A complete guide to sports massage therapy

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In this guide, we cover everything you need to know about sports massage therapy. From what it is, who can benefit, the different techniques involved, the optimal time for a massage, and much more.

Section 1 - Introduction to sports massage therapy

What is sports massage therapy?

Sports massage therapy is a type of specialised massage that primarily focuses on the needs of athletes and sportspeople. Despite this, sports massages are not exclusive to sportspeople and can be used by anyone experiencing muscle stiffness and pain.

The primary purpose of sports massage is to enhance athletic performance, facilitate recovery, prevent injuries, and relax the body after exertion. This is primarily done by warming the muscles, improving circulation, and relieving muscle tension.

The major difference between sports massages and other types of massages is that it focuses on the musculoskeletal system. It is also not a whole-body massage and is only applied to areas with physical demands, such as leg or back muscles.

There are a wide range of techniques used in sports massage therapy. It incorporates traditional massage techniques, such as deep tissue work, compression, and friction, and adapts them to the person's specific needs.

The key techniques used in these massages include:

Effleurage for improving circulation and warming up the muscles
Petrissage for relieving deep muscle tension
Friction for breaking down scar tissue or adhesions
Stretching for increasing flexibility and improving motion range
Trigger point therapy for alleviating muscle pain

While the primary purpose of sports massage therapy is to enhance performance, this is not the only purpose. Regular sessions can also find and relieve areas of tension or imbalance. This reduces the risk of injuries, such as strains, sprains, and overuse injuries.

They can also be used to support healing after a sporting injury by promoting blood flow to the affected area and breaking down scar tissue. Reducing muscle soreness, preventing delayed onset muscle soreness, and removal of metallic waste also help support recovery.

How does it differ from other massage types?

While sports massage shares some similar techniques to help relaxation and general well-being, these massages are much more performance-oriented.

There’s also a much greater focus on performance and recovery. While some types of massages (such as Swedish massage) help people to relax, sports massage is much more optimised. Instead, the aim is to improve muscle function, endurance, and flexibility frequently used in sports.

In some cases, it may be necessary to move certain limbs or tense muscles during the massage. This is in contrast to other messages that are passive. Deeper pressure is also applied using firmer, deeper pressure to work out muscle knots and tension areas.

How has sports massage therapy developed?

Sports massage therapy as we know it today began to take shape in the 19th century. However, it’s possible to trace its origins back to ancient Greece and Rome, where athletes would use massages as part of their training and recovery in competitive events, such as the Olympics.

It wasn’t until Swedish massage techniques paved the way in the 19th century for the modern sports massages we know today. Athletes and trainers started to incorporate certain Swedish massage techniques into sports due to the enhanced performance and recovery benefits.

Late into the 20th century, elite sports began to make use of sports massage therapy. As scientific research in sports medicine continued to grow, this technique became more widely recognised for helping prevent injuries, reducing muscle soreness, and improving performance.

Nowadays, sports massage therapy plays a vital role in sports recovery programs. This is done by blending traditional massage techniques with a modern understanding of anatomy, biomechanics, and sports science.

Other techniques have also continued to evolve, such as trigger point therapy, personalised recovery plans, and myofascial release, making it an essential technique for anyone experiencing muscle soreness, stiffness, or pain.

Section 1

Section 2

Section 2 - Sports massage therapy benefits

Sports massage therapy offers many benefits, both physical and mental. While we may have already touched on a couple of the benefits, this section will explore them in more detail.

What are the physical benefits?

Muscle recovery and repair

Intense exercise or sporting events can lead to soreness and fatigue. This is typically due to a build-up of lactic acid and other metabolic waste products. Sports massage can help improve blood circulation to speed up the removal of these by-products.

Improved flexibility

Sports massage can also help improve flexibility by stretching tight muscles and connective tissue. This can be especially beneficial for athletes or sporting events where participants need to maintain or improve motion range for better performance.

Pain, soreness and relief

Muscles or areas experiencing tension can be specifically targeted for pain relief. This can be especially beneficial for those with strains, sprains, or chronic conditions such as tendinitis.

Injury prevention and rehabilitation

Sports massage can also be used in injury prevention and rehabilitation. Regular massages can help identify areas of muscular tension or imbalance which can lead to an injury. Addressing these issues early can avoid strains, sprains, and other sporting injuries.

Reduce muscle soreness (DOMS)

Delayed onset muscle soreness (DOMS) can typically occur 24-48 hours after intense exercise. Sports massage can alleviate this discomfort by reducing muscle tension and promoting relaxation.

Improved muscle function

Reducing muscle stiffness and enhanced circulation benefits muscle function, and can help to ensure sportspeople perform at their best. The increased oxygen flow to the muscles helps improve strength, endurance, and overall performance.

Boosted immune function and joint mobility

The increased circulation from sports massage can also support the immune system in removing waste and toxins from the body. Manipulating soft tissue surrounding joints can also improve mobility, making it easier to move without discomfort or restriction.

What are the mental benefits?

Reduced stress and anxiety

Alongside the physical benefits, sports therapy can also help in reducing stress and anxiety. Regular physical activity can occasionally lead to increased mental stress, especially competitively. A sports massage can relax the body and mind to reduce stress and anxiety.

Enhanced focus and concentration for athletes

By helping to relax the body and muscles before and after physical activity, athletes can benefit from enhanced focus and concentration. With a much more focused mindset, this can be beneficial for competitive events.

What is the impact on performance?

Sports massage therapy plays a significant role in improving athletic performance. This is particularly the case with pre-event preparation and post-event recovery.

Pre-event preparation

Using sports massage before a sporting activity or physical event, can support the body for improved performance. The stimulation of blood flow to the muscles is beneficial for better oxygen and nutrient delivery.

As such, muscles are much more flexible, and tightness is reduced to reduce the risk of injury. Generally, pre-event massages are much faster to help stimulate the muscles and joints for better agility.

The improved range of motion and reduced muscle tension can also ensure sportspeople can perform much more fluidly with greater strength and endurance. It can also help reduce any nerves, allowing for better mental focus and concentration.

Post-event recovery

Sports massage can also be used post-event to support recovery. The focus shifts towards helping support muscle recovery and repair. As such, a slow and more soothing massage is applied to support relaxation, reduce inflammation, and prevent muscle fatigue.

As physical exertion often leads to muscle soreness and fatigue, a post-event massage can help remove any metabolic waste products that can cause such soreness and fatigue. This helps to improve circulation for supporting muscle recovery, especially with DOMS.

By preventing stiffness and restoring flexibility, sportspeople can recover faster and return to physical activity sooner. As such, it is often integrated into part of athletes’ training routines for improved performance and long-term health.

Section 3 - What techniques are used in sports massage therapy?

In this section, we will explore the different techniques that are used in sports massage therapy. This can differ depending on the needs of the massage, such as pre or post-event, maintenance, rehabilitation, or specialised techniques.

Pre-event massage

Pre-event massages are tailored to preparing a person’s body for optimal sporting performance and reducing the risk of injury. These techniques are often much faster to help stimulate and awaken the muscles.

A pre-event massage aims to increase blood flow and improve mental focus without causing muscle fatigue or soreness. As such, several techniques are often used:

Effleurage

Effleurage uses rhythmic strokes that are applied using the palms, fingers, or knuckles. This helps to improve blood flow to the muscles, stimulate the nervous system, and warm up body issues.

Compression

Compression applies firm pressure with the palms or the forearms in rhythmic, pumping motions.

Tapotement

Tapotement uses fast, rhythmic tapping or drumming motions with the sides of the hands, cupped palms, or fingertips. This helps to energise the muscles and improve circulation.

Vibration

Vibration uses rapid shaking or oscillating movements that are applied with the hands. This helps to stimulate the muscles and blood flow. This technique is mainly used on a specific muscle group that will be heavily used.

Light friction

Light friction uses a fast circular motion with the fingertips or knuckles on a specific muscle area. This adds heat to the tissue, which supports flexibility and loosens mild tightness.

Gentle stretching

Gentle stretching applies gentle, dynamic stretches to the muscles that enhance flexibility and prepare the muscles for specific movements. These stretches are mainly active or dynamic to avoid overstretching.

Petrissage

Petrissage uses quick kneading or rolling of muscles with the hands to improve muscle elasticity and circulation while warming up the muscles without causing any deep tissue strain.

Post-event massage

Post-event massages focus more on supporting recovery from the physical demands of exercise or sporting activities. The techniques used here will be much slower and more relaxed to help soothe the muscles, ligaments, and soft body tissue.

A post-event massage will seek to reduce soreness, promote relaxation and speed up recovery by addressing fatigue, cramps and lactic acid build-up. Several techniques are often used:

Effleurage

Effleurage uses long strokes with the palms of the hands, fingers, or forearms. This helps to relax the muscles, improve blood flow and help remove metabolic waste to reduce muscle fatigue and soreness.

Petrissage

Petrissage uses kneading, rolling, and squeezing of the muscles with the hands, fingers, or knuckles. This technique works deep into the muscle tissue to reduce tension and break down adhesions. This helps improve muscle elasticity after sporting activity.

Friction

Friction applies deep, circular running motions with the fingers or thumbs that target specific tight areas. This helps break down any muscle adhesions and areas of tightness. Blood flow is also increased to the target area to reduce soreness and stiffness.

Compression

Compression applies firm, sustained pressure to the muscle with the palms or forearms. This helps to reduce tension, promote relaxation, and enhance circulation. It also helps the muscles to relax after any strenuous activity to prevent muscle cramps or spasms.

Muscle stripping

Muscle stripping applies deep, slow strokes along the muscle fibres with the thumbs, knuckles, or elbows. This reduces muscle tension, stretches tight muscles and relieves soreness. It also helps improve muscle flexibility by restoring muscle length after contraction.

Lymphatic drainage

Lymphatic drainage applies rhythmic strokes that follow the direction of lymphatic flow, applying light pressure with the hands or fingers. This helps remove any excess fluids, toxins, and metabolic waste from the muscles, reducing swelling, inflammation, and fatigue.

Trigger point therapy

Trigger point therapy applies direct pressure to the specific areas of muscle tightness (or trigger points) using the fingers or thumbs. This releases any muscle knots causing pain and can be particularly helpful for addressing specific areas of tension.

Myofascial release

Myofascial releases use slow, sustained pressure that is applied to the connective tissue around the muscle. This is applied using the hands or forearms to reduce tension in connective tissue, improve muscle flexibility, and reduce stiffness.

Maintenance massage

Long-term or maintenance techniques are used for injury prevention and flexibility improvement. This is done by addressing muscle imbalances, reducing tension, and enhancing overall body mechanics.

If these techniques are applied consistently, it can help ensure sportspeople maintain peak physical performance and minimise the risk of injuries. This can also be effective for those with inactive lifestyles or sedentary jobs who also experience muscle pain and tension.

For maximum effectiveness, it’s recommended that maintenance massages should be carried out 1-2 times a month.

Alongside some of the techniques we’ve already outlined above, such as effleurage, petrissage, and compression, these techniques are also used in maintenance massages:

Trigger point therapy

This helps to target specific tight areas in the muscles that are the cause of pain or movement restriction. Sustained pressure is applied directly to the trigger point until the muscle is released. This helps release tension, improve flexibility, and prevent pain.

Active release technique

Active release technique (ART) focuses on treating soft tissue injuries by breaking down scar tissue and adhesions. This is done by applying pressure to a specific area while the person physically moves to stretch the tissue under pressure. This improves flexibility and muscle balance and reduces the risk of injury.

PNF

Proprioceptive neuromuscular facilitation (PNF) works by a therapist stretching a muscle and then the person contracting it against resistance. This helps improve mobility and flexibility and also reduces the risk of injury.

Deep tissue massage

Deep tissue massage targets deeper into the muscle and connective tissue to release chronic muscle tension that can build up over time. Slow, deep strokes and sustained pressure are applied to work through the muscle layers. This helps overcome chronic tightness and adhesions while improving posture and flexibility.

Deep tissue vs trigger point therapy

Deep tissue and trigger point therapy are two different types of sports massage therapy that help to address muscle pain, tension, and injury recovery. However, both use different techniques and achieve slightly different results.

Deep tissue massage

Deep tissue therapy targets much deeper layers of the muscle and connective tissue than trigger point therapy. As such, it seeks to release chronic tension and break down muscle adhesions to improve pain and mobility while supporting recovery.

Several techniques are used in deep tissue therapy, including:

Stripping
Friction massage
Tapotement
Compression
Petrissage

Deep tissue massage

Trigger point therapy targets specific trigger points that cause referred pain to other body parts. This therapy is highly focused and will often be used for treating myofascial pain syndrome.

Several techniques are used in trigger point therapy, including:

Ischemic compression
Passive stretching
Pincer grasp
Stripping of trigger points

Deep tissue techniques should be used when you experience:

Chronic muscle pain
Post-injury recovery
Mobility issues
Athletes with overuse injuries

Trigger point techniques should be used when you experience:

Localised pain with referral
Chronic myofascial pain
Frequent muscle tightness
Limited range of motion

Section 3

Section 4 - Who can benefit from sports massage therapy?

Sports massage therapy can be used by a range of people, from professional athletes and those who engage in regular sporting activities to those with an inactive or sedentary lifestyle. In this section, we’ll cover everyone who can benefit from sports massage therapy.

Professional athletes

Regular, intense training and competitive events can lead to muscle tension, soreness, and fatigue.

Regular sports massages can be beneficial for helping to enhance performance, improve flexibility, speed up recovery, and prevent injury. As muscles are exposed to intense pressure and usage during sporting activities, they are more prone to injury.

By working sports therapy massages into a training routine, people across many different sports can benefit. Some of the benefits professional athletes can gain include enhanced performance, improved flexibility, and speedier recovery.

Different techniques are much more effective for certain sports due to differing muscle usage. For example, tennis players may use deep tissue massage and trigger point therapy, while swimmers may benefit more from effleurage and friction.

Amateur athletes

Amateur athletes can also benefit from sports massage therapy, such as fitness enthusiasts and recreational athletes. While these individuals won’t experience the same amount of strain and pressure on the muscles, they can still experience soreness, fatigue, and pain.

Sports massage can help to reduce the muscle soreness and fatigue that recreational sports can bring. As such, there is much faster recovery, improved mobility, and reduced risk of injury from repetitive activities.

Physically active individuals

People who engage in regular exercise or have a fitness routine will also find sports massage therapy beneficial. Activities such as weightlifting, running, or yoga can cause muscle tightness and stiffness.

Sports massage will help to maintain muscle health, improve flexibility, and reduce the risk of injury during workouts from muscle tension or strains. This will ensure your muscles are in optimal condition to continue regular exercise routines.

Inactive and sedentary lifestyles

Sports massage therapy can also be highly beneficial to those with inactive or sedentary lifestyles. Long periods of inactivity can result in muscular imbalance, stiffness, and pain due to poor posture and a lack of movement.

A sports massage can help to relieve tension in the neck, shoulders, and lower back. As such, this helps to improve posture and increase circulation, particularly for muscles that become tight from inactivity.

Physically demanding jobs

Labourers and other people with physically demanding jobs will continually put pressure on their muscles from heavy lifting and repetitive motions. This can lead to muscle strain, tension, and fatigue. Sports massage can be beneficial to alleviate muscle tightness, improve posture, and reduce the risk of musculoskeletal injuries.

Older adults

Ageing can lead to decreased muscle flexibility, joint stiffness, and much slower recovery after physical activity. As such, older adults can also benefit by helping to increase blood flow to muscles and joints, reduce tension, and maintain flexibility to ensure daily movements are easier and less painful.

Pregnant women

Pregnancy can result in muscle tension and strain resulting from changes to body posture and weight distribution. After the first trimester, pregnant women can also benefit from sports massages to help reduce discomfort.

Stress and lower back pain relief

Individuals who experience stress or lower back pain may also find relief from a sports massage. Often, the cause of lower back pain is muscle tension. Sports therapy can help reduce the tension and stiffness in the muscle causing lower back pain. This can help to reduce stress and anxiety by promoting relaxation and releasing tension.

Section 4

Section 5

Section 5 - What conditions are treated by sports massage therapy?

There is a wide range of conditions that can be treated or supported with sports massage therapy. This can range from common sports injuries, such as muscle tension, to more chronic conditions, such as tendonitis.

Common sports injuries

Muscle tension and tightness

Muscle tension and tightness are a common sporting injury, often experienced by athletes and those who partake in regular exercise. Sports massage can help by relieving muscle tension and tightness caused by repetitive movements or overtraining.

Muscle strains and sprains

Muscle strains and sprains are also common sporting injuries that can be treated by sports massages. This helps to speed up recovery for minor strains and sprains by promoting blood flow and reducing inflammation. The breakdown of scar tissue supports improved healing and mobility.

Delayed onset muscle soreness

Delayed onset muscle soreness (DOMS) is muscle soreness around 24-48 hours after intense physical activity. Sports massages can reduce DOMS by increasing circulation to help muscles recover faster from strenuous exercise.

Injury prevention

Sports massage therapy can also support injury prevention. Therapists can identify potential issues, such as muscle tightness or weakness before they develop into injuries. This also helps improve flexibility, motion range, and muscle condition.

Chronic conditions

Tendonitis

Tendonitis is an inflammation of the tendons, either caused by repetitive activities or an injury. This can lead to joint pain and stiffness. Certain tendonitis conditions, such as tennis elbow or Achilles tendonitis, can benefit by reducing inflammation.

Joint pain and stiffness

Long-term joint pain and stiffness can cause pain in the joints. Sports massages can help reduce stiffness and ease pain by relaxing and improving muscle balance around the joints. Individuals with other joint conditions, such as runner’s knee, can also benefit.

Postural imbalances

Postural imbalances can occur by spending too much time in an unbalanced posture. The imbalance can lead to pain in the affected areas. Sports massages can help to correct postural imbalances to reduce pain.

Acute injuries

Ligament injuries

Ligament injuries, such as ankle sprains, can occur during physical activity. This is caused by a stretch or tear of the ligaments. Sports therapy can aid in the recovery of ligament injuries by improving blood flow.

Scar tissue and adhesions

Scar tissue and adhesions occur in the muscle either from physical exertion or inactivity. A sports massage can break down these adhesions to ease pain, improve mobility and boost flexibility.

Headaches and neck pain

Anyone experiencing headaches or neck pain from tension can also benefit from sports massage. Massages that focus on these affected areas, such as the shoulders and neck, can help to release tension to overcome headaches and neck pain.

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Section 6

Section 6 - When and how to get a sports massage

The timing of a sports massage can play a significant role in supporting recovery or preventing injury. Whether it’s before and after the event, during training, or after long periods of inactivity, this section will cover when and how to get a sports massage.

Timing

Pre-event

Pre-event massages should be carried out around 24 to 48 hours before an event. These massages are focused on preparing the muscles for intense activity by improving blood circulation and reducing muscle tension by using techniques that energise the muscles.

Post-event

Post-event massages should be carried out within 24 to 48 hours after intense physical activity. This helps to flush out toxins, relieve muscle soreness, and reduce inflammation. These massages are much more gentle and focused on relaxation to speed up recovery.

During training/maintenance

Maintenance massages will typically take place around 1 or 2 weeks. However, this will depend on the intensity of training. This helps to address tight muscles, promote flexibility, and prevent injuries by relieving muscle tension. The purpose of these massages is to ensure you are in peak condition for sporting activities.

Recovery/rehabilitation

Recovery or rehabilitation massages will take place while an individual is recovering from an injury or intense physical activity. These massages seek to help heal soft tissue injuries, such as strains, sprains, or overuse injuries.

General maintenance

General maintenance massages will typically take place on non-training days or during periods of low-intensity training. This is to support overall relaxation while maintaining flexibility and preventing injuries. These massages will work on tight muscles and adhesions.

General maintenance massages are also ideal for those experiencing muscle tightness and pain from physical inactivity.

Frequency

The frequency of sports massages will also vary depending on activity levels:

Active athletes – once a week or every 10-14 days to speed up recovery during periods of intense training.
Moderate training – every 2-4 weeks to support recovery after workouts or competitions.
Recovering from an injury 1-2 times per week during rehabilitation for a sports injury.
During competitive events - 1-2 times per week or as needed around sports events.
Rest periods - once a month or when injuries need attention.
General well-being – every 4-6 weeks to relieve tension from daily activities, prevent stiffness, and improve muscle function.

Finding a qualified therapist

When looking for a qualified therapist, there are several factors you should consider, including their certifications and experience.

The first thing to look out for is their certifications and qualifications. In the UK, a qualified sports massage therapist will have level 3 and above certifications.

Checking online reviews and receiving referrals is another way to find a qualified therapist. Asking professionals, such as healthcare providers, or thoroughly checking online reviews can help you find a qualified therapist.

Searching professional directories and other online directories can also support your search to find a local therapist.

Researching the therapist’s background is also vital for finding a qualified therapist. Reading reviews, testimonials, and the therapist’s website can help you to see their experience and specialities.

Inquiring further about the therapist’s techniques may also help you find a qualified therapist for your needs. Not every therapist will be able to deliver specialised techniques, such as deep tissue massage or trigger point therapy.

Taking part in any trial sessions or free consultations can also help you assess whether the therapist will be a good fit for you. Explaining your goals and specific issues, alongside seeing how well they understand your activity level, helps evaluate how well they can tailor to your needs.

Verifying the availability, pricing and evaluating the communication are all final steps that will help you to assess whether a qualified therapist is right for you. How they will fit into your schedule and how well they listen to your concerns can make a big difference to the quality of the sessions.

Section 7

Section 7 - How can you maximise the benefits of sports massage?

In this section, we will explore how you can get the maximum benefits out of your sports massage sessions. This includes pre-massage preparation, post-massage care, and how it can fit alongside other therapies.

Pre-massage preparation

Firstly, there are several ways you can prepare before a sports massage to gain the maximum benefit. Firstly, make sure you stay properly hydrated. Drinking plenty of water leading up to the session ensures your muscles stay supple and responsive.

It’s also important you dress appropriately for the session. Wear loose-fitting clothing that makes it easy to access the areas that will allow for easy access to the affected areas. As most therapists work directly on the skin, it’s important to wear athletic shorts or a sports bra.

Avoid eating heavy meals a few hours before as well, as this can make it uncomfortable to lie on your stomach or back for the duration of the session. It should be fine to eat a light snack before the session.

Maintaining open communication with your therapist is also vital to discuss any areas of concern, past injuries, or other relevant information. This is also important for letting the therapist know what you want out of the session.

Some slight muscle warm-ups, such as walking or gentle stretching, can also increase the blood flow to the muscles and make them more pliable and responsive during the massage. Avoid drinking caffeine or alcohol as these dehydrate the body and increase tension.

Post-massage care

After the massage, there are also several care tips you can follow to ensure your massage works more effectively. As before, make sure you continue to stay properly hydrated to flush out the toxins released during the massage.

Avoid doing any physical or strenuous activities directly after the massage. Give your body time to relax and recover. This is especially important if the massage works deep. This should be anywhere between a few hours and the rest of the day.

However, you must engage in gentle stretching to maintain the increased flexibility gained from the massage. The muscles you gently stretch should be the ones targeted during the massage.

If the muscles feel tight or sore afterwards, apply some heat to promote relaxation and improve blood flow. If there is any swelling or discomfort, apply ice to the affected areas for 15-20 minutes.

If the massage becomes a long-term part of your routine, it’s important to reflect on the session. Any areas that felt good or when you experienced discomfort can help inform your next session. How your body feels afterwards and how you respond to exercise the next day is important.

Using sports massage alongside other therapies

Sports massage therapy can also fit in alongside other therapies, such as chiropractic and acupuncture. Here are the different ways sports therapy can work alongside other therapies:

Physical therapy – helps enhance the benefits of physical therapy. Working closely with your sports therapists and physical therapists can ensure a comprehensive treatment plan.
Chiropractic care – sports massages can help relax tight muscles that could affect spinal alignment, which can enhance the effectiveness of chiropractic adjustments.
Acupuncture – these can enhance pain relief and promote relaxation by addressing muscle tension and energy flow.
Hydrotherapy – alternating between hot and cold baths can complement sports massages by promoting circulation and reducing muscle soreness.
Yoga – incorporating sports massage with yoga improves flexibility and motion range, making yoga sessions more effective.
Diet – maintaining a balanced diet along with sports therapy can optimise recovery. Working alongside a nutritionist to develop a plan that complements your fitness goals can also improve effectiveness.
Mindfulness – incorporating mindfulness practices, such as meditation or deep breathing exercises, can enhance the relaxation effects of sports massages. Managing stress through relaxation techniques can also lead to better recovery outcomes.

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Section 8

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Section 8 - What is the science and research behind sports massage therapy?

In this last section, we will cover the science and research behind sports massage therapy. We will also debunk some misconceptions and myths about sports massage and explore further research areas of ongoing studies and emerging trends.

Evidence-based research

Over the years, there have been many studies exploring the effectiveness of sports massage. Evidence-based research has explored various aspects, such as the physiological, psychological, and biomechanical effects.

Physiological

Firstly, we will cover the physiological benefits or effects. While these have previously been outlined, this section will provide information on the research that identified such effects.

Firstly, research has indicated that sports massage helps to increase blood flow. Two separate research studies used different techniques to indicate this, using techniques such as a laser blood flow meter, Spectral Doppler, and Power Doppler ultrasound.

The research indicated that after foam rolling exercises on arterial tissue increase blood flow, which is important for warm-up and recovery. A separate study found that Lumbar massages had an effect on increasing skin temperature and blood flow enhancement in local regions.

Research has also been conducted into the effect of sports massage on DOMS. Despite the use of a small sample size, the research found that massage treatment results in an enhanced local microcirculatory blood and lymph flow, which reduces the substances that cause pain. As such, it can be an effective intervention method for reducing DOMS.

Research studies have also explored the effectiveness of massages on the flexibility of the hamstring muscle and agility. While the study focused on female players, it does indicate that massages on the thigh do help acutely increase the flexibility of the hamstring, and lasted for 5 days after the massage.

Psychological

Research has indicated significant psychological benefits, including reducing anxiety, stress, and fatigue. In some cases, it can also help to enhance mood and a sense of well-being. A systematic review of sports therapy literature found that sports massages can lead to a decrease in depression, stress, anxiety, and a perception of fatigue.

Biomechanical

There is also some research into the biomechanical effects of sports massages. This focuses on how massages influence the mechanical properties of muscles, joints, and other soft tissue. Research has indicated the main biomechanical effects include:

Helping to significantly reduce muscle stiffness
Improving flexibility and range of motion
Reducing muscle tension and adhesions
Enhancing muscle recovery and performance
Reducing the activity of muscle spindles for greater relation and muscle elongation
Preventing injuries from muscle imbalance and enhancing tissue repair

Misconceptions and myths

Sports massage has developed a range of misconceptions and myths over the years, including how quickly they work and that the massages need to hurt to be effective. Here are some of the common misconceptions and myths debunked:

Sports massages are only for professional athletes

Many believe that because they are called sports massages, they are only suitable for professional athletes or sportspeople. However, this is not the case, as anyone can benefit from sports massages, whatever your lifestyle or fitness level.

Sports massages should hurt to be effective

This myth derives from the ‘no pain, no gain’ belief. However, the aim of sports massages is not to cause pain. Deeper massages may provide some discomfort and pain at times. However, the area will be appropriately warmed up so as to minimise pain as much as possible. Anyone experiencing pain beyond what they are comfortable with during a sports massage should make their therapist aware.

Sports massages immediately eliminate muscle soreness

Sports massages are effective in helping to reduce muscle tension and aid in recovery. However, they are not designed to instantly remove muscle soreness, particularly DOMS. Instead, they seek to help the healing process.

Sports massages flush out toxins from the body

This is a common misconception of sports massage and is completely false. Sports massages play no role in helping the body remove toxins. This is done by the liver and kidneys. Instead, sports massages help remove lactic acid build-up in the muscles that cause soreness, pain, and stiffness.

Sports massages are only for injured athletes

Similar to the first myth, sports massages are not limited to athletes during recovery from an injury. They can be used as a preventative measure to reduce the risk of muscle injury. This also affects those who experience muscle tightness and pain from an inactive lifestyle.

A single massage Is enough for long-term benefits

This is not true at all. If you want to benefit in the long term, regular sessions are needed. A single massage will only provide short-term relief.

Future research areas

Research into sports massage therapy is ongoing, with many areas either lacking solid evidence or a deeper understanding of their effectiveness. Despite a widely studied area, there are still further areas that can be explored:

Understand the effects at the molecular level.
Deeper understanding of the neurological and psychological aspects.
The effectiveness of sports massages for different ages or those with disabilities.
Greater research into the effectiveness of time and frequency for greater effectiveness.
How sports massage therapy compares or complements other recovery methods.
The effectiveness of different techniques for different injuries and muscle groups.
Whether emerging technology, such as AI and robotics, can improve the precision and effectiveness of sports massage.

Sports massage therapy provides a range of benefits that can help to reduce muscle pain, soreness, and tension. Whether you are an active sportsperson or someone with a sedentary lifestyle, you can benefit from sports massage therapy to improve your general well-being and reduce pain. With many different techniques available, a qualified sports therapist can help deliver a treatment plan tailored to your exact needs. This can ensure an improved quality of life, reduce the risk of injury, and better movement.

A complete guide to sports massage therapy

Section 1 - Introduction to sports massage therapy

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What is sports massage therapy?

How does it differ from other massage types?

How has sports massage therapy developed?

Section 2 - Sports massage therapy benefits

What are the physical benefits?

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Muscle recovery and repair

Improved flexibility

Pain, soreness and relief

Injury prevention and rehabilitation

Reduce muscle soreness (DOMS)

Improved muscle function

Boosted immune function and joint mobility

What are the mental benefits?

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Reduced stress and anxiety

Enhanced focus and concentration for athletes

What is the impact on performance?

Pre-event preparation

Post-event recovery

Pre-event massage

Effleurage

Compression

Tapotement

Vibration

Light friction

Gentle stretching

Petrissage

Effleurage

Petrissage

Friction

Compression

Muscle stripping

Lymphatic drainage

Trigger point therapy

Myofascial release

Trigger point therapy

Active release technique

PNF

Deep tissue massage

Deep tissue massage

Deep tissue massage

Section 4 - Who can benefit from sports massage therapy?

Professional athletes

Amateur athletes

Physically active individuals

Common sports injuries ​

Muscle tension and tightness

Muscle strains and sprains

Delayed onset muscle soreness

Injury prevention

Joint pain and stiffness

Postural imbalances

Ligament injuries

Scar tissue and adhesions

Headaches and neck pain

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Section 6 - When and how to get a sports massage

Pre-event

Post-event

Common sports injuries

Pre-massage preparation

Post-massage care

Using sports massage alongside other therapies