Sports massage to improve your training

With the Aquathlon just weeks away, Janice Lim, Sports Massage Therapist and Lymphatic Drainage Expert at City Osteopathy and Physiotherapy explains how regular sports massage sessions can help your training.

What is a sports massage?

Janice: Sports massage is a deep tissue massage, tailored to your exact needs. It is muscle and movement specific, taking into account not only the way you move during your training but also your overall posture and everyday activities. It releases tension, improves circulation and reduces muscular waste products which build up during training.

When should I schedule a sports massage?

Janice: During normal training, a monthly sports massage session will improve flexibility and ensure optimal muscle extension and contraction. In the buildup to an event, I recommend a sports massage 4 to 7 days before you race. This will release tension whilst allowing enough time for your body to get over any soreness induced by the massage. If you can only fit in a massage 1-2 days before the event, make sure it’s a light one, with a focus on stretching and relaxation. At this point, your goal is to loosen up any last bits of tension. If you’re lucky enough to have a sports massage therapist onsite on race day, a quick session right before the start will stimulate the circulation, warm up the muscles and get you mentally pumped to go. Even mid-race, a few minutes of massage can give a much-needed boost!

What about after the race?

Janice: Recovery is as important as training. Immediately after the race, your muscles are likely to be sore, tender and inflamed and, at this point, you should avoid sports massage. Sports massage is much more effective and beneficial 2 to 3 days after an event, to work into the deeper layers of the muscles to get them loose and supple again.

Do you have any tips for the Aquathlon participants?

Janice: With swimmers, the areas I focus on are the shoulders, lower back and neck. If you tend to tilt your neck too much when swimming, rather than using the whole body or if you unintentionally arch your lower back, tension can build up and impact flexibility. For runners, it’s the legs, the iliotibial band and the shins. You need to make sure that tightness doesn’t build up in the calves. Sports massage can make you more mindful of your movements, to address any problems at the root. After any massage, it’s important to drink lots of water to flush out toxins and waste products.

How can I book an appointment with you?

Janice: I work across City Osteopathy and Physiotherapy’s Bukit Timah and CBD clinics. To book an appointment at a specific location, just scan the QR codes below:

Bukit Timah: Tuesdays 2.00-7.30pm, Thursdays 8.00am-2.00pm and on the third Saturday of every month 8.00am-1.00pm. Book here

CBD: Monday 8.00am-2.00pm, Fridays 2.00-7.30pm on the first Saturday of every month
8.00am-1.00pm. Book here:



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