If there's one thing I'm guilty of, it's not having enough massages. Regular massage treatment can and does work wonders for tired and cramped muscles. And if you train regularly and get frequent leg cramps you'd have to admit that it's on of the more pleasant things to add to your training program.
The main benefits of massage are in prevention of cramping and rehabilitation following an injury caused by a cramp that lasts for an extended period of time – i.e. longer than 15 minutes.
If you have cramped muscles, massage helps by:
• stimulating blood flow to and through the muscles
• improves the flow of nutrients, oxygen and fluids into the muscle
• help remove waste products from the muscle
• helps stretch the muscle & relieve tension
• stretches, stimulates and relieves the muscle in directions that it cannot normally go i.e. sideways directions.
If you can massage directly before an event as well as hydrating with water, minerals, electrolytes, then that’s an ideal combination.
Someone who’s prone to cramps will really benefit from massage therapy/self massage. They should do this as often as possible but definitely 2-3 days prior to the event and not on the day before because you need to tailor out (tapering) but 2 days before is great and then a good session to warm up the muscles right before the event will help you properly prepare.
Massage performed by an experienced practitioner is a great and therapeutic experience. However you also have the ability to apply the same techniques on yourself or to get your partner or running mate to do so. Self massage can help promote healing and recovery and reduce the likelihood of cramping.
Always use some type of lubricant – baby oil, vegetable oils such as olive oil or macadamia oil and commercial massage oils are all fine. It doesn’t have to be an expensive oil and you don’t need to use too much. Of course if you have sensitive skin, then choose an oil that’s right for you such as a natural, cold pressed oil such as avocado, wheat germ, jojoba or grape seed oil.
You’ll also need a flat and firm surface so you can apply pressure. This could even be a football field or the floor. Many good therapists may also apply a technique known as ‘cupping’.
The reason they use cupping is as a myofascial release method. By using the cups, a therapist can separate and stretch the muscle fibre, fascia and skin all at the same time.
It’s ideal after a bout of severe cramps because it can help get extra blood flow to the muscles.
How often should you have a good massage? An elite athlete will have one after every training session and race and it really does depend on how serious you are, how many miles you're clocking up and what your budget is . . . or it's a great excuse to get your partner (or someone you what to know better) to do it for free!
The Ultimate Cramp Busting Guide contains detailed video techniques and information on exactly how you should self massage for muscle cramp relief and prevention.
