Guide to timing and frequency of sports massage therapy

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Sports massage therapy is important to a range of individuals, from athletes to those with sedentary or physically demanding jobs. While it offers many benefits, the timing and frequency are crucial for maximising these benefits.

Why does sports massage therapy matter?

Before diving into the most effective timing and frequency of sports massage therapy, let’s briefly cover why it matters. Sports massage therapy is suitable for a wide range of individuals, not just professional athletes.

Whether you have an injury you are recovering from, have a sedentary or physically demanding job, or just enjoy casual sports, you can benefit. The main benefits individuals can receive from sports massage therapy include:

Reducing muscle tension and soreness
Increasing flexibility and range of motion
Enhancing blood circulation and nutrient delivery
Supporting recovery from intense physical activity or injury

However, if you want to gain full advantage of these benefits, the timing and frequency of the massages are crucial. This will differ depending on your needs and requirements, such as the stage of your training.

The most effective times for sports massages

Firstly, we will cover the most effective times for maximising the benefits of sports massage therapy. This will change depending on your goals, needs, or expectations.

Pre-event massage

Pre-event massages are those that take place before an intense workout or competition. Typically, pre-event massages are scheduled 1 or 2 days beforehand to ensure the maximum benefits. The purpose of pre-event massages is to prepare your muscles for peak performance.

This is done by enhancing circulation, reducing stiffness, and improving flexibility. These massages will typically feature shorter, more stimulating massages. This is achieved through light, brisk strokes that seek to energise your muscles without feeling sore.

Post-event massage

Massages can also happen post-event, whether that be after an intense workout or competition. These massages will take place within a day or two after such physical activity or strenuous exercise.

The purpose of post-event massages is to aid the body’s recovery. Firstly, it seeks to reduce muscle soreness (or delayed onset muscle soreness). Secondly, it helps flush out toxins in the body. Thirdly, it promotes relaxation and mental recovery.

To promote relaxation of the muscles, post-event massages will use gentle, restorative techniques that seek to relax the muscles and encourage blood flow. This helps flush away toxins, repair scar tissue, and reduce muscle inflammation.

Maintenance massage

A maintenance massage is a more long-term solution that seeks to prevent injury and improve flexibility. This is achieved through reducing tension, enhancing body mechanics, and addressing muscle imbalances.

For the most effect, maintenance massages will take place on a regular basis. This can either be weekly, bi-weekly, or monthly. The purpose of these massages is to address any chronic tension or tightness, identify and resolve potential injury risks, and keep your muscles flexible and resilient.

These massages will typically consist of deep tissue work that focuses on problem areas. The consistent application of maintenance massages helps maintain peak physical performance. It can also relieve muscle pain and tension for those in sedentary or physically demanding jobs.

Rehabilitation massage

Rehabilitation massages are usually scheduled after an injury to help speed up and support recovery. These massages will be worked into a recovery plan alongside your other treatment and will focus on healing soft tissue injuries.

These massages are effective at speeding up the healing process by reducing inflammation and scar tissue formation, improving mobility, and relieving pain or discomfort. These massages will consist of gentle and targeted techniques, combined with other therapies.

The most effective frequency for sports massages

Alongside the most effective timing of sports massages, the frequency can also impact the benefits you receive. The frequency of massages will depend on your activity level, training intensity, and personal goals.

Casual athletes and fitness enthusiasts

For casual athletes and fitness enthusiasts, you can gain the most benefit from opting for a massage once every 4 to 6 weeks. These massages will help maintain muscle health and prevent minor issues from worsening.

Active individuals or gym goers

If you are a frequent gym-goer or active individual who regularly workout, you can gain the most benefit by opting for a massage every 2-4 weeks. These massages seek to help you recover from your workout and reduce accumulated muscle tension.

Competitive athletes

Competitive athletes can experience the most benefits of sports massage on a weekly or bi-weekly basis. This is especially beneficial during peak training competitive periods. These massages help support recovery, prevent injuries, and maintain peak performance.

For injury recovery

Those with an existing injury, whether from sports or an accident, can gain the most benefit from a session 1 to 2 times a week. As the injury heals, the massages will become less frequent. This helps to support tissue repair and regain mobility of affected areas.

General wellbeing

For those who work in a sedentary job or have an inactive lifestyle, you can benefit from a massage once every 4 to 6 weeks. These massages will seek to prevent stiffness from inactivity, improve muscle function, and encourage positive posture.

Sports massage therapy is a crucial tool for anyone who is committed to a physical fitness routine or an intense training program. Those who also experience persistent muscle tightness, chronic aches and pains, or fatigue while exercising can all be signs it is time for a sports massage.

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