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Sports Massage

What is a sports massage?

Sports massage is a deep form of soft tissue
mobilisation. A sports massage can be applied in a
sporting and non-sporting context. Sports massage
involves a wide range of techniques that include
effleurage, kneading, wringing, hacking and trigger
pointing. A sports massage is used for general
relaxation of the muscular skeletal system as well as
being directed towards any problem areas. Sports
massage helps relieve muscular tension, break down
adhesion's, mobilise soft tissues and reduce pain.

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Who should be treated?

Sports massages are not limited to athletes. Sports
massage is an appropriate massage treatment for
anyone who is in need of a remedial or soft tissue
mobilisation. The remedial effects of sports massage
are beneficial post-surgery, alongside physiotherapy,
osteopathy or chiropractic, or as a health benefit
within an office environment.

Within a sporting context, people who participate in

sport can use a sports massage as a regular part of
their training programme. Sports massage is also
effective as a performance enhancement. Although
the name implies a sporting clientele, it is a massage
treatment appropriate to all.

What techniques are used in a sports

massage?
At Physio.co.uk our massage therapists are
experienced with a wide range of massage
techniques. Common massage techniques used
during a sports massage include:

Effleurage
Kneading
Wringing
Hacking
Trigger Pointing

Above: Sports massage focused on latissimus dorsi muscle

using percussion technique

Effleurage has many purposes and effects that make

it an important technique. Effleurage can be
performed both superficially and deep. Effleurage
can be used to spread oil and warm up the tissues. It
creates a calming, relaxing effect both physiologically
and psychologically or can work to stimulate
depending on the speed of application. Sports
massage is also used as a connecting technique in
between strokes and functions as a flushing
procedure to assist general circulation and lymphatic
drainage.

Kneading in a sports massage consists of

manipulating the tissue in many ways. Kneading
involves lifting, squeezing and moving tissues. The
alternate pressure and relaxation of the hand strokes
exert a pumping action on the underling capillaries
and veins. Pressure speeds up the flow of blood
through the vessels so that waste products can be
removed and fresh blood deliver oxygen and
nutrients. Kneading is used to mobilise tissue,
increase blood circulation and help stimulate the
removal of waste products.

Above: Soft Tissue Massage targeting gastrocnemius and

soleus muscles

Wringing is a manipulation used commonly in a

sports massage where tissues are lifted away from
the bone and pushed from side to side as the hands
move up and down. The alternate squeezing and
releasing action of the hands on the tissue increases
circulation to an area, removes waste products and
brings oxygen and nutrients to the area, improving
tissue condition. Wringing is also used to improve
tissue elasticity and extensibility. Wringing in a sports
massage stretches tight fascia and muscle fibres to
release tension and mobilise large muscles.

Hacking is part of the percussion massage

techniques used in a sports massage. The border of
the hands is used to strike the tissues in a light,
springy, brisk way. Hacking increases blood
circulation, stimulates and softens areas of hard
tissue and stimulates reflex contraction of muscle
fibres and can increase tone.

Trigger pointing in a sports massage treatment aims

to deactivate trigger points, relieve pain and muscle
tightness and help return physiological function of
muscles. A trigger point is a small area of irritability
located within a muscle or fascia tissue. Trigger
points are painful and tender to touch. Trigger points
develop following trauma or when tension develops
and tissues are held in a shortened position over a
period of time. Pressure is applied directly to trigger
points to help diminish pain and release fresh blood.

Sievria
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Above: Sports Massage focused on gastrocnemius and soleus

muscles

When can a sports massage help?

Sports massage is an effective treatment used:

To treat delayed Onset Muscle

Soreness(DOMS)
Part of a training programme
Post Event
Pre Event
To relieve tight Muscles

Receiving a sports massage helps on many

occasions. A sports massage helps reduce delayed
onset muscle soreness (DOMS), help as part of a
training programme, post event, pre event and
relieving tight muscles.

A sports massage helps to reduce DOMS. DOMS

can be caused by a number of factors. DOMS can be
the result of minor muscle or connective tissue
damage, local muscle spasm that reduces blood flow
or a build-up of waste products from energy
production. A sports massage helps treat DOMS by
reducing muscles spasm, flushing out waste products
and increasing blood flow to an area. Increased
blood delivers oxygen and nutrients to an area to
assist the repair of any damaged tissues.

Sports massages is an effective tool to integrate into

a training programme. A sports massage helps the
body recover from the stresses of exercise and
facilitates the rebuilding phase of conditioning. A
sports massage helps improve blood and lymph
circulation, muscle relaxation and general relaxation.
Sports massages also help to flush out waste
products and better cell nutrition. The effects of
sports massage adds up to the relief of soreness,
stiffness, increased flexibility and less chance for
future injury.

Sports massage helps after a sporting event such as

a 10k run, a football match or a cycle race. Sports
massage also helps after workouts or gym classes.
Sports massage is a beneficial treatment to help
muscles recover, prevent injuries and prepare the
body for future exercise. A sports massage will help
reduce muscle spasms and metabolic build-up of
waste products that occur during exercise.

A sports massage is also used to help pre event. Pre

event massage can be given directly before exercise
or in the weeks leading up to an event. A sports
massage used before exercise can help performance
and decrease the chance of injury. A sports massage
is used as part of a warm up for the muscles prior to
exercise. A sports massage focuses on enhancing
circulation, increasing tissue elasticity and reducing
muscle tension.

Sports massage is also used to help relieve tight

muscles. Muscle tightness can limit flexibility,
increase pain and cause future injuries. Sports
massage helps release muscle tightness. A sports
massage helps increase blood flow through tight
muscles, break down inflexible tissues and stretch
out muscle fibers. Using a sports massage regularly
to relieve tight muscles can help reduce the chance
of injury and maximise performance.

What are the physiological effects of

a sports massage?
During a sports massage there are many
physiological effects. The physiological effects of a
sports massage include:

Increased venous return

Increased Temperature
Increased lymphatic drainage
Increased tissue elasticity
Break down of adhesion's
Breakdown of scar tissue
Promotion of relaxation

One physiological effect of a sports massage is

increased venous return. Venous return is the rate of
blood flow returning back to the heart. The increased
rate of venous return is dependent on the pressure
exerted by the contraction of muscles on the veins.
Deep effleurage strokes performed in the direction of
the heart acts to increase venous return by pushing
blood through the veins. Increased venous return can
be used to reduce venostasis and edema by
increasing blood flow to a site of injury. Venostasis is
the condition of slow blood flow running through the
veins. Venostasis is a risk factor for forming blood
clots in veins. Edema is swelling that can be caused
by a number of medical conditions or usually by
injury.

Another physiological effect from a sports massage is

increased temperature. Massage generates heat in
the tissues through fiction of hands moving over the
surface of the skin. The friction between the tissues
as the move against each other create the dilation of
vessels and capillaries which allows more warm
blood to flow through the area. Temperature
increases the metabolic rate, which improves the
condition of the tissues. Temperature also improves
flexibility of the tissues, muscle fibres, fascia tissue,
ligaments and tendons. Warm muscles contract more
efficiently which therefore are less prone to strains or
sprains.

A physiological effect of sports massage is increased

lymphatic drainage. Massage can assist in increasing
lymphatic drainage to an area. Lymphatic drainage
removes waste products and toxins from the body.
Following exercise, waste products such as lactic
acid and pyruvic acids build up within the muscle,
producing pain and stiffness. The increased amount
of acids in the muscles also interferes with recovery
of muscle. Massage flushes bad substances out of
the muscles helping reduce pain, stiffness and
speeding up muscle recovery. Increased recovery
allows people to train more, which will raise the
standard of performance.

Increased tissue elasticity is a physiological effect of

a sports massage. Stretching manipulations
performed in a sports massage such as wringing and
skin rolling can help move the tissues transversely.
Massage techniques stretch muscle fibres and fascia
compartments to a greater extent. Muscles are also
lifted and moved over supporting structures. Muscle
bundles are separated and stretched which increases
flexibility and extensibility. Increased tissue elasticity
will improve performance and reduce the risk of
injury.

Another physiological effect of sports massage is

breaking down adhesions within the muscles.
Adhesions are formed as part of the inflammatory
healing process. Adhesions can become sticky and
bind down tissues, causing them to stick together.
Deep friction techniques of a sports massage will
loosen and free the tissue structures. Creating more
movement within muscle tissues allowing muscles,
ligaments and tendons to function normally.

A sports massage will also help break down inflexible

scar tissue. Scar tissue is the result of a past injury or
over-use. Scar tissue is part of the healing process in
soft tissues and is laid down between damaged
tissues. Scar tissue forms tight, inflexible tissue
which interferes with normal movement of muscles
and ligaments. Deep massage techniques will break
down or improve the flexibility of scar tissue and help
restore movement.

A physiological effect of massage is promoting

relaxation. The increased temperature generated in
the tissue aids relaxation. The fast removal of waste
products in the muscles will prevent pain and
stiffness from developing. Specific sports massage
techniques promote the feeling of relaxation. Slow
effleurage techniques are a soothing effect on the
nervous system.

What are the benefits of a sports

massage?
Sports massage has many benefits. The benefits of a
sports massage include:

Reduced delayed onset muscle soreness

Decreased pain
Increase muscle flexibility
Improved recovery
Maximise Performance
Prevents Injury

Sports massage is effective to reduce DOMS. Muscle

soreness can occur both during exercise and after a
delay. Pain occurs in the muscles due to metabolic
insufficiency. If the blood supply cannot meet the
demands for oxygen, glycolysis can assist, though
less efficiently, and lactic acid will be formed. A sports
massage will be performed post exercise to flush out
the waste products formed from exercise.

Sports massage is beneficial to decreasing pain. A

sports massage helps in a number of ways to help
control and manage pain. Sports massage provides
deep relaxation, interrupts the body's pain signals
and also releases the body's natural pain killers.
Sports massage relieves muscle tension, spasm and
stiffness which all contribute to feeling pain. Pain
impulses run towards the spinal cord and up to the
brain. The touch of massage interferes with pain
signals by sending other signals along the same
nerves. Massage also stimulates morphine-like
substances that the body can self manufacture that
override pain sensations.

Sports massage is used to increase flexibility in soft

tissues. Knots and tightness can form within muscles
that can make flexibility difficult. Flexibility can be
important to athletes and non-athletes. Massage can
help maintain flexibility by increasing blood circulation
and stretching tissue fibers.

A Sport massage can help assist in the recovery

process after an injury. When tears or sprains occur
in an area of the body, scar tissue forms as part of
the healing process. By receiving massage, scar
tissue can be broken down and movement can be
regained. A sports massage also quickens the
healing process by increasing blood circulation.
Increased blood circulation delivers oxygen and
nutrients to an area and helps in repairing any
damaged tissues.

Sports massage is very beneficial to maximising

performance. A sports massage helps the body
recover after exercise, serves as injury prevention,
psychologically prepares the mental state and
increases muscle movement ready for exercise.
Receiving a sports massage helps people's
participation in sport by allowing exercisers to train
more frequently therefore achieving higher levels of
performance.

Sports massage will benefit towards preventing

injury. Prevention of injury is key to exercisers and
people going about everyday lives. Sports massage
is effective for relieving muscle tension and restoring
muscle balance. A constant build-up of tension in the
muscles can lead to stresses on the joints and soft
tissues.

Summary
A sports massage is highly used to treat muscular
skeletal injuries, increase muscle condition and
flexibility. There are a wide range of techniques used
in sports massage. Our massage therapists at
Physio.co.uk can use appropriate techniques in
relation to individual needs. A sports massage is
used on many occasions including, pre event, post
event, as part of a training programme and to treat
tight muscles. A sports massage is a beneficial treat
to help treat and reduce many conditions. By
receiving a sports massage at Physio.co.uk we can
help decrease pain, increase muscle flexibility,
improve recovery after injury, maximise performance
and prevent injuries from occurring.

To arrange a sports massage treatment at

Physio.co.uk please e-mail us at office@physio.co.uk
or call us on 0800 033 7800.

How can I arrange a sports

massage?
The easiest way to arrange a sports massage with us
at Physio.co.uk is to email us at office@physio.co.uk
or call us on 0800 033 7800.

Alternatively if you have any questions please feel

free to contact us.

We offer a 7 day service and provide home and clinic

appointments.

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