Deep tissue massage

Injury Prevention and Sports Massage for Runners

Injury Prevention: Sports Massage for Runners, Range of Motion Physical Therapy

With just over 3 months to go to the Dublin Marathon a lot of runners will be starting to focus on their marathon training. Most training plans will involve building your mileage gradually over the next 12 – 16 weeks. With that in mind, I am often asked when is the best time to get a sport massage when training for a marathon. In this blog I will give some advice and tips to bear in mind to help prevent any sports injuries while training, it is also important to build them into your training plan.

Some of  the most common injuries I see from runners are ITB issues, Achilles tendinopathies, plantar fasciitis, stress fractures and common muscle strains.

The key benefits of getting a sports massage is to help improve circulation, balance the body’s musculoskeletal system, work out trigger points (knots) and reduce stress on joints. All of these factors will directly improve the ability to train regularly and improve your performance.

The difference between a sports massage and a massage at a spa, a sports massage will focus on the part of the body that is most often used by the athlete. It may also vary from upper to lower extremities, depending on the current issue. A sports massage is a deeper massage and will involve different techniques to help assist with muscle repair and recovery. I advise going to a therapist who  runs or is active in sport so they understand the effects on the body from training regularly.

Runners who are training regularly and intensely should look to avail of a massage weekly, especially during peak training periods. For those on a budget, you can still get benefits from a monthly sports massage, preferably during an easy training week when the body is recovering and rebuilding. I would always recommend a pre- and post massages for 10K, half marathons and marathons etc.

If people can’t afford to get a sports massage regularly, I recommend using self-massage tools such as foam rollers, massage balls, etc. These tools can be used in conjunction with regular stretching. This maintenance program is important and should be considered part of your training plan. I also recommend people cross train to help the body recover and train, and give the body break from running e.g. pilates, swimming or cycling. Foam Rolling Video for the lower body.

The biggest problem that I see with running injuries is most people do not address them soon enough. I often get clients contacting me about a month after they started to experience a niggle or some pain. It normally means they have been trying to run off the injury?? (which makes loads of sense) or they feel it will resolve over time  or they take a short break but go back to the regular training plan (to much to soon).

Unfortunately by the time they come to me the injury has now become a bigger problem and they can no longer run without pain. This is turn means it will take longer for the injury to resolve, it is so important to seek help if you feel a niggle that either causes pain while running, after running or does not resolve within a week.

So my best tip for sports injury prevention would be to create a maintenance program of foam rolling and stretching, cross train to give the body a break and get regular sports massages. Also if you feel an issue developing, seek help straight away. I hate to see clients who have invested months of time and effort training but ignore body maintenance and injury until it is too late.

If you would like to learn more or book a sports massage please contact me at Range of Motion Physical Therapy, Lucan Dublin.

Range of Motion Physical Therapy July Newsletter

Range of Motion Physical Therapy Lucan
Pilates Course

I have started a new block of Pilates Classes, and I have introduced a new improver's class. This ensures there is plenty of opportunity for those of you who wish to drop in for a few classes or just want to begin pilates for the first time. My plan is to keep the classes running throughout the summer, obviously depending on demand. I am also delighted to announce that I have been asked to work with Barefoot Yoga & Fitness Studio, as their Pilates instructor. This will also be a beginner / improver class.So now there is no excuse for not attending one of my pilates classes, class details below:

- Wednesdays: Beginners 7-8pm / Improver's 8-9pm. Lucan Leisure Centre, Griffeen Park.
- Thursdays: 7:30-8:30pm Beginner / Improver, Barefoot Yoga & Fitness, 13 Millbank Bus Park, Lucan

If you would like to get involved and build your strength, please contact me to book a place in a class.

Shoulder Pain and when is Shoulder Pain not Shoulder PainI have written two blogs in the past month or so, both around shoulder pain. The first blog below discusses how injury to certain muscles in the neck can actually feel like a shoulder injury. This is due to pain referral patterns into the shoulder and down the arm, and the mechanism of injuryWhen is Shoulder Pain not Shoulder PainThe second blog below is about how the muscles around the shoulder blade (scapula) can actually cause chronic shoulder pain, particularly with over head activities. This blog outlines how this can happen and why some people do not benefit from treatment for their shoulder injury. The issue is actually with firing patterns of muscles around the shoulder blade, which are feeding into the chronic shoulder problem.

Are you suffering from chronic shoulder pain or a rotator cuff injury?

If you are suffering from a shoulder injury that is not getting better with or without treatment, please contact me for an assessment and treatment program.

Gardening is a Dangerous Sport 

I wrote this blog at the start of June as result of the number of clients I was seeing with injuries from gardening. Every year around this time the weather improves and we tackle the garden, unfortunately none of us see gardening as much of a physical workout as it is.

We tend not to warm up for it, we go at it 110% and spend hours at a time pulling and digging. It is no surprise why we end up injuring ourselves. With this in mind I wrote a few helpful tips on how to avoid injuring yourself when gardening this summer!!!

Gardening is a Dangerous Sport

Happy gardening and be safe out there!