Taken on a new running regime or trying out a new sport? Here’s how a sports massage can keep you going…

This guest post is courtesy of the Leeds based Olive Massage.

An introduction to sports massage…

The sports massage technique was designed to help speed up recovery time after undertaking physical exercise. It was originally created by an Olympic athlete, who believed it would improve his performance and has since become a popular treatment worldwide.

Techniques used in sports massage

Sports massages feature a variety of different techniques to relax muscles and relieve tension. Usually, treatment would comprise the following five techniques:

• Effleurage – This is used to remove waste products from the body and to increase blood circulation. It includes circular stroking movements using the palm of the hand.

 

• Kneading – The main objective of this is to apply pressure and lift muscles using circular upward movements, in-order-to break down, restore and realign collagen fibres.

 

• Wringing – This focuses specifically on tight muscles and is performed onto different areas of muscles, for example the lower back might be a target area. During this process muscles are lifted, squeezed, and forced to move in different directions (side to size, forwards and backwards).

 

• Hacking – With both hands facing one another, the therapist will carry out a ‘chopping’ like motion on the skin. This technique is known for being much rougher than others and is very successful in activating soft tissues.

 

• Trigger Pointing – During this process pressure is applied to the trigger points (small muscle knots, cramps, or spasms) in order to reduce pain and restore movement. Through breaking down scar tissue, this technique promotes healing and helps maintain healthy muscles.

Before any treatment is carried out you should discuss any specific requirements with a trained therapist. They can then tailor the treatment depending on the sport or activity you do and target muscle groups that are used the most. Through targeting overworked muscles, you will reduce the changes of experiencing delayed onset muscle soreness (DOMS).

How will I feel after a sports massage?

It is very common and normal to feel sore after receiving a sports massage, the reason being that your muscles and body have experienced trauma. Following the treatment, you may also feel thirstier than normal, therefore it’s important to stay hydrated both before and after your sports massage. It’s also not unusual to feel cold after having a sports massage. If you do feel cold, a warm bath will help to heat you up and will also work to alleviate muscle soreness.  

You may be thinking that this doesn’t sound like much fun, but don’t worry! If you experience these symptoms, it is simply your body trying to metabolise the waste products that your muscles and soft tissue have released during treatment (which is exactly what you want to happen!).

When is the right time to get a sports massage?

When thinking about the best time to book your sports massage, there are two main options:

• Pre-event

This is carried out before a sports event/competition. It can help prevent injury and prepare your muscles for exercise, by making them more flexible and looser.

 

• Post-event

The aim of a sports massage after undertaking exercise, is to reduce muscle soreness and stiffness. Another great benefit is that recovery time will reduce significantly, enabling you to return quicker to sporting events or training.  

Is a sports massage right for me?

Although sport massages are incredibly popular amongst professional athletes, don’t let this put you off, as more and more non-athletes are also opting for this type of treatment. Sports massages are a good treatment if you are looking for help in treating and preventing injuries, managing chronic pain, and increasing your range of movement.   

If you are a keen sports person and you’re prone to injury, incorporating sports massages in between your training schedule and competitions can be a brilliant option. It can also help you mentally prepare for activities and big competitions. On the other hand, beginners may not be used to the aches and pains following physical exercise, which can be eased through sports massage therapy.

So, in summary, no matter what level you may be, anybody can enjoy the benefits from a sports massage! Don’t be scared to give it a try and make sure you this type of treatment is carried out by a trained specialist.