What are the Benefits of a Sports Massage? In this blog we will cover why sports Massage is commonly used by elite athletes as part of their training regimes. Does sports massage optimise your recovery? Does the average active person need a sports massage?
What is Sports Massage?
Sports massage involves a firm pressure of massage aimed to reduce muscular tensions. The massage can involves some active stretching or be more traditional massaging the muscles directly. It is not a holistic spa massage where a lighter pressure is used to focus on relaxation. The practitioner will specifically target your sore muscles that have been used a lot within training. It can also assist in correcting issues caused from repetitive and strenuous activity. Moreover sports massage helps support athletes to aid recovery and support training schedules. Similarly it will help people with demanding job roles ease tensions and reduce stress.
What is the Difference between Sports and Deep Tissue Massage?
With sports massage we can provide a combination of muscular stretching and firm massage. It will be more sports specific and tailored to you. Deep tissue massage has a even firmer pressure targeted towards specific areas of tension. Both treatments are bespoke for the client and we adapt the massage pressure depending on the individual’s needs.
Will a Sports Massage Get Rid of Knots?
‘Knots’ are areas of muscular tension and massage is good way to help reduce muscular tensions. By applying a firm pressure you aim to work on the connection between the deeper muscles and the connective tissue (or fascia) that lie on top of them. The connection between the two should glide freely but friction can occur after demanding training, injury, stress or indeed lack of use.
Sports Massage Mayfair
Typically you will feel relaxed, a feeling of being lighter, perhaps experience less pain with less muscular tensions. You could feel sore the day after a treatment but after that you should then feel a little looser with your muscular tensions. You may need to consider having a few treatments depending on how much tensions you are experiencing.
What are the Benefits of a Sports Massage?
Typically after a sports massage you feel like you have less pains, feel more relaxed with less muscular tensions. It is a useful tool to optimise recovery post exercise. It also helps to relieve the body of the stresses of modern lifestyles. Theoretically massage can help calm your sympathetic nervous system (fight of flight), reduce inflammation and promote blood circulation. A recent study showed effectiveness on post-race recovery from pain and perceived fatigue in long-distance triathlon athletes (Nunes et al 2016). Additionally it was effective for both delayed onset of muscle fatigue (DOMS) and perceived fatigue (Dupuy et al 2018). Ancedotally there is support from elite athletes to suggest it has multiple benefits, few side effects and useful tool as part of a wider programme. Moreover clients have reported postive changes with back pains, sleep patterns and tensions headaches.
Does sports massage hurt?
There could be areas of tensions which are uncomfortable but our clinicians are open to feedback and can adapt the pressure to your tolerance level. We want the massage to be effective (not to inflict pain) so we will look to find the right pressure to best suit each individual. We deliver professional, effective sports massage treatments focused on reducing muscular tensions, support active lifestyles and demanding job roles. Athletes we have supported are marathon runners, triathletes and volleyball players to name a few. We can support with regular treatment to help them achieve their individual goals.
How often should I get a treatment?
To support high intensity regular training I would suggest a sports massage once every week. If you are in the latter stages of marathon training with weekly long runs of 18miles. Then a weekly massage would be beneficial to aid recovery before the next long run. For moderate intensity training a sports massage once every three weeks would be sufficient. For office workers with upper back and neck tensions having two treatments in two weeks and then once a month to proactively help manage your demanding job role. However for best results view sports massage as part of a wider training plan. We would advise effective hydration and nutrition, Pilates and sufficient sleep to support more demanding exercise and job roles.
Is Massage or Osteopathy better for injuries?
In a word Osteopathy, sports massage will not help resolve injuries but it is useful for reducing muscular tensions. Osteopathy will diagnose your injury (low back pain, knee pain, hip pain etc) and explain why your injury occurred. Provide hands on muscular stretching, joint articulation and joint manipulations (only if appropriate). A rehab plan will be agreed upon with prescription of home based Pilates exercises. Advise will be given on your lifestyle, hydration and nutrition to optimise healing times. We offer 15 minute free osteopathy consultations to explain how we can help you further.
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Nunes et al (2016) Massage therapy decreases pain and perceived fatigue after long-distance Ironman triathlon: a randomised trial Journal of Physiotherapy 62, (2) pp83-87 available at https://www.sciencedirect.com/science/article/pii/S1836955316000187
Dupuy et al (2018) An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis Frontiers in Physiology available at https://www.frontiersin.org/articles/10.3389/fphys.2018.00403/full