Welcome
back to the blog that celebrates and promotes everything to do with women in
Martial Arts.
Being
heavily involved in the sporting aspect of Martial Arts, when I am training for an
upcoming fight, the training is fairly intense. I would train twice a day, six
days a week. It can be quite strenuous on the body. One of the things I find
which helps my recovery is to have regular sports massages.
Sports
massage should play an important role in the life of any sports woman, whether
they are injured or not. Massage has a number of benefits, both physical and
psychological.
Sports
massage can help maintain the body in generally better condition, prevent
injuries, boost performance and extend the overall life of your sporting career.
Anyone
taking part in any kind of exercise can benefit from a sports massage, no
matter what level you’re at.
I spoke to Nicola McMullen, Sports, Remedial & Neuromuscular Physical Therapy, the massage therapist I worked with over my career, to get some info on the benefits of sports massage and some training tips for all you ladies!
I spoke to Nicola McMullen, Sports, Remedial & Neuromuscular Physical Therapy, the massage therapist I worked with over my career, to get some info on the benefits of sports massage and some training tips for all you ladies!
Hi Nikki,
Firstly, thanks for taking the time to talk to me. How long have you been doing massage?
I've been working as a Sports Massage Therapist for 12 years now. I also have a diploma in Pregnancy Massage Therepy
How did you get into it?
Here are a few tips for all you ladies out there training!
My background is in fitness. I was a Fitness
Instructor for 7 years and I got fed up with the whole industry, I always loved
massaging people and I saw a Sports Massage course advertised in a national
paper so decided to go back and study and it all took off from there.
Do you take part in sports yourself?
Being very involved with sport myself I
played 3 sports competitively tennis, badminton and hockey. I am still playing
hockey to date with Clontarf and the Irish Masters hockey team.
Do you find this helps when you are doing the massages?
My knowledge of a wide range of sports and
the experience I have gained over the last 13 years has given me a huge
advantage in working in this area of sport as it is much easier to relate to
people's needs, wants and injuries.
What sports teams have you worked for?
Dublin Senior Gaelic Football
Team 2006 – to date
Pre
and post event treatments
Leinster Rugby
Team 2004 – 2010
Pre
and post event treatments
Australian Rugby
Team Nov 2009
Pre
and post event treatments
Ireland A Rugby
Team Feb 2009
Pre
and Post event treatments
Irish Ladies Cricket Team 2006 – 2009
Team physio -
Irish Rugby
Team Nov 2008
Post
event treatments during the Autumn series
Wow, so I'm definately in safe hands!
You sure are!
The following are a number of very good reasons why massage should be a priority
both for injury prevention and rehabilitation.
1. Improved
circulationand 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. Massage maximizes the supply
of nutrients and oxygen though increased blood flow, which helps the body
rebuild itself.
2. Improved
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.
3. Helps 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.
4. 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.
5. 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.
Here are a few tips for all you ladies out there training!
Match Your
Abilities with your Interests:
You have to enjoy your training program or you probably won’t stick with it long enough to see results. Rather than picking a generic program or doing what your friends do, adjust your workout time and intensity so it fits your lifestyle, and your current fitness level and allows you push yourself as needed. Most importantly, find a workout routine that meets your personal goals. If you don’t know where to begin, working with a personal trainer is highly recommended, but it’s also a great way to fine tune your fitness plan if you are more advanced.
You have to enjoy your training program or you probably won’t stick with it long enough to see results. Rather than picking a generic program or doing what your friends do, adjust your workout time and intensity so it fits your lifestyle, and your current fitness level and allows you push yourself as needed. Most importantly, find a workout routine that meets your personal goals. If you don’t know where to begin, working with a personal trainer is highly recommended, but it’s also a great way to fine tune your fitness plan if you are more advanced.
Simplify:
Training is largely about consistency and focus. While a technical training program of heart rates, charts and graphs works for the most dedicated athletes, it may not be necessary for you. If you are feeling overwhelmed, simplify your training to hard and easy or long and short workouts and practice skills needed in your sport. Beyond that, try to enjoy your workouts and listen to your body.
Training is largely about consistency and focus. While a technical training program of heart rates, charts and graphs works for the most dedicated athletes, it may not be necessary for you. If you are feeling overwhelmed, simplify your training to hard and easy or long and short workouts and practice skills needed in your sport. Beyond that, try to enjoy your workouts and listen to your body.
Avoid Overtraining:
Allowing your body to rest is as important as building strength and endurance. You don’t get stronger by constantly training hard. You’ll build fitness by alternating workouts with recovery. The best way to avoid overtraining is to listen to your body. If your heart rate remains elevated after a night’s rest, if your legs feel heavy, and your motivation fades, you may need more rest. For those who train year-round, it’s wise to take a week off every three months. This is also the time to change up your routine.
Allowing your body to rest is as important as building strength and endurance. You don’t get stronger by constantly training hard. You’ll build fitness by alternating workouts with recovery. The best way to avoid overtraining is to listen to your body. If your heart rate remains elevated after a night’s rest, if your legs feel heavy, and your motivation fades, you may need more rest. For those who train year-round, it’s wise to take a week off every three months. This is also the time to change up your routine.
Variation:
Vary your workouts, pace, and intensity to enjoy a well-rounded fitness routine that is less likely to result in burn-out or plateaus. Alternate training intensity and time from day to day. No matter what your pace or goal, your training program should include a mix of training days. Even the most best training programs will gradually lose efficiency if you don’t vary your routine. This may be fine for those who simply want to maintain fitness or keep healthy, but if you want to improve, you need variation. Ideally, workouts should be modified every month. Cross Training is another great way to vary your routine and improve your fitness.
Vary your workouts, pace, and intensity to enjoy a well-rounded fitness routine that is less likely to result in burn-out or plateaus. Alternate training intensity and time from day to day. No matter what your pace or goal, your training program should include a mix of training days. Even the most best training programs will gradually lose efficiency if you don’t vary your routine. This may be fine for those who simply want to maintain fitness or keep healthy, but if you want to improve, you need variation. Ideally, workouts should be modified every month. Cross Training is another great way to vary your routine and improve your fitness.
Be Flexible:
If you have to miss a training day, don’t worry, just continue on your training plan. It’s the consistency of your training, rather than one particular workout that is important.
If you have to miss a training day, don’t worry, just continue on your training plan. It’s the consistency of your training, rather than one particular workout that is important.
Set Realistic
Goals:
You may want to set a personal best in every race you enter, but it’s probably not realistic. Be honest about your current fitness and you potential. You may want to run a marathon next year, but if you don’t have time to train more than an hour three times per week, that goal is not realistic. It’s important to find a balance between what you want and what you’re able to do. If your new to a sport or fitness routine, be conservative in your estimates until you know what you can accomplish, otherwise you are more prone to injury.
You may want to set a personal best in every race you enter, but it’s probably not realistic. Be honest about your current fitness and you potential. You may want to run a marathon next year, but if you don’t have time to train more than an hour three times per week, that goal is not realistic. It’s important to find a balance between what you want and what you’re able to do. If your new to a sport or fitness routine, be conservative in your estimates until you know what you can accomplish, otherwise you are more prone to injury.
Nicola Mcmullen
Sports, Remedial & Neuromuscular Physical Therapy,
28 The Demense, Killester, Dublin 5
Ph: 087 211 8949
www.mcmullenmassage.com
(Registered
Member of ANMPT & APNT)
CALLING
ALL FIRST TIMERS!
Simply Wild Promotions are running a Novice Kickboxing Show, Beginners Luck in the Ringside Club, National Boxing Stadium, Dublin on 30th April. I would love to see some female fighters on the bill.
The
show will feature light contact, full contact, low kick and K1 and is for anyone from 0-5 fights. All fights other than title fights will be ranking fights for WIMAAO provincial titles. So if you have never
fought before and would like to give it a go, or would like to get into the
ring again, tell your coaches about it and please contact me. See poster below for all the details.
Send me in your stories, experiences or photos or anything you'd like discussed, or upcoming events you'd like mentioned to wimaaowomensdivision@gmail.com.
Barbara
Barbara