Sports Massage FAQs

Often, before, during and after a Sports Massage I get asked a handful of questions surrounding the topic. Therefore, I have compiled a list of FAQs that may help put a lot of minds to ease with this easy-to-follow guide and reason as to why you should get a Sports Massage.

Sports Massage – What is it and what does it do?

Warming up the rotator cuff

A Sports massage is a form of massage using a variety of simple and specialist techniques to manipulate the soft tissue of the musculoskeletal system.

1.       Sports massage has been shown to increase muscle flexibility in the acute stage. This means that following your sports massage you will be capable of reaching positions that you struggled with prior to the massage. An example of this would be simply struggling to touch your toes, if this is due to extremely tight hamstrings then a sports massage on this area may improve blood flow to said area and allow you to reach the range you aim for.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7716682/

2.       Sports massage has also been shown to aid recovery. As someone who trains you will undergo periods of stress on the body that will build up over time often known as DOMS (Delayed Onset Muscle Soreness). A sports massage will vastly improve circulation into these areas deprived of oxygen and nutrients and reduce the severity of the dreaded DOMS. https://bmjopensem.bmj.com/content/6/1/e000614

https://bjsm.bmj.com/content/32/3/212

3.       Sports massage has also been proven time and time again to improve blood flow. In turn, this will enhance oxygen and nutrient delivery into your muscles which will allow them to feel better and more robust.

Who would benefit from a Sports Massage?

Everyone! From the everyday athlete and weekend warrior to the elite sports athlete. If you exercise as part of your routine then often, your body may begin to generate some fatigue, therefore, it is vital to take care of the impact your workouts are having on your body. (I am, however, quite the hypocrite as I do not receive massages as often as I should, whoops)

Muscle Energy Techniques (MET) on Hamstring

When can I train again after a massage?

As a general rule of thumb, I suggest that you should have a massage either on the same day as a rest day or the day before a rest day. The rationale for this, is that you will often feel tired after a massage as it puts your body into the ‘recovery process’. Post massage, your body activates the parasympathetic nervous system which allows your body to recover, thus, inflammation happens in the targeted muscle groups so that you can get back to a stronger condition afterwards.

Why do I get told to drink plenty of water after a massage?

After a massage, as previously mentioned, blood flow is improved, therefore the blood needs to continue to be oxygenated to deliver the right nutrients to the right areas, by drinking water this aids this process and prevents the risk of dehydration. As massage can be quite uncomfortable if your muscles are particularly tight, then your heart rate might spike during the treatment which will cause you to sweat and potentially cause fluid loss, so this by drinking enough you will replenish this lost fluid.

https://www.huffpost.com/entry/water-after-a-massage_n_2075604

How often should I get a massage?

There are various studies suggestive of different frequencies for massage but in my opinion, I believe it’s very individualised. A few examples are as follow.

If you are training at a moderate to high level (training 4-6 times a week), a sports massage once every 2-3 weeks should be enough.

During Jonny’s training, (one of our Physios here at Physio Effect) I had the privilege of providing him with a fortnightly sports massage which he found made a massive difference while pushing his body to new limits in his training to run the west highland way in December 2021. He stated that “the regular release of the muscle groups in my legs that were being overloaded with training allowed me to complete a 12-week plan for the first time ever without regular minor niggles to different muscles and joints in my legs. With the high training volume and a busy life, I often find it difficult to keep on top of my own soft tissue release and maintenance, so having the regular massage appointment in my diary meant I was able to focus my time and efforts into the more enjoyable training than torturing myself late in the evening on a foam roller. It also allowed me to have regular quality work done to a long-standing knee issue that I feel avoided it is flaring up beyond a manageable level in my training. I will absolutely be doing this on future training blocks for my various running events.”

If you are an elite athlete (2 a day sessions) then once a week would be the most optimal.

If you work a moderate to intense job/Occupational factors that involves either sitting in a compromised postural position or carrying heavy loads, then a massage once every 3-4 weeks would suffice. However, it is individual dependant as I myself, only get one every 2 months or so as it this fits my lifestyle.

https://www.onemassagetherapy.co.uk/how-often-should-you-get-a-massage/

Is a sports massage sore?

This is a question that is dependent on an individual’s pain tolerance, using myself as an example I get nervous prior to any form of body work as I expect it to be sore. However, using one of my managers Jonny as an example in which he won’t mind me saying, he is okay with a sports massage and tolerates them well, albeit that he receives them frequently and has built up a good tolerance towards them.

The pressure of the massage we provide is always adapted through the variety of techniques we use throughout the treatment so this will go from some light techniques in order to warm the tissue up at the beginning and end of the treatment with some specific deeper techniques throughout.

Gua Sha Scraping on the Pec (not the nicest)

When should I NOT get a massage?

If you have an acute injury (within the first 3 days of the injury occurring) I would not book in for a sports massage. The reason for this is that the injured area will be begin the healing process resulting in pain and inflammation. Massaging this area would only aggravate the injured tissue and potentially make the injury worse.

I hope this blog answers common queries and questions and we’ll be more than happy to answer any more questions either via email - reception@physioeffect.co.uk or by phoning us on 01412304766

Antenatal Pilates Classes at Physio Effect

Some exciting news! We have a NEW Antenatal Pilates class running in our studio within our Northside clinic at Borron Street. This physio-led Clinical Pilates class aims to prevent pregnancy related issues such as pelvic girdle pain (PGP), symphysis pubis dysfunction (SPD), posture related pain as well as a full body programme to prepare you for the birth of your child. During the class, you will be guided through an individualised programme relevant to your stage of pregnancy and any other issues discussed during your initial physiotherapy appointment.  

WHEN: Wednesday evenings at 7PM from 21st October

**CLASS NOW FULLY BOOKED**

Please contact us below if you would like to be placed on our waiting list or if you wish to attend any of our other Clinical Pilates classes which will be a mixed group, but you will still be able to do an antenatal programme due to the bespoke nature of the class.

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WHEN CAN I START?

As long as you have an uncomplicated pregnancy and your midwife/ doctor approves, you can begin from any time in your second trimester if you have no Pilates experience. If you have previous Pilates experience, you may begin earlier.

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HOW DO I GET STARTED?

You will be required to have a 1:1 session with one of our physiotherapists before joining a class for the first time. During this appointment, your physiotherapist will be able to plan a bespoke Pilates programme for you based on your goals, requirements and stage of pregnancy. You will be introduced to the various Pilates props and equipment used during a class including the Pilates Reformer machine.

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HOW MUCH DOES IT COST?

Antenatal Physiotherapy Appointment: £49

Single class rate: £25

6 classes: £120 (£20 per class)

12 classes: £220 (£18.3 per class)

You have flexibility to use the class blocks within the following time period:

● 10 weeks on a 6-class block

● 4 months on an 12-class block

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WHAT HAPPENS IF I HAVE MY BABY BEFORE I USE UP ALL MY CLASSES?

You may use any remaining class credit towards our Crybaby Pilates Classes. This is our specialist Postnatal Pilates class which you may begin once you are at least 6 weeks postpartum after a non-complicated vaginal delivery or 8 weeks if you have had a C-section/assisted delivery with any complications.

CryBaby (Postnatal) Pilates Class

Real Life Stories: Recovering from a disc injury

Fiona Callan is a CrossFitter and Ultra-marathoner who injured her back in 2017. She had an MRI which confirmed an L5/S1 disc bulge with nerve root irritation. In this interview we discussed how she avoided surgery and returned to the things she loved doing best.

Hi Fiona, thank you for taking the time to share your experience with us. We know you've come a long way from a pretty bad back injury. Before we begin, tell us a bit about yourself! What type of work do you do and what's your sport/exercise/fitness background?

I work in the NHS, primarily an office based job. Preceding my injury I was also studying for an MSc so basically spent all day and night sitting at a desk.

I started running in 2008, mainly 5k and 10k distance on roads but I wasn’t very good and didn’t enjoy it so moved to trail and hill running instead when I started gradually to increase my distance. I met some really cool people to run with as well. In 2012, I was talked into a trip to Nepal by a friend but it wasn’t until around 4 weeks to go that I found out he had signed me up to an ultra marathon. I didn’t even know what that was! It was sheer determination that got me through that and I really caught the ultra marathon bug.

In 2014 I started CrossFit as I thought some strength and conditioning type training would help with my running and I had no idea what I was doing in a conventional gym. The coaching and set workout approach has really worked for me and made me use muscles I didn’t know I had.

So the big question, when and how did you injure your back? Was it after one incident or was it something that gradually built up and got worse? What were your symptoms (i.e. back pain? leg pain? numbness etc...)

To be honest I’ve always had a bit of a lower back niggle, probably postural, but thought it would just go away. It was definitely something I started to feel more when I started CrossFit as I really had to use my back and core more than I had been doing running. Slowly I noticed it had started to affect my running, I had pain in my right buttock that shot down my leg now and again and my leg generally felt heavy. If I left it a few days it would go away but it meant I couldn’t really run or CrossFit as much as I wanted to.  

It started affecting my job as I couldn’t sit comfortably for any period of time. I was travelling by train to Edinburgh at least twice a week which became difficult. On one journey I had to get off the train and go back to Glasgow as I couldn’t face sitting for an hour.

Then during a workout involving a barbell I cried so much I had to admit that something wasn’t right.

My initial symptoms were primarily in my lower back, there was a build up of pressure around my stomach and back even when I bent over the sink to wash my face. I tried to keep active but really scaled back on what I was doing. I kept up my hill walking as this is an activity I love doing with my nephew – I used poles and made Ewan carry my bag as he’s the young one! I tried running but could only manage 1k before I felt my back stiffen.

One Saturday I went walking with Dad and Ewan in the Lake District. It was an amazing day. The hill wasn’t too hard; we took our time and enjoyed it. It was the shooting pain in my right leg that woke me up early on the Sunday morning. I tried to stand up but my leg just wouldn’t work. I limped to the bathroom hanging onto the wall and at that point I knew there was something seriously wrong. It sounds dramatic but I genuinely felt paralysed down that whole side of my lower body, first thoughts were ‘I’ll never run again!’ and panicked. My boyfriend called NHS24 and a nurse managed to calm me down and suggested I took paracetamol with ibuprofen and try find a comfortable position until a doctor could get to me. A few hours and one injection later the pain had dulled. He said it was my sciatic nerve; I should try to relax and spend less time sitting down!   

What was the initial management i.e. what treatment did you seek?

I got an appointment with Jonny who did some needling on my lower back/ glutes and gave me some exercises to do. I am the most impatient person and after a week of exercises I didn’t feel any different so I saw another physio (sorry!) who basically told me the same thing and gave me the same exercises. I really was in denial about how serious it was. I spoke to coaches in the gym, chatted to other runners and did a lot of Googling but all the answers were the same.

It was the mental part I actually found the toughest to deal with. I have made so many friends through running and CrossFit and my social media is full of it too so I was always seeing and hearing about all these amazing runs and PBs. I just felt stuck and disconnected. I saw my GP as I really felt like I was struggling to cope. People were always asking how I am and telling me I should ‘do this and do that’ and eventually I just got fed up talking about it. My GP didn’t really help me; she referred me to her physio friend but I didn’t go.

At the same time, Jonny had passed me onto Mariam for Clinical Pilates and it was during my consultation that she suggested some short term medication for my nerve problem in my right leg. I went to another GP for this and as well as giving me the medication, he was really keen to get me back running and to the gym so he referred me for an MRI.

Am I right in saying you ended up seeing a consultant neurosurgeon? What did the MRI show?

Yeah I was really lucky in that I got an MRI pretty quickly. I think the 2nd GP had something to do with that. A few weeks after the scan. I received a letter with a hospital appointment but with no other information. Frustrating and worrying. I thought well there must be something not quite right and because of my problem with patience, I called the GP and asked him to give me a brief overview of the scan. He said he could see a disc bulge and I should continue doing my physio exercises until my appointment. I had just started with the Clinical Pilates class so I let Mariam know the issue and she tailored exercises for me until I found out more about the problem.

So there was the prospect of having surgery? How did that make you feel? Was this something on the cards or wanting to avoid?

I remember getting a phone call from a surgeon in the spinal unit and it made me feel sick. I actually don’t remember what he said to me as the idea of back surgery just terrified me. I wasn’t exactly in crippling pain so the idea of surgery just felt a bit extreme to me. This was something I definitely wanted to avoid. I just really trusted my physios and they really believed I could get better without it. I didn’t feel that my pain was bad enough for surgery – for me this was the last resort, I’ve never heard positive stories about it.

At the appointment, the doctor went through my scan which I found fascinating. I actually felt a bit of weight come off my shoulders when I could physically see the issue. It had been hard to accept when I didn’t know for sure what the problem was but there it was clear in front of me. She then told me that they would do surgical intervention if I was getting sharp pains down the top of my leg. I told her I had that a few weeks before but it had been getting much better. We left it at that and I was told to get in touch if anything changed.

I had so many conversations with my boyfriend, my parents (and myself) and decided that it wasn’t the end of the world if I couldn’t run 50 miles or couldn’t deadlift 100kg as long as I could stay active. I would just scale back what I was doing.

You've spent the best part of a year doing some serious rehab with Clinical Pilates. In your own words can you explain what that is and how it helped you? 

I had done a bit of Pilates before as I’d read and heard it was good for runners. It was one of those things I struggled to stick to because I never left the class feeling like I’d worked hard and my issue with patience didn’t help. When I told my boyfriend about it he signed me up for 6 weeks because he knew I’d have to go if he paid for it! I noticed a huge difference after these 6 weeks.

It is basically pilates but physio led so your exercises are all tailored to whatever issue you may have so we’re all doing something different generally. It’s a small class but everyone is in the same boat and really friendly. Mariam checks in with you regularly during the class and pushes you when you’re ready but also changing exercises if something isn’t quite feeling good.

I expected my exercises to all be lower back focused as that’s where my injury was but actually they’ve been full body movements. As well as having a stronger back, I have a stronger core and much improved posture. Mariam also spent some time working on my legs, particularly my right leg as the nerve had been affected and I had limited movement and very little strength.

Eventually you returned to CrossFit and trail-running. How long did that take from when you first injured yourself?

I was always doing a scaled back version of CrossFit and a bit of trail running while I was injured but I was mindful of undoing my hard work. It was important to me mentally that I kept in touch with coaches/ friends in the gym and my runner friends.

I accepted my injury in May 2017 and started Clinical Pilates in the October. In May 2018 I was a more confident runner so decided to train for a race following a plan, building up in distance and I finished the Mad Hatters Half Marathon and the Glentress Half Marathon with a PB and no back or leg pain. Not quite back at ultra marathon distance but I’m actually enjoying the shorter runs at the moment. In June 2018 I started back at CrossFit and noticed that I’m better at a lot of the movements as I actually use my back and core as I should. I’m always conscious of loading too much weight on bars and I know certain movements still aggravate my back but I know when to stop and I just need to gradually build my strength back up. I was asked if I’d like to be part of a team from the gym for a CrossFit competition, I said yes why not I can try and we finished in 3rd place with no back injury!

Most people in this day and age are seeking the "quick-fix" or miracle cure. In fact, most people in your shoes would opt for surgery given the opportunity. What advice would you give them?

Your back is such a major part of your body so decisions on surgery should never be made lightly. Unless a professional is telling you there is no other option I would encourage people to commit to the exercises, spend less time sitting down and stay active by doing anything you find fun (that’s obviously not going to hurt you)

Working through this injury has taught me so much about my body and my lifestyle as well as making me a better runner and CrossFitter. This is all coming from the most impatient person!