By Angela Hills, Sports and Remedial Massage Therapist.

For some of us this time of year signifies the start  (or end) of the Crossfit season. For others it marks the start of another sporting season, possibly soccer, AFL, rugby, netball, hockey or one of the many running events that take place in Sydney.

Regardless of your preferred sport, the importance of being able to perform consistently at a peak level may be particularly crucial for you and a little preparation can help. Many of us struggle to attack our next session with 100% enthusiasm if we are still flat the day after a hard training day or if we have to take to the sporting field still sore. This soreness is a process called delayed onset muscle soreness (DOMS) and it can be a real hindrance to your performance. If soreness keeps disrupting your training, our exercise physiologists can help review your exercise load and recovery plan. But there are things we can do to prevent or reduce its impact.

Our top tips for recovering fast and reducing the effects of DOMS include:

• Effective post workout hydration and nutrition
• Foam rolling and gentle mobility to maintain normal movement range
• Low to moderate level aerobic activity eg. Row, stationary cycle, swimming
• Contrast therapy (hot/cold showers) or ice bathing 
• And of course, Massage! 

 

Incorporating massage into your training schedule is a practical way you can help reduce the effect of DOMS. Having a regular sports massage as part of your recovery program helps the body function at its optimal level, allowing muscles to ‘relax, revive and recover’. Massage works to reduce muscular stiffness and restrictions in the muscle tissue. The increase in blood circulation during a massage reduces fatigue, while removing the waste products that accumulate in muscles during exercise.

Massage can help not only with the immediate effect of DOMS, but will also minimise the risk of injury and increase your ability to get through the season without intteruption. So, if DOMS is slowing you down when you need to get the most out of your body, then booking in a weekly, fortnightly or monthly massage as part of your training schedule can help you get the most out of your sporting performance.