Whether you’re a weekend warrior or a professional athlete, sports massage can benefit anyone who is physically active. Using techniques like friction and compression, therapists alleviate muscle tightness, improve flexibility, and enhance athletic performance.
Sports massages aren’t a one-size-fits-all approach and should be tailored to each athlete. They can be used pre-event to prepare muscles for activity, post-event to aid recovery, or during training to promote flexibility.
Pre-event
Pre-event sports massage is performed prior to athletic competition to prepare the muscles for activity. It uses a variety of techniques to stimulate the muscles and nervous system. This type of massage increases muscle flexibility and reduces the risk of injury during the event.
This type of massage is also used to identify and address minor aches and pains that may lead to more serious injuries. Massage helps increase the elasticity of soft tissues such as muscles, fascia, and ligaments. It can improve joint mobility and flexibility, and help prevent chronic injuries by addressing tight muscles, adhesions, and knots.
Pre-event massage can be very beneficial to athletes who compete in endurance events such as long distance running and cycling. It can improve venous return of blood, flush out metabolic waste such as carbon dioxide and lactic acid, and enhance muscular function for better performance. It can also alleviate muscle pain and stiffness, and encourage the onset of the parasympathetic nervous system which improves the immune system.
Post-event
Post-event sports massage therapy is often administered onsite at athletic events and may be provided immediately after an event or up to 1 day after. This type of treatment is meant to help reduce cramping and relax the body and mind. It can also reduce the occurrence of delayed onset muscle soreness.
This treatment improves the venous return of blood, relieving the muscles of metabolic waste and toxins. It also stimulates the parasympathetic nervous system which improves immune function. It increases range of motion and helps the muscles re-establish their normal resting tone.
The closer to the competition, the less invasive the massage should be. Deep tissue work or vigorous stretching would be counterproductive and could lead to injury. Generally, the pre-event massage is light in nature and will involve techniques such as effleurage to stretch the major muscles used, friction to warm the skin and increase circulation, and tapotement to stimulate nerves and the muscles.
Maintenance
Remedial sports massage therapy is a problem-solving approach to injuries. It addresses a range of conditions, including muscle and fascial imbalances, joint stiffness, and the reduction of delayed-onset muscle soreness (DOMS).
Athletes that engage in regular sports maintenance massage sessions are able to maintain peak physical condition. This is done through a series of techniques, such as myofascial release and passive stretching. These massages also help athletes become more aware of their bodies, identifying areas that may need more attention or support in terms of flexibility and movement.
A remedial sports massage is generally performed by a trained massage therapist. The therapist will take into account the athlete’s biomechanics, posture and injury history. For example, if an athlete has a recurring hamstring injury, the massage will address the underlying factors contributing to this recurrence, such as tightness in the lower back or glutes and weakening of the quadriceps muscles. The therapist will also consider the possible effect of one-sided repetitive motions and scientific studies on sports massage any soft tissue restrictions limiting required ROM.
Rehabilitation
Regular sports massage elongates muscle fibres to reduce stiffness and enhance flexibility, helping athletes perform at their best and avoid injuries. Techniques like effleurage (long, gliding strokes) and petrissage (kneading) increase circulation to flush out lactic acid and other waste products, reducing inflammation and soreness. Massage also helps reduce cortisol levels, the stress hormone that increases the risk of injury.
Injuries, from minor muscle strains to severe ligament tears, can derail an athlete’s training and cause significant pain and loss of performance. Sports massage techniques like deep tissue, myofascial release, and trigger point therapy alleviate pain, decrease swelling, and break down adhesions to speed up recovery and return athletes to full training capacity sooner.
The right therapist makes all the difference. Look for a therapist with experience working with athletes and a thorough understanding of anatomy, biomechanics, and sports injuries. Then, they can develop a treatment plan tailored to your specific needs. This will help you get back on track faster, so you can focus on your sport and less on your injuries.
