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INTRODUCTION
Did you know that sports massage is something that can improve your performance if you are involved in any type of sport? Sports massage is not just for elite athletes. It has dramatically improved the performance of weekend golfers, tennis players, martial artists and recreational sports people. Besides this, sports massage is something than can really help just about anyone who goes to the gym a few times a week, goes running, or does any kind of workout at home. Sports massage is universal in this respect, but many people are unaware of it and the benefits they are missing out on. As such, this guide will give you the most important information that you can put to use right away and benefit from. If you are interested in improving your performance in your chosen sport, then this short guide is going to be invaluable. Many people dont seem to know about or understand what an impact massage can have on their body, and therefore on their sports performance. As such, this eBook is going to cover these things so that you can gain great benefit in the process. Imagine hitting the golf ball further, running faster, being more flexible, eliminating niggling injuries, releasing stress and playing with ease. These are things that can occur very quickly with correct massage therapy. The top premiership football players and many pro sports people now use sports massage therapy as an integral process in their training cycle. They know that sports performance benefits are closely linked with sports massage. More specifically, because sports massage reduces the risk of injury and enhances recovery periods. A sports massage will release muscle tension and help to reduce muscle imbalances in the body.
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These muscle imbalances are usually what lead to more severe injury. Sports massage is also used to rehabilitate soft tissues. When sports massage is used, the blood is brought to special muscle groups. This increased circulation helps the bodies natural recovery of tired and over worked muscles fibres, as well as assist the lymph system to rid of toxins and acids that are created as a result of exercise. The extra blood flow brings more oxygen and essential nutrients. This is what speeds up the recovery process, allowing you to exercise more often and reach your true potential. This guide will give you all the information that you need to get the maximum benefits from a sports massage. You will find a host of useful tips and advice on how to apply sports massage to your life in order to reduce injury, gain health and improve your performance. You will also learn how to perform many simple treatments yourself. There are sections on self-massage throughout the guide. Self-massage only takes a few minutes to learn. You can quickly identify the points on the body that need to be massaged and through practice can heal your own body. There are certain massage strokes that need to be learned and these are covered in the guide also. You will then know which massage strokes to use and in which order (this is important). You will also know which set of massage strokes are needed in certain areas of the body. This is important if you are engaged in certain activities or sports. All it takes is a short ten to fifteens minutes to stretch, press or flex certain areas of your body. Sports massage will leave you feeling lighter, more powerful, more flexible and with more energy. It will also remove those little aches and pains that you may have been coping with. Lets get started with the first obvious question
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This is because a sports massage will reduce the risk of injury and increase the range of motion in your joints. If you have muscular imbalances, then these things can also be corrected with both sports massage and the correct strengthening exercises Besides these obvious benefits, a sports massage will also increase your flexibility, remove tension and stress, remove swelling and remove fatigue. Many people feel a new sense of energy when they finish having their sports massage. Massage works alongside the natural healing process in the body. This occurs because a massage will increase the blood flow to certain areas of the body. This means that any problems or injuries can be quickly recovered from by manipulating the flow of blood to vital tissues. The real benefits of a massage As I said in the opening pages, sport massage is extremely beneficial to people from all walks of life. It is not just useful for the professional athlete. If you lead a busy lifestyle then it is very possible that you are dealing with work related stress. This is very difficult to avoid in todays busy workplace. Work related stress is something that massage can certainly help with. It will aid in preventing serious injury while also healing your body. The physical symptoms of work related stress are often forgotten or unknown by many people. You must recognise that stress is manifested in physical aspects as well as mental. If you have a small injury then this can become much more serious when stress is added as an outside factor. The most common physical symptoms besides headaches are back and neck pain. The physical pain of stress comes from sitting at a desk for an extended period of time every day. Stress can also be caused in places other than the office. People who earn a living through manual labour are very prone to stress and injuries also. The heavy loads that are placed on people who work in construction or other manual
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labour jobs are extensive. Such people often have more problems with their deep tissues which sports massage can certain help with. If you have work related stress and engage in sports or exercise, then you are very likely to have scar tissue, muscle tightness and a host of other problems that a sports massage can help you with Office stress If you sit a computer desk for extended periods of time then you will know the effects that it has on your body. These days, employees are starting to understand the serious implications this has on their workforce and how it can reduce productivity. If you do sit at a desk for long periods of time then you need to take regular rests and massages in order to counteract the effects. Massage will really reduce the stress levels as it works on the body and the mind at the same time. Companies with employees should certainty think about introducing mobile massage units in order to reduce stress and create a more relaxing work environment. This will in turn increase the productivity of the employees and also reduce the number of people who take sick leave through work related stress. Work related stress Most people suffering from work related stress often wait until its too late to deal with the causes and seek help. Often, this means that injuries arise or they suffer in a lot of pain. This does not need to be the case. If you feel more tired than normal, exhausted or feel pain in parts of your body that are normally fine, you should seek out a massage therapist. If you dont go to a massage therapist, then at least invest in a handheld device that lets you massage part of your own body.
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These home massagers give you drug free pain relief when you need it. They also give you a powerful deep tissue massage. Other quick benefits include: Reduced risk of future injury Improved circulation Improved muscle tone Relief from constant cramping More flexible joints These are a great investment and let you heal your body in the comfort of your own home. They also bring a great deal of relaxation to your mind. If you suffer from work related stress, have golfers elbow, tennis elbow, general sporting aches and pains or muscle fatigue then you should think about a sports massager for home use. Never let the stress or physical pain get too bad before seeking out the benefits that a simple sports massage can bring you. It is also a very good idea to take a regular massage as part of a preventative plan. This will help to prevent injuries and also give you mental relaxation. If you engage in regular sports massages, you will also increase your overall wellbeing and health. This is due to the pressure on the soft tissues and the good circulation of blood. If you are involved in some form or activity or sport, then this is very important. Small injuries or knots in the muscles can be turned in to serious problems when stress is involved. Of course, these things can bring you benefits in every aspect of your life. If you feel happier and healthier, you will engage in more activities and also simply enjoy life more. As you can see, a sports massage can really bring many benefits. You can feel much better, more flexible, reduce the chances of injury and also strengthen your soft tissues with a sports massage.
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These benefits include both physical and psychological changes that improve general wellbeing. How are the massage benefits applied? The massage benefits are brought about when the massage therapist uses their hands to apply systematic pressure on your body. There are a number of different techniques involved in a massage. There are also many different strokes that can be used. These will depend on the patient, the health of the patient, the situation and so on. Some of the most common therapist techniques are: Stroking and gliding (effleurage) Kneading the soft tissues (petrissage) Percussion/ Friction (tapotement) The three strokes above are now going to be explained on the next page. This will give the information that you need to know and understand.
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about where to begin, how to use your hands and how much pressure to use. If you visit a sports massage therapist, then you will know what they are doing by reading the three main strokes used above. This gives you a good idea of where to begin. In the next section, you will find out what to expect when you visit a sports massage therapist.
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WHAT DOES A SPORTS MASSAGE INVOLVE? During a sports massage, your blood will be stimulated, as will lymph fluids. This is different to a number of other massages as its actually a type of Swedish massage. There are some sports massage movements that use a process called trigger point therapy. This method allows the person to break down the adhesions, commonly known as knots in the muscles. This increases the range of motion for the muscles being massaged. There are four main types of sports massage available. They are listed below. The details of whats involved is also given: 1. Pre-event sports massage this is a short massage that lasts for about 15-45 minutes. It is used to stimulate the person just before an event or exercise, focusing on the areas of the body that are going to be involved during exercise. 2. Post-event sports massage this massage should be given within an hour after the event or exercise. It is used to normalise the bodys tissues. 3. Restorative sports massage this massage is used during actual training or exercise. It will let the person train harder and reduce the risk of injury. 4. Rehabilitative sports massage this massage is specially used to alleviate pain caused by an injury. It should help to restore the body to good health. A sports massage is performed by a certified sports massage therapist. The sports massage therapist can also create and design a plan for you if you would like to have regular sessions. You can find sports massage therapists in a number of different places as they are becoming more popular and widespread. Some of the most obvious places to find them are in shopping malls, leisure centres, at home, hospital, spas, health retreats and also in the workplace (depending on where you work).
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You can search for sports massage therapists online or look in the yellow pages. Understanding the different types of sports massages listed above is very beneficial, as you can tell the therapist exactly what you need and know what to expect.
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Gastrocnemius (calf muscle) Knees Ankles Plantar fascia (thick connective tissue in the foot) piriformis (buttocks area) gluteals (major muscles of the buttocks) iliopsoas (dorsal hip muscles) It is also important to pay attention to your lower back during a long walk. This is an area that becomes stressed, as muscle imbalances in your body are present. If you have lower back pain (even occasionally), you will find a great deal of benefit from a back massage. Of course, the final thing to mention is that a foot massage is also a great idea. This will really relieve the aches and stress in your feet and gives them a fresh feeling right away. Foot massages are very good for overall rejuvenation and considered important for organ functioning in Chinese medicine (whether you choose to believe this or not). The next page is going to show you how to give yourself a foot massage. This is great for walkers, runners and other endurance athletes. It is also a good for anyone who plays sports that require a lot of walking. Golf is a great example of this and golfers will benefit immensely from this technique.
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As I said above, these differences help the muscles and soft tissues to stretch more easily. When getting a sports massage you will see how the therapist uses a number of different frictioning techniques. These are not generally used in other forms of massage. The fricitioing techniques involve a process of massaging the tendons across the fibres repeatedly. This is done to break down any adhesions and soften the scar tissue that has built up over time. The exact techniques to be used will be different for each individual. The sports massage therapist will choose the precise techniques to be used. The main goal that sports massage therapy works towards is ease any muscle tension, improve the circulation and increase the mobility of the patient. The sports massage frequency will be decided by the intensity and regularity of sports or activity. Most professionals get sports massages during their training sessions. They schedule in the times when they need more recovery and when the massage wont impact their training. For some people, this will be impractical or simply too much. When should I schedule a sports massage? If you are moderately active in your exercise then you should get a sports massage between your most strenuous training days. However it is often recommended to have an 'easy' day after your massage to help the body recover, adapt and get the full benefit of treatment before over working the fibres again. The reason for this time scale is to allow your muscles to recover much more quickly. It also means that you are far less likely to get injured in your next training session, practice or game. When choosing a sports massage, it is important to see a professional with the proper certification.
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As with other therapeutic massages, there are many specialisations so its good to speak to a few before choosing. You need to ensure that the massage therapist understands your needs. You can also find sports massage professionals that work with specific people. There are some that only work with athletes, or with young people. On that note, if you have a child, then you should ensure they are at least twelve years old before letting them have a sports massage. Sports massages are certainly beneficial for young people engaged in sports and exercise, but wait until there are in their teenage years. If they have sports massages before puberty, the soft bones and joint space can be injured.
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The sports massage will be performed depending on the area that needs to be addressed. The techniques will be based on the blend of Swedish massage strokes and shiatsu. The sports massage procedure directly prevents injuries with the 3 main strokes involved. The gliding strokes are done first to prepare the muscles. Next, the kneading movements are used with the hands, thumbs and fingers to reach the deeper tissues. This is where the muscles fibres are stretched and fluids are mobilised. This process of the deep tissues massage also induces relaxation in to the muscles. The final stroke is done with circular pressure. This will break down the lesions and scar tissue that is present. These strokes directly prevent these lesions for creating more serious injuries in the surrounding muscles. As you can see, a sports massage has a direct effect on the muscles of the body and directly prevents injuries from occurring, providing you reach the scar tissues and lesions soon enough.
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Right now, we are going to look further into the recovery process and how sports massage can really help you in this regard. Sports massage is also a great compliment to other therapies as it greatly enhances and speeds up recovery due to wide ranging benefits. The other therapies that it complements very well include physiotherapy, osteopathy, chiropractic and even medical surgery. If you have used any of the methods listed above, then you are a very good candidate for a sports massage. The reason that sports massage help with active recovery from exercise is because of the physiological effects. These include the changes in the blood flow, which pump blood to the areas most needed. This is great if you have been exercising one particular muscle groups or one specific muscle groups intensely. Generally this is always the case in sports or exercise. A good example is the legs when running or cycling. How does sports massage aid recovery? When you are able to pump more blood to these muscles and focus on removing the toxins or increasing the space between muscles fibres, you will drastically increase the rate of recovery. The other benefits of sports massage when increasing the rate of recovery are reduced levels of fatigues in the soft tissues. Of course, if are able to reduce the length of fatigue, then you can train again much sooner. Whats more, you can also increase your health and reduce injuries as the fatigue goes away. Sport massage enhances sleep Recovery is also enhanced as research shows that an enhancement in sleep is seen following a sports massage. Of course, sleep itself is vital to the recovery of the human body. This is the time that the body restores the nutrients, and releases the hormones needed
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to build strong muscles. It is also the period of time in which most physical recovery takes place. Other recovery benefits include a reduction of swelling and discomfort in the muscles. It has been shown that a sports massage is very helpful to speed up this process. Sports massage increases flexibility On top of this, you can also expect the sports massage to give you an increase in flexibility and strength following a massage. This is great both before and after any exercise or sport. Many people dont realise that strength is closely related to flexibility. Indeed, the more flexible the muscles, the more strength you can build in it. This means that having flexible muscles is very important if you want to be as strong as possible and also remain injury free. By using a sports massage, you can increase your flexibility and also reduce the chance of injury. In effect, you can combine the benefits into one session. If you are involved in sports or any exercise then you are putting your body under stress. You can only exercise again at full capacity if you body has healed. If you want to stay injury free and healthy, you need to have some form of recovery plan. A sports massage will fit into your recovery plan perfectly. When you put your body under increased loads (more than it is generally used to) then you cause microscopic damage to the muscle and fascial tissue. This is called micro-trauma and needs to be healed. During the natural recovery process that the human body goes through, your body will go through an adaption phase. This is how the human body protects itself and grows stronger. In other words, the body grows stronger in order to protect itself. Of course there are usually some side effects of any training or physical exercise. These cannot be completely avoided, but they can certainly be dealt with.
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As training leads to an increase and usually abnormal muscle tension, you will often feel your muscles tightening. Generally, people will complain of stiff muscles. Of course, this prevents you playing or exercising at your maximum. It doesnt matter if you are playing a round of golf or rowing on the rowing machine, it will stop you from being at your best, and can also lead to injuries. These changes are what often lead to injury. The damaging changes in the soft tissues cause the muscle fibres to be disorganised. This leads to scar tissue forming. It also leads to adhesions developing. This takes place when muscle, fascia and other tissues stick to one another. This is when a reduction in flexibility occurs, which impacts your range of motion and reduces your performance to a certain degree. This is also when a serious injury is most likely to happen. Why do tight muscles prevent recovery? Tight muscles reduce the blood flow. The proper blood flow is essential as this is what transports the needed nutrients and oxygen required for effective recovery. As the muscle tissue is under a sustained amount of stress, it is very possible that certain trigger points can be created. At these points a risk of injury in greatly increased. This is also enhanced if the area that was exercised underwent a previous injury. Also, tight muscles slow the removal of metabolites. These can get stagnated in the muscles tissues, which lead to inflammatory effects and muscle pain. How do tight muscles cause injury? Tight muscles cause injury because tightness in one group causes imbalances in other muscles groups. The other muscle groups will try to compensate for those not working correctly. This causes muscle imbalances and will eventually show up as an injury in some part of the body. The area usually affected is generally the weakest part.
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When the tightness of one muscle is not addressed, it will cause biomechanical problems to develop. This will often lead to joint problems such as: Knees Back Pelvis Groin Neck Muscle imbalances also affect the posture, which is a very common problem for many people. There are many people walking around with postural problems due to muscle imbalances. These are often the result of sitting at a desk all day and not doing any exercise. Of course, they can also occur through doing exercise. These can be limited or avoided with sports massages. One common symptom of tight muscles is one dominant side of the body to another. You can also find dominant muscles on the body. How does muscle tightness affect performance? Muscle tightness interferes with the nerve feedback mechanisms. These are essential for good control of your movements. As such muscle tightness has a very powerful effect on how able you are perform certain movements and exercises. Again, this will restrict your movement, which limits your performance, but also increase the chances of injury. If you are able to deal with these tight muscles, you can remove the chances of both occurring. The extra tension in the muscles will also add more stress to the muscle attachments sites. This is also true of tendons. While it can cause injury at these particular locations, the muscles themselves are also very susceptible to injury.
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All of these things limit your recovery time and determine the health and fitness of your body. As a conclusion to the recovery section, lets cover the main aspects again: Sports massage aids in the recovery process as it will help to remove the toxins from the muscles. Sport massage aid recovery as it will supply and draw more oxygen and nutrients to the areas needed. This will lead to a faster recovery time and it will be easier to return to activity much sooner. Sports massage helps with recovery as it decreases the sensation of fatigue in the muscles. Sports massage aids in the recovery process by reducing muscle spasms and normalising muscle tone. Sports massage aids in the recovery process as it breaks down adhesions and breaks up muscle fibres that have stuck together. Sport massage will reduce excessive muscle tension, increase the range of motion in the joints and reduce stress on the muscle and joint junctions. This will certainly help to prevent injury and increase the rate of recovery. Sport massage will offer the patient many physiological benefits and also encourage much better sleep. As sleep is very important for effective recovery, the sports massage directly increases the rate of recovery in this instance.
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SELF-MASSAGE TUTORIAL
There are three basic strokes that you need to learn for a self-massage to be effective. Everyone can learn a few simple massage techniques to help themselves recover and feel better in a much faster time. The main strokes that you need to learn at the moment are: The Glide The Squeeze Drumming. Once you have these three strokes learned, you can just apply some simple variations for the area of the body you are working on. You can then use sports massage strokes anywhere from your head to your toes. The good news is that you dont need any massage oil or special massage beds. You just need to be willing to learn the following techniques and learn about your sense of touch. Heres the first stroke: The Glide The glide stroke is called effleurage by the professionals. This is the stroke that sports massage therapist always use first. The best way to think about this is the glide, slide or skimming motion on your body. Sit down and try it out on your legs. You will quickly notice how warm your hands and your legs become. This is the main reason for using this technique first. It is used to warm up your body before the more intense massage strokes are brought into action. One important rule to keep in mind is this: when applying pressure you need to move in the direction of your heart. This helps to move blood back toward your heart (this has also been covered earlier in the guide but I know some people like to skip sections so I need to repeat myself).
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Start with ten gliding strokes up and down your thigh muscle. The key is moving light pressure away from your heart and more intense pressure as you move towards it. You can practice this stroke on your leg. Keep gliding your hands up and down your thigh, varying the pressure in order to get a sense for the touch needed. Use strokes with different speeds and pressure in order to get a good idea of how it should be done. Pay attention to the feeling. When you reach to you toes, you also give yourself a little stretch, which is very beneficial. Once the first leg is warmed and massaged, you can move on to the other leg. Follow the same guidelines as above. Ensure that you cover the entire surface of the leg. It should feel relaxing and actually give you a good sensation. It does take some time to get used to, so dont expect everything to be right on the first attempt. Let move onto the second self-massage stroke. The Squeeze The squeeze is the second stroke that we are going to cover. It is called the squeeze because it compresses the muscles that you are going to be squeezing. The purpose of the stroke is to warm up your skin and the soft tissues in your body. This will increase the circulation of the blood, which brings in nutrients and oxygen into your cells. It also ejects the toxins from your body. These toxins will have built up during exercise (for example running). This is a very good technique because it feeds and cleans the muscle cells that have been placed under intense stress during the exercise that you have been taking part in. Heres how to practice the squeeze stroke: You can start to practice this technique by squeezing your calf muscles. Interlace your fingers and place the muscle between your hands. From here you squeeze your hands together. Start at the bottom of your calf and then move up toward your heart. From the toes
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up. Remember the reasons for this were given above. Focus on keeping your calf muscles relaxed, but start to vary the intensity of your squeeze. Also, alter the area that you are covering with the squeeze. Practice by doing at least ten squeeze massage strokes. Once you have done this, move onto the other leg. From here, try to squeeze your entire leg by starting at your Achilles heel. From this point, move up the leg as far as you can go. You can start to use two hands at this point. Be patient and take your time. Remember to keep pressing and compressing the muscles as you move up the leg. Once you have both legs complete with the squeeze stroke, you can either do this again or move onto the third stroke. The next self-massage stroke is called the drum. The Drum The third stroke that you need to use for a self-massage is the drum. It is called drumming because its a stimulating massage stroke. It is done by using your hands to actually drum on your body. You can think of your body as a musical instrument. Dont drum to hard to begin with, to avoid hurting yourself. As you practice more and more with self-massage, you will begin to learn about both the massage technique and the amount of pressure that is required. You can use this technique with a simple easy tapping rhythm. You can use your hands, flat open hands, the sides of your hands, or any other part of your hand that feels good to you. As with the other two massage strokes, start at your toes and move up toward the larger muscles of your body. Start with one leg and compete it. From here, you can then move onto the other one. You will quickly get a good rhythm built up so you can then complete the process.
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Practicing Self-Massage Now that you have started practicing self-massage fro yourself, you will soon improve your recovery rate and reduce the risk of injury. You will also find that the self-massage gets easier every time that you practice. It is certainly worth going to see a professional sports massage therapist, but learning self-massage is an excellent skill to have at your disposal. Remember to practice it regularly following exercise. For example if you go running regularly, then its good to practice the three strokes during your training program. This will greatly increase your recovery process and reduce any soreness. Over time, you will notice that your general wellbeing has improved and you feel more energetic. This occurs because frequent massaging strengthens the immune system and encourages a positive mindset.
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Make sure that you work any sore areas in order to break up tight muscle fibres and scar tissue. The calves are one of the muscles that can get very tight when its exercised so work on this area. 6. Move to massage your thigh muscles now. You will need to apply firm pressure up and down the front and the back of your thighs. As with your calves, you need to work on the sore areas of your thighs with your thumbs and fingers. Remember to use deep friction, as this will increase the blood flow and circulation in these muscles groups. 7. Running can also create pressure in your neck and shoulders. If you have been running for a long time then its likely you have built up a lot of stress in these areas. In order to work the neck and shoulders, you need to use thumb pressure and light friction up and down the muscles at the back of your neck and across the shoulders. A good tip here is to move your head from side to side. You should also shrug your shoulders in order to relax this area of the body and bring in more blood, oxygen and nutrients. If you follow the list of actions above then you will remove a lot of the tension and tightness in your body. There are different reasons for needing a sports massage after a run. Some people need their feet and calf muscles massaged most. Other people need to focus on their knees and hips, and other people need to focus on their hamstrings. Because everyone is different, they have different ways of responding to the stress from running. If you are running regularly, then you probably need to have a regular massage also.
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Learning to perform self-massage is a good skill. Its also a good idea to have a handheld massage device available. The best handheld massage devices combine pressure with vibration to maximise the circulation of blood in the area used.
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Remember, often a therapist will give you exercises to do at home to speed up recovery of any injuries. Many recommend a powerful handheld home massage unit to assist you with this, such as the Aldrah Health Pro Sports Massager. "As a Sports Therapist I often recommend to my patients to treat themselves inbetween sessions to really speed up the recovery process. The pro sports massager is a great tool & powerful enough to have a real positive effect - and I would certainly recommend patients to use it often on the problem area before their next session with me to really boost recovery." Paul Medicott, Sports Therapist - UK www.thecommonspractice.co.uk
For more information on sports massage and the Aldrah Health pro sports massager for home use, go to: www.aldrahhealthpro.com
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