Sports massage is one of the most popular western therapeutic approaches to massage. It is not a general relaxation massage, but one focused on reducing tension, pain, injury and increasing the performance of the body. It is generally a deep massage that works on the principles of muscle, bone and nerve function. Usually given on a massage table, sports massage employs a range of various techniques to stretch and realign the muscles of the body. This will often include a number of applied stretches. It is common to undergo a postural assessment before a session, for the practitioner to consider where the person’s problem may ultimately lie. The focus of a session will be to relieve symptoms of pain in the area affected, but also in areas not directly affected but indirectly causing the symptoms. Following a session, suggestions may be made for a routine of exercises to be practiced at home, to build on the improvements made during the massage session.
Sports massage is not merely for the benefit of the sports person – in fact, it is far more common for the average person seeking sports massage to be an office based professional suffering with upper back, neck and shoulder tension and pain, or lower back tightness, weakness and pain. It is beneficial for everyone.
A sports massage therapy session is usually more intense than a general full-body relaxation massage. In most cases, the therapist will focus on the particular muscles most stressed by your activity, the legs of a runner for instance. After a strenuous workout, your muscles are fatigued, stiff and sore. Sports massage helps to stretch the shortened muscles. It increases circulation to the tissues, thereby removing metabolic waste products and bringing in needed oxygen and other nutrients to renourish and repair the sore muscles. You can resume normal functioning much sooner. And if you are recovering faster, that means that you can do more quality workouts per given period of time. By receiving massage, you are facilitating the rebuilding phase of conditioning.
Sports massage helps to maintain healthy tissues. Sports massage will also help prevent your minor aches and pains from becoming major injuries that may force you to stop training. Chronically sore areas may affect posture and running form, thereby decreasing efficiency and possibly causing other injuries.
Sports massage therapy can treat many minor injuries and sore areas. Using a combination of massage techniques, stretching and cryotherapy injuries such as tendonitis, muscle strains, and ligament sprains can be successfully treated by a properly trained and licensed massage therapist. Of course, serious injuries should be evaluated by your physician or by your physical therapist.
Pre-event sports massage is brief and invigorating and usually lasts 5-10 minutes. It is used to loosen muscles prior to the activity. Along with light stretching, it will help make sure that the muscles are warmed up and ready to go. It can also help to calm pre-race jitters, allowing the athlete to better focus on the event. Pre-event massage is normally performed within 1-2 hours of the event.
Post-event sports massage can help to minimize pain and discomfort, prevent stiffness, reduce inflammation and return muscles to their normal state more quickly after the race. Post-event massage is more calming and relaxing and is usually combined with light stretching. It can decrease recovery time dramatically. Typically, the session is within 2 hours of the event and generally lasts 10-15 minutes. Be sure to take advantage of post race massage if it’s available – even if you have to pay a nominal fee! A full hour or 90 minute sports massage session is best scheduled within 48 hours of the event.
Client had tightness and pain in right lateral calf after running 4-6 miles. Simple Kinesiotape application diminished pain and tightness immediately.