The Benefits of Sports Massage

It's so easy to take it for granted, but recovery is an essential component to health & fitness. It doesn't matter if you're an elite athlete, new to the gym or find yourself on your feet all day at work. Exercise puts your body through wear and tear, so it's important to give your muscles and tendons the opportunity to properly repair. This is why many active people opt for a form of massage therapy called Sports Massage.

What is a Sports Massage?

Massage is recorded as one of the earliest forms of physical therapy and was used over 3000 years ago in China, India and Greece. Sports Massage involves the manipulation of soft tissue (skin, muscles, tendons, ligaments and fascia), to assist in correcting problems and imbalances within the body. While a Sports Massage may not be like the one you'd typically receive at the spa. The application of sports massage, prior to and after exercise, may enhance performance, aid recovery and prevent injury.

What are the Benefits of Sports Massage?

Studies have found Sports Massage to have numerous reported benefits1 including:

Decreased muscle tension2
Increased joint range of motion (ROM)
Increased flexibility
Increased sense of well-being3
Decreased muscle spasms
Decreased neurological excitability (nerves more relaxed)
Improved sleep

Other proposed benefits that have not been supported by research include:

Increased blood flow
Improved removal of exercise waste products
Decreased chance of injury
Decreased recovery time between workouts

Side Effects of Sports Massage.

Although research may not always support the proposed benefits of Sports Massage. So long as performed properly when the patient has been cleared of any

contraindications, the potential side effects of Sports Massage go as far as stiffness/tenderness for 1-2 days post treatment. Or a possible skin reaction to the massage cream/oil used.

What's the difference between Sports Massage and Deep-Tissue Massage?

I have found myself sometimes referring to deep-tissue massages as Sports Massages, and vice versa. But although techniques used in a sports massage may seem similar to those used in a deep-tissue massage, they differ by their end goals.

Generally speaking, a Sports Massage should tailor the treatment to fit both the time and kind of activity you're participating, whereas a deep-tissue massage is more about pressure and for general lifestyle. This doesn't mean you won't feel deep pressure with Sports Massages, as you may experience some tenderness and discomfort. Especially, if we're working on an area that's tight, sore or injured.

Conclusion

So what does all of this mean I hear you ask.

Research is mixed regarding the beneficial physiological effects of Sports Massage on performance4. However, many of the psychological benefits of Sports Massage are indeed supported by research studies1. Although it is much harder to provide objective results with psychological studies, its important to note that research suggests that Sports Massage does not negatively affect performance. So even if the benefits you by a small margin, it still benefits you! And sometimes that can be the difference.

Thanks for taking the time to read and if I can help in any way then please don't hesitate to get in touch.

References

SPORTS, J., 2005. Sports massage a comprehensive review. Journal of Sports Medicine and Physical Fitness, 45, pp.370-80.
Brummitt, J., 2008. The role of massage in sports performance and rehabilitation: current evidence and future direction. North American journal of sports physical therapy: NAJSPT, 3(1), p.7.
Boguszewski, D., Szkoda, S., Adamczyk, J.G. and Białoszewski, D., 2014. Sports massage therapy on the reduction of delayed onset muscle soreness of the quadriceps femoris. Human movement, 15(4), pp.234-237.
Best, T.M., Hunter, R., Wilcox, A. and Haq, F., 2008. Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clinical Journal of Sport Medicine, 18(5), pp.446-460.