What does it take to successfully compete in endurance sports such as the Hong Kong Standard Chartered Marathon? Dedication, hard training and discipline for sure. But it doesn’t stop there. Top athletes include tailor made pre- and post-race treatment programs for body & mind in their training routines, not only to enhance performance but also to minimize the risk of injuries. A common misconception among amateur athletes is that such treatment programs are for elite racers only.
We sat down with two experts – both are high profiles in Hong Kong’s sports scene – and asked them to give us the low-down on how sports massage and aromatherapy as treatment therapies can help amateur racers to ace the upcoming Hong Kong marathon.
Triathlete Shiila Takaoka
Shiila Takaoka, active athlete and former amateur triathlete competing in various races across Japan:
1) Drawing from your personal experience, how can aromatherapy help athletes with their performance?
Essential Oils work on the body physically and emotionally, relieving muscular tensions as well as relaxing the mind. Since it’s all natural, the body responds really well to aromatherapy. Often, when training for a race, both our muscles and mindset become too rigid, so our body is prone to injuries. A simple aromatherapy blend can make a huge difference! In my training routine, I used to apply essential oils in a short self-massage releasing the knots and tension in the deeper areas. The aroma has a very soothing effect on the mind too. You feel like you get the full “reward” for the effort you’ve put into the training.
2) How important are aromatherapy and sports massage?
Along with stretching and proper nutrition, aromatherapy massage was a must for me to help building a good training ‘cycle.’ Training for strength and speed if not done correctly can mean building ‘strain’ on the body. Rest days and recovery periods are therefore very important for body and mind – essential oils work on both levels.
To give you two examples:
When I did one triathlon race in Yokohama (2011), they had a booth where therapists gave a 30min. sports massage to the race finishers. They asked you which area you felt tight the most and would concentrate in releasing that area. Post-race massage would be of a gentle and rhythmic stroke and with the help of aroma essential oils the therapists gradually released the tension of the muscles.
After completing another race on a cold February day, (running in a 15 degree temperature gap from Hong Kong was another separate challenge) my sister prepared a hot bath with Juniperberry bath salt which also helped me relax to get a good night sleep after the race. As for taking a tub bath I think there are different opinions that it may be a hindrance for recovery too, but coming from the ‘onsen’ (hot-spring) culture, post sport dip is customary for many in Japan I guess.
3) Can you share your favorite post-race aromatherapy blend for muscle recovery with our readers?
My favorite essential oils to use post-race once the body has cooled down are Lavender, Rosemary and Juniperberry. Try a post-race body massage blend of your own – use one or a combination of these essential oils to relieve you from muscle pain and tension:
For 30ml of carrier oil (sweet almond oil gives a good glide without putting on strain) add a total of 15 drops (2.5% dilution). *
Good luck to all those running the Standard Chartered race this Sunday!
Thanks so much, Shiila! In the second part of our interview, Qualified Massage Therapist Roy Chan, who treats Hong Kong’s elite sports teams, talks about the main effects and benefits of Sports Massage…
*If you have a medical condition and are taking any medication you should check with your doctor and a qualified aromatherapist to ensure that it is safe to use aromatherapy in conjunction with your prescribed treatment. Certain essential oils should be avoided during pregnancy. Please seek professional advice prior to using aromatherapy when pregnant.