We all know massage can feel good and relax us from an overall “state of being” perspective.  But what can massage actively offer athletes other than a spoiled indulgence?

Massage therapy has a reputation for being an activity born out of indulgence, relaxation and luxury.  In reality, massage is used by some of the greatest athletes in the world as an integral part of recovery and race preparation.  What can massage offer the everyday recreational athlete? 

(Marie Gebhardt) Receiving regular massage during training or immediately following a sporting event can help reduce recovery times. It also increases range of motion in the joints allowing for greater agility and a reduced risk of injury. When rehabilitating an injury, massage can be vital in helping the injury heal as well as maintaining balance in the body, preventing compensation patterns in muscles that can affect performance and cause problems in the future.

(Jane Tanner)  Massage offers both physiological and psychological benefits to athletes of any level.  There are primary and secondary effects including increased circulation, muscle and general relaxation, functional separation of muscle and connective tissue, increased alertness and clarity and deactivation of trigger points.  These all lead to greater energy, flexibility and range of motion as well as fluid movement, faster recovery and pain reduction.  An example would be that increased circulation can lead to more cell nutrition and faster recovery allowing for longer more intense training which could increase over-all performance.  Psychologically, a relaxed mind can affect the body in a similar way, where your mind goes your body will follow and vice versa.

For an athlete taxing themselves between 8-10 hrs per week, what are your suggestions on incorporating massage into their fitness regimen? 

(Marie Gebhardt) It would be almost impossible to get too much massage. I would say once a week would be a minimum to shoot for. As well, I recommend a massage 3-4 days prior to any major competition to help prepare the body. Most important of all, I suggest my clients receive a massage immediately after any event which will help drastically reduce recovery time as well as address any issues that may have come up during the competition.

(Jane Tanner)  It is best to schedule sessions after workouts/competitions by just a few hours or within a day or two.

Massage is not just a recuperative tool.  Tell us about how massage can be used as a pre-race preparation tool.

(Marie Gebhardt) If any muscle issues have come up during training, those can be addressed, reducing pain and also the anxiety that comes with it to help improve overall performance.   The relaxing effect of massage on the central nervous system will also help to calm anxiety over the upcoming race or event if the athlete is nervous about competing. A practiced sports massage therapist may also choose to discuss during the massage the athletes training, the upcoming race, goals and objectives during the race, etc.; kind of giving a little pep talk so that the athlete will feel mentally prepared as well as physically.  Your massage therapist should be seen as a liaison in your training "team" which may also include personal trainers, nutritionist, and other health practitioners.

(Jane Tanner)  Pre-event sessions are usually within 4 hours beforehand lasting 15-20 minutes.  That is true pre-event massage.  The focus is on increasing  circulation which oxygenates and relaxes tight muscles which helps  increase flexibility.  Psychologically this helps to diminish/prevent nervousness or "psych up" and decreases the chance of injury.

Many marathons and triathlons of all distances offer free massages post race.  Outside of indulgence, what does post race massage accomplish and why is it important?

(Marie Gebhardt) Post race massage helps to flush lactic acid and other metabolic waste material from the muscle tissue that can build up during extended periods of exercise. This helps reduce inflammation, edema or swelling, next day soreness and can also help to hydrate the muscles which may prevent cramping later on in the day. This will all help to shorten the length of  recovery time so that an athlete may sooner return to training and begin preparing for the next competition. Its also important, in the event that the athlete sustains an injury during competition, to begin caring for the injury properly to allow it to heal as quickly as possible.

(Jane Tanner)  Post-event sessions are usually within 4 hours of finishing the event  and last 10-15 minutes when done very close to finishing, and could  last longer when done one hour or more after the event.  After the athlete has cooled down and hydrated, this session will increase circulation, help to facilitate metabolic waste removal, relax soft tissue, decrease potential injury by enhancing effective  recovery.

What would you say to someone who is a recreational athlete, competes 3-4 times per year and has never had any serious or chronic injuries or pains about the value of massage? 

(Marie Gebhardt) Prevention is the best medicine. Regular massage for someone that does not have chronic pain can help to isolate tightness in muscles that they may not even be aware of.  In addition to the value of simply being more self-aware, this may help prevent injuries by increasing the range of motion and releasing tightness that may cause a muscle to strain or worse during a competition.

(Jane Tanner)  In addition to the physiological and psychological benefits already mentioned, massage can help locate potential trouble spots the athlete may not be aware of yet.  This provides the opportunity to modify training if necessary to prevent injury and release blocked energy within the body to increase stamina and functionality of soft tissue.

From a frequency standpoint, what is a good way to estimate how often massage should be administered to an amateur athlete?

(Marie Gebhardt) My advice would be to start with once a week for 3-4 weeks and then listen to your body.  As a general rule, most athletes are pretty in tune with how their body feels, how their performance is being affected, etc.  Once massage is incorporated as part of your regular health care routine, you will begin to know when you feel you need one. Some may feel twice a week is necessary at first, some may only feel the need to come twice a month. The more often you train and compete, the more often you may feel you need massage. The two most important times for ALL athletes to receive massage are definitely 3-4 days prior to a competition and immediately following any event.  

(Jane Tanner)  Whether it's every week, every 2, 3 or 4 weeks, CONSISTENCY is the key.  The cells of the body have memory and each time you receive massage therapy your muscles/tendons/ligaments/fascia remember.  You'll find that massage therapy has a cumulative effect, the more you receive, the more the body incorporates and uses that new information to your advantage.  Certainly receiving pre- and post-event sessions is a big plus. 

In all your years of massage, what has been the most rewarding experience you have observed in one of your customers? 

(Marie Gebhardt) My job as a massage therapist is rewarding on a daily basis. But my favorite times are when I see my athletes come back after a competition and they are astonished at how much their performance has improved because of the work they received on my table. I work with many runners and triathletes and many achieve their best times when they begin getting massage to help them prepare. I love being a part of that.

(Jane Tanner)  Although there have been many, one is a client with a sports related shoulder injury.  Working together with massage therapy and modifying training as necessary she worked her way back to full range of motion in a short period of time, without injections, physical therapy or surgery.

An hour with one of your staff is $70 and lasts 60 minutes.  If no direct areas are requested to be worked on, how does this time allotment breakdown? 

(Marie Gebhardt) Personally, I discuss with the client their health and activities including work and athletics.  Based on this information and the client’s goals for the session, I will personalize the massage to what will most benefit each individual. No two massages are exactly the same.

(Jane Tanner)  The session would include the full body with special attention paid to areas most stressed by the client's particular sport.

When looking for a potential masseuse, what are the hallmarks of a strong candidate?  

(Marie Gebhardt) Experience working with athletes is what I would ask about first. Ask your therapist what kind of sports massage training they have and how long they have been doing this kind of massage. How many athletes do they currently treat?  What kind of events have they performed massage at? Someone should have some experience with post-event massage as well.  Other training in medical or orthopedic massage and pain management will be helpful, particularly if you are dealing with an injury. They may have certifications in different types of massage such as neuromuscular therapy (NMT) myofascial release (MFR) and many more.  Compatibility is also very important in my opinion. Find a therapist that you feel completely comfortably with. And most importantly, look for results.  Skill level will vary, even in those with special certifications, so shop around if you feel you aren't getting the benefit you expect to receive.

(Jane Tanner)  Certainly you want a Licensed Massage Therapist and one who has taken specific classes (beyond the 600 required hours to graduate and become licensed by the State of Connecticut) that work with sports injuries/techniques.  In addition to the actual hands-on work, you want someone you can relate to, someone you feel comfortable with.

From an age perspective, when is the earliest age massage can/should be introduced?  Are there any groups of people who may not benefit from massage therapy? 

(Marie Gebhardt) Massage is appropriate for everyone from infants to senior citizens.  There are countless types of massage to choose from and there really is something for everybody. It’s most important to select the appropriate type of massage based on the health and activity level of each individual. Some types of massage will be contraindicated, or inappropriate, with certain medical conditions. If you are not in perfect health, it would be helpful to discuss with a massage therapist and your healthcare practitioner to decide what kind of massage would be best for you.

(Jane Tanner)  Massage Therapy is beneficial starting at infancy!  My clients have ranged from young children to folks in their 70-80's.  No two massages are the same, learning what works for a particular client is a skill we develop.  There are specific issues that would be "contraindicated" (I would NOT massage).  For instance, fever is a contraindication and I wouldn't work on a tumor of any kind.  There are many different types of massage that are appropriate for cancer, high blood pressure, MS, etc.  Often it is important and necessary to work closely with the client's physician/caretaker to insure optimal results.

If an athlete does obtain an injury during training or competition, how soon should you see your massage therapist? 

(Marie Gebhardt) I would call the massage therapist as soon as possible to consult with them on that decision. Many times, they will be able to offer advice for homecare until you can get an appointment to come in. Depending on the severity of the injury, you may benefit from receiving massage almost immediately, or it may be appropriate to wait. It would be best to discuss it with your healthcare practitioner as well as the massage therapist to decide what course of action will most benefit the athlete. 

Outstanding information, ladies!  Thank your for your help and counsel on a truly valuable tool that all athletes can benefit from.

Interview by Max Wunderle

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