A sports massage made our Fantasy Friday wishlist last week because of its endless wellness benefits.
This type of therapy is perfect for athletes of every kind – from the professionals to the amateurs. You should ask your masseuse to focus on the area of your body that is overused and stressed from repetitive and often aggressive movements. For cyclists, targeting your legs and upper back (especially for mountain bikers) is beneficial.
Sports massage therapy enhances your preparation, reduces recovery time, promotes flexibility, reduces fatigue, improves endurance, helps prevent injuries and reduces or even prevents the often painful and debilitating effects of delayed-onset muscle soreness (DOMS).
The benefits for athletes are physical, physiological and psychological!
Physical effects of massage
Pumping – The stroking movements in massage suck fluid through blood vessels and lymph vessels. By increasing the pressure in front of the stroke, a vacuum is created behind. This is especially important in tight or damaged muscle tissue as a tight muscle will squeeze blood out like a sponge, depriving the tissues of vital nutrients and energy to repair.
Increased tissue permeability – Deep massage causes the pores in tissue membranes to open, enabling fluids and nutrients to pass through. This helps remove waste products such as lactic acid and encourage the muscles to take up oxygen and nutrients which help them recover quicker.
Stretching – Massage can stretch tissues that could not be stretched in the usual methods. Bundles of muscle fibres are stretched lengthwise as well as sideways. Massage can also stretch the sheath or fascia that surrounds the muscle, so releasing any tension or pressure build up.
Break down scar tissue – Scar tissue is the result of previous injuries or trauma and can effect muscle, tendons and ligaments. This can lead to inflexible tissues that are prone to injury and pain.
Improve tissue elasticity – Hard training can make tissues hard and inelastic. This is one reason why hard training may not result in improvements. Massage helps reverse this by stretching the tissues.
Opens micro-circulation – Massage does increase blood flow to tissues, but so does exercise. What massage also does is open or dilate the blood vessels and by stretching them this enables nutrients to pass through more easily.
Physiological effects of sports massage
Pain reduction – Tension and waste products in muscles can often cause pain. Massage helps reduce this in many ways including releasing the bodies endorphins.
Relaxation – Muscles relax through heat generated, circulation and stretching. Mechanoreceptors which sense touch, pressure, tissue length and warmth are stimulated causing a reflex relaxation.
Psychological effects of massage
Anxiety reduction – through the effects mentioned above relaxation is induced and so reduces anxiety levels.
Invigorating – if massage is done with brisk movements such as what would be done before an event then this can produces an invigorating feeling.Source
You should have a chat to a sports massage therapist to devise a schedule that will suit your training regime and budget!