Massage, a practice with a history spanning thousands of years, has consistently contributed to the health and mental well-being of our bodies. As we embark on a new year with resolutions taking centre stage, Sports Massage emerges as a valuable ally. It aids in quicker recovery, alleviates post-exercise discomfort, facilitates injury recuperation, and assists in staying on course to attain your goals.
Perhaps you’ve experienced that wonderful sensation after a massage – where your thoughts are clear, your body feels at ease, and you’re prepared to tackle anything. While an occasional massage can provide a temporary sense of well-being, consistent sessions offer additional benefits. The efforts of your therapist in each session accumulate, assisting your body in sustaining a relaxed state and keeping your muscles supple, even when faced with physical and mental stress.
Massage is a broad term encompassing the practice of applying pressure, rubbing, and manipulating the skin, muscles, tendons, and ligaments using hands. Various massage types exist, ranging from gentle stroking to deep pressure and advanced techniques. Regardless of the specific method used, incorporating regular massages into your routine can enhance your overall quality of life. Enhancing daily living, promoting physical well-being, and strengthening immunity.
Training programs like marathon preparation, couch to 5k, or the regimen provided by your recently joined gym frequently involve multiple sessions per week with varying intensities. This can result in feelings of stiffness and soreness after each session. Integrating massage into your recovery routine has been proven to lower inflammatory markers, diminish muscle damage, and enhance performance recovery, as indicated by research conducted by Guo et al. in 2017.
Various studies highlight that massage can:
- Diminish muscle tension and spasms
- Enhance relaxation
- Improve the range of motion around a joint
- Enhance soft tissue function
- Aid recovery after exercise
- Alleviate muscle stiffness and fatigue post-exercise
- Lessen inflammation and swelling
- Act as a preventative measure against injuries
- Increase blood and lymph flow
- Mitigate delayed onset of muscle soreness (DOMS)
Research conducted by Seo et al., (2021) looked at the application of mechanotherapy (massage) to damaged muscle tissue finding that it not only doubled the rate of muscle regeneration but also decreased tissue scarring. The application of force to the muscle demonstrated the ability to “flush” the muscle tissue, aiding in the removal of inflammation-related factors. Research indicates that some chemicals released during tissue damage – which can be caused by overtraining, injury or undertaking a new/intense form of activity; can promote the growth of new muscle tissue. However, if these chemicals persist for an extended period, they may hinder the formation of new muscle fibres. Therefore, massage promotes healing by increasing blood flow to the area bringing with it oxygen and nutrients required.
However, waiting for an injury is unnecessary when it comes to getting a massage! Regular massage is beneficial for anyone engaged in an exercise program or a stressful life, offering advantages such as enhancing athletic performance, expediting post-exercise recovery, refining conditioning, sustaining peak performance, and improving mental well-being.