Sports massage is useful to help athletes recover from intense workouts, optimize athletic performance, and prevent injury.
Massage is defined as the manual manipulation of the soft tissue of the body for therapeutic purposes. Sports massage refers to a specific massage technique that targets the deeper soft tissues. Sports massage can be used to help speed an athlete's recovery from an intense workout or from injury, to optimize athletic performance, or to decrease tension and anxiety prior to a big event. Massage can be self administered, or can be performed by a coach or massage therapist. Many high level athletes use sports massage for a variety of purposes.
Common Uses of Sports Massage
- Before, after or during events – Athletes will use massage to help speed recovery from workouts while preparing for an event. Massage may be used for relaxation just before an event, or during an event. Massage may be performed, for example, at halftime of a game, between heats or events at a track meet, or when a muscle cramp occurs. It can also used for faster recovery between events.
- As part of an injury recovery program, particularly for muscle injuries such as muscle pulls or strains. Massage can stimulate blood flow and lymphatic circulation in the area, which can speed healing.
- As part of a relaxation program. Competing in elite athletics can be stressful. The stress can affect performance in the long run. Relaxation programs, including massage, yoga and meditation, can lower stress levels, and improve performance.
- To reduce the potential for sports injuries. Highly trained muscles can tighten and shorten over time. This leaves the athlete vulnerable to strains and tears of tight muscles, particularly during explosive movements. Regular massage helps keep muscles loose and flexible, decreasing the risk of strain/tear.
Techniques Used in Sports Massage
- Effleurage – This technique utilizes stroking-type movements. This technique can be part of either superficial or deep massage. This technique can be performed with the palm of the hand, the knuckles of the hand, the heel of the hand, the forearms or the elbows.
- Petrissage – This technique involves kneading type movements, with compression of the muscle followed by release. In addition to kneading, specific movements may include wringing, skin rolling, thumb sliding and knuckling.
- Rocking – This technique uses both hands to gently move the muscle back and forth. The technique is useful for quick relaxation of muscles. A technique called “shaking” is also useful for this function.
- Direct Pressure – As the name states, direct pressure is applied to the muscle, held briefly, and released. This technique is useful to relieve muscle pain, loosen the muscle and increase blood flow to the area.
The copyright of the article Sports Massage for Athletes in Muscle Injuries is owned by Steven M. Cohen. Permission to republish Sports Massage for Athletes in print or online must be granted by the author in writing.
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