Unprepared for Winter Sports?

Author Maxime Malo

Soft tissue therapy & FSM have you covered

Winter is almost here, and for many in Calgary, Alberta, that means ski trips, skating, and curling are just around the corner. If your body isn’t ready to handle the physical demands, you might end up facing injuries and muscle soreness. Fortunately, soft tissue therapy and Frequency-Specific Microcurrent (FSM) therapy can help you recover faster and get ready for the winter sports season. Our specialized DOMS (Delayed Onset Muscle Soreness) treatment protocol can help reduce soreness, speed up your recovery, and ensure you have a great winter sports experience.

The Challenge of winter sports without preparation

Jumping into winter sports without the right preparation puts significant stress on your muscles and joints. Without proper conditioning, you’re at a higher risk for injuries, muscle imbalances, and fatigue, which can take the fun out of your winter activities. Soft tissue therapy and FSM can help you get back in shape by targeting key muscles, reducing tension, and promoting recovery—keeping you active and safe.

What is Soft Tissue Therapy?

Soft tissue therapy is a hands-on treatment that focuses on muscles, tendons, and ligaments to release tightness, improve mobility, and restore function. Unlike a general relaxation massage, soft tissue therapy uses specialized techniques tailored for physically active individuals. It enhances movement efficiency and reduces the risk of injury, making it ideal for athletes and those enjoying winter sports.

How FSM therapy works

Frequency-Specific Microcurrent (FSM) therapy uses low-level electrical currents set to specific frequencies to support tissue healing and reduce inflammation. Research published in the Journal of Bodywork and Movement Therapies found that FSM therapy provided significant protection from delayed onset muscle soreness (DOMS) at 24, 48, and 72 hours post-exercise compared to a control group. When combined with soft tissue therapy, FSM can enhance recovery, reduce pain, and accelerate cellular repair. Studies have shown that FSM can effectively boost ATP production, promoting faster tissue recovery.

Clinical Benefits of soft tissue therapy and FSM for winter athletes

1. Improved mobility

Tight muscles can limit your range of motion and affect movement efficiency. Soft tissue therapy helps release muscle and fascial tension, improving joint mobility. FSM further supports this process by decreasing inflammation, making it easier for your body to adapt during physical activities. A meta-analysis published in BMJ Open Sport & Exercise Medicine, found that massage induces a small but significant improvement in flexibility compared with no intervention, supporting its use in improving flexibility for winter sports.

2. Injury recovery and prevention

Muscle imbalances and improper movement patterns can lead to injuries. Soft tissue therapy may help to mobilize scar tissue and restores muscle function. FSM complements this by boosting ATP production, promoting cellular repair, and reducing inflammation. A study on DOMS found that participants treated with FSM experienced significant reductions in muscle soreness compared to a control group, demonstrating the combined effectiveness in improving muscle elasticity, reducing inflammation, and preventing future injuries.

3. Better Circulation and Faster Recovery

Good circulation is key for delivering oxygen and nutrients to your muscles. Soft tissue therapy increases blood flow, ensuring muscles receive the necessary nutrients and waste products are efficiently removed. FSM also improves microcirculation and reduces inflammation, aiding in quicker muscle recovery.

 4. Correcting Muscle Imbalances

Winter sports require a balance of power, stability, and flexibility. Soft tissue therapy helps correct muscle imbalances by relaxing overactive muscles and activating weaker ones. FSM enhances this by improving nerve function and reducing inflammation, resulting in better strength and coordination.

5. Comprehensive Pain Management

Pain can interfere with both physical performance and mental focus. Soft tissue therapy helps reduce pain by releasing muscle tension and stimulating natural pain-relieving chemicals. FSM augments this by altering nerve signals to help manage pain, keeping you comfortable and ready for action.

Key Areas to Target After a Winter Sports Injury

Hip Flexors:Tight hip flexors can lead to lower back pain and increased pressure on the spine.

  Stretch Recommendations:

    1. Kneeling hip flexor stretch (basic stretch).

    2. Couch stretch or elevated runner’s lunge (advanced stretch).

External Rotators (Piriformis, Gemellus, Obturator):Weak external rotators can lead to internal hip rotation, reducing stability.

  Exercise Recommendations:

    1. Clamshells (basic bodyweight exercise).

    2. Banded side-lying clamshells (with resistance band).

Quadriceps: Tight quadriceps can limit knee/hip movement.

 Stretch Recommendations:

    1. Standing quad stretch (basic stretch).

    2. Couch stretch (advanced stretch).

Hamstrings and Glutes: Focusing on the hamstrings and glutes is crucial because long and weak muscles can create excess tension in the posterior chain which can lead to discomfort and increased risk of injury.

  Exercise Recommendations:

    1. Romanian deadlift (basic exercise).

    2. Single-leg hip thrust or bridge (advanced exercise).

Recommended Frequency of Soft Tissue Therapy and FSM

To maintain good musculoskeletal health and prevent injuries, athletes should consider receiving soft tissue therapy and FSM weekly or bi-weekly. Keeping up with these treatments throughout the winter season helps you stay in peak condition and prevents minor issues from becoming major problems.

Soft Tissue Therapy and FSM at MOST Physical Preparation in Calgary

At MOST Physical Preparation, we provide personalized soft tissue and FSM therapy for winter athletes. Whether you enjoy skiing, snowboarding, ice hockey, or curling, our treatments are designed to help you recover faster, improve muscle function, and stay ready for whatever the winter season brings.

Tips for a Great Winter Sports Season

Warm Up Properly:  Use dynamic warm-up exercises to activate key muscle groups before you start.

Stay Hydrated: Cold weather can mask signs of dehydration, so drink plenty of water. Consider adding unrefined grey sea salt, Celtic salt, or sodium-potassium electrolyte packets to maintain hydration.

Eat Enough Calories: Cold weather increases energy demands. Ensure you’re eating enough carbs and protein to fuel your muscles and support recovery.

Take Breaks: Rest is crucial to prevent overuse injuries and maintain consistent performance.

Stretch Regularly: Stretching helps maintain flexibility, reduce injury risk, and optimize your movement.

Book Your Recovery Session Today!

Don’t let a lack of preparation keep you from enjoying winter sports to the fullest. Book a session at MOST Physical Preparation and experience how soft tissue therapy and FSM can help you stay at the top of your game all winter long.

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