There are 3 basic keys to becoming a better athlete: proper nutrition, appropriate shoes, and constant motivation.  Keeping your mind and body healthy will allow you to train more consistently and effectively, which makes you better.  These weekly reviews aim to educate readers on product available to fullfil their key requirements.

 Deep-Tissue Massage Therapy

I want to try something different this week; instead of reviewing a specific product I want to branch out to some of the techniques you can employ to prevent injury and improve your health and training.  One of the most practical and useful things to incorporate into your routine is Deep-Tissue Massage.  I want to discuss some of the advantages, then options for how to execute.

Research is somewhat conflicting on exactly how massage therapy works, but the benefits most often noted include increased blood flow, reduction of stress, and reduction of chronic pain.  I consider it a very localized stretch for your tightest muscles. 

The concept is simple: apply pressure to a tight muscle like your calf (gastrocnemius), then slowly, slowly, slowly move the pressure point along the length of the muscle while periodically contracting and relaxing the muscle.  The pressure point can be created using your thumbs, a tennis ball, a foam-roller, or any other soft, blunt object.  I prefer to use my hands for working on the legs because I can apply the pressure making small circles as I articulate along the muscle.  Using your hands also allows you to be more specific to the point you're treating - you can really feel out which muscle you're after.

The result of the pressure, if it is hard enough, will be too separate the muscular fascicles forcing fluid away from the pressure point.  The separation creates a stretch which reduces tightness, and when the pressure is released fluid can re-enter the point.  That re-entry of fluid is moslty fresh, oxygenated blood which will speed recovery! 

There are varying degrees to which you can take this - doing it for yourself or having it done by a professional.  Professional massages are much more effective but also expensive.  If you have chronic problems such as knee pain (runners knee, IT band syndrome, etc) then you should schedule an appointment.  But for the day-to-day you should learn to do some of this for yourself.  Buying "the Stick" will help a lot for the quads and calves; go see your local running specialty store.  For your feet, get a "Surefoot Foot Rubz," a small, hard ball which can be stood on to apply pressure under the foot.  And of course, practice using your hands because they're always with you, especially if you get a cramp out on the run.

The overall effects of reducing tightness is healthier muscles which are able to do work more efficiently, i.e. you can run faster with less effort because you're not fighting with yourself.  So check it out.

*All past reviews are archived in my blog history 

*The opinions expressed in my reviews are scientifically and pragmatically founded, but are solely my own and should not be taken as the position of the manufacturers, authors, or representatives of products/prints/companies reviewed by me.