The use of the word massage is perhaps misleading. As although you will feel relaxed and invigorated after a sports Massage, it can be really quite uncomfortable at the time.
Sports massage is a form of bodywork geared toward
participants in athletics. It is used to help prevent
injuries, to prepare the body for athletic activity and
maintain it in optimal condition, and to help athletes
recover from workouts and injuries.
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The scientific manipulation and assessment of soft
tissue for the prevention of injuries and therapeutic
purposes, involving the restoration to normal functional
activity of the various structures of the body, while
maintaining good physical condition and health, through
mobilizing and improving muscle tone, promoting
relaxation, stimulating circulation, and producing
therapeutic effects on all systems of the body.
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A full body sports massage will take 45 - 60 minutes.
Treatments will usually conclude with passive
and active sports stretch exercises, plus advice
on self-help exercise routines.
A sports massage has 3 basic forms:
1. pre-event massage,
2. post-event massage,
3. maintenance massage.
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Description of the 3 basic forms of sports massage:
Each type of sports massage uses different massage techniques.
Pre-event massage is given shortly before an athlete competes.
It consists mainly of brisk effleurage to stimulate and warm the muscles and petrissage to help muscles move fluidly and to reduce muscle tension. Effleurage is generally a relaxing stroke, but when done briskly it is stimulating. As the massage progresses, the pressure increases as the massage therapist uses percussive
strokes and cupping to stimulate the muscles to contract and flex.
The part of the body being massaged varies from sport to sport, although leg and back muscles are common targets for this type of massage.
Post-event massage is usually given 1-2 hours after the competition is over in order to give dilated blood vessels
a chance to return to heir normal condition. Post-event massage is light and gentle in order not to damage already stressed muscles. The goal is to speed up removal of toxic waste products and reduce swelling. Very light effleurage will decrease swelling while light petrissage will help clear away toxins and relieve tense, stiff muscles. Post-event massage can be self-administered on some parts of the
body such as the legs.
Maintenance massageis performed at least once a week while the athlete is in training. It is frequently administered
to the back and legs. Deep effleurage and petrissage are used to relax and tone knotted muscles.
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Sports massage can also give valuable information about the athlete's condition and the effects of their training program. Regular sports massage can help to avoid problems associated with overuse, so allowing for extra training sessions without the risk of injury or
trauma.
Sports massage is not necessarily an hour, but is specific to a particular muscle group or for the speedier rehabilitation of a muscle injury.
A person does not need to be a top flight athlete to gain from sports massage. Anyone who exercises
or seeks to improve their general physical fitness may benefit from treatment - in particular those who do so less regularly.
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Sports massage has 5 main benefits:
· It helps to maintain the entire body in a better
physical condition.
· It reduces the possibility of injury and the loss
of mobility, especially in
high-risk areas and potential trouble-spots.
· It can aid in the cure of injured muscle tissue
and restore mobility.
· It can boost athletic performance and enhance
endurance.
· It can extend both the good health and overall
life of a sporting "career".
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Main effects to be drawn from a sports massage:
· Physically, the pressures of massage along the
flow of the lymphatic and venous systems
encourages blood with oxygen and other substances
(which are essential for repair and growth) to be
pumped more effectively through the body. This
aids the restoration of normal tissue condition.
The process also facilitates the exchange of fluids
and helps in the removal of waste products, such
as lactic acid. Massage will also stretch muscle
fibres and the fascia surrounding muscles, breaking
down scar tissue and adhesions.
· Physiologically, massage aids in the reduction of
muscle pain and enhances relaxation.
· Psychologically, the client will feel stimulated with
a feeling of warmth and readiness to perform.
Anxiety may also be relieved.
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Conditions that generally respond well to massage as a complementary therapy include:
Massage can help these conditions, but it should never be used to replace skilled medical care.
- muscle pain and stiffness
- muscle strain
- edema (swelling)
- muscle soreness
- muscle sprains
- muscle tension
- sore spots
- repetitive strain injuries
- tendinitis
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Precautions:
Massage may be an appropriate technique for helping certain sports injuries, especially muscle injuries, to heal. When treating an injury, however, it is best to seek advice from a qualified sports therapist or a specialist in sports medicine before performing any massage. Certain ligament and joint injuries that need immobilization and expert attention may be aggravated by massage.
People who suffer from the following conditions or disorders should consult a physician before participating in a sports massage: acute infectious disease; aneurysm; heavy bruising; cancer; hernia; high blood pressure; inflammation due to tissue damage; osteoporosis; phlebitis; varicose veins; and certain skin conditions. Individuals who are intoxicated are not good candidates for sports massage.
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Sports massage strokes:
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Definition
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Use
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Compression
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-simple pumping action directed deep into the core of the belly of the muscle
-applied with quick rhythmic action using palm, loose fist, fingertips, or ulnar side of hand
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-spreads tissue
-creates hyperemia
-softens tight muscles
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Friction
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-circular friction used most often applied with full palm or fingers
-used after compression
-move superficial structure over a deeper structure
-cross-fiber and linear
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-decrease muscle spasm
-Caution: cross- fiber friction may cause damage to healthy tissue if done too much
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Jostling/Vibration
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-Jostling -rhythmic picking up of the tissue, filling the hand and tossing the tissue back and forth
-Vibration - trembling in arms or hands that is transferred to the client
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-briskly done to stimulate and warm up tissue for pre-event
-gently done to relax tension
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Tapotement
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-rhythmic striking
-beating, hacking, cupping
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-pre-event to warm up
-reflexively tones muscles during training
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Swedish Gymnastics
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-contract-relax
-reciprocal inhibition
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-increase flexibility
-use post-event and during training
-stretching a cold muscle may cause damage
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Drainage
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-effleurage
-petrissage
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-increase drainage of waste products
-use post-event and training
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