Sports Massage: Enhancing Training, Participation and Recovery for Today's Athlete, 2nd Edition: Summary 64
EXAMPLE TECHNIQUES Body Part Hamstrings (medial- semitendinous, semimembranous, lateral-biceps femoris)
Technique
Single compression or client performs muscle activation flexing knee against resistance to find the muscle, client relaxes and trace the muscle most times all the way up to the ischial tuberosity (using discretionary considerations).
Pectoralis major
(Muscle action is adduction and internal rotation) bring arm into abduction and external rotation to bring the pec into a stretch; lengthen a muscle by putting it in the opposite position of its action, go with the fiber or cross fiber. Performed in side lying position, muscles include TISS: Teres Minor and Infraspinatus insert posteriorly, Suprapinatus inserts superiorly Subscapularis inserts anteriorly; work in every direction multi-direction. Passive muscle release stretch into Dorsiflexion. Add traction at the heel to draw it out as ankle moves into DF also work inversion and eversion; decompression to reintroduces the spacing between the joint and the structures. Quadratus Lumborum; strip them but go easy great results with this massage pain can be resolved in a day.
Rotator cuff
Ankle
Low back
Session Plan for Shoulder Mobilization: 1. Muscle activation: shoulder depression, external rotation 2. Stretching: levator scapula, pec major 3. Stripping: levator scapula, pec minor, subscapularis
Massage can also help to release the hamstrings in one session; however, the piriformis tends to take longer to release because by the time symptoms are felt it has become very tight usually. The piriformis goes from sacrum to greater trochanter (insertion site for glutes and 6 deep laterals). To locate the greater trochanter, bend the client’s knee and bring them into ER/IR from there the piriformis is more easily palpated. Trapezius stretch this can be a tender area for most people proceed with caution and gently increasing the stretch.
KEY RECOMMENDATIONS 1. Periodization involves distinct goals and massage approaches based on treating the athlete during these different time periods: prior to an event, during an event, immediately after an event, between events, and recovering from an injury. 2. Pre-event massage protocol: 5-10 minutes in length, techniques include short brisk massage strokes, friction, AROM, vibrating/shaking, tapotement, and dynamic flexibility. 3. The goals of a pre-event massage are as follows: stimulate muscles, free joint movement, reduce adhesions, and preserve some muscle tone. 4. Post/between event massage protocol: 20-30 minutes in length, techniques include long deep massage strokes, PROM, PNF, self-myofascial release, and static stretching. 5. The goals of a post/between event massage are as follows: address adhesions, restore muscle balance, clear metabolic waste, introduce parasympathetic nerve activity, and normalize circulation. 6. The specificity principle states that the training for an athletic event should mimic the athletic event; in terms of the joint action, the duration, and the intensity.
WORKS CITED https://qr2.mobi/massage-recovery
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