Top 5 Massages for Cyclists

Spending hours on a bicycle can cause much joy, satisfaction, and a sense of accomplishment. But it can also lead to muscle fatigue, tightness, and even pain. We pulled together a panel of experts to compile a list of the Top 5 Massages for Cyclists and a collection of FAQs to help you find the right massage to treat your cycling symptoms and help you meet your individual riding goals.

1 / Swedish Massage

Arthur Robinson from Kinetic Bodyworks (AR): Swedish Massage is a body work technique used to relax the entire body using long, gliding strokes pushing blood towards the heart.

Anne Marie Di Caro from Athlete’s Care Sports Medicine Clinic (AMD): Swedish Massage uses kneading techniques to increase blood flow and remove lactic acid build up in the tissues and is gentle enough for all levels of cycling ability

2 / Deep Tissue Massage

AR: Deep Tissue Massage is similar to Swedish massage, but the therapist will use slow deliberate strokes with deeper pressure to affect chronic muscle tension.

Jodie Mainwaring from UnravelSF (JM): Deep Tissue Massage is designed to release tension that can be hidden in the deeper layers of your connective tissue and muscles. Deep muscle techniques address adhesions, knots and reduced range of motion that occurs in the body. These techniques release toxins that are trapped in tissues and allows for new blood to flow to overworked, tight tissues and muscles. This type of massage is a great tool to use as a stress reliever and as a key component to a cyclists recovery program.

Does Deep Tissue Massage Hurt?

Drew Freedman at Boston Bodyworker (DF): Many clients base the success of the treatment upon the amount of pain that they feel. If it doesn’t hurt, the therapist wasn’t going ‘deep’ enough. However, we all experience pain in different ways. Depth of pressure does not directly correlate with levels of pain.

The key to a successful Deep Tissue massage is finding a therapist that understands the concept of “matching tissue tension” and knowing how to respond to a muscle when it reacts to an external stimulus. If done properly, a true Deep Tissue massage should “hurt so good,” and for the most part be a pleasant experience.

 

 3 / Sports Massage

JM: Using Deep Tissue techniques, Sports Massage is used to target a certain area of the body and to focus on their specific problem such as mobility issues, chronic pain, or injury. Sports Massage is great for any serious cyclist looking to prevent injuries from intense training routine and competitions.

AR: Sports Massage helps keep the body at optimal function, focusing on the overused and stressed parts of the body. This type of bodywork targets the muscles and joints commonly emphasized during repetitive actions, like pedaling a bike.

Candace Combs from In-Symmetry (CC): Sports massage is the best for cyclists. We provide a hot rock sports massage which means hot stones are incorporated into the massage to allow the therapist to go deeper into the muscle. It is very important for the Iliotibial Bands (IT Bands) to be released on a cyclist during a Sports Massage.

4 / Trigger Point Therapy

AR: Trigger Point Therapy is a bodywork technique that involves applying pressure to the muscles in order to relieve pain and dysfunction in other parts of the body. Many times deep tissue massage and trigger point therapy are performed together.

AMD: “Trigger points” are best described as an area of hypersensitivity in a muscle that gives a referral of pain. The area is treated with deep compression until the referral pattern lessens or dissipates completely. This is a more painful type of treatment, but all levels can be accompanied by pain if an issue is present.

5 / Myofascial Release

JM: The fascia is a web of connective tissue that provides support and structure for your body. Myofascial work addresses both the connective tissues and muscles to enhance ease of movement, relieve pain, improve strength, and increase flexibility. This technique, combined with Deep Tissue Massage, releases adhesions and tension and promotes faster recovery for cyclists.

AMD: Myofascial Release Massage releases the fascia using specific techniques similar to kneading. Because less lotion is used, it can sometimes be more painful. This technique is commonly used on the Iliotibial Bands (IT Bands), quads, hamstrings, and lower back in cyclist, as these are the muscles that tend to be tight from riding.

FAQs for Cycling Massages

What massage is best for me?

DF: The answer I give is always the same: “It depends.” Massage has been around for thousands of years, and only in the last 100 or so have people started to classify massage into technique categories. In order to achieve the desired response to a massage, your therapist must be paying close attention to how you are responding to their touch.

Are different massages recommended for different levels of cyclist?

AR: At Kinetic Bodyworks, we take into consideration that your body is unique, and each of your visits may present different issues requiring a combination of massage techniques. It really depends on what issues the athlete comes in with. A recreational cyclist may need something relaxing (Swedish Massage), where a pro cyclist may want something specific to target problem areas (Sports Massage, Deep Tissue, Myofascial Release or Connective Tissue Release).

JM: Each cyclist has different goals. Experienced cyclists/athletes can include soft tissue massage work in their workout programs to reduce the risk of having overworked, fatigued muscles that leave them vulnerable to injury. Or, if you are looking to enhance your level of performance and get better and faster, then focusing on techniques to improve your level of fitness is key to achieving the next level and goals on your list.

Is there just one type of massage that will work for me?

DF: Buzz words like “Sports Massage,” “Trigger Point,” and “Myofascial Massage” come into play when clients are uncertain about the type of massage they need but know they don’t want a basic relaxation or ‘Swedish’ massage. A good therapist is well-versed in multiple approaches of massage therapy. Throughout the course of a clinical massage, your therapist will implement many different ‘techniques’ in order to achieve the outcome that elicits the proper responses from the connective tissues.

How Often Should I Seek Massage Therapy?

Our experts recommend a range of frequencies for different levels of cyclists, but generally, once or twice per month is recommended for beginners or occasional cyclists, while the experts recommend a massage once per week or every other week for advanced or active cyclists.

JM: If you are a beginner, working with a highly trained expert massage therapist will help set you on a routine that will support your needs specifically. This may require more sessions, at the beginning to get your body on track and then reducing to a maintenance program once your body has adapted and is working efficiently.

When Should I Seek Massage Therapy?

DF: Many of our riders come in frequently in the months leading up to a big ride for ‘tune-ups.’ Just like they take care of their bikes, they do so with their bodies BEFORE they break down. A typical tune-up will consist of work on the legs and hips in conjunction with some range of motion work to open up those shortened hip flexors. We also work on the upper body to provide relief to riders who complain of tightness and pain in their mid-back due to their forward lean on the bike. Working with our riders both before and after these rides helps them to better understand their bodies and allows them to acclimate accordingly during the long rides so that they may continue without injury.

Leave it to the Experts

DF: No one goes to their cardiologist and asks for an angioplasty or a cardiomyoplasty. There is more than one way to treat a muscle, and there are qualified experts who can determine this. It should never be up to the client to determine what the best ‘technique’ should be. Find a massage clinic and spend some time with your therapist telling them about your pain, and they can recommend the right treatment for you. Speak with your therapist about your individual goals, and don’t ever hesitate to ask questions during a treatment. It is the objective of the therapist to help you achieve everything you are seeking from a great massage.

This article originally appeared on duvine.com

Acupuncture and Migraine Management

How acupuncture can help

There have now been many controlled trials of acupuncture for migraine, with some large, high-quality ones in recent years. The results of the latest reviews are quite consistent: acupuncture is significantly better than no treatment/basic care for managingmigraine, and appears to be at least as effective as prophylactic drug therapy, with few contraindications or unpleasant side effects (Linde 2009, Wang 2008, Sun 2008, Scott 2008).  Acupuncture has a similar or slightly better effect than sham procedures, which themselves can perform as well as conventional drugs, indicating that sham acupuncture is not an inactive placebo but a contentious alternative intervention. Acupuncture has been found to be cost-effective (Witt 2008; Wonderling 2004). As well as prevention it may also be used to alleviate symptoms in acute attacks (Li 2009). There is preliminary qualitative evidence from patients that acupuncture can increase coping mechanisms as well as relieve migraine symptoms (Rutberg 2009).

Migraine is thought to begin as an electrical phenomenon in the cerebrum that then affects blood vessels, biochemistry, and causes neurogenic inflammation.

Acupuncture can help in the treatment of migraine by:

• Providing pain relief - by stimulating nerves located in muscles and other tissues, acupuncture leads to release of endorphins and other neurochumoral factors and changes the processing of pain in the brain and spinal cord (Zhao 2008, Zijlstra 2003, Pomeranz, 1987)
• Reducing inflammation - by promoting release of vascular and immunomodulatory factors (Kim 2008, Kavoussi 2007, Zijlstra 2003).
• Reducing the degree of cortical spreading depression (an electrical wave in the brain associated with migraine) and plasmalevels of calcitonin gene-related peptide and substance P (both implicated in the pathophysiology of migraine) (Shi 2010).
• Modulating extracranial and intracranial blood flow (Park 2009).
• Affecting serotonin (5-hydroxytriptamine) levels in the brain (Zhong 2007). (Serotonin may be linked to the initiation of migraines; 5-HT agonists (triptans) are used against acute attacks.)
  
  This article originally appeared on acupuncture.org.uk

Tune Up: Sports Massage to Optimize Your Training

You are vigilant about your training and meticulous in your diet and fueling practices. Why then, are you not committed to receiving the bodywork that should be a regular element of your training?

"It's amazing how many athletes don't even think about getting bodywork, especially when they are in season," said Mary Owen, massage therapist with a concentration in sports therapy and myofascial release. "Regular maintenance is always recommended to athletes that are consistently overworking the same muscle groups. But during those tough parts of the year, when athletes are racing, competing and doing their most rigorous training, that's when it's most important."

"I like to compare our bodies to our cars. You have to get regular maintenance on your car. Without proper attention, they break down. Before preparing for a road trip, you take your car in to balance and check the tires, tune it up, and see if it's safe for the road. You should apply the same precautions to your body. Before anything, be it a marathon, a century ride or even surfing...warming up the body, stretching it and getting massaged to make sure your body is prepared for what's ahead is beneficial and will help in the long run (no pun intended)," Owen said with a laugh.

The Best Time for a Massage

Athletes are often confused about the best time to get body work. Right before a race? A week before the big event? A few hours after you cross the finish line? Or should you wait a few days?

"Ideally, athletes should get a tough, deep tissue massage three days to a week before a race or big event," Owen said. "And another massage the day before or morning of the race—but this one should be focused on stretching and isometric approaches, which concentrate on breathing and relaxing while the therapist massages and stretches you,"

"Right after a race is a great time to get a massage," she continued. "But you must make sure it's not vigorous. It should be more of a relaxing massage to calm your tight muscles. If you are in pain, make sure to ice your muscles for a few days and stretch. After three or four days of ice, if nothing is injured, this is the perfect time for a deep tissue massage and myofascial release."

Benefits of Massage

The terms deep tissue and myofascial release are often used together. Many think they are synonymous, but there are differences in these types of massage. Both techniques are very beneficial to athletes.

Deep tissue massage: The therapist works deep into the actual muscles, trigger points and tender points.

Myofascial release: The massage goes even deeper, concentrating on the fascia, fibers and connective tissue of the muscles, instead of the actual muscles.

With any massage—even a relaxing Swedish massage—there's still the benefit of blood and oxygen running through the body, breaking up adhesions in the body and flushing out toxins. But deep tissue, myofascial release, sports massage,?Thai massage and chiropractic work are recommended for athletes to ensure muscles are getting proper attention, and spine and hips are aligned and adjusted properly.

If you are in active training, such as training for a marathon, triathlon or century ride, a massage twice a month is recommended, if money and time allow.

Common Problems in Athletes

Often athletes can't identify the specific problems they are having, they just know they are experiencing pain. "Many athletes will come in complaining of aches and pains, stemming from their lower backs, but they don't realize what it is," Owen explained. "The majority of times, it's a sciatic nerve problem. A lot of people don't know the term, but they can identify the feeling and pain. I usually know right away according to what kind of sport they're involved with and their complaint."

Runners

Runners tend to have a lot of shin splints and sciatic nerve problems. "When working on runners, I usually focus on the legs, shins, thighs and hamstrings," Owen said. "I always tell them that if they aren't careful and their hips aren't balanced and aligned properly, it can dramatically change performance and alignment of your body. You could seriously injure yourself. It's important to stretch first and get aligned regularly. Wearing comfortable shoes helps too."

Cyclists

"Cyclists are really tough to work on. Their muscles are generally tighter than most athletes," explained Owen. "And they have to be really comfortable to get a massage because their groin muscles and the inside of their thighs are what need the most work. I make sure to employ proper draping and talk them through it so they are prepared and comfortable." Draping is a technique where therapists cover the entire body with a sheet and expose only the part being massaged.

Triathletes

Triathletes will often have many of the common alignment and muscle issues runners and cyclists have. "If I had only an hour to spend on a triathlete, I would start with their legs, get deeper work into their glutes and hips, and work on their mid-back area."

Swimmers

"Swimmers generally tend to have the least amount of pain out of the athletes I work on," Owen said. "But I always focus on their upper bodies—rotator cuffs, traps and neck muscles—since that is the most-overused part of a swimmer's body."

Do-it-yourself Bodywork Muscle Aids

Here are some do-it-yourself techniques to soothe overworked muscles and relieve muscle pain:

• Tennis Balls: Lay on the floor with a tennis ball—lay on top of it where your tender point is and roll around on the muscle for a few minutes, breathing deeply. You should feel a release.
• Muscle stick or rolling pin: Have someone roll it on your muscle for release.
• Stretching
• Ice
• Biofreeze: Good for acute injuries; prevents them from getting worse.
• Tiger Balm: Best for chronic and long-term injury and pain. The eucalyptus settles the muscles and produces a long-lasting effect.

"The body is an interesting thing, but unlike our cars, we're stuck with them for the rest of our lives," said Owen. "Why not take care of it now, so instead of being stuck in a wheelchair watching your grandson play basketball—you can be on his team playing with him.

This article originally appeared on active.com and was written by Mary Owen.

3 Exercises For More Productive Meetings

Conversational Blind Spots

Three decades ago I began my first experiment in Conversational Intelligence®. I was hired by Union Carbide to work with 17 high-powered sales executives in danger of losing a bid for a key contract. My job was to figure out how they could raise their game and beat the other seven competitors.

For two weeks I had them role-play potential conversations with “customers” and charted what they said. The patterns were clear: The executives used “telling statements” 85% of the time, leaving only 15% for questions. And almost all the questions they asked were actually statements in disguise. They were talking and talking, trying to bring their counterparts around to their point of view—all the time thinking that they were still conducting good, productive conversations.

Having observed thousands of executives in similar, real-world situations—from prospecting to performance reviews, business development to innovation—I can tell you this is a common problem. People often think they’re talking to each other when they’re really talking past each other. They carry on monologues, not dialogues.

There is a biological explanation for this: when we express ourselves, our bodies release a higher level of reward hormones, and we feel great. The more we talk, the better we feel. Our bodies start to crave that high, and we become blind to the conversational dynamics. While we’re being rewarded, the people we’re talking to might feel cut off, invisible, unimportant, minimized and rejected, which releases the same neurochemicals as physical pain.

Feeling rejection sends them into a “fight, flight” response, releasing cortisol, which floods the system and shuts down the prefrontal cortex, or executive brain, letting the amygdala, or limbic brain, take over. To compound conversational challenges, the brain disconnects about every 12 to 18 seconds to evaluate and process; hence, we’re often paying as much attention to our own thoughts as we are to other people’s words.

These are natural impulses. But we have to learn to master them because clear two-way, compassionate, non-judgmental communication is necessary in leadership—it is how deals get done, projects get run, and profits get earned.

Recognize your blind spots. Stop assuming that others see what you see, feel what you feel, and think what you think (that is rarely the case). Your blind spots cause you to fail to recognize that emotions, such as fear and distrust, change how you and others interpret and talk about reality. You think you understand and remember what others say, when you really only remember what you think about what they say. Don’t underestimate your propensity to have conversational blind spots!

Start paying attention to and minimizing the time you “own” the conversational space. Start sharing that space by asking open-ended discovery questions, to which you don’t know the answers, so you stay curious. For example, you might ask, what influenced your thinking? Then listen non-judgmentally to the answers and ask follow-up questions.

Through coaching, the Union Carbide sales team began to notice when they were making assumptions, interpreting incorrectly, and jumping to conclusions. They started asking discovery questions and paying close attention to their customers’ answers, which expanded their frame of reference and gave them new insights into needs and opportunities. In so doing, the executives presented themselves as conversationally intelligent partners, not sales people—and they won the contract!

Hooked on Being Right

When you are in a tense meeting trying to defend your position on a big project and start to feel yourself losing ground, your voice gets louder. You talk over one of your colleagues and correct his point of view. He pushes back, so you try to convince everyone you’re right. It feels like an out-of-body experience—and in many ways it is. In terms of its neurochemistry, your brain has been hijacked.

In situations of high stress, fear or distrust, the hormone and neurotransmitter cortisol floods the brain. Executive functions that help us with advanced thought processes like strategy, trust building, and compassion shut down. And the amygdala, our instinctive brain, takes over. The body makes a chemical choice about how best to protect itself—in this case from the shame and loss of power associated with being wrong—and as a result is we are unable to regulate its our emotions or handle the gaps between expectations and reality. So we default to one of four responses: fight (keep arguing the point), flight (revert to, and hide behind, group consensus), freeze (disengage from the argument by shutting up) or appease (make nice with your adversary by simply agreeing with him).

These harmful responses prevent the honest and productive sharing of information and opinion. I find that the fight response is by far the most damaging to relationships. It is also, unfortunately, the most common. That’s partly due to another neurochemical process. When you argue and win, your brain floods with different hormones: adrenaline and dopamine, which makes you feel good, dominant, even invincible. It’s a feeling that we want to replicate. So the next time we’re in a tense situation, we fight again—and thus become addicted to being right.

Many successful leaders suffer from this addiction. They are skilled at fighting for their point of view (which is often right), and yet they are unaware of the dampening impact their behavior has on the people around them. If one person is getting high off his or her dominance, others are being drummed into submission, experiencing the fight, flight, freeze or appease response, which diminishes collaborative impulses.

Luckily, there’s another hormone that can feel just as good as adrenaline: oxytocin. It’s activated by human connection, and it opens up the networks in our executive brain, or prefrontal cortex, increasing our ability to trust and open ourselves to sharing. Your goal as a leader should be to spur the production of oxytocin in yourself and others, while avoiding (in communication) those spikes of cortisol and adrenaline.

Three Exercises to Try Today

            Here are three exercises to do at work to cure your addiction to being right:

1. Set rules of engagement. If you’re heading into a meeting that could get testy, start by outlining rules of engagement. Have everyone suggest ways to make it a productive, inclusive conversation and write the ideas down for everyone to see. For example, you might agree to give people extra time to explain their ideas and to listen without judgment. These practices will counteract the tendency to fall into harmful conversational patterns. Afterwards, consider see how you and the group did and seek to do even better next time.

2. Listen with compassion. In one-on-one conversations, make a conscious effort to speak less and listen more. The more you learn about other peoples’ perspectives, the more likely you are to feel compassion for them. And when you do that for others, they’ll want to do it for you, creating a virtuous circle.

3. Plan who speaks. In situations when you know one person is likely to dominate a group, create an opportunity for everyone to speak. Ask all parties to identify who in the room has important information, perspectives, or ideas to share. List them and the areas they should speak about on a flip chart and use that as your agenda, opening the floor to different speakers, asking open-ended questions and taking notes.

Connecting and bonding with others trumps conflict. I’ve found that even the best fighters—the proverbial smartest guys in the room—can break their addiction to being right by getting hooked on oxytocin-inducing behavior instead.

This article originally appeared on psychologytoday.com and was written by Judith E. Glaser.