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Sports Massage: Enhancing Training, Participation and Recovery for Today's Athlete, 2nd Edition: Summary
Post event and between events sessions should start with hypoactive muscles. Very commonly hyperactive muscles are stretched first however; the benefits of starting with the hypoactive muscles include: • Employing reciprocal inhibition • Lengthening hyperactive muscles • Raising the sensitivity threshold to tolerate input
A single session typical lasts 30 minutes and follows these steps in accordance with the most effective techniques determined by the latest research: 1. Client active stretching and self-myofascial release (ex lacrosse balls hold 20-30 sec) 2. PNF stretches 3. Targeted massage work ending in a parasympathetic state
Example Techniques Body Part
Technique
Hamstrings (medial- semitendinous, semimembranous, lateral- biceps femoris):
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). (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.
Pectoralis major
Rotator cuff
Ankle
Low back
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. 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
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