Athletes looking to improve performance and increase their competitive edge, do so by adopting a training regimen to enhance skill, strength, stamina, suppleness and speed.  However, no matter which sport, this goal always requires to increase the level of training, subjecting the body to gradual overuse.

It is this overuse that creates problems and imbalances in the body's soft tissues. When ignored and allowed to become chronic, they will not only hinder the athlete's rate of improvement, but also render the athlete susceptible to serious injury.  A cyclist "carrying" an injury will not only lack performance, but also have a compromised level of concentration and agility that might result in additional injury because of not being fully prepared - as an example - for a fall.

Massage is recorded as one of the earliest forms of physical therapy and it is known that it was used by very different cultures over 3000 years ago. Massage, applied skillfully, is the most effective therapy for releasing muscle tension and restoring balance to the muscular-skeletal system. During massage a therapist aims to relax the recipient in order to prod and probe skin & muscle tissue, armed with a thorough understanding of both the human muscular and skeletal systems as well as the effects of exercise and injury, enabling the therapist to:

• manipulate the muscles to ‘suck’ fluid through blood and lymph vessels - improving microcirculation - by increasing the pressure in front of (and creating a vacuum behind) the stroke.  This is vitally important in tight or damaged muscle tissue, as a tight muscle will squeeze blood out like a sponge, depriving the tissue of vital nutrients.
• increase tissue permeability enabling fluids and nutrients to pass through that helps to remove waist products and lactic acid. It encourages the muscles to take up oxygen and nutrients, which help them recover quicker.
• stretch muscle tissue length- as well as sideways, in addition to stretching the sheath of fascia that surrounds the muscle (releasing any tension or pressure build-up).
• break down scar tissue (as a result of previous injuries or trauma).
• improve tissue elasticity as hard training can make tissue hard and inelastic (a reason why hard overtraining does not result in improvement).

Physiologically, massage helps releasing the body’s endorphins, and muscles relax through heat generated, circulation & stretching, and by stimulating mechanoreceptors (which sense touch, pressure and warmth) causing reflex relaxation.

Psychologically, massage will reduce anxiety, and when done with brisk movement - such as a “pre race rub” - it produces an invigorated feeling.

There are times when sports massage should be avoided, such as when you might be feverish, suffering from open wounds, recent bruising, muscle tears, sprained ligaments, contusions, chilblains, burns, tumors, diseased blood vessels (varicose veins, phlebitis, thrombosis), cancer, melanoma, hemophilia or skin disease. Diabetics should also take note that sports massage has the same effect as exercise on your blood sugar levels, and it is advisable to have appropriate medication at hand.

Sports Massage Techniques

The are three main categories of massage predominantly used in sport. Almost all massage techniques are carried out with pressure directed towards the heart, which not only helps to increase lymphatic flow, but also ensures that no pressure is put against closed valves. (The basic exception to this is where short strokes are aimed at stretching muscle fibres, where there is no real pressure build-up.)

• Effleurage

Effleurage consists of a variety of stroking movements carried out with the palm and fingers, which may be used with varying pressure according to the purpose and stage reached during the massage. Effleurage is always used to commence any massage session and is used to introduce touch and ease to the recipient, warming tissue, increasing blood flow, stimulating peripheral nerves and being conducive to general muscle relaxation.

On the return stroke, the therapists' hands maintain light contact avoiding the path taken on the upward stroke. The hands are relaxed and moulded around the natural contours of the recipient's body. Effleurage is carried out in a rhythmical and relaxed manner, preparing and working towards deeper pressure and stretching of tissue. During this phase the therapist will focus on the abnormalities in the tissues that may require attention later in the massage identifying "tender" areas, which will be painful when discovered using deeper techniques.
Effleurage is also used to complete the massage, finishing with light stroking to relax the recipient, particularly if movements that are more painful have been used beforehand.

• Petrissage

Petrissage is a powerful technique particularly effective in mobilizing fluids in very deep muscles, and for applying a good stretch to the fibres involved. Petrissage - or ‘kneading’ - are specifically aimed at deep tissue, and are ineffective to perform on 'narrow’ body parts.

• Frictions

Frictions may be used for exploratory purposes, or for deeper and sometimes more painful movements. They are aimed at breaking down lesions, separating muscle fibres, and even breaking down recent scar tissue. When performing frictions for exploratory purposes the sensory pad of the thumb is used to to 'grasp' or 'pinch' the skin moving over the underlying surface, feeling for abnormalities and trigger points to the tissue concerned. Perhaps an uncomfortable stage in the process, but relatively brief and vitally necessary.

Summary

Sports massage:

• improves circulation & lymphatic flow,
• assists in the removal of metabolic waste, 
• sedates and stimulates nerve endings, 
• increases muscle tone,
• increases  / decreases muscle length,
• remodels scar tissue, 
• assists in mental preparation for sporting participation.

Regular sports massage can help to:

• maintain the body's overall condition, 
• help to prevent injury,
• help restore mobility to injured muscle tissue,
• boost performance.
• reducing pain
• support flexibility,
• extend your sporting career,

all whilst aiding general relaxation.

Sports massage plays a very important part in the training and recovery of an athlete of any ability. It can be applied for injury prevention or rehabilitation during training, pre-/ inter -/ post competition, or even after travel!

Simply put, one need not wait until you are injured to enjoy the benefits of sports massage. For best results, weekly visits during a training block will support the body's rhythm of muscle cleansing and repair. Regardless of whether you exercise or play sport to keep fit, or compete from club to international level, sports massage can benefit you!