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Stay Fit with Bodywork Therapy Enhance Workout Performance and Recovery with Massage by Marlaina Donato
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herapeutic massage and other bodywork modalities are well-known stress-busters, but they can also hasten recovery after a workout or injury. A little restorative TLC with a bodywork practitioner before or after exercise can combat post-workout soreness and stiffness, maximizing our fitness investments in and out of the gym. Approaches such as Swedish, deep tissue and sports massages, and myofascial trigger point release therapy can boost both blood and lymphatic circulation, giving soft tissues a vital shot of cellular nutrition. Massage modalities affect biochemical processes and on the deepest level, mitochondria—the cell’s energy-producing engines. Research from 2015 published in the journal Medicine & Science in Sports & Exercise shows that massage immediately following injury due to resistance training encourages tissue regeneration.
Tailored Tools “In the context of exercise, someone who trains three to five times per week at a high intensity will likely have a higher level of fitness. However, the demand placed on the soft tissue structures will equally be high, and may require more treatment to offset this. This may vary from once a week to once a month,” says Andy Stanbury, head of soft tissue therapy at Pure Sports Medicine, a London clinic for sports injuries. After working with high performance athletes for 15 years, he always asks, “What do I need to add to improve a patient’s fitness or performance?” For a patient that wants to improve fitness by running, “I would want to optimize their range of movement and stimulate the nervous system in readiness to exercise. I may look to use some myofascial release techniques, active release therapy, instrument-assisted soft tissue mobilization or muscle energy techniques. This would of course take place before the run.” For post-run recovery, Stanbury suggests more relaxing modalities, such as gentle massage, combined with breathwork. 44
Chicago
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The Fascia Factor Fascia, a network of connective tissue, wraps the body in protective layers from the most superficial muscle to the deepest organs and plays a central role in flexibility. This complex netting can become stuck due to inactivity, injury or surgery. Keeping it supple is vital for everyone. Bodywork like myofascial release that targets trigger points—knots of tension— can help to ramp up postoperative and overall injury recovery. “Myofascial release is a technique used to reduce the tension in the fascial membrane. Slowly stretching the fascia will unwind and reduce the pressure on the muscles and nerves, reducing pain and creating range of motion and flexibility,” explains Anthony Hansen, a myofascial release therapist at Therapy on the Gulf, in Naples, Florida. Hansen, who specializes in a “fast release” technique, emphasizes the importance of a gentle approach. “Trigger points are caused by cellular debris
