66 Sports Massage: Enhancing Training, Participation, and Recovery for Today's Athlete, 2nd Edition: Summary 66
• Move client into the stretch, perform a static hold for 15-second followed by a 6-second hold (counting down from 6) client resisting the stretch at 20% of their effort (isometric hold) relax and repeat 2-3 times • Not necessary to go beyond 20% because results are seen at this effort and greater effort may result in injury to the client • Going beyond 20% also decreases the stamina of the therapist to be able to perform several sessions in one day • Incorporating PNF into a session- start with one body part and increase from there • Common muscles to stretch: hip flexors and hamstrings but any stretch can be performed using PNF • Range of motion of the stretch it is determine by either a) client expressing they feel the stretch or b) therapist feels the tension barrier whichever comes first
• Remember the first rule is to do no harm more aggressive stretching does not necessarily yield greater results 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 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). (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
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