Ever heard of a sports massage? If you’re heavily involved in sports and thus strain your body and muscles, you may suffer from overuse. One of the most suggested ways to treat overuse is rest or using a sauna. But a sports massage can also help you combat overuse.
Table of Contents
- What is a sports massage
- Causes of overuse
- Massage techniques
- When to get a sports massage
- How sports massage works
- Effects of a sports massage
- “Removing waste products and lactic acid through massage”
- “Recovery after physical activities.”
- The difference between a physiotherapist and a sports masseur
- Conclusion
Through a sports massage, important processes that aid in the body’s recovery can be promoted. A good massage can alleviate overall body overuse and localized overuse. This is mainly achieved by improving blood circulation, which enhances the transportation of nutrients and oxygen while removing waste products.
What is a sports massage
A sports massage is characterized by performing various techniques on an exposed body part of an athlete with the aim of improving the condition of the body part or athlete, treating the injury being addressed, or minimizing discomfort.
The techniques and massage methods trigger responses in the body, initiating the process of recovery. This is because the body functions as a unit; therefore, when physical or mental stimuli are applied, the body reacts. If an imbalance occurs in the body, due to overuse, several reactions can occur, such as muscle pain, fatigue, poor circulation, stiffness, and increased tension. A sports massage can alleviate or reduce these reactions. Thus, a sports massage is primarily aimed at getting athletes back in shape but can also be relaxing, making it suitable for non-athletes as well.
When applying a sports massage, the following processes are initiated by a sports masseur:
- The capillaries in the skin and muscles dilate, significantly improving blood circulation. This improved circulation aids in better removal of waste products, thus preventing muscle soreness.
- Oxygen and other nutrients reach the muscles more effectively, aiding in recovery and growth.
- Muscle tension decreases due to the internal pressure of the massage.
Causes of overuse
Several causes can be attributed to muscle overuse:
- Unilateral loading
- Injuries
- Static loading
- Poor technique
- Incorrect execution
- Poor warm-up
- Cold temperatures
- Chronic loading
- Fatigue
- Change in exercises
- Excessive and intensive training
- Incorrect clothing and shoes
Massage techniques
When a sports masseur treats your overuse complaints, they employ various massage techniques. Commonly used techniques include friction, kneading, shaking, and tapping movements. Often, a lubricant is used to make it as comfortable as possible for the athlete and to prevent friction and irritation. This lubricant may also serve another purpose, namely, promoting better circulation through vasodilation.
When to get a sports massage
If you’re experiencing tired and stiff muscles due to overtraining, a sports massage can help alleviate muscle soreness. Do not visit a sports masseur if your muscle soreness is still severe or if your muscles are still stiff. Afterwards, it may feel less pleasant because the muscles may feel stiffer and more painful. And remember, you should never get a sports massage if you have a muscle tear. This also applies if you have an inflammation or if you have a fever or a wound on your skin.
The massage itself is often given the day after the competition or training. If you do a proper cool-down, many of the waste products can be removed, largely preventing discomfort. However, if fluid and lactate still accumulate after training, muscle soreness may occur.
If the sports strain has been very intense, such as in a marathon, it is advisable to postpone a sports massage. In such cases, it is recommended to allow the muscles to rest first by using ice massage.
How sports massage works
”A sports massage is the application of a complex of techniques to an exposed and relaxed body part of a healthy sports practitioner with the aim of improving, perpetuating his physical condition and removing any adverse effects of that sport or minimizing them.” (1)
This definition doesn’t say much about the massage itself. Massage is the application of mechanical stimuli to the body. These stimuli trigger responses in the body, which should lead to recovery and homeostasis (maintaining the body’s own system) throughout the entire human organism. However, the precise reactions in the body due to massage are often unknown.
Effects of a sports massage
The effects of a sports massage include:
- Improved blood circulation.
- Improved supply and removal of various tissue fluids, both intracellular and extracellular, fluid from blood vessels and lymph vessels.
- An increase in the permeability (permeability) of the vessel wall.
- Improved metabolism (partly due to improved blood circulation).
- Improved muscle function (due to improved muscle blood flow and modulation of muscle tone).
- A general influence on well-being (strength sensation, fatigue, deepening of breathing, promotion of sleep, mood, and psyche).
- Psychological effect.
These effects arise from the massage stimuli provided. The influence of a massage stimulus can be subdivided into different types:
Mechanical Effect
Effects arising from touch on the skin, subcutaneous tissue, muscles and tendons, blood and lymph circulation, and joints.
Reflexive (via the nervous system)
Touch on the skin stimulates various receptors. Influence on muscle tension, pain, and vascular diameter.
Chemical-biological (tissue stimulants):
The main substances are histamine and acetylcholine. These substances have a positive effect on blood flow.
Bio-energetic effect
This does not fall under sports massage (concerns energy flows, such as shiatsu).
Psychological explanations
Psychological reactions are often explained through the pituitary gland and the limbic system, which are related to our emotions and motivation. Source: (1)
“Removing waste products and lactic acid through massage”
There are differing opinions about the various effects of a sports massage.
It is often claimed that massage removes waste products and lactic acid from the muscles into the bloodstream, but there is actually no evidence for this.
In fact, it wouldn’t be possible:
Science doesn’t support some ingrained beliefs about massage. ”It can’t push toxins out of the muscles and into the bloodstream,”
JoEllen Sefton, Ph.D., Associate Professor of Kinesiology at Auburn University
“Recovery after physical activities.”
Researchers at Ohio State University studied and compared the results of 27 different studies in this field (3). They looked at the effects on muscle recovery, both in terms of symptoms and athletic performance. The outcomes were not clear on both points. Case studies, studies examining the behavior (effect) of the subjects in daily life, showed no advantage of massage. There was no evidence of improved performance or recovery. However, controlled studies following subjects in a controlled environment did show a modest advantage of massage.
Case series provide little support for the use of massage to aid muscle recovery or performance after intense exercise. In contrast, RCTs provide moderate data supporting its use to facilitate recovery from repetitive muscular contractions.
T.M. Best, The Ohio State University
The difference between a physiotherapist and a sports masseur
There is sometimes confusion about the roles of a sports masseur in relation to a physiotherapist. The sports masseur only massages the “healthy athlete”; athletes who still suffer from an injury are often still under the care of a doctor or physiotherapist. Treating pathological cases (someone with a disease) is not part of the sports masseur’s job description. A sports masseur works more for injury prevention and overload relief (recovery promotion). A physiotherapist treats the client when they are injured.
Tasks of a sports masseur according to the Dutch Society for Sports Massage (NGS):
- Examining the musculoskeletal system with function tests
- Developing a treatment plan
- Massaging the client
- Taping and/or bandaging the client
- Applying first aid if necessary (on the sports field)
- Providing information and advice to clients or groups
- Registering and recording data of clients
Sports massage can be done before, after, or during (the rest of) a match or physical exertion. Before a workout, a massage will mainly be stimulating in nature. The body is then primarily stimulated and prepared for work. In addition, techniques are performed more quickly. After exercising, a massage is mainly “sedative” (general relaxation), with techniques being performed more slowly and deeper.
Conclusion
The myth that waste products from the muscles are massaged into the bloodstream is not true, even though this is still claimed. Nor is it clear whether massage can promote recovery after physical exertion. In theory, massage can cause many other positive physical reactions. In practice, a massage is often just enjoyable, and this alone can have a positive effect on overall well-being.
References
- W. Snellenberg, Handbook of Sports Massage 2013
- J. D. Crane, D. I. Ogborn, C. Cupido, S. Melov, A. Hubbard, J. M. Bourgeois, M. A. Tarnopolsky, Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage. Sci. Transl. Med. 4, 119ra13 (2012).
- Best TM1, Hunter R, Wilcox A, Haq F. Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clin J Sport Med. 2008 Sep;18(5):446-60. doi: 10.1097/JSM.0b013e31818837a1..
