An overview of Suzie’s massage recommendations:

During Race Season

Optimal: 60 or 90 min appt once a week – best utilized 24-48 hours after your longest/hardest training day- full body w concentration on sore areas.

Ideal: 60 or 90 min appt once every 2 weeks 24-48 hours after your longest workout -w primary concentration on sore areas.

I will not treat anyone within one week of a race or tournament (injury is the exception) who has not been receiving regular massage during training season. Happy to schedule Post race tx. and get you on a routine from there.

With An Injury

No massage within the first 72 hours (R.I.C.E), possible to treat after 48 hours upon evaluation or doctors permission

Optimal: 30 min appt to treat injured area only 1-2 times a week for 3 weeks, re-evaluate after each appt - when injury is gone 1 60 min full body massage to work out any compensation issues – faster recovery

Ideal: 30 min appt to treat injured area only – 1 time a week every 2 weeks, reevaluate- longer recovery

In Season - Maintenance Massage

Optimal: 60 min appt full body every 1-2 weeks

Ideal: 60 min appt fully body every 2-3 weeks

Off Season - Maintenance Massage

Optimal: 60 or 90 min appt every 4 weeks (exception is 1-2 weeks if we’re doing a total deep tissue remodel muscles after race season)

Ideal: 60 or 90 min appt every 5-6 weeks

however I don’t treat many of you that have a true ‘off season’ !

Kinesio Taping

Optimal: tape every 3-5 days until tissue is healthy; wear tape for 3-5 days, reevaluate

Ideal: tape1 day prior to race or long workout; wear tape for 3-7 days, reevaluate

note: KT is only used on injured tissue- not as preventative

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train hard | recover smart