The day after remedy to better performance in sport

Ever had a great game, or felt fantastic after a vigorous workout only to come up stiff, sore or even injured the next day, or the day after that?

Delayed onset muscle soreness is very common among weekend and amateur sports people, according to professional remedial and sports massage specialist, Leon Adkins.

Here are Leon’s ten maintenance and massage tips for better performance, recovery and reduced risk of injury.

‘Specialising in sports therapy, I see many patients with sports or work related soreness and injuries from strain or overuse. Most of this delayed onset muscle soreness can be avoided with the right maintenance regime. The key is to keep tendons supple, and muscles flexible'.

1. First and foremost, develop a good routine to allow your muscles, joints and tendons to perform and recover.
2. Warm up thoroughly and then stretch before you begin – especially older people or people engaging in vigorous exercise.
3. To avoid stiffness setting in, stretch and warm down afterwards, and avoid sitting where muscles are inactive, directly after exercise.
4. To maintain flexibility and enhance performance have a professional sports massage three to five days before an event.
5. For recovery and avoiding delayed onset muscle soreness have a professional massage two to three days after a major event.
6. Make sure that the massage therapist is a professional with experience and diploma, advanced diploma or degree qualification – who will assess your posture, range of joint motion, and limb function before advising on a maintenance regime.
7. Have a professional massage once a month that includes myofascia release to stretch and lengthen short and tight tissue; and uses dry needling to reduce muscular tension if necessary.
8. Consider your lifestyle which can predispose you to soreness and injury such as a sedentary job that has you sitting at a desk for long periods of time; or manual labour involving bending. All can have an effect on areas of the body such as your hip flexors, or cause stiffening of the back, shoulders and neck which can lead to injury during sport.
9. Undertake muscle strengthening exercise to address weaknesses or alterations of biomechanics during training.
10. Have fun! Exercise and weekend sport is an important part of maintaining your health and well being, it is not a reason to suffer serious injury or permanent loss of movement.

Whether you’ve overdone it at the gym, been on a long run, played competitive sport, or just been standing all day, most people have experienced stiff joints and muscles at one time or another.