Massage, sports massage
Introduction
When you are performing sports on an (almost) daily basis, then muscles will
be having a hard time. A proper training schedule in which different groups
of muscles are focused on and proper rest periods for the muscles to recover
are most important in avoiding overburdening of the muscle tissue. In
addition it is wise to give extra attention to relaxation and recovery, such
as proper diet, visits to a sauna, but also massage.
How does sports massage work
By using sports massage you create the following effects:
- The hair vessels in the skin and muscles widen to increase blood flow.
When muscles have better blood flow they can rid themselves of waste
products (such as fluids and lactates) and muscle ache can be (as much as
possible) prevented.
- The way waste products are being removed is improved by the external
pressure of the massage.
- The muscle tension will be influenced.
There are different techniques for massage, such as rubbing, kneading,
knocking and shaking motions. As a rule sports massages should be (to a
certain point) comfortable for the athlete. Often a sports masseur uses a
medium. The purpose of this medium is to reduce the friction, which means
prevention of pain and irritation of skin or hair vessles as much as
possible. Sometimes a medium is used that has a pore widening effect on the
skin. The use of the medium feels nice and warm, but some people are over
sensitive for pore widening products, while the skin can lose much warmth at
low temperatures. Besides, the blood should not go to the skin, but to the
muscles.
When should you use sports massage?
Massage can be used on fatigued or stiff muscles. It is not the case that
sports massage is always comfortable and useful. A sports massage on very
stiff muscles can be too hard very quickly, after which the muscles feel
more painful and stiff. Sports massage should never be used on a torn muscle,
an inflammation, an open wound or when one has a fever.
Sports massage is often performed (the day) after a game or practice session.
Muscle waste products such as fluid and lactates can build up in the muscle
after an intense workout. This can be limited by performing a proper
cool-down. A recovery massage improves the way the muscle rids itself from
the waste products, and it will greatly reduce or prevent muscle ache. The
body will be recovered much quicker and can take on the next challenge
quicker. A recovery massage usually takes approximately 20 minutes. And can
very well be combined with a warm bath or a sauna. If the muscles were very
extremely burdened, such as during a marathon, it is better to wait a little
longer before using a recovery massage. It is much better to let the
burdened muscles rest, for instance with an ice massage, preferably 5 times
a day, 15 minutes each.
In conclusion: Sports massage increases the recovery, and is very useful for
athletes who practice (almost) daily. It should be seen as an addition to a
cool-down and other recovery steps.