Sports massage can be used to improve athletic performance, speed recovery, and can be utilized by all individuals who participate in any athletic and/or exercise program to help improve conditioning, maintain peak performance and make them better and more versatile athletes.
Research has shown that in relation to exercise and athletic participation massage can:
- Decrease delayed onset muscle soreness
- Reduce muscle tension
- Decrease muscle stiffness and fatigue after exercise
- Increase range of motion
- Improve soft tissue function
- Improve exercise performance
- Enhance athletic performance
- May help prevent injuries when massage is received regularly
Delayed Onset Muscle Soreness (DOMS) Prevention
Sports massage therapy can prevent or relieve delayed onset muscle soreness. According to the American College of Sports Medicine, delayed soreness typically begins to develop 12 to 24 hours after the exercise has been performed. DOMS may produce the greatest pain between 24 and 72 hours after the exercise has been performed. Sports massage therapy prevents delayed onset muscle soreness by encouraging blood and lymph flow throughout the body, preventing muscle fatigue.
Decrease Tension
The deep kneading strokes of massage therapy can help decrease tension that builds up within muscles and muscle coverings, called fascia. Cross-fiber massage, a transverse massage, one that moves across the grain of the muscle, helps separate muscle fibers and breakup adhesions that may be forming in the muscle belly. Muscle adhesions are responsible for decreased range of motion and improper function. Muscles that are subject to the added stress of poor posture or injury tend to shorten and tighten, adding tension to nearby joints. Massage therapy can reduce tension and help lengthen muscles, relieving the added stress.
Increased Blood Flow
When a muscle has become injured, increased blood flow to the area helps speed healing. Massage therapy dilates or opens blood vessels, restoring the flow of fluid, oxygen and other nutrients to the injured area. Massage accomplishes this without increasing metabolic waste products that would normally occur with muscle contraction. In many cases of injury, massage therapy can decrease the amount of time it takes for a muscle to properly heal.
Increased Range of Motion
In any injury and with chronic poor posture, range of motion can be decreased due to muscles that are short and tight or have built adhesions within them. The body’s normal response to an injury is to try and lay down scar tissue in order to stabilize the area. This scar tissue will later cause decreased range of motion and other painful issues. Massage therapy breaks adhesions and lengthens muscles, thereby helping to restore proper range of motion. The full and fluid range of motion is necessary to maintain joint health.
Decreased Pain
Massage therapy has the ability to help decrease pain in many conditions, including low back pain. Massage therapy helps by blocking pain signals that originate within the musculoskeletal system from reaching the brain. Massage also helps move metabolic waste products, such as lactic and carbonic acid out of the muscle. These products generally build up within muscles after muscle activity and are responsible for the cramping and discomfort felt after stressful activity.
Individuals who participate in exercise and athletic programs who seek enhanced performance, improved conditioning, faster recovery, injury prevention, and assistance in maintaining peek fitness can benefit from massage therapy. By having a massage at least once per week, athletes can keep their muscles healthy, improve their flexibility, maintain relaxation and have a better sleep cycle. These are only a few of the benefits of massage therapy, but there are many more.
