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Noel
Bromage Remedial Massage
Specializing
in
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Sports Massage
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Neck & Shoulder Problems
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Back Pain Treatment
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Therapeutic Massage
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Myofascial Therapy
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Trigger Point Release
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Health Fund Rebates
Mobile Service Available
Phone Noel on 49 371 790
Mobile 0425 319 930
10
Fitzgibbon Place
Kurri Kurri 2327
2006
Client Booking Sheet
Special
Offers to HDCC members
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•
Regular 10% discount off Full Professional Association One Hour Massage Rate
$55.
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• 20%
Discount off Full Professional Association One Hour Massage Rate During
January 2006
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•Gift Vouchers for Relaxation, Therapeutic & Remedial Massage
available.
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• Small
Massage Race Day Package –To Placegetters in each Grade Friday December 9th Race.
(Massage
fees in accordance with Professional Association/Workcover Structure $55/ hour
& $ 30/half hour)
Stretching
Tips for Warm Up prior to Stretching
Trying
to stretch muscles that have not been warmed, is like trying to stretch old, dry
rubber bands. Warming up prior to stretching does a number of beneficial things,
but primarily its purpose is to prepare the body and mind for more strenuous
activity. One of the ways it
achieves this is by helping to increase the body’s core temperature while also
increasing the body’s muscle temperature.
By increasing muscle temperature you are helping to make the muscles
lose, supple and pliable. This is
essential to ensure the maximum benefit is gained from your stretching.
The
correct warm-up, also has the effect of increasing both your heart rate and your
respiratory rate. This Safely Improving your Flexibility and Minimizing Muscle
Pain increases blood flow, which in turn increases the delivery of oxygen and
nutrients to the working muscles. All
this helps to prepare the muscles and tendons for stretching.
Stretch
Before AND After Exercise
The
question often arises, "should I
stretch before or after exercise?" This is not an either / or
situation, both are essential. It is no good stretching after exercise and
counting that as your pre-exercise stretch for next time. Stretching after
exercise has a totally different purpose to stretching before exercise. The two
are not the same.
The
purpose of stretching before exercise, is to help prevent injury. Stretching
does this by lengthening the muscles and tendons, which in turn increases your
range of movement. This ensures that you are able to move freely without
restriction or injury occurring.
However,
stretching after exercise has a very different role. Its purpose is primarily to
aid in the repair and recovery of the muscles and tendons. By lengthening the
muscles and tendons, stretching helps to prevent tight muscles and delayed
muscle soreness, which usually accompanies strenuous exercise.
Be
aware of your Posture while stretching
Posture
is one of the most neglected aspects of stretching. It is important to be aware
of how crucial it can be to the overall benefits of your stretching. Bad posture
and incorrect technique can cause imbalances in the muscles that can lead to
injury.
In
many instances a major muscle group can be made up of a number of different
muscles. If your posture is sloppy or incorrect your stretching may put more
emphasis on one particular muscle in that muscle group, thus causing an
imbalance that could lead to injury.
For
example, when stretching the hamstrings (the muscles at the back of the legs) it
is imperative that you keep both feet pointing straight up. If your feet fall to
the side this will put undue stress on one particular part of the hamstrings,
which will result in a muscle imbalance.
Fitness-Related Benefits
of Massage
Massage is one
of the all-time injury rehabilitation techniques. It's an effective form of
injury rehabilitation therapy for speeding the healing process and preventing
re-injury. Without it, the injured athlete very rarely recovers fully.
To follow is a
great article by Jon Gestl, publisher of the free fitness and health ezine, Informed,
Inspired, & Inshape. In the following short article Jon covers a
number of very good reasons why massage should be a priority both for injury
prevention and rehabilitation. I hope you
enjoy the following article.............................
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Massage
improves circulation and general nutrition of muscles. This appears to be
the most valuable fitness-related benefit. Massage is accompanied or
followed by an increase interchange of substances between the blood and the
tissue cells, which increases tissue metabolism. After a muscle is
exercised, vital nutrients must be supplied in order for it to increase in
size. Massage maximizes the supply of nutrients and oxygen though increased
blood flow, which helps the body rebuild itself.
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Massage
improves the range of motion and muscle flexibility. This results in
increased power and performance, which helps you work efficiently and with
proper intensity to facilitate the body's muscle-building response.
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Massage
helps to shorten recovery time between workouts. Waste products such as
lactic and carbonic acid build up in muscles after exercise. Increased
circulation to these muscles helps to eliminate toxic debris and shorten
recovery time.
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Massage
can help prevent over-training. Massage has a relaxing effect on the
muscles, as well as a sedative effect on the nervous system. This can
prevent over-training syndrome, which has a limiting effect on muscle
building.
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Massage
may aid in fat loss. According to some research, massage may burst the fat
capsule in subcutaneous tissue so that the fat exudes and becomes absorbed.
In this way, combined with proper nutrition, massage may help in weight
loss.
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Massage
helps prevent and even heal injuries. By stretching connective tissue,
massage improves circulation to help prevent or break down adhesions.
Massage also influences the excretion of certain fluids (nitrogen,
phosphorous, sulfur) necessary for tissue repair.
While a
massage won't build muscle directly, it helps to facilitate the body's
rebuilding phase following a workout and influences muscular growth. Getting a
massage is just as important as regular workouts and supportive nutrition for a
comprehensive fitness program. Great news for those of us who thought building a
great body was all hard work!
Before making
an appointment with the first massage therapist you encounter, however, be sure
they are a qualified bodywork practitioner. Ask for referrals, professional
training information, and certification credentials.
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CYCLING AND MUSCLE SORENESS
Recovery for Long-Distance Cyclists
Long-distance cyclists love to ride all day and then get up the next
morning to ride many more miles. Ultra competitors may only get a few
hours sleep between long days of riding. Long-distance cyclists, because
of all the miles on the bike, place more stress on their bodies than
most athletes. At the same time ultra cyclists have less time to recover
than riders doing shorter events. How can long-distance cyclists
optimize recovery in the time available? This two-part article will
cover:
a) sports nutrition for optimal muscle recovery, applied to typical
long-distance events, and
b) non-nutritional aids for recovery, such as massage.
Sports Nutrition For Optimal Muscle Recovery
A) Theory
Extensive research with endurance athletes shows that nutrition during
rides and afterwards for recovery has four components:
1) Replenishing fluids and replacing electrolytes
2) Replacing muscle glycogen
3) Rebuilding muscle protein
4) Reducing muscle and immune-system stress.
We'll
start by reviewing the scientific recommendations for sports nutrition
and then will apply them to long-distance touring and multi-day racing.
1) Replenishing fluids and replacing electrolytes
Water is essential for regulating body temperature and cardiovascular
function. As you sweat, you lose water and also electrolytes, especially
sodium. Dehydration of as little as 2% of your body weight will impair
performance and more serious dehydration is one of the leading causes of
DNFs during ultra events..
Studies show that drinking plain water is not as effective in
maintaining fluid balance as drinking a sports drink. The carbohydrate
and sodium in a sports drink work together to increase water absorption
in the intestinal wall. Further, the addition of sodium to the drink
stimulates thirst, so you drink more.
“Drinking plain water is not as effective in maintaining
fluid balance as drinking a sports drink.”
Fluid
and electrolyte maintenance starts on the bike. During any ride of more
than an hour, you should consume plenty of sports drink. A good sports
drink contains 14 - 19 grams of carbs / 8 oz. (6-8% concentration) and
at least 50 to 75 mg. of sodium / 8 oz. At a minimum, you should drink
at least 8 oz. every 15 minutes during the ride, more if it’s hot and/or
you are riding hard. Which drink is best? The one that you like to
drink, since most commercial drinks fall within these ranges for
carbohydrate and sodium content.
During
the ride, try to drink enough so that your body weight is stable. That
may not be possible in hot conditions and/or if you are riding hard.
After the ride consume enough fluid to restore your body weight. Because
plain water will satisfy thirst before the body is fully hydrated, your
favorite sports drink is also the beverage of choice after a ride. Avoid
carbonated drinks when you are thirsty; they may cause you to feel
prematurely full before you’ve drunk enough.
Ultra
riders particularly need sodium. Each liter of sweat contains
approximately 1 gm of sodium which must be replaced. Beverages with that
much sodium taste awful, so you'll need to supplement from other
sources. Good sources include tomato juice, salty (low-fat) crackers and
adding salt to your meals.
2) Replenishing muscle glycogen
In long-distance events, the fuel and water available in your body are
the factors that limit how fast you can ride. Fuel requirements vary
widely for ultra cyclists: a 125 lb. person cycling at 12 mph on level
ground is burning about 300 calories /hour while a 175 lb. person riding
at 18 mph is burning about 800 calories per hour. While some of the
energy comes from fat, most of the energy comes from glucose circulating
in the blood stream and glycogen stored in the liver and muscles. A
rider can only store a few thousand calories of glycogen, which will be
exhausted in a few hours. To prevent the bonk, long-distance cyclists
should consume at least 300 calories every hour, and 4-500 / hour if the
rider is large and/or riding hard.
When
consuming this many calories while riding it should be in easily
digestible type foods: sports drinks, gels, bars, fruit, liquid meal
replacements, etc. During long, hard rides it is very difficult to eat
enough on the bike to match the caloric expenditure. So it is important
to after the ride to replenish glycogen stores. Studies have shown that
riders who consume carbohydrates within two hours after a ride replenish
glycogen stored more completely. Consuming some protein with the
carbohydrates can increases glycogen replacement by 30%. The optimum
muscle recovery ratio appears to be four grams of carbohydrate to one
gram of protein. However, consuming too much protein will delay gastric
emptying, as will eating fat.
“Riders who consume carbohydrates within two hours after
a ride replenish glycogen stored more completely.”
During
the first two hours after a ride, try to consume 1 gm of carbohydrate /
lb. of body weight and some protein in the 4:1 ratio. For example, a 125
lb. cyclist should consume about 125 grams of carbohydrate and 31 grams
of protein. A rider weighing 175 lbs should consume about 175 grams of
carbohydrate and 44 grams of protein.
One
gram of carbohydrate yields four calories of energy; protein produces
four calories; fat yields nine calories per gram. The 125 lb. cyclist
should eat 500 calories of carbohydrates and 125 calories of protein
after the ride. The 175 lb. cyclist should consume 700 calories of
carbohydrates and 175 calories of protein within 60 minutes after
getting off the bike. Select carbohydrates with a high-glycemic index,
which will cause your blood sugar to rise rapidly. Examples include
bagels, baked potatoes, bread, crackers, glucose, honey, and sports
drinks sweetened with sugar. Whether the carbohydrate is in solid or
liquid form does not seem to be important for absorption.
A
healthy snack after you get off the bike will start the re-fueling
process. Continue re-fueling with dinner, an evening snack and
breakfast. These meals should provide 4 - 6 grams of carbohydrate / lb.
of body weight. A 125 lb. rider exercising strenuously should consume
500 - 750 grams of carbohydrates (2,000 - 3,000 calories). A 175 lb.
rider should eat 700 - 1050 grams of carbs (2800 - 4200 calories). The
carbohydrates should total 65 - 70% of your intake, with 15% of the
calories coming from protein and 15 - 20% from fat.
3) Rebuilding muscle protein
Rebuilding muscle protein is important for two reasons. First, hard
training damages muscle cells. Protein is required for the growth,
maintenance and repair of muscle cells.
Second, during hard exercise if your glycogen stores fall too low, your
body may derive up to 10% of its energy from protein. The branch chain
amino acids (BCAAs) isoleucine, leucine, and valine can take the place
of glucose in the production of energy. However, using protein for
energy is not desirable because amino acids that would have been
available for muscle repair are diverted for energy. Further, when the
level of BCAAs drops, then tryptophan can enter the brain, causing
central nervous system fatigue, i.e., sleepiness. Supplementing with
BCAAs may improve performance and delay the onset of central fatigue.
“When the level of BCAAs drops, then tryptophan can enter
the brain, causing central nervous system fatigue, i.e., sleepiness.”
Athletes in heavy training do not need great quantities of protein.
Consuming 1.2 - 1.6 grams protein / day / lb. of body weight should meet
cellular repair and energy needs. A 125 lb. rider should eat 150 - 200
grams of protein per day, while a 175 lb. rider should consume 210 - 280
grams.
4) Reducing muscle and immune-system stress.
It's not news to you that prolonged exercise may produce sore muscles
and make you more susceptible to colds, etc. Free radicals are one of
the sources of muscle soreness. A free radical is highly unstable
molecule that is short one electron. The harder and longer you exercise,
the more you become an ultra generator of free radicals. Free radicals
can damage muscle cells and mitochondria and are one of the causes of
muscle inflammation and soreness.
Research has shown that supplementing with vitamin C can reduce
free-radical generation and help to prevent muscle and immune-system
damage. Vitamin C also aids in the production of anti-stress hormones
and is required for tissue growth and repair. Many researchers recommend
250 - 2500 mg /day. Both the natural and synthetic forms of vitamin C
are easily absorbed.
Vitamin E prevents damage to cell membranes by inhibiting the oxidation
of phospholipids. It also improves circulation, relaxes leg cramps and
helps repair tissues. Although the optimum intake has not been
determined, consuming up to 1200 IU / day may be helpful. Buy the
natural form of vitamin E, which is absorbed about twice as readily the
synthetic.
The
amino acid glutamine is a source of energy for white blood cells and
other immune cells. Glutamine is normally manufactured by the body;
however, during heavy exercise (and other times of stress) glutamine
concentrations in your body decrease significantly. Glutamine is
available in foods such as raw spinach and parsley; however, cooking
destroys glutamine. Supplementing with glutamine may lessen the effects
of overtraining. In order to be effective, the suggested dose is 8 to 20
grams / day. However, because glutamine is expensive some sports drinks
only contain milligrams per serving.
Ciwujia (Siberian ginseng) is a Chinese herb that stimulates the immune
system. Subjects who took ciwujia had few colds during the winter
Ciwujia also reduces heart rate during exercise. The reduction in heart
rate means that at the same workload, muscle stress is reduced. Studies
have also shown that taking ciwujia increases fat metabolism and spares
muscle glycogen.
B) PRACTICE
Nutrition and recovery for long-distance cyclists is really pretty
simple. Ultra events are alternating periods of riding and recovery. On
multi-day tours, you may ride 8 hours and recover 16 hours, while during
RAAM you’ll ride 21 hours and recover 3 hours. But the principle is the
same. For optimum performance:
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calories in = calories burned
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water
in = water out
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electrolytes in = electrolytes out
Either on the bike or afterwards.
1) On the bike
The less depleted you are when you stop riding, the less you have to
recover.
Throughout the day, try to maintain adequate intakes of calories, fluids
and sodium. During the last hour, instead of hammering in, slow down and
start the recovery process:
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Drink
extra sports drink; arrive at the finish with your bottle(s) or
CamelBak empty!
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Increase your calorie consumption; if you’ve been drinking one
bottle of food per hour, drink two.
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Slow
down and spin, allowing your muscles to relax, so that they will
recover more quickly during your rest break, however short it may
be.
2) On a multi-day tour
Many riders have trouble consuming enough calories at dinner without
feeling bloated. The result may be growing fatigue due to progressive
glycogen depletion on successive days. Try eating four smaller meals.
During
the first two hours after you finish:
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Drink
plenty of sports drink. Although they may taste good, stay away from
the sodas, which may cause you to feel full before you’re completely
rehydrated.
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Eat
500 - 1000 calories, predominantly carbohydrates but with some
protein. Many riders carry a powdered supplement such as Endurox R4
or Sustained Energy in their gear bags to mix at the end of the day.
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Eat
salty, low-fat foods such as pretzels and crackers.
At dinner, try to consume 65 - 70% of your calories from
carbohydrates, 15% in protein and 15-20% in fat:
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Start
with a trip to the salad bar, for extra carbohydrates.
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In
addition to your main course, order pasta or a potato on the side.
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Use
the salt shaker.
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Enjoy
dessert.
In your room:
Have a snack before going to bed.
Keep a bottle of sports drink by the bed to drink when
you get up to pee. If you are adequately hydrated, you should get up a
couple of times each night to pee.
Take your anti-oxidants before you go to bed.
Although for many of us, it’s hard to get up in the
morning and eat right away, don’t skip breakfast:
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Practice going to bed earlier and getting up early enough to eat a
good breakfast before your long training rides.
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Learn
what foods work for you. If you have trouble chewing and digesting
heavy food, try drinking several glasses of juice and eating a
couple of yogurts.
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Leave
the motel with bottles full of sports drink and food in your
pockets. Start eating and drinking during the first hour on the
bike; don’t wait until the first rest stop.
3) On a multi-day event, Before
the event:
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Know
what your calorie, water and sodium requirements are per hour under
the expected conditions.
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Plan
how much you will consume on the bike. Practice carrying, eating and
drinking this much food and sports drink during training rides, so
that consumption is habitual.
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Plan
how much you will eat and drink in the controls. Unfortunately, time
spent eating in controls is time not spent riding or sleeping. One
strategy is to stop for a meal every third or fourth control and
grab plenty of pocket food at the other controls. Another option is
to pack liquid meal replacements in your drop bags, for quick hits
of calories while you are organizing your gear.
On the bike:
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Eat
and drink by your watch; every hour ask yourself whether you’ve met
your nutritional targets.
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Pay
attention to your speed and mood; if either falls, you probably need
to eat and drink more.
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If
you have a crew, ask them to track your consumption and nag you if
necessary.
Sleep breaks are the only real recovery you get, so you
want to take maximum advantage:
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Consume at least 1000 calories of carbohydrates and small amounts of
protein and/or fat just before your sleep break. Eat what you can on
the bike in the last hour of riding and eat the rest at the control.
As noted above, try for a 4:1 ratio of carbohydrates to protein.
Your legs will feel much better when you get up.
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Drink
less sports drink during your last hour on the bike. If you only get
a few hours for sleep, you don’t want to get up to pee!
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Similarly, avoid caffeine in the evening unless absolutely necessary
to ride safely.
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When
you get up, try to consume at least 500 calories before getting on
the bike.
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Start
with full bottles and pockets and start eating during the first
hour.
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Because it’s important to consume a lot of calories in a short time
before and after a sleep break, liquid meal replacements can be
advantageous.
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Long-distance
cyclists place great demands on their bodies, by virtue of all the miles in the
saddle. And we love it! But it comes with an "ouch factor" — fatigue and muscle
soreness. One of the keys to our sport is effective recovery — getting over the
ouch — whether we are participating in the UMCA Mileage Challenge, taking a
multi-day tour, or riding a randonnée.
The primary
causes of muscle soreness are:
Mechanical damage: When you over-load your muscles, either by
significantly increasing the amount you ride or by riding much harder, the
result may be microscopic tears in your muscle fibers. Over the next 24 hours
after the ride, the muscles may become inflamed. There may be increased blood
flow to the muscles to help repair the damage. When you try to move your stiff
muscles the next morning — ouch! This article will describe various ways of
treating mechanical damage and the resulting ouch factor.
Free-radical damage:
As discussed in the first part of this article "free radicals are one of the
sources of muscle soreness. A free radical is highly unstable molecule that is
short one electron. The harder and longer you exercise, the more you become an
ultra generator of free radicals. Free radicals can damage muscle cells and
mitochondria and are one of the causes of muscle inflamation and soreness.
Taking antioxidants such as Vitamin C and E can help to reduce post exercise
muscle soreness.
The
cortisol response:
When the body is under stress, the adrenal glands release cortisol to help
mobilize energy. When you train hard, cortisol will increase the rate at which
protein in the muscles is broken down for energy. Cortisol will also impede the
transport of amino acids to the muscles, instead the amino acids will go to the
liver to be metabolized for energy. In part one of this article, we recommend
eating recommend eating sufficient carbohydrates during and after exercise,
which will stimulates the production of insulin and reduce the cortisol
response.
Treatment of mechanical damage:
Much of the muscle soreness can be relieved through gentle movement. The day
after a hard ride, going for a 60 minute spin, swim or walk, will start to
loosen tight muscles and improve the circulation. The healing process can be
accelerated by more direct techniques such as massage and stretching.
Massage
Dr. Andy Pruitt, director of the Boulder Center for Sports Medicine, recommends
that serious cyclists receive massage at least every two weeks. Massage improves
the circulation of bodily fluids and prevents blood from pooling in the muscles'
capillaries. The improved circulation enhances the exchange of nutrients and
waste products between the muscles and the blood. Massage also reduces swelling
and stretches sore muscles. If a muscle is injured (rather than just sore), deep
massage is not recommend for 48 - 72 hours. The signs of injury include deep
muscle trauma, pain, road rash swelling and warmth, and tendinitis.
Warm-up:
Start with one hand on either side of the thigh and make rapid up and down
motions, like you are brushing your hands. The purpose is to warm the muscle.
Continue until the quadriceps and hamstring feel warm, about a minute. Then move
down to the area around the knee and massage for a minute. Then massage the
lower leg until it is warm. Repeat on the other leg.
Stretch:
After both legs are warm, sit with one knee slightly bent and the muscles
relaxed. Grab the quadriceps with both hands, and then move the right hand
slightly to the right and the left hand to the left, stretching the muscle.
Continue stretching and kneading the quad for a couple of minutes, then the
hamstring, then the calf. Repeat on the other leg.
Flush:
After stretching, apply massage oil to one quad. Start by stroking gently from
the knee to the hip for a couple of minutes. Then stroke in the opposite
direction, using more pressure. After the quadriceps, work on the hamstring, and
then the calf. Repeat on the other leg.
Stretching
As we ride, our muscles tighten and then start to hurt. We can alleviate this by
stretching before and/or after each ride. Stretching beforehand will start to
warm the muscles, improve the circulation, and increase the supply of nutrients
to the soon-to-be working muscles. Stretching afterwards helps to remove waste
products and to speed the re-fueling of the muscles.
There are
several types of stretching. A stretch held passively is called a static stretch
and is more effective and safer than ballistic stretching, which uses a bouncing
motion. You should stretch slowly and hold a the stretch for 15 to 30 seconds.
Remember to breathe. With each exhalation, relax and stretch more fully.
Stretching is to increase flexibility. Don't stretch until it hurts; the pain
will cause your muscles to tighten.
If you are
pressed for time, stretching for as little as five minutes a day will yield much
of the benefit of a longer session. If you can only stretch once, stretch after
your workout, when your muscles are warm and more elastic.
Recommended Stretching
These simple stretches, done at a rest stop or after a workout, will loosen you
up and relieve the pain.
Overhead:
Interweave your fingers, reach overhead and push your palms toward the sky.
Stretch and imagine your spine elongating.
Cat:
On your hands and knees, slowly arch your back up and roll your head forward and
chin down toward chest. Starting with your pelvis, slowly reverse, pushing
abdomen toward floor and finally rolling your head back slowly. Repeat three
times. You can also arch and lower your back on the bike; a great way to loosen
up after climbing.
Back
rotation:
Sit with your left leg extended on floor. Bend your right leg and place your
right foot flat on the floor on the left side of your left knee. Place your
right hand on floor behind you, wrap your left arm around your right knee, and
rotate your trunk to the right. Repeat to right side. You can also do this with
your bike: Stand with both feet on the ground, straddling the bike. Rotate to
the right, grab your seat with your right hand and your stem with your left
hand. Then reverse.
Quadriceps:
Lie on your left side with your left leg slightly bent. Bend your right leg
until you can hold your right ankle with your right hand. Keep your pelvis
forward and gently pull your foot toward your butt until you feel your quad
stretch. Repeat with the other leg.
Hip
flexor:
Kneel with your left knee on the floor and your right foot flat on the floor in
front of your body. (Right knee and hip should be at right angles). Push your
pelvis forward and you should feel a nice stretch in the left hip
flexor/quadriceps. Repeat with other leg.
Hamstrings:
Lying on your back, bend your left knee so that your foot is flat on the floor.
Hook a towel over your right foot. Hold on to the ends of the towel and lift
your right leg straight up toward the ceiling, keeping the knee joint straight.,
Use the towel to pull your foot over your head until you feel a gentle stretch
in your hamstring. Repeat with other leg.
Gluteals:
Lying on your back, bend your left knee so that your foot is flat on the floor.
Bend your right knee outward and rest your ankle on your left knee. Grasp your
left thigh with both hands and pull it slightly toward your chest. You should
feel a stretch in your right gluteal. Repeat with the other leg.
Groin:
Sit with your knees bent about 90 degrees and out to the side and the soles of
your feet pressed together. Bend forward at the hips (not the lower back) and
you'll feel a stretch in your groin.
Achilles:
Stand with your left leg straight and your foot several feet away from a wall.
Slowly lean toward the wall to stretch the left Achilles. Repeat with right leg.
Calves:
Stand with your left leg bent about 20 degrees at the knee and your foot several
feet away from a wall. Slowly lean toward the wall to stretch the soleus muscle.
Repeat with right leg.
Heat
Gentle exercise, massage, and stretching are all active techniques to warm the
muscles and increase the blood flow, which will speed the removal of waste
products and the replenishing of nutrients. Applying heat is a passive technique
to achieve some of the same benefits. Soaking in a hot bath, sitting in a hot
tub or relaxing in a sauna can help relieve tight muscles as well as relaxing
you for a good night's sleep.
If you seek
heat, take a water bottle with you; you don't want to get dehydrated! If you
have inflammation (swelling), and not just sore legs, then heat is not
recommended. It would increase the blood flow to the legs, rather than reducing
swelling.
Icing
For inflammation, the most effective treatment is to apply ice to the affected
body part for 15-20 minutes. If you apply ice for less time, you won't chill the
area enough to reduce the inflammation. If you apply ice much longer, the body
may send blood to the affected area to prevent freezing, which will increase
rather than reduce the swelling.
Applying ice
can reduce the risk of injury. If you have a history of knee problems, applying
ice to your knees after each hard ride can reduce inflammation so that the knees
move smoothly during the next ride, rather than grating and causing injury.
If you have an
acute injury, Lulu Weschler recommends applying ice up to three times a day: in
the morning, in the afternoon (especially right after a ride), and before going
to bed. She also suggest that alternating cold (<70 F) and heat (104-106 F) may
be effective. For example, you could ice your knees, then soak briefly in the
hot tub, and then ice again. Or alternate applying an ice pack and a hot pad.
Start and finish with cold; let your body be the guide to the duration of each
cycle. ("Care and Repair of the IT BandA physician may also recommend taking a
non-steroidal anti-inflammatory drug (NSAISD) such as ibuprofen to reduce
inflammation.
How to Ice
The most effective way to ice is to put a bucket of cubes into a wet bath towel.
If you wet the towel with hot water, it won't be such a shock when you apply it
to the skin. Fold the towel over the top, so that only one layer of towel is
between the ice and the injured part. The wet towel will transmit the cold
quickly and chill the injury more effectively than putting ice in a plastic bag.
If you're
going to be icing a lot, then buy something like a Colpack™ which is filled with
a slimey looking stuff and is eminently re-usable. Put a wet towel between it
and the skin, and ace-wrap it on.
You may also
rub a chunk of ice directly on the injured part for 5 - 10 minutes. Water frozen
in a paper cup is handy for this. Tear some of the paper away from the ice so
that the ice cup looks like an ice cream cone. Hold the cone part to apply the
ice.
Elevating the Legs
Another way to reduce inflammation is to elevate the legs, which will help the
blood flow back to the core of the body. For example, you could lie on the floor
with your calves resting on a couple of gear bags, so that the legs are
supported and the knees are not hyper-extended. You can even do this with ice
packs applied.
A more
aggressive regimen is to do three gentle stretches while elevating the legs.
Start by lying on your right side with your buttocks against the wall and your
legs extending extended along the wall. Roll over onto your back, keeping your
buttocks pressed against the wall and extend your legs up the wall. Hold for
about five minutes while gently stretching your hamstrings and gluteals. Bend
your knees 90 degrees and roll them outward toward the wall and let the soles of
your feet come together. Hold for about five minutes while gently stretching
your groin muscles. Finally, straighten your legs and then let each leg fall
gently toward the outside, so that your legs form a V. Hold for about five
minutes.
Applications
We don't have time to apply all of these techniques after each ride, nor do we
need to (unless we just finished RAAM!) But applying these techniques
selectively can speed recovery and reduce the ouch factor. Here are some
suggestions:
During
regular training:
-
Take a few minutes most days to stretch; this will
significantly increase your comfort on the bike.
-
After a hard weekend training ride, use gentle massage on
your legs to improve the circulation and loosen the knots.
-
After the massage, use ice or contrast ice and heat on any
particularly sore areas for 15-20 minutes. If you use contrast, begin and
finish with ice. Remember Lulu's advice: apply heat first — in this case,
warming massage— followed by cold.
-
Every week or two, go for (or give yourself) a deep sports
massage. You may be sore afterwards, so get massage early in the week.
On a
multi-day tour
Organize your gear the night
before, so that you have a few minutes in the morning to stretch before
breakfast.
-
Seize opportunities to stretch on the bike or at rest stops.
-
Instead of sitting in a chair eating chips and chewing the
fat at the end of the day, lie with your feet on the chair while snacking.
-
Before dinner stretch for a few minutes, and then after
dinner take a short walk ó for ice cream!
-
If you have any particularly sore areas, swap massages with
your roommate and then apply ice while watching the Weather Channel.
Achieving
your peak requires pushing your body hard in training and competition and
actively rebuilding energy stores and repairing muscle damage. Consuming enough
water, carbohydrates, protein and electrolytes at the right time can rebuild
your energy stores.
MORE
MASSAGE BENEFIT INFORMATION TO COME
HAVE A GREAT RACE.
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