Improving Your Muscle Recovery
The Bottom Line:
Have you ever finished a workout feeling great - only to develop soreness and muscle pain in the following days? Don't be discouraged! This is a common experience when your muscles perform in a different way than they are used to. As a response to this increasing functional capacity, it is thought that micro-tears occur in the muscles causing discomfort, which can be treated with soft tissue work--something that Sport & Spine of Sun Prairie is highly specialized in!
Why it Matters:
Muscle pain after exercise can occur to anyone at any fitness level. Different types of soft tissue work can positively affect this pain, giving the muscles their best chance to recover as quickly as possible.
• Deep Tissue: Working on the deep tissues can aid in the healing process. This treatment
usually involves using strong pressure to penetrate the layers of tissue and break down any
adhesions that have formed due to poorly healed micro-tears. Dr. Drees utilzies Active Release Technique and Fascial Distortion/Disruption/Manipulation for these conditions.
• Effleurage: This is a milder massage method that uses different pressures. To enhance blood flow and increase the temperature in the muscles, providers will use a flat hand. This mechanism of effleurage helps muscles relax, decreasing tension and pain in the muscles and preventing these symptoms from worsening. Dr. Dreese is one of the only Graston Specialist in Wisconsin, and is a huge proponent of gently using the instruments to encourage healing and break down scar tissue.
• Trigger Point: A trigger point is commonly found in the middle of muscle fiber and causes an increase in muscle stiffness and pain, reducing recovery. Using trigger point therapy involves finding trigger points and applying direct pressure. This limits the blood flow to the area, and when the pressure is removed, it allows blood to be directed back to the site it is needed. This was the first technique Dr. Drees was trained in--nearly a decade ago--and still one of the most simple and effective methods of reducing soft tissue pain.
Regardless of the type, soft tissue work can be beneficial and sometimes crucial for improving muscle recovery. Each day we provide soft tissue therapy to ensure that your muscles are functioning at their best. This is something that is excellent for recovering from an injury, but many of these techniques help minimize wear and tear of repetitive overuse injuries that can become chronic. The vast majority of our clients at Sport & Spine still utilize Dr. Drees's ART (Active Release Technique) Skill set for maintenance care---effectively reducing tissue pain and discomfort before it is severe.
Science Sources:
Standley, Robert A MS, ATC, CSCS; Miller, Michael G EdD, ATC, CSCS; Binkley, Helen PhD, ATC, CSCS*D
Massage's Effect on Injury, Recovery, and Performance: A Review of Techniques and Treatment Parameters, Strength and Conditioning Journal: April 2010 - Volume 32 - Issue 2 - p 64-67 doi: 10.1519/SSC.0b013e3181c33918
