Intro to Sports Massage
I’m sure you’re aware of the benefits of massage therapy by now such as in increase in circulation, relaxation, stress and pain relief. As people change their exercise and eating habits to become healthier they also start incorporating body work as part of their self-care. If you have ever had a massage in your life, there is a chance you experienced some form of sports massage. Sports massage for post-workout recovery is growing among the population.
I often get asked what the difference is between sports massage, deep tissue and Swedish massage and the answer is that they all provide very similar benefits, however, sports massage involves a lot more stretching, trigger point therapy and myofascial release. This modality is very popular among athletes, runners, bodybuilders or anyone who exercises regularly.
How Sports Massage is Performed
Anyone who participates in some form of exercise or sports can benefit greatly from sports massage. Sports massage involves specific and trained techniques to relieve joint and muscular soreness, increase flexibility and range of motion, as well as reducing recovery time by 40-70% depending on the state of the body prior to massage. It involves breaking up connective and soft tissues and tightness caused by strenuous activity or muscle strain.
Common Sports Massage Techniques
ART – Active Release Technique
One of my favorite techniques that I perform on clients. It is a soft tissue technique used to relieve pain and tightness while also releasing the restrictions within the muscle and fascia caused by the overuse of muscles and buildup of dense scar tissue.
Trigger Point Therapy
Often used when clients have a specific pain in muscle and fascia. Fascia is the connective tissue that surrounds all the muscles in the body. Myofascial trigger points can be uncomfortable, and cause referred pain when worked on but will provide relief over time.
Stretching
The most difficult yet so simple activity to increase range of motion that many people do not practice. Stretching can be active or passive – client movement vs. static with external force. While it is still useful in a massage session, stretching regularly on your own or with a stretch specialist will provide the greatest benefit than just incorporating it into a massage session.
Cupping and Scraping
My previous article on cupping therapy can be found here. Cupping and scraping are very popular among athletes to boost muscle recovery. Traditional cupping utilizes heated cups on the skin to provide suction to increase circulation or a vacuum pistol to remove air from cups. Cupping is not usually painful but can leave pink, reddish and purple marks behind. Scraping can be similar to ART in its’ benefits and is used by many integrative health practitioners to directly release adhesions and scar tissue from muscle, fascia, tendons, and ligaments. Scraping uses either a flat metal or Gua Sha-like tool that can be quite uncomfortable depending on the state of body, but the benefits are potentially worth it.
Final Thoughts…
There are many various techniques used for a sports massage and they are all customized to what each client is currently feeling and the results they want. Always make sure to inform your massage therapist of any injuries or sensitives as these techniques are more therapeutic and involve client movement.
According to the American Massage Therapy Association, “Individuals who participate in any exercise and athletic programs who seek enhanced performance, improved conditioning, faster recovery, injury prevention, and assistance in maintaining peek fitness can benefit from massage therapy.”