Our Recovery Massage incorporates evidence-based techniques to affect the autonomic nervous system using methods that encourage parasympathetic mode (also known as rest and digest/feed and breed mode).
These techniques encourage many systems of the body to focus resources on detecting, adapting, and reinforcing or repairing soft tissues and bone.
There is also recent research that indicates massage decreases inflammation and encourages formation of mitichondria in muscles recovering from "exercise induced trauma".(1)
Any of the following techniques may be used in combination during a massage session customized for each client:
Vodder Lymphatic Decongestive Therapy
(includes treatment of fibrotic/scar tissue)
- Follows specific protocols based on the path of lymphatic flow from superficial skin vessels to deeper lymph vessels and nodes.
- Reduces swelling and encourages removal of waste products of inflammation including large proteins which cannot return via the venous system.
- Supports immune system function.
Trigger Point Therapy
- Sustained focused pressure on specific tender points associated with neuromuscular dysfunction at the cellular level.
- Includes stretching, compression, effleurage and lymph drainage.
Active Isolated Stretching
- Uses neurological feedback between opposing muscle groups to allow lengthening of muscle.
- Client provides active resistance to therapist’s cue after activating a given muscle group.
- Then client (using a strap) or therapist can provide final passive stretch of opposing muscle group.
- Effleurage, Tapotement, Petrissage
- Static and moving compression of various speeds and intensities.
- Promotes parasympathetic response via nervous system feedback from skin, muscle, lymphatic and circulatory systems.
- In English, translates to “Thumb Pressure”.
- Japanese style of massage further developed in China.
- Promotes parasympathetic response via sustained compression and combined passive joint movements and traction.
- In general, warming the body by gentle methods of friction, exercise, and warmth from hydrotherapy encourages lymph drainage which promotes removal of waste products of inflammation and pain chemistry. Suggestions for self care will be offered to all clients to meet their individual needs.
Two Important Considerations for Clients
Massage is not recommended prior to workouts. Try to schedule a session after a workout or during time off - such as either an active (light workout day) or passive (no workout day) recovery.
There is little evidence that extremely deep and painful massage is helpful in improving performance or recovery. However, each client is encouraged to give feedback about their preference for pressure within the "good pain" range. Trigger point work can be momentarily painful at first but should decrease sensitivity quickly with correct pressure.
(1) Crane JD, Ogborn DI, Cupido C, Melov S, Hubbard A, Bourgeois JM, Tarnopolsky MA. Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine. 2012 Feb 1;4(119):119ra13.
Barbara Bartlett, Licensed Massage Therapist
Barbara is delighted to collaborate with the team at CrossFit Gantry to provide a combination of techniques customized to assist clients with the attainment of personal goals. Barbara specializes in sports massage and therapeutic lymphatic massage for maintenance and recovery from athletic events and orthopedic injuries/surgeries. She met owner Jay Hachadoorian while working at the Sports Club LA at Rockefeller Center and has been working and consulting with him, his clients and his colleagues for seven years. “As many professional athletes have demonstrated, athletic performance and enduring fitness can be enhanced by the support of a knowledgeable and experienced team!”
- Deep tissue massage for professional dancers and athletes
- Pre/post marathon and triathlon massage
- Managing and providing stress reduction sessions for staff of major non-profit organizations
- Therapeutic Massage for chronic and acute medical conditions including: osteo and autoimmune arthritis, tendon injuries, post surgery recovery, oncology recovery, migraine/TMJ
- Specific techniques including: therapeutic lymphatic massage, shiatsu, trigger point and Thai massage
- Massage Therapy, Swedish Institute, AOS, 2006
- Decongestive Lymphatic Therapy, Certified, Vodder School of North America, 2006; Recertified 2009 & 2011
- Pre/Post Natal Massage, Certified, Body Therapy Associates, 2008