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Featured Essays
Our featured essay section highlights our members' endeavors at writing and publishing. The purpose of this section is to inform the general public and the members at large. Most of the essays are of Association nature or relate to the Massage Therapy or Health and Wellness industries.
Please take a moment to learn about the topics featured! If you have a submission you would like considered for publication here or in the Silver State Massage Express, our newsletter, please email DavidOtto@AMTA-NV.org so he can answer your questions and get you started or get permission from you to re-publish an article you've already had published.
Enjoy!
Jamie Schab : Michelle Viesselman
Cycling is an exciting and demanding sport that results in a unique set of aches and pains for the cyclist. This separates cycling from other sports due to the specific aerodynamic body positioning that allows the cyclist to be more energy-efficient, trying to cheat physics whenever s/he can. Here’s what the rider may think when s/he is the motor: “I’m in good condition but rides like this are a wake-up call for my muscles.”
Sports Massage for cyclists targets specific needs of athletes, helping
to prevent burnout or injuries from occurring.
If a cyclist looks down when riding, painful symptoms would be fewer,
even with the weight of the helmet. But, s/he has to look forward to see
where s/he is going and that changes the proper alignment of the spine
and that can make for a tired, stiff neck.
Held in a tucked position, tender triceps and wrists absorb the road chatter
and vibrations through the bike. Then, the stabilizer is the lower back,
followed by the glutes and legs, the pistons that transfer power to the
bicycle.
While maintaining a forward-bent position, with the wrists extended and
fingers flexed, the lower back and arm muscles work to support the lower
body. This constant isometric linear positioning of a forward motion with
the body in tight alignment can put specific areas of the body under stress,
or more prone to injury.
Cycling injuries do not happen to every rider, but any cyclist could tell
you the toll her/his body takes when they fall off!
Some common cycling injuries:
- Numbness of the hands and fingers: this is commonly caused by the rounded shoulder posture and not changing hand positioning.
- Piriformis Syndrome: causing loss of range of motion and constant tightness of the glutes, this can be corrected through massage and proper adjustment of the seat.
- Patellar-tendonitis: From overuse, occurring above or below the patella.
- Cramping: preventable with massage, stretching, and electrolytes.
- Shin Splints: results from incorrect biomechanics during cycling.
Competitive cyclists as well as weekend enthusiasts, benefit from the many positive effects of regular massage therapy. Massage keeps the cyclist relaxed, pain-free, limber and on the road doing what s/he loves.
So, how much massage is enough?
With any physical activity lactic acid can build up when
the energy exerted does not equal the energy produced by the body, causing
an excess amount of lactic acid. Lactic acid is not a toxin. The body
needs it to give the cyclist energy, but excess can produce cramping,
and spasms in the muscle tissues.
Sports massage helps disperse lactic acid, increase blood flow and nourishment
to the muscles, improve flexibility to the connective tissue of the joints,
and provide invigoration as well as a sense of overall well being.
While a recreational cyclist might do fine with a massage once a month,
the more serious cyclist probably has a greater need. For a pro and sport
level, a deep tissue/sports massage before a race, after the event, and
once a week beyond that is ideal. If that is not feasible, every other
week receiving a sports/deep tissue massage is great for maintenance.
Easy Motor Maintenance
Maintenance is very important for cyclists. Not only will massage help
prevent injuries from occurring, it can help heal previously-sustained
injuries. It will improve performance and teach proper body awareness.
Massage and cycling is a winning combination!
With Sports Massage, stretching is a key component. Stretching is crucial
for any activity especially cycling, with certain muscles working harder
than others. At home or on the road: stretching is important before and
after physical exercise.
Here are a few stretches to keep a cyclist in better shape and increase
flexibility at the same time.
Full-body Stretch
Stand with your feet hip width distance apart, push against a wall with
your hands even with your shoulders and push your sternum up.
(This stretches the back, arms, spine, hips, and hamstrings)
Lunge
Take a wide step and place your hands on either side of your forward foot.
Sink down into your hips until you feel a stretch. Use your arms to keep
your back straight.
(This stretches the calves, quadriceps, hips and back)
Easy Forward Bend
Grasp your inner biceps, SUCK your stomach in, (to protect your lower
back) and bend forward at the hips. Drop your head. Bend your knees if
your hamstrings are tight.
(This stretches the hamstrings, hips, low back and neck)
*A good whole-body stretch
About the Author: Jamie Schab is a licensed massage therapist and Baptiste Yoga instructor. Schab is the owner of LV Healer Massage Therapy and is a member of the AMTA & certificant of the NCBTMB. Contact her at www.lvhealer.com or 702-355-2381.
Have you heard about 5-HTP?
5-HTP (5-hydroxytryptophan) is the only form of tryptophan available over the counter. This increadable, natural, natural supplement helps to increase your production of serotonin. Perhaps you remember when L-tryptophan was the most commonly used natural antidepressant and sleep aid...well, in double blind tests, 5-HTP out performed L-tryptophan, as well as, the more commonly used antidepressants.
What does it do?
5-HTP is the natural precursor to serotonin, which calms and comforts you. Serotonin is involved in your ability to get restfull sleep, to handle stress, maintain mental focus, and even to control your weight. Lack of serotonin results in: Depression, Carbohydrate Craving, Lack of Energy, Lack of Mental Focus, Migraines, and leads to a variety of unpleasant conditions and diseases. The standard dosage for 5-HTP is 100mg-300mg per day. Less is more, do not exceed the recommended dosages. The most common usage is: For more restfull sleep- 100mg an hour or so before bed time, on an empty stomach. (tryptophan and 5- HTP do not compete well with other aminos.) For general calming and as an antidepressant: 100mg two to three times per day, on an empty stomach. To help with weight control: 50mg, on an empty stomach, half hour-1 hour before meals. This will help to control Carb-Craving and reduce appetite. For pain relief: Utilize a progression, starting at 50mg 2-3 times a day-this has been very helpful with Fibromyalgia patients. As with any major change with your supplements, etc. you should check with your doctor before starting a new supplement.
5-HTP cannot be used with other antidepressants-especially ones that affect the serotonin production or level. If you have any major health concern or are on medication, it is important the you work with your doctor to decide if this or any other product is safe and right for you.
As with any supplement it is also important that you do your own research. I researched this and decided that it would be an excellent addition to my own health regime, as well as, several friends and family members. We all have found it very useful and are enjoying its benefits.
Next month, we will be discussing the use of Magnesium in mood control,
pain relief, and weight control.