Let’s Talk Recovery
I sat down with my Sports Massage Therapist, Julio Diaz, after an hour long session where he went to TOWN on my biceps and upper back, and we chatted about the basics of mobility and recovery. Fun fact, you’ll see some of the bruising that is very common after sports massages in a number of my workout videos.
Fitness is my life so I invest once a month in having someone who knows my body to help me take care of it, and it is absolutely worth it.
Julio is a Sports Massage Therapist with a focus on Deep Tissue and Myofascial Release and I trust him implicitly. He is an unbelievably accomplished runner who completed the Rio Del Lago 100 Mile Endurance Run in 2018, and has such a vast wealth of knowledge.
In our monthly sessions, we have a brief discussion going over anything that has been bothering me in particular and then we dive right in. Julio uses gua sha technique and cupping in addition to manual therapy.
Gua sha is an ancient Chinese healing technique that involves scraping your skin with short or long strokes to stimulate microcirculation of of the soft tissue, which in turn increases blood flow. Julio uses this technique and I can say from experience that it has been vital to the overall health of my musculature. I also use a small jade gua sha on myself when I’m home as well. Gua sha has been found to reduce inflammation, migraine headaches, and even chronic liver inflammation. Gua sha can cause bruising, but the bruising you see if some of my videos is generally from cupping.
Cupping is an ancient form of alternative medicine that places cups on your skin to create suction. The cups themselves can be made from a variety of materials including glass, bamboo, earthenware or silicon. Julio uses silicon and I personally prefer them over glass. The method I am most familiar with is dry cupping which creates a mild suction that is left in place for about 5-10 minutes. Cupping increases blood circulation to the areas where the cups are placed. It helps to relieve muscle tension, which can improve overall blood flow and promote cell repair.
Here’s a little look at what else we discussed:
What is it about manual therapy that you believe in so much?
“Most people do not do enough self care to have their body in optimal shape”. - Julio
What do you recommend to people for a basic level/routine of recovery?
“Stretch anything that feels tight. For instance, a runner’s low body will be tight, but you don’t always want to go straight to the point of pain. Whatever muscle does the opposite action will most likely be where the issue is. Everything is interconnected. I really can’t say there’s a basic routine. Find stuff that works for you. Stretch for a minimum of 30 seconds to a minute in every position. There is no limit to the amount you can hold a stretch, but it generally takes 45 seconds to a minute to get an effective stretch.
Always stretch after a workout and avoid static stretching. Commit to dynamic stretching before any kind of movement. You want to warm up and get yourself sweaty. For post workout, you want to think about lengthening and strengthening your muscles, which can lead to more static stretching.
There is no one set routine. Check out your chest, your back, your neck, see what is feeling off and then ease into movement or stretching until you gain relief. It is so different for everyone and it really depends on what kind of exercise you do. For somebody who sits at a desk a lot, they are going to have more issues in your upper body. You have to focus on stretching the front of your body.” -Julio
Julio Diaz
Instagram: @sportsmt.julio
