What is sports massage?

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Sports massage uses a range of massage and soft-tissue techniques to help reduce muscle tension, improve comfort and support recovery from physical activity. Despite its name, you don't need to be an athlete to benefit from sports massage.

Depending on your individual needs, treatment may include techniques designed to reduce muscle tightness and soreness, improve mobility and relaxation, and support your return to exercise following periods of increased training or physical activity.

Sports massage can be particularly useful alongside exercise rehabilitation and strength and conditioning, helping you stay active and address areas of stiffness or discomfort before they become more limiting.

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Who can benefit from sports massage?

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Sports massage isn't just for athletes. It can benefit anyone who experiences muscle tension, stiffness or soreness as a result of exercise, work, hobbies or everyday activities.

Whether you train several times a week, enjoy running or cycling, spend long hours at a desk, or simply feel that your body needs some attention, sports massage can be adapted to your individual needs.

It can be particularly helpful for people who want to:

• Reduce muscle tension and post-exercise soreness

• Maintain mobility and flexibility

• Support recovery between training sessions

• Prepare for increased physical activity

• Complement an exercise or rehabilitation programme

• Feel more relaxed and comfortable in their body

 

Which techniques are used in sports massage?

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Your treatment will be tailored to your individual needs. Techniques may include:

Effleurage is a flowing massage technique using light to moderate pressure. It can help warm the tissues, promote relaxation and prepare the body for deeper techniques.

Petrissage involves kneading and compressing soft tissues. It can help reduce muscle tension and improve the feeling of mobility in tight muscles.

Cross-fibre techniques use pressure across the direction of muscle or connective-tissue fibres. These techniques may be used selectively as part of a wider treatment approach.

Compression involves applying controlled pressure to areas of soft tissue. It can be useful for addressing areas of muscle tension and preparing tissues for movement.

Friction techniques involve more focused pressure and may be used around areas of soft-tissue restriction. They are applied according to the individual's presentation and stage of recovery.

Myofascial and trigger-point techniques use targeted pressure to areas of muscle and fascial tension. These techniques can help reduce the sensation of tightness and improve comfortable movement.

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6 benefits of sports massage

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1. Helps reduce muscle tension and soreness

Sports massage can help reduce the feeling of muscle tightness and post-exercise soreness, helping you feel more comfortable and move more freely.

2. Supports mobility and flexibility

Areas of muscle tension and reduced mobility can affect how you move. Sports massage can be used alongside mobility exercises and rehabilitation to help maintain comfortable movement.

3. Supports recovery following exercise

Massage may help you feel less stiff and more comfortable following demanding exercise or periods of increased training. It can form part of a wider recovery strategy alongside appropriate rest, nutrition, hydration and exercise management.

4. Promotes relaxation

Massage can have a relaxing effect and may help reduce the physical and psychological tension associated with training, work and everyday life.

5. Complements rehabilitation

Sports massage can be incorporated into a wider rehabilitation programme where appropriate. Combining hands-on treatment with targeted exercises can help address both symptoms and the factors contributing to them.

6. Helps you stay active

Regular treatment may be useful for people who want to maintain their mobility, manage areas of recurring muscle tension and continue participating in the activities they enjoy.

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Sports massage at Fit & Flex

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At Fit & Flex, sports massage is not a one-size-fits-all treatment. Your session will be tailored to your individual needs, activity level and goals.

With a background in osteopathy, sports rehabilitation, strength and conditioning and personal training, Kathy can take a broader approach to your physical health and performance.

Where appropriate, sports massage can be combined with osteopathy, rehabilitation exercises and strength training to help you move better, recover well and stay active.

You don't need to be a professional athlete to benefit from sports massage — you just need a body that you want to look after. 

 

References

  

Davis, H.L., Alabed, S., Ainsley Chico, T.J. (2019). Effect of sports massage on performance and recovery: a systematic review and meta-analysis. Open Sport & Exercise Medicine 6(1):e000614 DOI:10.1136/bmjsem-2019-000614

 

Fernádez-de-las-Peñas, C., Cleland J.A., Dommerholt, J. (2016). Manual therapy for musculoskeletal pain syndromes. An evidence and clinical informed approach. Elsvier. 

  

Lee, S.J., Yoo, J.J., Atala, A. (2016). In Situ Tissue Regeneration: Host Cell Recruitment and Biomaterial Design. Elsiver.

 

Rattray, F., Ludwig, L. (2005). Clinical massage therapy. Understanding, assessing and treating over 70 conditions. Talus incorporated.

 

Tortora, G. & Derrickson, B. (2017). Principles of anatomy & physiology. 15th edn. USA: Willey.