WHY SPORTS MASSAGE
No athlete wants to get hurt. The smallest injury affects performance, causes delays in the training schedule and therefore misses a match or competition. When muscles are pushed to the limit during high-intensity training, they are more likely to become injured. Especially for a recurring injury, there is a risk that it will progress into a chronic, permanent condition.
Massage therapy has come a long way, from wellness treatments to specialized therapies to specific sports massages. Recent research has shown that massage therapy is making significant progress in preventive medicine, such as preventing injuries in athletes.
WHAT IS A SPORTS MASSAGE
Despite its name, this form of massage is not just for athletes, every individual can benefit from it!
The aim of a sports massage is to prevent injuries, treat them and relieve pain. In the long term, it can help you achieve top performance because sports massage allows the body to function optimally.
After all, a sports massage has physical, mental and emotional benefits.
WHAT DOES A SPORTS MASSAGE DO?
A sports massage not only supports muscle recovery and reduces the risk of injuries, but also improves blood circulation and combats stress. It is a great way to reduce mental tension and completely relax after strenuous exercise. A good massage can restore the mobility of injured muscle tissue and reduce fatigue.
During exercise, “micro-tears” are generated in the cells of the muscles that can lead to inflammation. (Sports) massages improve the local blood supply to these areas, which improves the recovery process. Researchers (1) report that massage after an intense workout produces larger muscles that stimulate the growth of mitochondria (the “powerhouses” in our cells that convert nutrients into usable energy).
“Energy is EVERYTHING to an athlete and oxygen is EVERYTHING to the body.”
The same researchers report that with a deep massage after exercise, the number of mitochondria increases more than when no massage was applied. Increasing mitochondria can improve endurance by increasing the “transport rate” at which muscles consume oxygen. In addition, the same study showed that the mobility of the muscles increases and the recovery time between efforts is shortened.
ADVANTAGES
Ask a sports masseur what he/she thinks about a sports massage and he/she will say that it is fantastic! Ask a scientist the same question and they will say the scientific benefits are still being researched.
What is certain is that massage is one of the best techniques for the recovery of tired muscles and for the recovery of delayed muscle pain (Delayed Onset Muscle Soreness - DOMS); especially compared to cryotherapy, the use of compression clothing and electro stimulation (2 + 3)
SPORTS MASSAGE TECHNIQUES
It is a misperception that a sports massage is synonymous with a deep tissue massage.
Sports massage is rather the umbrella term that includes various techniques such as:
EFFLEURAGE
Intermittent technique in which the palm moves deep into the muscles to drive blood away from a specific area.
PETRISSAGE
Kneading movements that exert more pressure on the muscles and tissue and normalize muscle tension.
FRICTION
Friction technique can be used to remove small muscle hardenings with constant pressure and make the muscles flexible again.
A massage does not necessarily have to be painful to be good! There is a fine line between pain and discomfort and it varies per individual. Slight discomfort after a massage is acceptable. It may even reveal certain muscle weaknesses that require attention for strengthening. The nuisance should disappear after 48 hours. With a good massage, the body can even feel completely “new”.
EVEN MORE BENEFITS
During a massage, muscles receive the most attention, but many people report a feeling of pure relaxation, increased attention and an improved mood (4) after receiving a massage. Athletes experience both physical and psychological benefits from a good sports massage.
Various studies by the American National Center for Biotechnology Information show that massage therapy (5) :
• Reduces heart rate and blood pressure.
• Shortens recovery time after an injury.
• Injuries also heal
• Anxiety reduces.
• Improved mood.
• Relieves muscle pain and tension.
• The healing of connective tissue accelerates, which promotes muscle flexibility.
• The cortisol level stabilizes (cortisol is a stress hormone, similar to adrenaline).
• Increases blood flow throughout the body, transporting nutrients and oxygen throughout the body.
MASSAGE OILS
SOURCES
(1) Rejuvenate Your Cells by Growing New Mitochondria
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(2) JE Hilbert, GA Sforzo, T Swensen PhD, Department of Exercise & Sport Sciences, Center for Health Sciences, Ithaca, NY 14850, USA
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(3) Wafa Douzi, Dimitri Theurot, Laurent Bosquet, and Benoit Dugué : An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation
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(4) Jason Brummitt, MSPT, SCS, ATCa: The Role of Massage in Sports Performance and Rehabilitation. Current Evidence and Future Direction
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(5) Izreen Supa'at, Zaiton Zakaria, Oteh Maskon, Amilia Aminuddin, Nor Anita Megat Mohd Nordin : Effects of Swedish massage therapy on blood pressure, heart rate, and inflammatory markers in hypertensive women
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(6) Massage therapy can help improve sleep
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