We're delighted to be bringing you the second blog in our Sports Massage series. In this blog, Zoe reveals how we can help you to avoid and treat injuries to keep you performing at your best in the gym. As Q Sport Physio's Massage therapist, as well as a qualified Personal Trainer, Zoe has many years of experience supporting clients on their fitness journey.

What are the main causes of pulled muscles, sprains and strains for gym users?

There could be many reasons for the cause of a muscle sprain or strain. However, some of the typical causes are not warming up properly before training sessions, poor flexibility, overexertion or fatigue, poor body conditioning.

What other injuries effect gym goers?

Some common injuries that effect gym goers include, knee pain, shin splints, wrist strain, rotator cuff injury, lower back strain, elbow pain, pectoral strain, plantar fasciitis.

How will Sports Massage help with these injuries?

Sports Massage applies deep tissue massage techniques to apply pressure on injured areas; slow deep strokes help release built up tension and breaks down scar tissue. As the massage concentrates on specific areas, patients are likely to feel discomfort. However, sports massage will loosen the muscle tissues and kickstart the circulation of blood and oxygen to the affected areas to enhance recovery.

Is there anything else I can do to increase my chance of avoiding pain or injury?

Staying hydrated, warming up properly for a good 5-10 minutes or more, ensuring you’re familiar with correct exercise techniques, not being over ambitious with weights, working on ones flexibility to increase your muscle range of motion.

Should I have a Sports Massage before or after a workout?

Both can be beneficial! Receiving a massage before training allows muscles to get warmed up and stretched out, while receiving a massage after training lets the body and muscles relax a bit easier and helps lessen DOMS (delayed onset muscle soreness).

Will Sports Massage improve my performance in the gym?

Sports massage aims to improve performance and muscle function. Most gym goers experience increased flexibility, range of motion, greater endurance and reduced muscle pain post massage.

Could having a Sports Massage improve my recovery time for certain injuries?

Yes, sport massage increases tissue permeability; allowing pores in soft tissues to open which enables fluids and nutrients to pass through. This helps remove waste products such as lactic acid and encourages muscles to take up oxygen and nutrients to quicken recovery.

Are there specific techniques you use in a Sports Massage for gym related injuries?

Typical techniques used for gym related injuries include trigger point release usually applied directly onto aggravated areas. Often where there is referred pain or tenderness with the aim of eliminating pain and re-educating muscles into pain-free habits. Deep tissue techniques that focus on the deepest layers of muscle tissue, tendons and fascia.

Do I need to be a regular gym goer to benefit from a Sports Massage?

No, sport massages are not limited to athletes. Sport massage is appropriate for anyone who is in need of remedial or soft tissue mobilisation. Remedial effects of sport massage are beneficial post-surgery, alongside physiotherapy, osteopathy or chiropractic or simply as a health benefit within the office environment. Sport massage is also an effective performance enhancement even though the name implies sporting clientele it is treatment suitable for all.

Do you have any tips for new gym goers?

Consistency is the key, and being realistic with your goals. Work out a routine that fits your lifestyle best and that you feel you’ll most likely be able to maintain. If you’re totally new to gym exercises, start with the machines before going straight into free weights. If possible for you, I would suggest investing into a personal trainer, so you do not fall into bad habits and learn exercises correctly in order to reap the best results!

Keep an eye on our blog page for all the latest blogs in our Sports Massage series. If you think you could benefit from a Sports Massage, book an appointment here.