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Thu 1 Nov, 11:30 am UTC

Q&A - Massage myths

By Joe Beer

Q: Pro riders get a massage to rid their legs of residual lactic acid after a ride. So what is the best way to get rid of it at home without assistance?
Paul Caley, York

 

A: You're right Paul a leg massage after rides does have many benefits but getting rid of lactic acid isn't one of them. The reasons we can all benefit from a post-ride leg massage are:
(1) Aid muscle relaxation - something self-stretching rarely ever achieves
(2) Improve lymphatic blood flow to rid the legs of toxins
(3) Allow the whole body to relax thanks to the 'hands-on' power of touch
Lactate, not lactic acid as it is commonly and wrongly known, is just a temporary store of energy when oxygen is at less than totally optimal levels. For instance; you go hard up a hill, your breathing and oxygen transfer reach a point where some of the energy has to come from anaerobic sources (these can go ahead without oxygen). Lactate is produced but it's other metabolic waste that's around at the same time that actually causes the pain you feel.

When you ease off and slow down energy production you then are able to provide oxygen for the lactate that's still circulating in the muscles and blood stream to be converted for immediate energy or into glucose/glycogen.

So massage is great for leg efficiency, recovery and reducing injury prone areas like tight hamstrings, lower back or neck/ shoulders. If you don't have a masseuse or willing partner on hand you can give yourself a leg massage without too much difficulty. For a good DIY massage oil, try mixing baby oil, camphor oil, rubbing alcohol and capsicum. You can experiment with various aromatherapy oils or try a commercial product such as Kool'n'Fit sports conditioner or Physio Sport massage oil. Concentrate on the ankle, calfs, knee, quads, hamstrings, buttocks and lower back during self-massage. When seeing a professional talk with them and work out between you what are the most relevant areas.

Another good way to aid leg recovery is to jump in the shower and alternately shower your legs with warm and then cold water for a few minutes at a time.

 

User Comments

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  • as a pro massage therapist, id like to add that lactate glues muscle fibres together causing adhesions, better known as knots. massage, especially deep tissue/sports/rolfing is a great way to help break these knots down, whilst the stroking movements towards the heart!!! will help to move it out of the legs. btw, almond oil is great for muscle tension.

  • As soon as you get back from a ride, run a cold bath (deep enough to submerge both legs long sitting) get your recovery drink to slurp down and jump in for at least 5 minutes.

    This sounds (is) brutal but there are sound physiological reasons for it i.e. immersion in cold water causes vasoconstriction which effectively 'forces' out the by products of muscle metabolism. The longer you stay in (within reason !) the deeper into the limb the effect will be.

    Next either run hot water in or have a warm shower - this allows/encourages vasodilation - which increases the free flow of oxygenated blood carrying essential nutrients for cell repair (from your recovery drink)

    I use this approach and find it really does improve recovery.

    Self massage is possible but tends to be quite innefective because our natural reaction to pain is to back off, and an effective massage WILLbe uncomfortable !

  • Really great tips I was riding some tough trails a few weeks ago and took some falls as soon as I got home i showered up then headed to the local massage parlour going from one extreme to the other intense riding to relaxation is the best. I think it helps and as the therapist above mentioned there are definitely benefits.

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