Benefits of Sports Massage

July 15, 2021

Sports massage has many benefits to athletes and non-athletes. It can help with chronic pain, injuries, muscle ache, and restricted motion.

What Is Sports Massage?

Sports massage therapy is the physical manipulation of muscles that stimulates soft tissue mobilisation, relieve muscular tension, and reduce pain. It is usually conducted to help athletes and individuals with physically demanding hobbies. This therapeutic massage involves various techniques, including:

Effleurage : this is a series of massage strokes that involve soothing movements. They are used to warm up the muscles before deep tissue work at the beginning and end of a body massage.
Hacking : this massage entails light and fast movements conducted with the side of hands to stroke muscle areas.
Kneading : this is a massage technique that applies pressure to the muscles so as to relieve tension through stretching and mobilising the muscle fibres.
Trigger pointing : this is a massage technique that is used to relieve pain. It is able to do this by disrupting the pain cycle.
Wringing : this massage works to provide relief for tight muscles. It helps by increasing blood circulation, increasing the temperature of the soft tissue, and eliminating waste products.

Types of Sports Massage

There are different types of sports massage in relation to what you want to achieve from it. These are:

Sports massage : this is a therapeutic massage customised yo athletes. It focuses in enhancing recovery, boosting performance, and preventing future injuries. This massage can be done regularly, but since it leaves you sore afterwards, do not schedule it before a game.
Flush massage : this massage entails light pressure and fast motion. It focuses on increasing blood circulation in the body. It warms up the body, thus it is effective when done before the day of the game.
Recovery massage : this massage uses medium pressure and is best done after a game to prevent soreness and enhance circulation to the tight muscles.

When Is Sports Massage Beneficial?

Sports massage can be conducted by athletes in:

Pre-performance
Post-performance
During training
Rehabilitation

It can be used for a variety of conditions, including:

Postural related pain
Muscular and joint injuries
Repetitive strain injuries
Golfers and tennis elbow

What Are the Benefits of Sports Massage?

The benefits of this therapeutic massage include:

Improved Range of Motion

After an injury or exercise, muscles may stiffen, thus restricting movement. This happens because muscle fibres contract, seize up, and refuse to expand again. Sports massage helps to eliminate this stiffness by increasing the temperature of soft tissues, breaking down adhesions, reducing swelling, improving elasticity, and eliminating waste from the muscles.

Improved Muscle Performance

Once muscle tightness is reduced and elasticity restored, the muscles can work at their full potential. Sports massage stimulates muscle reflexes, improving movement, allowing an individual to run more efficiently.

Improved Flexibility

Your massage session may entail stretching exercises, which are known to increase muscle flexibility. It also improves elasticity through increasing muscle temperature, which targets the knots in the muscle fibres. Once these knots are broken down, your flexibility improves.

Improved Blood Circulation

When muscles tighten, blood flow is restricted thus cutting back the nourishment from flowing to the muscles. Massage relieves the tight muscles by creating friction between the skin and the fingers. This allows the blood to flow freely to the congested areas. With improved blood flow, muscle strength and energy are maintained.

Increased Energy Levels

Improved blood circulation increases oxygenation throughout the body. This boost in oxygen increases muscular energy by reducing muscular fatigue by eliminating catabolites. Additionally, oxygenation enhances muscular strength and health.

Pain Relief

Sports massage therapy stimulates muscular tissue relaxation, which helps to minimise painful contractions and spasms. Massage also reduces nerve compression caused by muscle contractions. Nerve compressions are usually associated with pain, numbness, as well as muscle weakness. Moreover, massage helps to realign posture and imbalance in the body to prevent pain in the future.

Speedy Recovery

Sports massage increases blood flow in the body and to the muscle areas. With improved circulation, more oxygen and nutrients are transported to repair damaged cells. This massage further helps to break down the scar tissue, which aids the healing process. Reduction of the scar tissue also diminishes its appearance in the long run.

Reduced Heart Rate and Blood Pressure

Massage allows the sympathetic nervous system to relax. This nervous system is in charge of the body’s stress response (fight and flight). Stress is a major trigger of heart rate and blood pressure, thus when the sympathetic nervous system relaxes, both heart rate and blood pressure are automatically lowered.

Improved Mood and Relaxation

Massage is known to stimulate the release of endorphins to the body. These are chemicals in the brain that trigger a sense of happiness. Endorphins are usually released together with chemicals dopamine, serotonin, and oxytocin, which enhance mood and relaxation.

Reduced Stress and Anxiety

While massage encourages the production of feel-good hormones, it also inhibits the release of stress hormones such as adrenaline and cortisol, thus reducing stress and anxiety. Chronic pain can also trigger stress and anxiety, but with sports massage, pain is relieved through the relaxing of muscles and soft tissues.

Better Sleep

Massage therapy provides relaxation due to the release of the hormone serotonin, which stimulates the production of melatonin, the sleep hormone. Melatonin is an integral part of the body’s sleep-wake cycle. It is mostly produced when darkness falls. Massage supports the production of this sleep hormone, thus improving both sleep quality and quantity.

Increased Confidence

Getting a sports massage before your big game can boost your confidence as you will feel ready to tackle any obstacle. You will feel refreshed, energised, and free from aches and pain, thus motivating you to take on the game with full enthusiasm.

Reactions to Sports Massage

Sports massage may cause stiffness and tenderness for a day or two after the massage therapy. This would eventually clear, and you will feel better. If you have sensitive skin, you may experience an allergic reaction because of the massage oils. Apart from these minor side effects, sports massage is safe.

What Should I Do Before a Sports Massage?

Stay hydrated : ensure you stay hydrated for at least 24 hours before your massage appointment. Deep tissue massage eliminates toxins, thus staying hydrated makes it easy to flush them out rapidly. Well-hydrated muscles enhance the easing of the muscle knots without causing lots of discomforts.
Warm shower before your therapy : warm water makes the massage more relaxing and will help loosen the muscles.
Share your expectations with your therapist : tell your therapist about your goals for the massage. Whether you are looking for muscle tension relief or a massage for your injury, let the therapist know. He or she will address these concerns during the massage session.
Wear loose clothing : after the massage, you may experience muscle soreness. Loose and comfortable clothes are easy to wear and will not cause further discomfort on your way home.

What Should I Do After a Sports Massage?

The post-care after a sports massage:

Staying hydrated : continue to drink water after your massage session to aid the removal of toxins. Drinking water after a massage will help with post-massage soreness.
Eat a light meal : ensure your meal has enough nutrients to replenish your muscle tissues. Since blood flow is improved, you want to make sure blood flowing to your muscles is carrying adequate nutrients.
Get enough sleep : resting allows your muscles to recover from the stress caused by massage. With enough rest, the muscles will also utilise the nutrients efficiently.
Schedule your next massage session : while a single sports massage can work wonders, regular massage appointments will have even better results.

FAQs

Who Should Go for a Sports Massage?

Sports massages are for both athletes and non-athletes. It is an appropriate treatment for any individual who requires soft tissue mobilisation. So, whether you are an elite athlete or a recreational exerciser, sports massage is suitable for you.

What is the Difference between Sports and Deep Tissue Massage?

Sports massage targets injuries specific to sports while deep tissue massage focuses on reducing muscle tension and pain. For instance, if you have specific muscle pains that you want to be addressed, a deep tissue massage is recommended for you. Sports massage is efficient in improving athletic performance as well as overall physical function.

Does a Sports Massage Hurt?

While sports massages are not supposed to hurt, you may feel some discomfort and tenderness. This is especially true for individuals with an injury or sore muscles.

How Will I feel After a Sports Massage?

After a sports massage, it is normal to feel a bit sore. This is because muscles that you do not use have been stimulated, thus you will experience delayed onset muscle soreness. This happens as a physical response to the inflammation caused as your body heals.

Can I Work Out After a Sports Massage?

While it is possible to embark on training after a sports massage, it is highly recommended to rest after this therapeutic massage. Resting gives your body enough time to repair itself properly and allow you to reap all the benefits of the massage.

Can Sports Massage Help with Hormonal Changes?

Yes, some female athletes experiencing hormonal changes can benefit from sports massage. The extreme fatigue that is usually experienced by these hormonal fluctuations can facilitate the rest that is needed.

Does Sports Massage Help with Lactic Acid Build up?

No. Lactic build up is automatically broken down by the body after exercises. Therefore, sports massage does not aid in this process.

What Should I Avoid Before a Sports Massage?

Do not drink alcohol : the ill effects of alcohol can be amplified with a massage
Do not sunbathe : sunburns can make the massaging uncomfortable
Do not get a massage if feeling ill, cancel and reschedule
Do not take a hot shower : hot showers can increase circulation, causing you to sweat during the massage

How Often Should I Get a Sports Massage?

Elite athletes : per week
Amateur athletes : fortnightly
Exercise enthusiasts : monthly or as required

Can I Get a Sports Massage When Pregnant?

Yes, therapists will avoid pressure points associated with the wrists, hands, pelvis, and ankles. Deep tissue massage in the legs is also avoided to avoid the risk of blood clots. Massage is extremely beneficial during pregnancy.

Can I Get a Sports Massage If I Don’t Do Sport?

Yes, our day to day movements still exert pressure on our body and over time, they cause muscle tension or stress. For that reason, a sports massage will benefit you immensely.

For sports massage and sports therapy, contact Thrive Chiropractic & Health Clinic in Buckingham. Our team of sports therapists will assess you and schedule your sports massage appointment. For any queries you may have about our services, give us a call.

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Benefits of Sports Massage