Massage – Insight Health Associates

Sports Massage is a therapeutic technique that can be applied to the body before, during and after sports. It increases flexibility, improves range of motion and reduces muscle fatigue. It can also prevent injuries, improve performance and recovery. It relieves micro-trauma (tiny tears), reduces swelling and toxins, increases circulation to rehydrate the muscles, loosens stiff muscles, and reduces lactic acid build-up.

Increased Flexibility

A sports massage uses techniques to loosen tight muscles, increasing flexibility in the soft tissues. This can prevent the formation of painful knots and enhance movement patterns that will help your body deal with stress, preventing injury from occurring. If you are an athlete, a sports massage can also break down scar tissue formed from injuries such as sprains and tears, and increase circulation, which delivers oxygen to the muscles and cells. For more information, you can also check Carlsbad Massage Reset.

Muscle stiffness and discomfort are a common result of strenuous exercise or workouts, especially when it involves repetitive motions. When this happens, tense muscles can restrict the joints’ range of motion, which increases the risk of injuries like hamstring and calf strains. A major purpose of a sports massage is to alleviate muscle rigidity, loosening the tight muscles and tendons so that you can move more freely.

Athletes use sports massages regularly to improve their performance and prevent injuries, as well as to recover from competition or training. The massage helps to remove metabolic waste products such as lactic acid, which causes muscle fatigue and soreness. It also helps to relieve muscular imbalances, release trigger points and increase range of motion.

The massage technique involving the kneading of the soft tissues of the body also helps to increase blood flow, which eliminates waste products and carries nutrients to the area. This can prevent clots and promote healing after an injury. It can also increase the efficiency of your heart and lungs, which can help you achieve a better athletic performance.

In addition to this physical improvement, a sports massage can have positive psychological benefits. It reduces the body’s psychological stress levels, which can be a big hindrance to an athlete’s ability to perform at his or her best. It can also boost a person’s self-esteem, resulting in increased confidence and motivation to participate in physical activities.

Although there are few studies that have directly compared the effects of a sports massage to improved athletic performance, the results indicate that the massages do have a positive impact on an athlete’s fitness level. In one study, athletes who were given a deep tissue massage performed better on a time trial than those who did not receive the same treatment.

Reduced Soreness

Sports massage loosens tense muscles and increases the flow of blood to those areas. It can help prevent injuries by reducing the buildup of lactic acid, which is one of the primary causes of muscle soreness after exercise. It also improves the flexibility of the affected muscles, which can make a huge difference in your performance.

You may experience some soreness after a sports massage, but it shouldn’t last more than a day or two. It is normal and a good sign that the treatment worked.

However, it is important to note that if you engage in strenuous activity too soon after your massage, you could increase your chances of injury. This is because the muscles and tissue will be more pliable after the massage, making them more susceptible to strain.

In addition to the physical benefits of sports massage, it can also improve your mental performance. This is because the release of endorphins following a sports massage can help decrease anxiety and depression. This, in turn, can improve your mood and increase your confidence levels.

Another benefit of sports massage is the increase in venous return. The deep effleurage strokes used in sports massage can increase the speed of blood flowing back to the heart from the affected area. This reduces venous stasis and edema, which is the swelling of the fluid in the veins.

This also means that you can train harder and faster, which can lead to improved performance. You can also achieve the same results in less time, which will be beneficial if you are training for an event or competition.

In a recent study, it was found that sports massage can significantly reduce muscle soreness by 13% after exercise. It can also increase muscle flexibility by 7%. This is a significant reduction and is ideal for improving your recovery times so that you can get back to your peak fitness level sooner. It’s worth noting that if you don’t hydrate properly after a sports massage, your muscles can become dehydrated which will slow down the recovery process.

Prevents Injuries

If you’re an athlete, it’s no secret that injuries are a major cause of time lost from training and competition. The good news is, sports massage is one of the best tools to prevent injuries and keep you at your best.

Our treatments help to prevent muscle injury by increasing circulation and promoting tissue healing. Massage stimulates the production of collagen, a natural protein that helps to strengthen muscles and ligaments, and promotes a quicker healing process after an injury. It also aids in breaking down lactic acid, a chemical that causes soreness and stiffness after strenuous exercise.

During a sports massage, the muscle tissues are massaged vigorously, which increases blood flow and breaks up any stagnant pockets of lactic acid that can contribute to delayed onset muscle soreness (DOMS). When this build-up of toxins is not removed, it can lead to tight muscles and decreased range of motion.

The therapist can also use massage techniques to prevent injuries such as strains, muscle pulls and sprains. For example, massage reduces tense muscles and improves flexibility which can prevent tight hamstrings from pulling on a muscle in an awkward position. A massage can also prevent a muscle from becoming too stiff before an event. Tight muscles restrict movement and make injury more likely after short bursts of activity like sprinting.

A massage also improves oxygenation which can help prevent injury by supplying the muscles with more healthy oxygen. Oxygen is essential to energise and sustain healthy muscle fibres, and also for the utilisation of nutrients and removal of waste products.

In addition, the therapist can apply pressure to specific areas of the body that are most vulnerable to injury, such as a sprained ankle or pulled hamstring. This can help to guide the growth of any new tissue and increase the speed at which the injured area heals.

It is recommended that athletes receive regular sports massage as part of their overall wellness and health routine. It can be used as part of a pre-event warm-up, a recovery strategy between events on the same day or as a regular maintenance practice to prevent injury and optimise physical performance.

Increased Sleep

Sports Massage is a specific form of ‘hands on’ therapy technique employed by Chartered Physiotherapists that involves the mobilisation and manipulation of the bodies soft tissue and myofascial structures. It was developed for athletes to help prevent and relieve injuries that can manifest after repetitive strenuous physical activity or injury but non-athletes can gain physiological and psychological benefits as well.

The therapist applies pressure against the skin and muscle and uses techniques such as kneading, circular movements, gliding strokes and friction to release tension and reduce stiffness and improve range of motion and muscle balance. It is also beneficial for the rehabilitation of soft tissue injuries, such as strains and sprains that occur in sport.

It increases the flexibility of muscle fibres, fascia and ligaments and reduces the risk of muscle strains and sprains by increasing the flow of blood to the muscles which makes them more elastic. It also improves the efficiency of muscle contraction. This is achieved by reducing the accumulation of metabolites, such as lactic acid and pyruvic acid in the muscles which reduces the time it takes for them to recover and decreases the intensity of the exercise needed to cause a muscle strain or sprain.

Sports massage also has a positive effect on preventing injury by helping the muscles to recover more quickly after training and competition. This is a result of less post-exercise muscle soreness and inflammation, which in turn results in the ability to train harder and more frequently, leading to greater improvements in athletic performance.

In addition, the improved circulation and lymphatic drainage of a sports massage helps to reduce the build-up of metabolites such as lactic acid in the muscles. These waste products interfere with recovery and lead to muscle soreness and fatigue, so a good massage can reduce DOMS (Delayed Onset Muscle Soreness).

Some studies have shown that the effects of sports massage on endurance and sprint performance are short-lived, but the majority of research suggests that a sports massage prior to a hard effort will improve that effort. One study found that 18 male cyclists performed better on a time trial after cycling at an easy effort, having first had a pre-race massage, than those who didn’t receive the massage.

Relieves stress

Having your muscles worked on for an hour or two releases the built up tension that is caused by everyday stress and poor posture. The effect can last a day or more depending on your level of activity and how tense your muscles are in the first place. The relief of stress comes with a host of other health benefits including lower blood pressure, decreased levels of cortisol (the stress hormone) and increased feel-good hormones such as serotonin.

Getting a deep tissue massage can cause some discomfort and pain as your therapist works to break up the knots of muscle tension but this should be mild. You may also feel a bit sore in the days following but this is normal and will subside as your body adjusts to the healing process. It is important that you drink plenty of water after a massage as this will help to hydrate the muscles and aid the elimination of any toxins.

The deep tissue massage technique is also known to improve joint flexibility. This is particularly beneficial for anyone who suffers from a condition such as fibromyalgia or ankylosing spondylitis which are often associated with stiff, sore joints.

In addition to the physical relief of a deep tissue massage, it is widely used in treating emotional problems such as anxiety and depression. This is because a professional deep tissue massage relaxes the muscles and allows the mind to rest and in turn, it can release those chemicals that make you feel unhappy or anxious.

For those of you who are not ready for a full-blown deep tissue massage, you can still reap the benefits by adding some self-massage into your routine. There are many different techniques that can be used for self-massage such as trigger point massage, lymphatic drainage, Swedish massage and Thai yoga massage. It is best to consult a qualified masseuse to learn what type of massage is right for you. In fact, the best way to determine whether you are a candidate for a deep tissue massage is to book an appointment and try it out.

Improves circulation

It’s no secret that poor circulation can lead to a number of health problems, including memory problems, erectile dysfunction in men, pain in your arms, legs and feet, fatigue, digestive issues, and, in extreme cases, blood clots. Improved circulation promotes the movement of white blood cells, helping to bolster your immune system and fight infection.

This is why massage is a fantastic option for anyone looking to boost their immunity and improve their overall wellbeing. Of course, it’s also worth noting that good circulation can help to reduce your risk of heart disease and high blood pressure. Luckily, this is another area in which deep tissue massage can help. A study published in the Journal of Alternative and Complementary Medicine found that massage can significantly lower diastolic, systolic, and mean arterial readings, as well as reduce heart rate.

Having trouble with circulation can often be caused by tight muscles. Tight muscles restrict blood flow and cause a cycle of inflammation and toxins to build up, which can then result in more tension and a vicious circle. Deep Tissue Massage can break this cycle by loosening the muscle tissues, which in turn increases blood flow and oxygenation to that area.

While it may seem counterintuitive that massage can improve circulation, there’s a few reasons why this is the case. First, massage has been shown to increase vasodilation (widening of blood vessels) and capillarisation. Vasodilation is a great way to improve circulation by allowing more blood to travel through the vessels, and increased capillarisation means that there’s more surface area for blood to move through, improving circulation.

Additionally, massage can stimulate the body to produce more nitric oxide, which again is great for improving circulation by relaxing the blood vessels and reducing resistance. Nitric oxide also helps with blood flow to the muscles, which again can help with injury recovery and performance, as it encourages greater venous return and decreases muscle stiffness.

Reduces tension

During deep tissue massage, the therapist applies pressure with their thumbs, fingers, and elbows to target muscle layers deeper than the surface. This technique can help with a variety of problems, including tense or injured muscles, poor posture, and chronic neck or back pain. Unlike regular massages, which only relax the muscles, deep tissue massage also lengthens fascia, ligaments, and tendons. This can improve flexibility, reduce pain, and make your muscles feel more limber. This is especially beneficial for people with arthritis or other painful conditions that can be caused by scar tissue.

It’s normal to experience some side effects after a deep tissue massage, but they shouldn’t last more than a day. Some common reactions include redness in the area of the treatment, feeling of heat, and a headache. These are all normal and not to worry about, as they show that the therapist was working on the correct area. You may also experience a little bit of bruising, but this should only last for a few days. If you notice that bruising does not go away after a few days, contact your doctor.

You may also experience a slight nausea after getting a deep tissue massage. This is due to the toxins that are being released from the muscles after the treatment. If this happens, try to drink plenty of water and avoid caffeine or alcohol. Lastly, you might feel tired or groggy after your massage. This is usually a result of the odd positioning of your head during the treatment and can be alleviated by resting and avoiding demanding activities.

Deep tissue massage is safe for most individuals, but it’s not recommended if you have a blood clot or are taking blood thinners. It’s also best to avoid this type of massage if you have osteoporosis or are experiencing cancer that has spread to your bones. It’s important to talk to your therapist before the treatment to let them know of any injuries or conditions you have that could affect your outcome. This will allow the therapist to work around these issues and ensure you’re receiving the best possible results.

Sports Massage – Prevent Injuries