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Take Steps to Prevent Injury When Starting a New Workout Routine

  January 07, 2019

Submitted by Ronnie Gomez, LMT, Keystone Body Therapies

With a new year upon us and new resolutions to better ourselves, many of you and your loved ones are looking to begin a new workout regimen. No matter how small or big the amount of physical activity we are hoping to add, sore, tight, or even injured muscles can hold us back. Just adding one hike a week or a light jog at night can lead to pain in your low back, knees, or rolled ankles, among other things.

What measures you are taking to prevent injury? Do you foam roll? Are you using Kinesio Tape? How about the tried-and-tested massage? If you are working on bettering yourself to be a healthier you, adding massage to your self-care routine has many benefits. The best of these are preventative to avoid serious injury and pain before it holds you back! 

Massage can be effective before, after, and in-between sporting events. In a pre-event session, typically 30 minutes to 2 hours before the event, the therapist will work at a more rapid pace to stimulate and loosen muscle tissue. This will allow more blood flow to the muscles, enhancing performance and minimizing the chance of injury. Post-event sessions are typically slower and include more stretching than in a pre-event. The main goal of a post-event massage is to increase blood flow, decrease inflammation, and release adhesions in the muscles. These can be performed the same day, after muscles have cooled down and relaxed.

Sports massage has been around for thousands of years. The Greeks and Romans were very clear on the benefits of massage on the athletes of their day. Galen (AD 30-200), who was a well-known Roman physician, prescribed massage for the gladiators both before and after exercising. At the 1924 Paris Olympic Games, a Finnish runner named Paavo Nurmi, the “Flying Finn,” brought a personal massage therapist with him. Paavo won five gold medals in running events. He claimed his success was in part due to his training program which included massage therapy treatment. In the late 1970s sports massage became a modality unto itself within the U.S. with more specific training taking place for the practitioner to be able to address the specific needs of athletes whose bodies are undergoing intense physical exertion and stress.

Receiving regular sports massage when you are increasing your physical activity will present an opportunity for a licensed therapist to work on the muscle groups you have been targeting, this will allow for a customized level of care that your body and everybody needs. The benefits of massage don’t end with just preventative — sprains of the soft tissue, tension in the connective tissue (myofascial tissue), and even past injuries, can all be addressed and focused on with deep-tissue massage or trigger-point therapy. Don’t let yourself be held back by something that can be prevented, let a professional manual manipulator of soft tissue do what we do best, and keep doing what makes you feel good and is good for you!

If you or anyone you know participates in sports or other activities and would like to learn more about the benefits of sports massage, stop by or call Keystone Body Therapies to schedule your appointment and a free 30-minute consultation, 480-686-8647 or book online at

Keystone Body Therapies now has three convenient locations, Chandler (1600 W. Chandler Blvd., Suite 250), Scottsdale (9746 N 90th Place, #105) and our newest location in Avondale (12409 W. Indian School Rd., B-210, inside Pain Stop).

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January 07, 2019


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