METHOD: Massage (Performance Enhancement)
BENEFITS / PURPOSE: Increased athletic performance by lengthening the propulsive musculature, even out the texture of the tissue, and passively activate the nervous system. Focuses on stretching and warming up the tendons and ligaments by increasing blood supply; and also helps to put athletes in a parasympathetic (calm/relaxed) state.
PRE / POST WKT: Pre-Workout/Competition
FREQUENCY: Before every high intensity workout. Massage frequency is
increased when workout frequency is increased (i.e. training camps, traveling).
DURATION: 15-20 Minutes.
NOTES: Should be done 15-20 minutes before a workout. Pre-workout massage
will be a very light, slapping type massage (not deep-tissue) so the athlete will
feel fresh and awake.
METHOD: Massage (Post-Workout/Competition)
BENEFITS / PURPOSE: Relieves effects of muscular fatigue, enhances blood
flow allowing the body to transport nutrients and oxygen to the muscles,
decreases soreness due to micro-trauma, and allows muscles to maintain
flexibility and looseness.
PRE / POST WKT: Post-Workout/Competition
FREQUENCY: As Needed.
DURATION: 15-20 Minutes.
NOTES:
METHOD: Massage (Rehabilitation)
BENEFITS / PURPOSE: Accelerates the rate of injured muscles, allows for
greater range of motion, induces blood and lymph movement, and increases
nutrients to muscles and joints. This reduces swelling and eliminates
inflammatory waste products.
PRE / POST WKT: Post-Workout
FREQUENCY: As Needed.
DURATION: 60-90 minutes.
NOTES: Should not be done 48 hours before an injury occurs.
METHOD: Massage (Recovery)
BENEFITS / PURPOSE: Improves the recovery of muscle tone, skeletal
alignment; and increases lymph circulation, parasympathetic (relaxing) tone,
elasticity and power of the athlete.
PRE / POST WKT: Post
FREQUENCY: As Needed.
DURATION: 166-220 lbs: 60 minutes (whole body), 30 minutes (localized)
+220 lbs: +60 minutes (whole body), 35 minutes (localized)
NOTES: Massage of neck/trap has a calming effect (slows down heart rate,
metabolism, increases vasodilation); massage of lower back has an opposite
effect.
METHOD: Epsom Salt Bath
BENEFITS / PURPOSE: Use whenever you have soreness/stiffness when you
arrive home. It decreases inflamination, relaxes muscles, reduces muscle/joint
pain, increases testosterone production, increases perspiration to rid body of
toxins and impurities, increases serotonin levels, stimulates vasodilation (helps
facilitate blood flow to muscles), and increases blood magnesium levels.
PRE / POST WKT: Post-Workout
FREQUENCY: 2-3 Times per Week.
DURATION: 10-20 Minutes.
NOTES: Use 2 lb. (AKA: 4 cups or 32 oz. or 908 grams) of Epsom Salt per
WARM bath. Drink a bottle of water immediately following the Epsom Salt bath.
If uncomfortable during the bath, place an ice pack on the forehead. Finish every
Epsom Salt bath with a cold (30-60 second) shower!
METHOD: Contrast (Hot/Cold) Showers/Baths
BENEFITS / PURPOSE: Changes in blood flow create a pumping action in the
muscles and helps speed waste removal and nutrient delivery. Increases
parasympathetic tone to facilitate recovery.
PRE / POST WKT: Post-Workout.
FREQUENCY: As Needed.
DURATION: 3 minutes hot, 1 minute cold, repeat 3 times. ALWAYS start with
hot, finish with cold!
NOTES: Do not use if you suffer from an acute injury, or excessive
inflammation.
METHOD: Sauna
BENEFITS / PURPOSE: Increases circulation and body temperature (prevent
aches and pains), relieves muscle tension (quicker recovery time), increases
nitrogen levels (necessary for growth), prepares body for high temperatures,
increases extensibility of collagen tissues, and decreases joint stiffness directly.
PRE / POST WKT: Post-Workout.
FREQUENCY: 1-2 Times a week (especially following travel).
DURATION: 10-15 Minutes (limited during competitive season).
NOTES: Set temperature between120-200 degrees. Never directly after a
workout (3-6 hours after)! If you have a recent (acute) injury, avoid heat for 48
hours! Take a cold bath/shower (30-60 seconds), and drink mineral water
(replaces minerals lost during perspiration) immediately following sauna.
METHOD: Foam Roller
BENEFITS / PURPOSE: Increases muscle length and range of motion, and
breaks down scar tissue and soft tissue adhesions.
PRE / POST WKT: Post-Workout.
FREQUENCY: As needed.
DURATION: As needed. Once you find a painful spot, stay on that spot for 15-
45 seconds.
NOTES: Do not hold your breath. Do not roll back and forth over the hip or
shoulder blade.
METHOD: Cryotherapy (Ice Cup Massage)
BENEFITS / PURPOSE: Decreases pain and inflammation and prevents
overuse injuries. Especially good for weak muscles and tendinous units.
PRE / POST WKT: Post-Workout
FREQUENCY: As needed.
DURATION: 5-10 Minutes. Ice massage 3-5 days in a row to injured muscle
after the training session.
NOTES: Gradually increase the diameter of the circles (start with small, finish
with larger circles). Baby oil may be applied before ice is administered (prevents
shock).
METHOD: A.R.T. (Active Release Therapy)
BENEFITS / PURPOSE: Breaks down scar tissue, lengthens the affected
muscle, which releases tension on tendons and nerves.
PRE / POST WKT: Both.
FREQUENCY: As Needed.
DURATION: As Needed.
NOTES: A.R.T. addresses overused muscles in three ways: acute conditions
(pulls, tears, collisions), accumulation of small tears (micro-trauma), and lack of
oxygen (hypoxia).
METHOD: Hydrotherapy
BENEFITS / PURPOSE: Increases circulation, relieves muscle and joint pain,
reduces tension, and improves sleep.
PRE / POST WKT: Both.
FREQUENCY: As Needed.
DURATION: Approximately 15 Minutes.
NOTES: Keep water temperature between 102-104 degrees for muscle pain, and
between 94-96 degrees to reduce tension. Keep under 104 degrees!
METHOD: Chiropractor
BENEFITS / PURPOSE: Improves athletic performance, recovery, nervous
system function, breathing patterns, circulation, and vision.
PRE / POST WKT: Both.
FREQUENCY: As Recommended.
DURATION: As Recommended.
NOTES: Reducing irritation to spinal nerves will cause your
body to operate more efficiently.