Fitness: Massages for cyclists - What are the benefits of massages for road cyclists?

Professional cyclists enjoy a massage almost every day - at least after a race. And amateur cyclists? Rather rarely. They most often get massages at training camps or in the finish area of competitions. There are always long queues in front of the massage benches.

This is understandable, as massages are usually pleasant, accelerate regeneration and have an all-round positive effect: they increase blood flow to the skin and muscles, relieve tension and hardening and reduce the heart and respiratory rate. With their help, metabolic breakdown products, such as lactic acid, are removed more quickly and the immune system is strengthened. Tests on tired muscles have shown this: If they were massaged shortly after exercise, their performance increased by up to two times compared to muscles that were able to recover without massage.

The reason: the massage therapist's manual work significantly increases the exchange surface between blood and tissue, which speeds up circulation and metabolism in the massaged areas. TOUR expert, orthopaedist and osteopath Dr Christian Merkl attests to the many benefits of massages: both a regenerative effect after stress and a healing effect for many complaints such as neck tension, back pain or all "uncompensated, unbalanced states of tension in the body", says Merkl. These could ultimately lead to illness, pain or injury. Unfortunately, massages are rarely prescribed on prescription - mostly due to cost constraints in the healthcare system.

Classic or exotic?

However, it is not only the body that benefits from a good massage, but also the mind: it prepares it for new achievements. In cycling teams in particular, the masseur is also known to act as a psychological support centre that not only loosens physical knots, but also those in the mind.

So there are plenty of reasons to give massages a permanent place in the training of every amateur cyclist. Physiotherapist and alternative practitioner Melanie Paulacher from Bad Aibling, who has already accompanied riders from the professional teams NetApp and Bora-Argon 18 on the Tour de France, agrees: "Once a week would be ideal, at least during the competition season, and twice a month would also be fine." However, with standard market prices of around one euro per minute, this is a real investment. But just as the bike chain runs more smoothly and with less friction if it is cleaned and lubricated regularly, the same applies to muscles and connective tissue.

But even those who are prepared to invest money are faced with the question of which method is best for cyclists. Is a classic massage or sports massage enough, or would exotic methods such as Abhyanga or Thai be worth a try? Sports massage is basically a classic muscle massage, explains Ute Merz from the German Association for Physiotherapy; every physiotherapist first learns the basic grips during their training.

What athletes need

In practice, however, each masseur develops their own style and "has their own special prior knowledge, which they incorporate", says Melanie Paulacher. The more experience and qualifications a masseur has, the wider the range of complaints they can alleviate. Many masseurs are also trained physiotherapists or alternative practitioners. After all, old injuries or orthopaedic problems of the athlete also play a role in the treatment. "Of course, I pay attention to this and know that I prefer to protect certain structures or approach them differently." Kevin Pfeifer, physiotherapist at Team Giant-Alpecin, confirms: "There are an infinite number of techniques, but I don't think about them in detail and I certainly don't master them all. I do what I have the feeling the athlete needs at the moment, what is good for them." Which method is the right one also depends on the time and situation. Before races, people usually work a little harder, massages are then part of the warm-up programme and are intended to increase muscle tone - especially in the legs.

After training, other parts of the body should also be treated, such as the back: "I use manual therapy techniques to mobilise and straighten the spine in cyclists," explains Paulacher. The medical masseuse and wellness therapist Morvi Götzinger, who specialises in Thai massages and treats cyclists and triathletes in Munich, also works a lot on the back: "For them, it is particularly important to treat and prevent stiffness and shortening due to the rigid posture on the bike." Thai massage, which starts with the joints rather than the muscles, is particularly suitable for this. The method, which is related to yoga, doesn't actually look like a massage at all: You keep your clothes on, don't get oiled and don't just lie down. A typical movement is to pull your arms upwards and backwards to loosen them. "The main thing is to incorporate different movements than on the bike," she emphasises.

Even gently

However, if the cyclist is downright exhausted after a hard race or training session and their legs hurt, Melanie Paulacher tends to use methods such as lymphatic drainage instead of massages: "I start almost every massage by gently stroking the skin." The lymph channels are located just under the skin, in which 80 per cent more fluid with metabolic products is then in motion. Pfeifer also likes to use lymphatic drainage at the beginning of a massage, "especially for swelling, bruising and wound healing - but this is often very painful".

Speaking of pain: "If you have pain for more than one or two days or notice a significant restriction in movement, you should see a doctor to find out what's behind it," says Ute Merz from the Physiotherapy Association. Physiotherapy, which can also make you more flexible and mobilise joints, is then likely to help better than a massage. However, the doctor must prescribe physiotherapy measures. Massages can then often accompany the treatment.

However, if there is no clinical picture and it is more about regeneration, feeling good and preventing complaints, "massage can be a useful component in the overall concept of training and competition planning". The best way to find out which method suits you best is to find out for yourself: "Seek advice and try out what and who is most beneficial for you," recommends Merz.

What if you can't get a massage appointment? When the queue at the cycling event is too long? Then you can help yourself with a few grips and at least loosen up your legs a little - or even better: a partner can do it. Rolling out with foam rollers such as the Blackroll or with the help of small balls, rollers or plastic rollers has also become established. "This is part of the regular repertoire for professionals," says Kevin Pfeifer. "And it makes our work easier if they have already 'pre-rolled' themselves."

THE MOST IMPORTANT MASSAGE TECHNIQUES

- Painting (effleurage)
Especially good at the beginning of a massage. Use the palms of your hands (for larger areas) or fingertips (for smaller areas) in long movements or deep strokes towards the heart.

- Kneading (petrissage)
Medium to firm pressure is applied selectively to relieve tension. Usually with the thumb and fingertips on soft areas over a bone or on individual muscles.

- Walking
The muscle is lifted off the bone and moved back and forth as if it were being wrung out.

- Thumb circles (friction)
With small circular movements, the fingertips or balls of the hands exert pressure in depth.

- Shake
Grasp the muscle with both hands, lift it slightly and then shake it back and forth.

- Tapping and chopping (tapotage)
The tapping massage is performed in short, quick movements with the curved palms of the hands. With a chopping massage, you drum the edges of your hands quickly and loosely from the wrist onto the affected area.

PRACTICAL TIPS

- The qualification of the masseur The better the training and the greater his experience with (cycling) athletes, the better.

- Massage oil The skin is usually oiled during the massage to make it more slippery. There are ready-made products or you can mix them yourself. However, many masseurs also just use body lotion or gel.

- Massage table When massaging, you should lie comfortably and well, ideally on a special massage table. Place your head in a recess and have a roller under your knees or feet. The room should be quiet, free from draughts and at a pleasant temperature.

- Pain The massage can also hurt a little - to a certain extent it should even hurt for a while ("pleasant pain"), for example when massaging trigger points. However, if it hurts too much, you will tense up even more. Tell the masseur if it gets too bad for you.

- Heat before the massage Infrared light, a hot water bottle or fango cushion, a sauna session or a hot bath or shower are all good before the massage: they stimulate blood circulation and warm up the muscles.

- Do without the massage You should not massage if you have a fever, acute inflammation, open wounds or skin infections or venous disorders, especially thrombosis in the leg veins (which can feel similar to sore muscles!). Massaging can loosen the blood clot and lead to a life-threatening pulmonary embolism! Gentle methods such as lymphatic drainage are recommended for very sore muscles. Areas with sensory disturbances and swollen lymph nodes should also not be massaged.

SELF-MASSAGE

If a masseur is not available, you can also loosen muscles and tissue yourself - even with aids such as Blackroll or electrostimulation devices

- Blackroll/Foamroller
Place the roller underneath you on the floor and use your own weight to roll out the front and back of your thighs, calves, back, etc. (Instructions can be found online at ). (Instructions on the internet at http://blackroll.de/blogs/ubungen)

- Massage legs yourself (or as a partner massage)
As a general rule, always work in the direction of the heart during all massage movements. Take about five minutes per leg. Loosen particularly hardened areas with circular movements (friction). The pressure can be increased by placing your hands on top of each other.

1. calves Stroke your fingers with both hands from the ankle joint to the back of the knee.

2. shins Move the ball of the thumb or knuckle of the clenched fist from the feet to the knees.

3. front and lateral thigh (quadriceps) Support the leg to be treated on the other knee. With flat hands, stroke in large movements towards the heart, alternating upper and lower hands for the outer side.

4th thigh back Bend your leg and stroke with your fingers from the back of the knee towards the buttocks (photo). Shake out if necessary.

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INDIAN, THAI OR CHINESE? THE FIVE BEST ALTERNATIVES TO CLASSIC MASSAGE

In addition to classic massage, which was developed by the ancient Greeks and Romans, there are numerous Far Eastern massage and treatment techniques. They can also be effective in helping to loosen tense muscles or sticky connective tissue. Here is a small selection that could be worth a try for cyclists.

- Tuina
OriginChina/TCM (Traditional Chinese Medicine)
MethodCombination of massage, chiropractic and acupressure, which is primarily orientated towards the energy lines (meridians)
Main benefitsEnergisation

- Abhyanga
Origin: India/Sri Lanka, Ayurveda
MethodFull body treatment with warm oil, which is spread all over the body from head to toe with gentle stroking movements
Main benefitsRelaxation

- Thai massage
Origin: India, Thailand/Yoga
MethodStretching positions and stretching movements, similar to yoga; joint mobilisations and pressure point massage
Main benefitsMobilisation

- Lymphatic drainage
Origin: Denmark, France/Physical therapy
MethodGrip techniques activate the lymphatic system and the pumping capacity of the lymphatic vessels so that they remove more tissue fluid
Main benefits: Decongestion

- Trigger point therapy
Origin: USA/Osteopractic, physiotherapy
MethodTargeted pressure on myofascial trigger points (painful hardening and adhesions of connective tissue and/or muscles)
Main benefitsPain relief