In 2023, I studied for a level 3 qualification in Sports Massage Therapy with Sports Therapy UK, which is a well-established company based in Hertfordshire. My certificate with VTCT involved a number of practical assessments and an anatomy and physiology exam whilst the sports therapy certificate incorporated an additional case study and first aid. I have a long standing interest in sport in gener
al but predominantly a focus on endurance running since 2007. In 2015, I completed my first marathon in Dublin and in the following years, I endeavoured to improve my finishing time. In 2019, I completed Chester Marathon in a time which qualified me to represent England Masters in the Vet 40 category in York. Alongside the marathon training, I began to develop more of an interest in the importance of using stretches and strength work, alongside massage with a view to keep injuries at bay. What is Sports Massage? Sports massage is a form of massage which manipulates soft tissue and uses a range of techniques to assist a person involved in frequent physical activity. Sports massage techniques can be applied to target and treat common sports injuries such as muscular tightness and strains and can assist in correcting problems that are the result of strenuous physical activity. What are the benefits of Sports Massage? Regardless of a person’s age, level of fitness or training, anyone involved in physical activity relating to sport or fitness can benefit. Sports massages are not solely for those involved in sport and exercise; anyone can experience the benefits and help to keep their body in check. The application of sports massage may enhance performance, assist in recovery and help to prevent injury. Sports massage can be beneficial in several circumstances including:
● Pre-event
● Post-event
● ‘Maintenance’ massage
● Muscle tightness
● Acute pain
The manipulation of soft tissue pre and post exercise promotes physical, physiological, psychological and neurological changes that can assist performance and in particular, aid the recovery process. Benefits include:
● Preventing Future Injuries. Regular massage can be hugely beneficial in keeping your body healthy and injury free. Muscles will become more relaxed and pliable which helps to improve range of motion and flexibility.
● Improving Mobility and Flexibility. Massage therapy can assist in restoring normal movement patterns and relaxing and lengthening the muscles. This in turn has an effect in extending the limit to which affected areas can move.
● Increasing Recovery Time. Massage therapy can help to increase blood flow and remove waste products such as acetic acid and carbon dioxide. Improved circulation delivers oxygen and fresh nutrients to the muscles which hastens the repair process and allows the body to heal faster. Furthermore, relaxing muscles through massage reduces muscle tension and discomfort.
● Reducing Psychological tension and Stress. The relaxation and release that massage can provide can help to speed up the healing process. Stress can contribute to muscle tension and massage therapy may help to lower stress levels.
● Reducing Pain. Pain can often occur due to a number of reasons including injury, inflammation or overuse. Pain relief works on the principle of the ‘pain gate theory’ which states a non-harmful stimulus e.g. massage, can prevent the transmission of harmful stimulus e.g. Whilst more research is required to fully understand the reasons as to why massage helps in reducing pain, this natural and ancient healing practice can be an effective option. When should you have a Sports Massage?
‘Maintenance’ Massage/During a Training Cycle
Ideally, your treatment should be booked in ahead of a rest day or only very light exercise in order for muscles to recover sufficiently and to get the full benefits of the massage. Post massage soreness is completely normal, particularly after any deeper techniques have been applied. Your muscles and connective tissues are softer and more pliable post massage and need to recover therefore strenuous exercise could result in injury. As your muscles recover, your body will use more water and excessive exercise on top of this increases the chance of becoming dehydrated. Post Event
Where possible, you should aim to have your massage a short time after completing your event whilst circulation is elevated and you are warm. Post event massage aims to remove excess fluids and waste products from specific areas of the body in order to assist the recovery process and prevent pooling within the muscles. Tired, aching muscles and soft tissues can be relaxed and tightness relieved. Slower techniques, with light pressure are applied so that no additional trauma is caused to the structures. Massage would not be used to treat injuries at this stage, usual procedure would be to follow PRICE or PEACE and LOVE initial first aid. Recovery
It’s advisable to allow at least 48-72 hours post event before looking to have a full sports massage or treatment that may require deeper techniques, so that your body has had time to begin the recovery process. However, this can depend on your level of discomfort and if massage is a regular part of your training/ lifestyle.
