The Hidden Benefits of a Sports Massage for Athletes
Karen Parnell
October 21, 2021
The Hidden Benefits of a Sports Massage
As athletes from time to time we all feel tight and maybe feel like we are on the verge of getting an injury. When you feel this way, you may consider a sports massage and you know you will feel so much better after. Sometimes there simply is not enough time as the time spent could eat into time spent training for that long distance event. Here are some reasons to not ignore that feeling of needing a sports massage and making the time to get one.
A study by the University of Sheffield in 2020 on the effects of sports massage on performance and recovery: a systematic review and meta-analysis, concluded that sport massage can improve your flexibility and also reduce the effects of delayed onset muscle soreness (DOMS).
Boosts Immune System
Athletes, who are considered healthier than the normal population, are in fact prone to infections of the respiratory tract, due to lowering of their immune system in the time frames after heavy training sessions. Apart from interventions such as washing your hands with anti-bacterial gel, wearing face masks etc after exercise etc to minimize the “open window” effect on infection, some other recommendations can be found in the scientific literature on how to cope with stressors and enhance the immune system when you that train hard and after big races.
Some things to consider are the right progression in training loads, a proper placement and balance of sessions, and allowing adequate recovery. Relatively simple measures can help, such as sleep hygiene and increased personal hygiene, reducing exposure to possible factors of infections, and proper nutrition rich in vitamins, hot beverages in winter, sauna and massage.
Photo by Andrea Piacquadio
Massage and Immunity
There are a lot of factors to consider to keep ourselves fighting fit for endurance sport training.
If we focus in on massage, we can see that Researchers Cedars-Sinai's Department of Psychiatry and Behavioural Neurosciences have reported people who undergo massage experience measurable changes in their body's immune and endocrine response.
"Massage is popular in America, with almost 9 percent of adults receiving at least one massage within the past year," said Mark Rapaport, M.D., chairman of the Department of Psychiatry and Behavioural Neurosciences. "People often seek out massage as part of a healthy lifestyle but there hasn't been much physiological proof of the body's heightened immune response following massage until now."
In the study, 29 subjects received 45 minutes of Swedish massage and 24 received 45 minutes of light touch massage. Each participant underwent informed consent, a physical and mental evaluation and was deemed to be physically healthy and free of any mental disorder. Massage therapists were trained in how to deliver both Swedish and light touch using specific and identical protocols.
Among the study's results:
- People in the Swedish massage group experienced significant changes in lymphocytes. lymphocyte numbers and percentages white blood cells that play a large role in defending the body from disease.
- Swedish massage caused a large decrease (effect size -.74) in Arginine Vasopressin (AVP) a hormone believed to play a role in aggressive behaviour and linked to helping cause increases in the stress hormone cortisol.
- Swedish massage caused a decrease in levels of the stress hormone cortisol.
- Swedish massage caused a notable decrease in most cytokines produced by stimulated white blood cells.
Photo by cottonbro studio
Self Massage
If you can't get to a sport massage therapist there are many modes of self massage like foam rollers and massage guns. You can read more about my favourite massage gun in this Blog.
Conclusion
If you are training hard for a long-distance endurance event, then having regular sports massages can improve your immunity that may be impaired during endurance training.
Massages can also help improve flexibility and help speed up recovery from DOMS.
Massage have also been seen to reduce mental and physical stress.
So next time you feel a bit tight and say “I really could do with a massage” then act on your instinct and seek out a good sports massage therapist.
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Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.
Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.
Need a training plan? I have plans on TrainingPeaks and FinalSurge:
I also coach a very small number of athletes one to one for all triathlon and multi-sport distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
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FAQ: Sports massage and its benefits
What is sports massage?
Sports massage is a form of therapeutic massage specifically designed to address the needs of athletes and active individuals. It involves the manipulation of soft tissues, such as muscles, tendons, and ligaments, to improve performance, prevent injuries, aid in recovery, and promote overall well-being.
What are the benefits of sports massage?
Sports massage offers several benefits for athletes and active individuals, including:
- Improved muscle flexibility and range of motion: Sports massage helps stretch and release tight muscles, increasing flexibility and joint mobility, which can enhance athletic performance and reduce the risk of injuries.
- Enhanced recovery: Sports massage can help flush out metabolic waste products, such as lactic acid, and improve blood and lymphatic circulation, accelerating the recovery process and reducing muscle soreness after intense exercise.
- Injury prevention: Regular sports massage can identify and address potential areas of tension, imbalance, or tightness before they develop into more significant injuries. It also helps correct muscle imbalances and improve body alignment, reducing the risk of overuse injuries.
- Pain relief: Sports massage can alleviate muscle tension, trigger points, and areas of discomfort, providing relief from pain caused by training or sports-related activities.
- Stress reduction and relaxation: Sports massage promotes relaxation, reduces stress hormones, and enhances overall well-being, helping athletes manage the physical and mental demands of their training and competition.
- Mental preparation: Sports massage can help athletes relax, focus, and mentally prepare for their events or competitions, contributing to better performance under pressure.
When should I get a sports massage?
The timing of sports massage depends on your individual needs and training schedule. Here are some common scenarios when sports massage can be beneficial:
- Pre-event: A sports massage performed before a competition or intense training session can help warm up muscles, increase blood flow, and mentally prepare the athlete.
- Post-event: A massage immediately after an event or strenuous workout can aid in recovery, reduce muscle soreness, and facilitate the removal of waste products.
- Maintenance: Regular sports massages during training periods can help prevent injuries, address muscle imbalances, and optimize performance by keeping muscles and soft tissues in optimal condition.
Who can benefit from sports massage?
Sports massage is beneficial for athletes of all levels and individuals engaged in physical activities, including recreational exercisers. It can be particularly helpful for endurance athletes, strength trainers, runners, cyclists, team sports players, and anyone involved in repetitive or high-intensity activities.
How long does a sports massage session typically last?
The duration of a sports massage session can vary depending on the specific needs of the individual and the areas to be addressed. Sessions typically range from 30 minutes to 90 minutes.
Should I consult a professional for sports massage?
It is recommended to seek a qualified and experienced sports massage therapist or a licensed massage therapist specializing in sports massage. These professionals have the knowledge and expertise to assess your needs, tailor the massage techniques to your specific goals, and ensure your safety and comfort during the session.
Are there any contraindications for sports massage?
While sports massage is generally safe and beneficial, there are some contraindications to be aware of. These may include certain medical conditions, acute injuries, open wounds, infections, fever, or if you are under specific medical treatments. It's important to consult with a healthcare professional or your massage therapist to determine if sports massage is appropriate for you.
Remember, sports massage can play a valuable role in your training routine, promoting physical recovery, injury prevention, and overall well-being. Consult with a qualified professional to discuss your specific needs and goals and to receive the most appropriate sports massage treatment.
References
Effect of sports massage on performance and recovery: a systematic review and meta-analysis. By Holly Louisa Davis, Samer Alabed, andTimothy James Ainsley Chico
https://bmjopensem.bmj.com/content/6/1/e000614
Upper Respiratory Tract Infections in Sport and the Immune System Response. A Review
by Antonio Cicchella, Claudio Stefanelli and Marika Massaro
https://www.mdpi.com/2079-7737/10/5/362/htm
Source: Cedars-Sinai Medical Center, September 9, 2010
https://www.sciencedaily.com/releases/2010/09/100908094809.htm
Rapaport et al. A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Normal Individuals. The Journal of Alternative and Complementary Medicine, 2010; 100901121319046
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