{"id":188858,"date":"2016-03-02T10:00:14","date_gmt":"2016-03-02T17:00:14","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=188858"},"modified":"2016-03-02T09:37:44","modified_gmt":"2016-03-02T16:37:44","slug":"dos-and-donts-of-sports-massage-after-swimming","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dos-and-donts-of-sports-massage-after-swimming\/","title":{"rendered":"Dos and Don\u2019ts of Sports Massage After Swimming"},"content":{"rendered":"<p><em>By Dr. G. John Mullen, Swimming World Contributor<\/em><\/p>\n<p><span style=\"font-weight: 400;\">Sports massage is just what you need after a workout of competition to make you feel better, to ease muscle pain, and to relax. Right? Not so fast. Don\u2019t crawl on the table just yet without understanding your needs and the right sports massage techniques for the job. \u00a0Check out the dos and don\u2019ts of getting a sports massage after swimming.<\/span><\/p>\n<h2><b>Why Get a Sports Massage After Swimming?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Many athletes get massages after swimming, and they incorporate\u00a0sports massage into their therapy and training programs as well. <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=cPRdjWQKZOA\" target=\"_blank\"><span style=\"font-weight: 400;\">Massage for swimmers<\/span><\/a><span style=\"font-weight: 400;\"> offers athletes many benefits before and after a workout or competition:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Promotes mental and physical relaxation<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Improves range of motion and mobility<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Improves circulation and reduces swelling<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aids in pain management<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Improves flexibility<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aids in recovery and reduced\/delayed soreness<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Assists in preventing injuries from overuse<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Warms the muscles<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reduces stress and mental fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Active sports massage stretches muscles and connective tissues<\/span><\/li>\n<\/ul>\n<h2><b>Not All Sports Massages Are Equal<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">It is important to note that not all massage modalities are treated equally. The type of massage you need before a competition or workout is not the same as the one you need after.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Relaxing massages, such as clinical massage and Swedish massage, do exactly what the name suggests: promotes relaxation. This is good on days that don\u2019t involve training or competing. This massage includes <\/span><a href=\"http:\/\/www.integrativehealthcare.org\/mt\/archives\/2010\/05\/massage_stroke.html\"><span style=\"font-weight: 400;\">effleurage<\/span><\/a><span style=\"font-weight: 400;\"> and strokes to promote relaxation. This is the music on, lotion flowing, draped-body type of sports massage. This is not event massage.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/www.humankinetics.com\/excerpts\/excerpts\/planning-for-a-preevent-massage\" target=\"_blank\"><span style=\"font-weight: 400;\">Pre-swim sports massage<\/span><\/a><span style=\"font-weight: 400;\">\u00a0or preparation massage: This type of sports massage is brisk and active. It is done right before an event. The massage is designed to prepare the swimmer\u2019s body for the event. The massage therapist focuses on the muscles and parts of the body that will be used for the event. The therapist employs rocking, shaking, stretching, range-of-motion techniques, compression and <\/span><a href=\"http:\/\/tapotement.com\/\" target=\"_blank\"><span style=\"font-weight: 400;\">tapotement<\/span><\/a><span style=\"font-weight: 400;\"> techniques to prepare the athlete. <\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/www.massagetoday.com\/mpacms\/mt\/article.php?id=10785\" target=\"_blank\"><span style=\"font-weight: 400;\">Post-swim sports massage<\/span><\/a><span style=\"font-weight: 400;\">: this type of massage is performed after an event, at least 10 to 15 minutes after. Once the swimmer has cooled down and rehydrated, the massage can begin. The massage is not a full-body massage. It consists of calming techniques, compression, therapeutic stretching, broadening strokes, and various effleurage techniques.<\/span><\/li>\n<\/ul>\n<h2><b>Dos and Don\u2019ts of Sports Massage<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Swimmers and trainers who decide to incorporate sports massage into recovery need to know the ins and outs of the technique. Understand the dos and don\u2019ts of massage before including it into your training plan.<\/span><\/p>\n<p><b>Do:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stay hydrated.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Practice <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=Je7GhUXFhCE\" target=\"_blank\"><span style=\"font-weight: 400;\">self-myofascial release techniques<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use the right modalities and techniques for the preparation and recovery goals.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Express pain, discomfort, and concerns with the therapist.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get recommendations from trusted <\/span><a href=\"http:\/\/www.trainingcor.com\/staff\" target=\"_blank\"><span style=\"font-weight: 400;\">professionals<\/span><\/a><span style=\"font-weight: 400;\"> about therapists.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Express your training and recovery needs with the therapist.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Make sure the therapist has experience working with swimmers.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get a relaxing sports massage the week of the event.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Practice self-care techniques. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Make sure the massage therapist understands the rules and regulations established about massage, as defined in the <\/span><a href=\"http:\/\/www.usaswimming.org\/_Rainbow\/Documents\/eca565d6-d11a-4c85-b5bd-307de73b6558\/Safe%20Sport%20Handbook-FINAL.pdf\" target=\"_blank\"><span style=\"font-weight: 400;\">USA Swimming Safe Sport Handbook<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Work only with a licensed professional. You can find a licensed and board-certified therapist.<\/span><\/li>\n<\/ol>\n<p><b>Don\u2019t<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Receive a massage at an event in a private space. It must be out in the open.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Receive a deep-tissue massage within 48 hours of competing. This can create muscle breakdown and soreness.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get on the table if you are feeling dizzy or dehydrated.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Experiment with a new massage technique, plan, or therapist before or on the day of an event.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Suffer through a painful massage. Getting a massage after swimming should promote relaxation and recovery; it should not hurt.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Replace recovery and rehabilitation techniques with massage. Incorporate massage into your training. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Massage is a great way for swimmers to maintain, prepare, and to recover. Massage therapy plays a large role in training programs for swimmers of all levels. You can find therapists at high school swim meets, triathlons, and professional swimming competitions. During the 2012 London Olympics alone, more than <\/span><a href=\"http:\/\/patch.com\/massachusetts\/holliston-hopkinton\/hopkinton-massage-therapist-part-of-olympic-medical-team\" target=\"_blank\"><span style=\"font-weight: 400;\">800 therapists<\/span><\/a><span style=\"font-weight: 400;\"> cared for athletes. Massage has become a necessary part of training and recovery, and you can find a board-certified therapist to complement your therapy plan.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Dr. G. John Mullen, Swimming World Contributor Sports massage is just what you need after a workout of competition to make you feel better, to ease muscle pain, and<\/p>\n","protected":false},"author":13,"featured_media":188939,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[18],"tags":[42971],"class_list":["post-188858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","tag-dr-g-john-mullen"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Dos and Don\u2019ts of Sports Massage After Swimming<\/title>\r\n<meta name=\"description\" content=\"Massage is just what you need after a workout of competition to make you feel better, to ease muscle pain, and to relax. 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