Sports Massage
What is Sports Massage?
Sports massage is focused and systematic, targeting muscles used in a specific sport. It uses various techniques to decrease muscle pain, improve recovery, and improve overall range of motion and flexibility to support safe and effective movement.
A sports massage therapist can assist with training, rehabilitation, and pre-or post-performance goals. While often sought by elite and amateur athletes, sports massage can benefit anyone who regularly exercises.
What to Expect From Your Sports Massage?
A well-executed sports massage is far from the dimly lit pamper session that you would experience at a spa. It will probably be uncomfortable and painful, but most importantly, it will work.
Designed in its entirety for the physically active, a sports massage incorporates techniques from other massage styles to become an entity that works to provide a deep and rehabilitating process that manipulates the soft tissue to prevent injury, elevate muscle or tendon pain or rid the soft tissue of any stress they are holding on to.
Sports Massages can be split into four categories;
- Pre-Event – Designed to stimulate, this massage will focus on the areas of the body that will be exerted during the activity. Typically given 15-45 minutes before the event.
- Post Event – Received within 2 hours of undertaking the activity, it aids the tissues to normalize.
- Restorative – Often received regularly while training for an event or for those looking to improve their personal bests and train harder. Restorative sports massage works to enable further training by preventing injury.
- Rehabilitative – Serves to alleviate pain from an injury and return the affected tissue to normal.
- Just like the experience will vary, people's reasons for choosing a sports massage will vary. It may be that they have ongoing conditions such as tight calves from running, tense shoulders from sitting at a desk, or have sustained a recent injury from a sprain or an accident; even those that have recently undergone recent surgery opt for treatment; sports massages are also often by those that suffer from migraines and tension headaches.
Does Sports Massage Hurt?
Sports massage can be intense and may cause some discomfort during the session. The level of pain or discomfort experienced during a sports massage can vary depending on several factors, including the individual’s pain tolerance, the specific techniques used, and the therapist’s approach.
Sports massage typically involves deep tissue manipulation, stretching, and targeted pressure on specific muscles and soft tissues. These techniques aim to alleviate muscle tension, improve flexibility, enhance circulation, and promote recovery. In doing so, it may elicit some level of discomfort, especially if you have tight or injured muscles.
However, it’s important to note that pain should never be excessive or unbearable during a sports massage. Communication with your massage therapist is key. They should listen to your feedback and adjust the pressure and techniques to ensure comfort and safety.
How Long Does the Sports Massage Take?
All these movements, like deep cross-fiber resistance, are varied by muscle fiber, scar tissue breakdown, and muscle tension relieving jostling is eliminated. A good sports massage therapist blends methods for the desired result. Massages typically last 30 to 60 minutes for sports massages.
How Sports Message works?
Sports massage works by employing specific techniques to address the needs of athletes and individuals engaged in physical activity. It focuses on optimizing athletic performance, preventing and treating injuries, and promoting overall recovery. Here’s how sports massage typically works:
- Pre-event Preparation: Before a sports event or intense physical activity, sports massage can help prepare the body. It aims to warm up muscles, increase circulation, and enhance flexibility to improve performance and reduce the risk of injury.
- Post-event Recovery: After a sports activity, sports massage aids in the recovery process. It helps reduce muscle soreness, inflammation, and stiffness by improving blood flow, facilitating the removal of metabolic waste products, and promoting tissue repair.
- Injury Treatment and Rehabilitation: Sports massage can be beneficial in treating sports-related injuries. By targeting specific muscles, tendons, and soft tissues, it aims to relieve pain, reduce swelling, restore range of motion, and promote healing. Techniques such as deep tissue massage, myofascial release, and stretching may be employed to address specific issues.
- Maintenance and Conditioning: Regular sports massage sessions can help athletes maintain optimal physical condition and prevent injuries. Sports massage promotes overall muscle balance, flexibility, and performance by identifying and addressing muscle imbalances, tightness, or areas of weakness.
Who Should Get a Sports Massage
is beneficial for a wide range of individuals, not just professional athletes. If you engage in any form of physical activity, whether recreational or competitive, you can benefit from a sports massage. Here are some individuals who can benefit from sports massage:
Benefits of Sports Massage
Many sports massage benefits have been reported based on experience and observation alone. These include:
- Increased joint range of motion (ROM)
- Increased flexibility
- Decreased muscle tension
- Decreased neurological excitability (nerves more relaxed)
- Decreased muscle spasms
- Increased sense of well-being
- Reduced anxiety and improved mood
- Better sleep
Purported benefits for which there is limited research evidence include:
- Increased blood flow
- Increased elimination of exercise waste products (lactic acid)
- Decreased chance of injury
- Reduced recovery time between workouts
FAQ's
What is a sports massage for?
Sports massage is proven to release and reduce tension in muscles, improve circulation and encourage the removal of waste products such as lactic acid during high intensity activity and can help to relax the body. All of this helps promote recovery and reduces the chance of muscle injury.
How many sessions of sports massage?
The recommended number of Sports Massage sessions is 2-4 per month, varying depending on your current needs, schedule, and budget. You may feel the effects slowly. However, with continued sessions, the benefits can maximize your performance during exercise or sports.
What type of sports massage is best?
Deep tissue massage is excellent for more intense sports injuries since they target the deeper layers of tissue and muscle, not just the superficial layers. Swedish massages benefit everyone, regardless of whether you're an athlete.
What happens after a sports massage?
At a minimum, you should rest for at least 24 hours after your massage to ensure your muscles have plenty of time to repair themselves. Post-massage soreness is completely normal after a sports massage, and your muscles may still feel tight after 48 hours, which is a sign they are still recovering.
