You might think of massage as a soothing way to relax after a stressful week, which is true. But you may not be aware of the positive benefits massage therapy can offer to athletes-whether you walk five or six times a week to stay in shape or compete in the Ironman triathlon, one of the most grueling tests of human endurance there is.
"Massage therapy increases blood flow to the muscles and, by doing that, it enhances athletic performance," says Alan McGarrity, a licensed massage therapist who works at the Massage Envy Paradise Valley Clinic in Phoenix, Ariz. "The increased blood flow enhances a number of other body systems, including the immune system, which also contributes to improved performance."
A Smart Strategy for a Serious Athlete
For the past year, McGarrity has been working with a client who is an Ironman competitor. This dedicated 48-year-old athlete, Terry Gerber of Phoenix, works out for two hours nearly every day to prepare for Ironman competitions. The Ironman triathlon involves three back-to-back races: a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile run.
Gerber, who has been participating in triathlons for many years, began competing in Ironman races about three years ago. He first visited McGarrity to seek relief for a pulled back muscle. But Gerber quickly recognized that massage therapy could offer even more significant benefits.
"I've found that regular massage therapy is preventive-I'm less prone to injury and I recover faster from my workouts," he says. "Because I feel better, I'm able to keep up with my daily workouts."
Gerber's weekly massage therapy sessions have also improved his flexibility, which he says was a real issue for him. "My flexibility has at least tripled-which, in turn, pays off big dividends in my training and performance during events," Gerber says. "And being more flexible is another factor in keeping me injury-free."
Proven Performance Improvements
Gerber and McGarrity are convinced that Gerber's performance has improved since he began getting regular massages. During his last Ironman race, Gerber did better than he expected-especially toward the end of the competition, when athletes are more likely to tire.
"I didn't improve my time the way I'd hoped, but that was all about the extremely challenging course and terrible weather conditions," he says. "But in the second part of my marathon I actually ran faster, which I thought was kind of remarkable."
And the effects of massage therapy on athletic performance aren't merely anecdotal. According to Margaret Jones, Ph.D., a fellow of the American College of Sports Medicine, a study she conducted demonstrated a notable trend toward decreased muscle soreness in the athletes who received massage either before or after exercise.
"The study was too small to be statistically significant, but the athletes certainly felt better as a result of the massage," Jones explains. "We plan to study it further, but I definitely think massage has positive benefits."
For anyone participating in regular physical activity, McGarrity recommends massage therapy every week or two but says it's best for people to discuss a plan with their own massage therapist.
"I think it's been really valuable to establish an ongoing relationship with a massage therapist who understands my needs," Gerber says. "And, to me, regular massage is a worthwhile investment to keep my muscles in shape so I can do the long workouts I need to do to be competitive in my sport."
- By Amy Lynn