Sports Massage covers a wide range of techniques. Some are similar to Swedish massage to induce complete body relaxation. Others are designed to treat musculoskeletal dysfunctions, alleviate pain, break down scar tissues, increase blood flow and range of motion. Evidence has shown that sports massage improves flexibility and muscle soreness after exercise (Delayed Onset Muscle Soreness).
Who can benefit from sports massage?
Anyone can benefit from Sports Massage. You don’t need to be an athlete to feel that your body aches and needs to be pampered. No matter how many hours you train per week, it is always important to address aches, stiffness and restrictions before they get worst.
6 benefits of Sports Massage:
1. Pain reduction on tight muscles and fascias can be achieved by a deep pressure technique, which increases blood and lymphatic flow.
2. Reduction of scar tissues. In a nutshell, when you get injured, you may damage one or several muscles, tendons or ligaments. Your body starts its healing process by generating new layers of fibres to cover the wound and replace the damaged ones. However, these layers, called scar tissues, do not build evenly. If scar tissues are not treated, they may lead to tissue shrinkage, affecting your range of motion.
3. Neurological changes. The activity of the parasympathetic system increases as hormones and chemicals are released under massage pressure providing a feeling of relaxation.
4. Improve venous return.
5. Improves lymphatic drainage by moving toxins and by-products towards the lymphatic system.
Which techniques are used in sports massage?
- Effleurage is a light pressure technique that enhances blood flow by dilating the capillaries.
- Petrissage: loosen muscle fibres and promote venous return by increasing blood flow in the capillaries.
- Cross-fibre technique: enhance the healing process by generating an analgesic effect on the ligaments and tendon injuries.
- Compression: allows capillary beds to empty then refill during decompression. This technique helps to drain toxins and wastes towards the lymph.
- Friction: plays an active role at different stages of the healing process by remodelling and breaking down the scar tissues (adhesions) on tendons, ligaments and muscles.
- Muscle Energy Technique (MET): is widely used among Osteopaths. MET is used to treat joint restrictions and increase range of motion. This technique is particularly helpful in chronic conditions.
- Myofascial/trigger point technique: relaxes muscles. In Asia, this technique follows the lines of the meridians.
References:
Davis, H.L., Alabed, S., Ainsley Chico, T.J. (2019). Effect of sports massage on performance and recovery: a systematic review and meta-analysis. Open Sport & Exercise Medicine 6(1):e000614 DOI:10.1136/bmjsem-2019-000614
Fernádez-de-las-Peñas, C., Cleland J.A., Dommerholt, J. (2016). Manual therapy for musculoskeletal pain syndromes. An evidence and clinical informed approach. Elsvier.
Hartman, L. (1997). Handbook of osteopathic techniques. 3rd Edition. Cengage Learning.
Lee, S.J., Yoo, J.J., Atala, A. (2016). In Situ Tissue Regeneration: Host Cell Recruitment and Biomaterial Design. Elsiver.
Rattray, F., Ludwig, L. (2005). Clinical massage therapy. Understanding, assessing and treating over 70 conditions. Talus incorporated.
