TRAINING TIPS

Massage should become part of every athletes training program.

Benefits of Sports Massage

The benefits of sports massage can impact the athlete's physical, physiological and psychological levels. Massage should become part of every athletes training program.

Physical effects of massage can include causing the pores in tissue membranes to open, enabling fluids and nutrients to pass through enabling removal of waste products such as lactic acid. A Deep tissue massage encourages the muscles to take up oxygen and nutrients, which promote faster healing. A Sports massage can stretch muscles to release tension or stress caused due to excess physical activity and also helps break down scar tissues, which usually affect the muscle, tendons, and ligaments, which impair performance. Sports massage can also help improve elasticity of tissues.

Physiological effects of sports massage can help to reduce pain and relax muscles.

Psychological effects of sports massage can include reduced levels of anxiety and stress caused due to relaxed muscles and nerves and stimulate a sense of well being and health.

Types of Massages

Pre-Event

Pre-event massage can create a state of readiness in the muscles and tissues so that the athlete's performance can be optimized. It helps warm up the muscles by stretching them and making them flexible for optimal athletic performance. A pre-event massage also stimulates the flow of blood and nutrients to the muscle, reduces muscle tension, loosen the muscles and produce a feeling of psychological readiness. A pre -event massage is best done up to two days prior to the main event.

Post-Event

The purpose of a massage after a major event is simply to aid the athlete to recover from the activity faster. Post event massage focuses on reducing post-exercise soreness, minimizing the effects of fatigue, reducing stress levels in the body, re-establishing full range of motion and enhancing blood flow to tight muscles. It also helps to reduce swelling, promote blood flow to the muscle to remove lactic acid and waste build-up and reduce cramping.

Prevention (maintenance)

A maintenance massage should be done a regular basis (depending on your level or training this could be weekly, fortnightly or monthly) and should become a regular part of your training programs. Preventive massage increases the flow of blood and nutrients to the muscle and helps repair small tears due to strenuous physical activity. It also keeps tissue loose so that different layers of muscle slide over each other.

Rehabilitation

A Sports massage can help to rehabilitate by minimising the adverse effects of scar tissue and adhesions caused to the athlete and helps regain lost flexibility and strength.