maintenance

This is the most common type of treatment and what you would expect to receive when booking a sports massage appointment. The session is specifically tailored to each individual's needs, addressing any current concerns and working deeper to help resolve any issues in targeted problem areas.

• Pre-Event

A shorter, light and stimulating massage within 24 hours of an event can really help optimise your performance. Not only does it help prepare you physically in addition to a warm up, there are psychological benefits too. It is great for calming your nerves, making you feel both relaxed and confident. The sensory awareness that massage gives you makes you feel more in your body and gets your head in the game.

• Post-Event

The emphasis on this type of massage is relaxation and recovery. As close to the end of an event, or up to 72 hours after, a slow, slightly deeper massage of up to 30 minutes is given to the general exerted area, such as the legs. This aids the removal of waste products, relaxes the muscles, speeds up recovery and reduces pain and DOMS (Delayed Onset Muscle Soreness).

9. It is Not a Spa Session

Even though you might feel relaxed after your massage, be prepared to move around during the treatment. Prone, supine and sideline work may be completed during the treatment. You will also likely be given some stretches/exercise to include in your treatment plan while at home.

10. How Often Should I Get a Massage?

Regular massage treatments to keep your muscle in good health is recommended. How long between sessions depends on the frequency and intensity of your training, mental load or physical activity. This is something to discuss with us to make a plan for your injuries/issues, both schedules and budget.

I recommend, weekly for the first three treatments to gain the biggest improvement from your treatments. Maintenance massage can be fortnightly, monthly or even every six weeks. A massage, as and when needed may be beneficial is something pops up in your training programme or busy lifestyles.

If you have an event such as a marathon, incorporating massage into your training plan can be very beneficial. One session a week, a few weeks leading up to the event, can be great for your muscles to relax and calm the nerves. It can help identify any issues of overtraining, weak areas to work on and aid performance.