Sports Massage: Types, Benefits, and Searching a Therapist
Sports massage is a targeted and methodical treatment that focuses on muscles used in a particular sport. It uses different methods to reduce muscle pain, speed up recovery, and improve flexibility and movement to help you move safely and effectively.
A sports massage is different from a regular massage because it targets specific muscles or injury-prone areas affected by your activity. In contrast, regular massage therapy is more about overall relaxation, stress relief, and pain reduction. A sports massage therapist can help with training, recovery, and pre- or post-performance goals. Although it's commonly used by professional and amateur athletes, sports massage can also benefit anyone who exercises regularly.
What is Sports massage?
Sports massage is a deep type of soft tissue treatment that can be used in both sports and non-sports settings. It involves various techniques, such as effleurage, kneading, wringing, hacking, and trigger pointing. Sports massage not only promotes general relaxation of the muscular system but also targets specific problem areas. It helps relieve muscle tension, break down adhesions, mobilize soft tissues, and reduce pain.
What is the Purpose of a Sports massage?
Sports massage uses a variety of movements and techniques to help an athlete's body reach its peak performance and physical conditioning, reducing the risk of injury or pain and promoting faster recovery.
Each sports massage session is customized to meet an individual’s specific needs. Some techniques used in sports massage are also applied in other physical therapy settings and to treat conditions beyond sports, like carpal tunnel syndrome.
What techniques are used in a sports massage?
Examples of techniques used in sports massage include:
- Swedish massage (hacking)
- Effleurage (stroking)
- Petrissage (kneading)
- Compression
- Friction
- Tapotement (rhythmic striking)
- Vibration
- Gliding
- Stretching
- Percussion
- Trigger point therapy
1. Effleurage
Effleurage serves multiple purposes and has various effects, making it a key technique in sports massage. It can be done either superficially or deeply. Effleurage is often used to spread oil and warm up the tissues. It can have a calming, relaxing effect on both the body and mind, or it can be stimulating, depending on the speed of application. Additionally, effleurage is commonly used as a connecting technique between other strokes and functions as a flushing method to support circulation and lymphatic drainage.
2. Kneading
Kneading in a sports massage involves manipulating the tissue through various movements, such as lifting, squeezing, and moving the muscles. The alternating pressure and relaxation of the hand strokes create a pumping effect on the underlying capillaries and veins. This pressure helps to increase blood flow, allowing waste products to be removed while fresh blood delivers oxygen and nutrients. Kneading is used to mobilise tissue, increase blood circulation, and help in the removal of waste products.
3. Compression
Compression in sports massage is a technique that involves applying pressure to the muscles, often with the hands, to help release tightness and improve circulation.
4. Friction
It involves Small, deep circular movements, typically used to work on knots or tension in a specific muscle or area.
5. Tapotement (rhythmic striking)
This involves a series of rhythmic, percussive movements like tapping or chopping with the edge of the hands. It's meant to stimulate the muscles and enhance circulation.
6. Vibration
Vibration involves rapid shaking or vibrating movements applied to the muscles to uplift relaxation and relieve tension.
7. Percussion
A type of tapotement, where the hands strike the body in a rhythmic, quick manner to promote circulation and relieve muscle stiffness.
8. Trigger point therapy
Trigger pointing in sports massage aims to deactivate trigger points, alleviate pain and muscle tightness, and restore the normal function of muscles. A trigger point is a small, sensitive area within a muscle or fascia that is painful to the touch. These points can develop after trauma or when muscles remain in a shortened position for extended periods, causing tension. Pressure is applied directly to the trigger points to reduce pain and encourage the flow of fresh blood, aiding in muscle relaxation and recovery.
7. Gliding
This involves smooth, continuous movements along the muscle or body part, typically used in conjunction with other techniques like effleurage.
Benefits of Sports Massage
Many benefits of sports massage have been observed and reported based on experience. These include:
- Improved joint range of motion (ROM)
- Enhanced flexibility
- Reduced muscle tension
- Lowered neurological excitability (more relaxed nerves)
- Relief from muscle spasms
- Increased sense of well-being
- Reduced anxiety and improved mood
- Better quality of sleep
Physiological Effects of a Sports Massage
During a sports massage, several physiological effects occur, including:
- Increased venous return (improved blood flow)
- Raised tissue temperature
- Enhanced lymphatic drainage
- Increased tissue elasticity
- Breakdown of adhesions (tight or stuck tissues)
- Breakdown of scar tissue
- Promotion of relaxation
Searching for a Sports Massage Therapist
It’s essential to choose a certified sports massage therapist for your sessions. These professionals are specially trained to assist with various sports injuries and help prevent future injuries related to your activity or sport.
To find a qualified therapist in your area, you can check the National Certification Board for Therapeutic Massage & Bodywork’s (NCBTMB) "Find A Nationally Certified Practitioner" database. Another option is the American Massage Therapy Association’s (AMTA) "Find a Massage Therapist" database.
The AMTA suggests asking the following questions before booking an appointment:
- What certifications do you have?
- Are you licensed or registered as a massage therapist in this state? (Most states regulate massage therapists and require credentials to practice.)
- Which types of massage are you trained to perform?
- Can you address my specific health and fitness concerns?
Overview
Sports massage is used to address specific sports-related injuries and enhance performance. Additional benefits may include reduced delayed muscle soreness, a lower risk of injury, and faster recovery.
While many athletes highly value sports massage, it's important to note that some of its claimed benefits may not be fully supported by research. However, if your goal is to relieve sore and tense muscles after a workout and experience general relaxation, it could be beneficial for you.
If you're considering a sports massage or any other type of massage, be sure to find a certified massage therapist.