When it comes to sports, there is plenty of equipment out there -and gimmicks to match -designed to help you train, keep you healthy, and improve your performance. Yet with all the hype over these tools, there is one piece of equipment that seems to get lost in the shuffle - your body. Taking care of yourself can give you the edge you need to help get you where you need to be. A safe and effective way to do this is through sports massage therapy.
Sports massage should be viewed as a regular part of your training program. Credit massage therapy too with numerous physical health benefits including increased circulation flushed and refreshed muscles, assisting venous blood flow, loosening scar tissue, reducing pain and edema, and increasing the readiness, functioning, and performance of muscles. Elite athletes employ massage regularly to help maintain their level of performance, to keep them training, and to enhance recovery. But massage can and should be used by anyone, especially the physically active throughout training, competition, and recovery.
There are four main utilization strategies when it comes to sports massage and a number of different ways people can benefit from them:
Pre Event Massage
- Incorporate as a part of your Warm-Up: Utilize before training, practice or matches
- Short in duration - NO longer than 15 minutes on the massage table
- Utilize this type of massage as close as 30 minutes prior to play or training
- Massage techniques should be lighter, faster, and stimulating
- Prepares you for performance by stimulating muscle, and relaxing the mind!
- Increases focus, Decreases anxiety and Energizes muscles!
Treatment Massage
- Is utilized in areas of injury or dysfunction
- Assists with healing: May reduce the tightness you feel in a particular area by improving blood & lymph circulation
- Increases the removal of waste products and brings oxygen and nutrients into the area
- A variety of techniques are utilized including: Trigger Point Therapy, Soft Tissue Release, Lymphatic Drainage, and Myofascial Release
- Can prepare soft tissue around an injured area for treatment modalities used by Physiotherapists
Recovery Massage
- Utilized after your match or trainings (practice/fitness)
- Increases blood and lymph circulation, flushing the tissues
- Stretches muscle fibers, preventing the formation of adhesions
- Reduces the risk of injury
- Helps reduce post exercise soreness
Maintenance Massage
- Used when there is no particular problem or in between training sessions or competitions
- Keeps muscle tissue loose and prevents the development of problem areas
- keeps the joints flexible and helps maintain range of motion
- Can be used just for relaxation, helps reduce stress, anxiety, and improves the functioning of the immune system
COMMON MASSAGE MYTHS
Myth:
- No Pain, No Gain
-Some believe that unless a person experiences pain on the massage table, then it is not effective
Truth:
- While some treatments may be less comfortable than others, sessions should NEVER be intolerable
- Access to deeper structures is only achieved if YOUR body gives permission
- Your Massage Therapist (MT) will not "muscle their way in," as this may result in bleeding (bruising) and/or spasm and will impair performance
Massage: Increases focus, Decreases anxiety, and Energizes muscles!
An Essential part of your Winning Strategy!
Myth:
- Massage should only be done occasionally when there is a problem or you want to pamper yourself
Truth:
- Massage therapy should be an integral part of an overall training program
- Regular massage is appropriate, especially during periods when faced with training, competition, long work hours, or stress
- Frequent massage means that an individualized program can be created for you
- Potential problem sites can be addressed before they develop into more serious conditions
- Regular massage means that your MT can address any areas of dysfunction and help to maintain the health and good condition of your tissues.
Myth:
- Sports Massage should always be deep tissue
Truth:
- There are certain techniques or styles of massage that should not be used depending on your training cycle.
- The massage you receive may depend on:
- Timing - a massage before a match or practice will be different to the type of massage you receive afterwards
- The condition of your body - being injured or healthy will affect the type of massage you receive
- The recovery time necessary - this will affect the depth of massage that can be reached
- Your request - you may request certain body parts to be focused on, as they may feel tight or painful, or that you would just like to relax
Myth:
- I can't have a massage before I practice or play a match because it will make me feel weak or tired, or too relaxed to play Truth:
- Your massage therapist will ask you about your schedule for the day which will determine which massage techniques will best meet your needs
- If you have a massage in between matches, then your MT will use a technique that helps you recover and prepare you for your next performance.
