SPORTS MASSAGE

3RD YEARS

DEFINITION.
Sports Massage is a special form of massage
and is typically used before, during, and after
athletic events.

Aim.
the aim is nearly always to increase the level of
training and thereby subject the body to gradual
and controlled overuse.

It is this overuse that may often create problems

and imbalances in the soft tissues. If these are
ignored and allowed to become chronic, they will
not only hinder the athlete's rate of
improvement, but also in many cases their
performance.

PURPOSE..
The purpose of the massage is to prepare the

athlete
for peak performance,
to drain away fatigue,
to relieve swelling,
to reduce muscle tension,
to promote flexibility and
to prevent injuries.
to help alleviate the stress and tension which builds

up in the bodys soft tissues during physical activity.

Where minor injuries and lesions occur, due to
overexertion and/or overuse, massage can break
them down quickly and effectively.

What happens
when you
exercise..
The 'tearing down' phase of
the adaptation process often
involves stiffness and
soreness, especially when
the amount of movement is
significantly increased from
what the body has been used
to in the past.

 Delayed muscle soreness (24-48 hours after

exercise) may be caused by minor muscle or
connective tissue damage, local muscle spasms
that reduce blood flow, or a build up of waste
products (metabolites) from energy production.

 Trigger points or stress points may also cause

muscle soreness and decreased flexibility.

These points are specific spots in muscle and

tendons which cause pain when pressed, and
which may radiate pain to a larger area.

Trigger points may be caused by sudden trauma

(like falling or being hit), or may develop over
time from the stress and strain of heavy physical
exertion or from repeated use of a particular
muscle.

 Heavily exercised muscles may also lose their

capacity to relax, causing chronically tight
(hypertonic) muscles, and loss of flexibility.
Lack of flexibility

muscle soreness, and predisposes you to injuries,

especially muscle pulls and tears.
Blood flow through tight muscles is poor
(ischemia), which also causes pain.

Sessions:
Pre-Event
Pre-event. Pre-event sports massage is given within the four
hours of preceding an event to improve performance and
help decrease injuries.
It is used as a supplement to an athlete's warm-up to
enhance circulation and reduce excess muscle and mental
tension prior to competition.
It is normally shorter (10-15 minutes) than a regular
conditioning massage, and focuses on warming-up the
major muscles to be used, and getting the athlete in a
good mental state for competition.

Intra-event
During an Event
Inter- and intra-event massage is given between
events or in time-outs to help athletes recover
from the preceding activity, and prepare for the
activity coming up. It is also short, and focuses
on the major muscles stressed in the activity.

Post event:
Post-event sports massage is given after a competition
and is mainly concerned with recovery.

It is geared toward reducing the muscle spasms and

metabolic build-up that occur with vigorous exercise.
Recovery after competition involves not only tissue
normalization and repair, but also general relaxation and
mental calming.

Post event massage is light and gentle in order not to

damage already stressed muscles.

A recovery session might be 15 minutes to 11/2 hours in

length.

Massage
Swedish massage is currently the most common
approach used for conditioning programs. It is
frequently supplemented by other massage
therapy approaches including deep tissue,
trigger point work, and acupressure.

The three main categories of massage that are

predominantly used in sport are effleurage,
petrissage and frictions

Effleurage
Effleurage should be carried out in a rhythmical
and relaxed manner starting with light touch at
the start of a session and building up to deeper
pressure for increased circulation and stretching
of tissues later in the massage.

It should not be rushed as it is during this phase

you need to begin to focus on any abnormalities
in the tissues that may require further attention
later in the massage.

Petrissage
Petrissage or kneading is used on deeper tissues
for mobilising fluids, stretching muscle fibres,
and inducing relaxation.

Friction
Frictions may be used for exploratory purposes,
or for deeper and sometimes more painful
movements aimed at breaking down lesions,
separating muscle fibers, and even breaking
down recent scar tissue.

Benefits
reduce the chance of injury, through proper
stretching.

improve range of motion and muscle flexibility,

resulting in improved power and performance;

shorten recovery time between workouts;

maximize the supply of nutrients and oxygen
through increased blood flow;

enhance elimination of metabolic by-products of

exercise.

Conditions:
Conditions that will respond well to a massage
as a complementary therapy include:
Muscle pain and stiffness
Muscle strain and sprains
Edema
Muscle soreness
Sore spots
Repetitive strain injuries
tendinitis