Whether you are a professional athlete or just someone active for health reasons, sports massage can benefit your performance. It can reduce delayed onset muscle soreness (DOMS), increase flexibility, and enhance recovery between training sessions and events.
Research supports the benefits of Sports Massage Tulsa on muscle balance, range of motion, and injury prevention. This article will discuss the various types of sports massage and when they are appropriate.
Pre-event sports massage is a great way to prepare the body for athletic competition. It stimulates the muscles and increases blood flow, which allows the tissue to expand, thus enhancing flexibility. It also helps to release any toxins and waste products from the tissue. Depending on the athlete’s needs, it may be performed up to one or two days before a sporting event. It is important that it not be done too close to the sporting event, as it can cause the muscles to cool down and lose their elasticity.
During this type of massage, techniques such as effleurage and friction are used to warm the body up. This allows the muscles to stretch more freely, increasing muscle elasticity and improving the range of motion around a joint. It can also help to increase the speed of muscle fibre contraction, which enables them to work harder and quicker.
In addition to the physical benefits, pre-event massage can improve mental preparation and calmness. This can allow the athlete to concentrate more fully on their game, thereby maximizing performance. It can also help to decrease anxiety and stress, which is often associated with intense physical exertion.
Another benefit of this type of massage is that it can help to prevent injuries by preparing the soft tissue for activity. Injuries can occur if the muscles are too tight, which causes them to restrict the range of motion around the joints. This can also reduce the amount of oxygen flowing to the muscles, which leads to fatigue and reduced muscle function.
The goal of pre-event massage is to stimulate the muscles, increase flexibility, and improve the body’s ability to perform at a high level. It is a key part of an athlete’s training and conditioning regimen, and it can significantly improve the results of their athletic competitions. It is especially useful for athletes competing in events that require instantaneous reaction, such as boxing. These athletes tend to receive a short pre-event massage while still warm and can then receive a full deep tissue massage within two days of the event, which will help them recover faster and avoid delayed soreness.
Post-event
Post-event sports massage is the metaphorical cool-down lap after the race. It is a specialized form of massage therapy administered after intense physical activity or a competition to aid in the body’s recovery process from strenuous exercise, reduce muscle soreness and speed up healing.
Post event massage helps to reduce the inflammation from excessive lactic acid buildup and decreases the symptoms of Delayed Onset Muscle Soreness which is characterized by pain that appears 24-48 hours after the event. During this type of massage, therapists apply techniques that help improve the venous return of blood and lymphatic circulation to the muscles. This flushes out metabolic waste like carbon dioxide and lactic acid, increases oxygen levels to the muscles, and allows the muscle fibers to return to their normal resting tone.
Massage also increases the range of motion in the joints and increases flexibility. This is important because tight muscles can limit the movement of a joint and cause injury. It also promotes the parasympathetic nervous system response which decreases stress and fatigue during a training or sporting event, and it encourages relaxation physically and mentally.
During pre-event massage, therapists will use light techniques such as effleurage, friction and vibration (but not petrissage). This is done to warm the muscles and prepare them for action without overdoing it as too much pressure or stretching could compromise performance on the day of the event.
It is recommended that athletes receive a pre-event massage within four hours before the event. The session will last about 10-15 minutes and the athlete should dress comfortably. It is important to communicate with the therapist about the desired intensity of the massage and to avoid areas that are already too warm. It is important to drink plenty of water afterwards to help the muscles hydrate and to flush out any remaining lactic acid from the tissues. In addition to relieving muscle tension, pre-event massage also helps the athlete to focus mentally on the task at hand and to visualize success. This will improve the athletes’ chances of having a good performance and may even result in a personal best.
Maintenance
Whether you’re an Olympian or simply a recreational athlete, getting regular maintenance sports massages is essential to prevent and heal injuries. Sports massage uses specific techniques to address the unique demands of your sport or activity, helping you perform at your best and avoid injury. The frequency of the sessions depends on your training schedule, but most athletes come in 1-2 times per month or 6-8 times a year to keep their muscles loose and healthy.
Before an event or competition, a pre-event massage prepares the tissues for exertion by increasing blood flow, eliminating toxins, breaking down adhesions and improving flexibility. This enables the muscles to stretch and contract more fully and improves skeletal and muscular balance.
Pre-event massage is also performed to relieve pain, speed recovery and reduce the chance of re-injury. The technique of kneading the tissue generates heat which increases the temperature of the muscle and tissue fibres. The friction created by the hand strokes also pumps blood through the vessels and capillaries. The increase in temperature causes the muscles to release toxins and removes waste products from the body. This helps to reduce toxins that build up in the muscle and affect different tissues such as nerves, bones and organs.
This type of sports massage also helps to break down adhesions and hard, tight knots that can develop in muscles during intense exercise or as a result of injury. The deep friction techniques of this massage help to release the tissues and free them from their adhesions, improving muscle function and decreasing the risk of further injury.
Post-event sports massage is a rehabilitative massage that helps to repair muscles and joints damaged by your sporting activities. This massage will accelerate the healing of your injuries and return your muscles to their normal state. This reduces the chance of re-injury, aids circulation, breaks down scar tissue and alleviates muscle soreness and stiffness.
Maintenance sports massage is the most important in terms of preventing injuries. Just like a car requires oil changes to work properly, your muscles need regular maintenance and care so they don’t get overworked and tight and then become injured. A regular massage will help to maintain muscle tone, improve range of motion and increase flexibility, as well as reduce the chance of sprains, strains and tears.
Prevention
If you’re an athlete or an active individual who pushes their body to the limit, regular sports massage can help reduce muscle tightness, improve range of motion, and prevent injury. Incorporating a regular schedule of athletic massage will also optimize your post-workout recovery and promote a healthy training regime.
Preventative Sports Massage
Athletes who engage in intensive training programmes are prone to accumulating metabolic wastes within their muscles, such as lactic acid, leading to fatigue and weakness. A sports massage stimulates the lymphatic system to remove these wastes, preventing the build-up of these toxic substances and thereby reducing the chance of muscular injury.
Muscle tightness can restrict movement, making injury more likely to occur in short bursts of exercise. A sports massage aims to reduce muscle tightness, increase range of motion, and alleviate pain, in order to enhance an athlete’s ability to perform in the event they are participating in.
Enhanced Tissue Elasticity
Regularly engaging in strenuous exercises can cause muscles to lose their elasticity, leading to an increased risk of injury. A sports massage helps to break down adhesions and scar tissue, restoring a healthy state to the tissues.
During a sports massage, an increase in blood flow to the tissues is also achieved, optimising the supply of oxygen and nutrients throughout the entire system, and reducing the risk of injury. As a result, the muscles will have improved flexibility and the connective tissues will be stronger.
Incorporating a sports massage into your routine is essential to a healthy and productive workout. The physical demands that are put on the body during training can often be underestimated, and if you’re not prepared, it can lead to injury. Athletes of all levels can benefit from incorporating sports massage into their routine, whether to prepare for an event or as part of a regular fitness regimen. The benefits are many, and the results are long-lasting. For the best outcomes, a therapist with expertise in sports massage can recommend a treatment plan tailored to your specific needs. Contact us today to discuss your options.
