Every athlete knows the benefits of massage. Massage gives pleasure and relaxation, is an effective way of recovery, relieving the body of painful feelings and accelerating the regeneration of injuries.
After-run massage is a powerful way to recover, used to improve the runner's physical abilities. It is an essential part of the training complex.
What's with the massage?
Recovering from jogging, the body gets rid of slags, toxins, returning the cells to a pre-run state. Proportionally combining loads and regeneration procedures, the body rises to the upper stage of development, improving speed and endurance. After a run, it is necessary to relax, restore blood flow, relieve muscle spasms, improve joint mobility.
Along with sauna (sauna) massage after running - the way to prevent injuries. Awakening connective and muscle fibers, it increases blood flow, and nutrients are delivered to the organs more quickly.
Massage is necessary both for professional runners after serious training and for beginners who take their first steps.
What happens as a result:
1. Eliminating muscle pain and fatigue. Beginners complain of intense pain in the extremities due to lactic acid secretion. Regular massage after the run disperses it to the muscles and prevents damage to them. Overstretched muscles are filled with blood and limited mobility - the massage relaxes the tissues and quickly restores them.
2. The blood circulation is improved and the lymph circulation is accelerated. This has a positive effect on immunity and quickly removes toxins. The effectiveness of the massage increases if the athlete does not forget to drink as a means of detoxification. The amount of harmful products determines the intensity of muscle pain and fatigue.
3. The mobility of joints and ligaments is improved and their flexibility is increased. Running biomechanics is the best way to avoid injuries. Runners hurt in the areas of the iliac and tibial tract, knees, posterior femoral surface, Achilles tendon. The massage after running guarantees restoration of skeleton and muscle balance.
4. Relaxation. Relaxed muscles relieve nervous tension, which may discourage the runner from starting the next exercise. The relaxed athlete is ready for new deeds.
Types of massage
A total of about thirty ways to relax by kneading the body. Athletes can try any one of them and choose the one that is right for them.
Active release
Combination of massaging movements with point pressure. The massage specialist, touching the muscular texture, breaks the lumps by sharp clicks at the right points. Used in the treatment of injuries (hamstring, sole fasciitis, fractured shin syndrome), in which the tissues are scarred.
Swedish
Associates with relaxation. Light pressure on the body with oils to improve blood circulation and muscle elasticity. Suitable after difficult competitions and in the run-up to them, after a difficult training week. Gentle strokes eliminate muscle tension without causing pain.
Massage of trigger zones
When muscles are physically deformed or tired, tension points appear in the form of nodules or fibers. Point pressure on them is similar to the technique of active release. The knots break and the muscles become elastic.
Deep massage
When working out hard, the pain hides in the back of your muscles. The task of the masseur is to relieve tension by affecting the tissues. A careful study of specific areas relieves tension.
Frequency of procedures
How many times a runner undergoes a massage depends on the severity of the training, personal desire, and budget. The minimum number is once a month. Muscle massage - in a constant tone, they benefit from prevention.
Suitable time of day for procedures - evening or the next morning after jogging. An intensive massage is not recommended in the middle of training, because the person will feel tired and broken.
If it is not possible to visit the masseur frequently, buy devices such as a massage roller, balls, mats to do the procedures yourself.
Self-massage consists of kneading the feet, Achilles tendons, calf muscles, rubbing the outer and inner surfaces of the thighs, neck, shoulders, upper extremities.
They combine massage with physiotherapeutic procedures, autogenic training, oxygen breathing.
Delusions
Athletes who prefer massage can make common mistakes:
1. Low water consumption slows down the removal of toxins and toxins, and the result of the massage will not be quick.
2. Body kneading should not lead to pain. When working on some areas, you may feel uncomfortable, and if you feel pain, you should stop the session.
The end of the massage is associated with lethargy in the extremities. Therefore, the massage after running fits into the training schedule so that it is followed by a day off or a light run.
Conclusion
Four times a month's massage after running helps the athlete to live an active life and helps to get rid of a lot of inconveniences with which to come.