Congratulations to all athletes who competed in the 2023 XTERRA Lake Tahoe. Whether you are well into your training plan or yet to get started, consider including sports recovery massage in your schedule. While it is common to see elite athletes receiving sports massages pre- and post-events, it is often overlooked by more amateur athletes and those who participate in sports for their enjoyment and fitness.
Here, we look at what a sports recovery massage can offer to all individuals regardless of their participation level.
What is a Sports Recovery Massage?
Sports recovery massage is a modern and refined form of massage therapy. Because of this, it uses many similar techniques found in other massage types and more. Similar methods include effleurage and petrissage, which most people will be familiar with (even if they are unfamiliar with the terms), such as the circular stroking movements and squeezes made with the palm. But this is where the similarities end.
Here are the specifics that make this massage truly special:
- Unlike other forms of massage, sports recovery massage incorporates what is known as ‘myofascial.’ This technique is used to identify body pain – precisely, where pain may be radiating from an exact point in the affected muscle.
- Myofascial release is one of many neuromuscular techniques that sports massage therapists use to aid recovery. Specific methods for neuromuscular techniques (sometimes called “neuromuscular therapy”) are required to promote recovery from acute and chronic pain syndromes. These include flexing and stretching the afflicted muscles and home self-treatment. Unlike regular massages, sports recovery massage requires “homework” – and dedication for the full benefits, including regular stretching exercises and foam roller use.
- The effects of myofascial release are felt deep inside the muscles. The result is less pressure on the joints and less pain in the treated area. Unlike other massages, a sports recovery massage will treat not just the muscles but also all the other soft tissues, such as the ligaments, tendons, and fascia. (The fascia is a thin layer of fibrous tissue surrounding the muscle.) It applies directly to the source of overworked muscles due to strenuous, athletic exercise. During a sports recovery massage, the musculoskeletal system (muscles, tendons, and ligaments) is manipulated using hands-on techniques to improve efficiency. Gua Sha, Cupping Therapy, and deep stretches by your massage therapist are some techniques to help loosen and open up tight areas.
Sports Recovery vs. Deep Tissue
There are similarities across all of the massage therapies that can confuse.
The clue is in the name: a deep tissue massage focuses on the tissue layers on top of the muscle, though not specifically on the muscle itself. This type of pressure is excellent for dispelling any newly formed knots or eliminating “new” tension in an area. Deep tissue massages are at their most effective for “newer” and relatively minor aches and pains. Sports recovery massage is most effective at treating aches, pains, and knots built over time. These pains are often “older” and more intense than those which deep tissue massage targets.
Sports recovery and deep tissue massage have similar methods and goals, but sports recovery massage is more “long-term.” A deep tissue massage is excellent at aiding recovery and treating aches and pains in the body, such as low back pain and repetitive strain injury. Still, with persistent injuries and soreness caused by intensive exercise or a highly active lifestyle, many people opt for sports recovery massage.
Who Can Benefit?
Anyone and everyone! Whether you are a seasoned competitor looking to improve your performance and achieve PB, new to sports and want to relax your aching muscles, are returning from an injury and keen to get going again, or want to prevent injury following gentle jogs, a sports recovery massage could benefit you.
When?
Sports recovery massage can be effective during preparation, training, competition, and recovery, though the emphasis of the massage will vary for each stage.
Routine maintenance massage – A regular massage treatment program can be devised by a massage therapist based on the individual’s requirements for their sport and level of participation. It can concentrate on particular muscle groups to help maintain or improve the range of movement and flexibility. It can target any area likely to cause the individual trouble or injuries to assist in their prevention. Your massage therapist can also give you stretches and exercises to help maintain the benefits of each massage.
Massage for a specific event or competition – Massage before and after an event is used for particular purposes. Pre-event massage can be used alongside a participant’s warm-up to boost circulation and reduce muscle tension while assisting with mental preparation. Massage given following an event enhances the body’s recovery process by reducing muscle spasms and metabolic build-up. Effective pre-and post-event massage can allow a participant to return more quickly to training and competition and reduce the risk of injury.
Rehabilitation – If you return to a sport following injury, sports recovery massage can aid in rehabilitation, speed healing, and reduce discomfort. The techniques used in sports massage can be effective for acute and chronic injuries.
Ready For A Sports Recovery Massage?
Sports recovery massage helps to release and reduce muscle tension, improve circulation, encourage the removal of waste products such as lactic acid during high-intensity activity, and help relax the body. All of this helps promote recovery and reduces the chance of muscle injury. Those prone to overuse injuries often benefit from this massage between training sessions, as the muscles can relax and recover fully before the next session. In addition to the physical benefits, sports recovery massage can help an athlete mentally prepare for their activity or competition.
A sports recovery massage is an excellent way to go if you want faster recovery or injury prevention. However, suppose you cannot participate in your favorite sport due to an injury or struggle to perform to your best due to nagging issues. Talk to your massage therapist before treatment to address any problems in more detail.
For more information about a Sports Recovery Massage or any of our Reno-based massage services, call us at 775-657-9372 or book an appointment here to feel for yourself.
