Summit Sports Therapies

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What is Sports Massage?

What is sports massage? Sports Massage is the term applied to the discipline of using massage for the specific benefit of all sports and exercise participants. It covers the management, manipulation and rehabilitation of the soft tissues of the body e.g. muscles, ligaments and tendons. It can also be used to benefit those of a less sporty persuasion as it focuses on the individual needs of the client, with massages being tailored to positively enhance one’s ability to perform either on a daily basis in the home and workplace or in a sporting arena. With the ever growing number of people taking part in sport, combined with the increasing competitiveness and intensity of physical exercise, the demand for sports massage is also increasing and has become recognised as a skill which may aid recovery and enhance performance. Benefits of sports massage Massage, applied skilfully, is the most effective therapy for releasing muscle tension and restoring balance to the musculo-skeletal system. Received regularly this may help athletes prevent injuries, which might otherwise be caused by overuse. A constant build-up of tension in the muscles from regular activity may lead to stresses on joints, ligaments and tendons, as well as the muscles themselves. These muscle imbalances may develop and often go undiagnosed until they are serious enough to cause the athlete discomfort or impede performance. The skilled massage therapist will be able to detect variations in the soft tissues and by using the correct techniques, help the sports person maintain a much healthier physical state. Sports massage should play an important part in the life of any sportsman or woman whether they are injured or not. Massage has a number of physical, physiological and psychological benefits. Physical effects of massage: Pumping The stroking movements in massage suck fluid through blood vessels and lymph vessels. By increasing the pressure in front of the stroke, a vacuum is created behind. This is especially important in tight or damaged muscle tissue as a tight muscle will squeeze blood out like a sponge, depriving the tissues of vital nutrients and energy to repair. Increased tissue permeability - Deep massage causes the pores in tissue membranes to open, enabling fluids and nutrients to pass through. This helps remove waste products such as lactic acid and encourage the muscles to take up oxygen and nutrients which help them recover quicker. Stretching Massage can stretch tissues that could not be stretched in the usual methods. Bundles of muscle fibres are stretched lengthwise as well as sideways. Massage can also stretch the sheath or fascia that surrounds the muscle, so releasing any tension or pressure build up. Breaks down scar tissue Scar tissue from previous injuries or trauma can negatively affect muscle, tendons and ligaments leading to inflexible tissues prone to injury and pain. Improve tissue elasticity High levels of training can make tissues hard and inelastic. This is one reason why hard training may not result in improvements. Massage helps reverse this by stretching the tissues. Opens micro-circulation Massage increases blood flow to tissues similar to exercise but it also opens or dilates the blood vessels and by stretching them this enables nutrients to pass through more easily. Physiological effects of massage: Pain reduction Tension and waste products in muscles can often cause pain. Massage helps reduce this in many ways including releasing the body’s endorphins. Relaxation Muscles relax through heat generated, circulation and stretching. Mechanoreceptors which sense touch, pressure, tissue length and warmth are stimulated causing a reflex relaxation. Psychological effects of massage: Depending on the speed and techniques used, massage can be invigorating, which is particularly important for those in pre or inter event competition and need to be alert and muscle tone increased (sprinters for example). By administering slower techniques and combining them with the physiological and physical effects, relaxation and anxiety is induced. Increases awareness of the mind-body connection. How is sports massage different from other types of therapeutic massage? The basic techniques in sports massage can be the same as the basic techniques in any other forms of therapeutic massage. However, in sports massage the therapist may apply the techniques more firmly and deeply. The sports massage therapist may also make more use of friction techniques which involves applying deep pressure to tissues repeatedly to break down adhesions (sticky bits on tendons) and soften scar tissue. Some sports massage techniques are designed to reduce an injury back to its acute stage in order to trigger the body’s natural healing response. Does sports massage therapy hurt? Some forms of massage are very superficial and can be very relaxing. A sports massage is applied deeper to manipulate muscle tissue more effectively. This can induce a deeper relaxation although at the time some techniques (not all) may border on the uncomfortable. However, the massage should not be so painful that it causes a client to tighten up or tense with pain as it has little benefit to them. During a treatment with a sports massage therapist, they will ask how the pressure is and gauge how the client reacts to deeper techniques in certain areas. How do I know sports massage is safe? Before giving a massage, the therapist will take some health details from you and check that you have no contraindications (i.e. something that, if a massage was given, may be harmful). What if I am unsuitable for massage? If the therapist believes that you have a contraindication then you will be given advice dependent upon the contradindication. This may mean a referral to another healthcare professional for further treatment or advice before re-presenting for a sports massage. The therapist reserves the right to refuse massage if they believe it is unsafe to do so. What should I wear during a massage? Wear loose, comfortable clothing and underwear. Your modesty will be covered at all times and you will be draped with a towel to protect any clothing from oils used. Top Tips! The first few minutes of a session will be spent going through your health details and massage requirements. Please make sure you arrive on time so that you have maximum time on the couch! After a massage make sure you drink plenty of water to help your body get rid of the extra metabolic waste products which have been moved out of muscles and into the blood and lymph system. The day after a deep massage you may be a little sore, particularly if you are not used to it. Don't have a massage the day before an important competition unless you are sure it works for you - leave a day or so to recover.