If you’re a serious athlete curious about the benefits of massage therapy, this article is meant for you! Here I explain how and why massage therapy should be integrated into your training goals and treatment plan.
How massage therapy works
When you get a massage there are both physiological and psychological effects that work together to heal the body. Massage therapy has shown to:
- Improve blood flow
- Lower heart rate
- Improve sleep
- Reduce tension in the muscle-tendon unit
- Decreased exercise-related soreness
- Higher immune system response
- Increase range of motion.
- Reduce scar tissue formation.
- Increase relaxation and reduce stress, anxiety, and depression.
- Increase fibroblast activity, leading to improved healing.
Massage therapy increases blood flow, which increases healing
The exact benefits you should expect will depend on the type of massage you receive as there are a large variety of techniques and treatments within the massage profession, each having its unique purpose. And, you should always consult your physician before receiving any form of therapy to discuss what is best for your personal health situation.
How soon can you get a massage after an injury?
Most people can receive massage therapy following an injury, once inflammation subsides. In most cases this is three to four days after the injury took place. If desired, the client can receive massage therapy so long as the injured area is avoided. The level of pressure applied should be within the client’s pain tolerance. For the reasons stated above, massage therapy should be integrated into the physical rehabilitation process in order to promote a healthy and speedy recovery.
How often should you get a massage?
This really depends on the training goals and treatment plan of the individual. Especially for athletes who train continuously, massage therapy can be used to shorten recovery, reduce the risk of injury, and improve endurance. In an interview with Michael Phelps by the American Massage Therapy Association he shared, “massage therapy was hugely important to my recovery, which I believe is the biggest thing you yourself can control” and that he “was getting worked on four to five days a week” during his Olympic training.
“Deep tissue massage” versus “sports massage”
Often I hear clients say they want a deep tissue massage or a sports massage, but they aren’t really sure what the difference is or their intended purpose. A deep tissue massage uses sustained compression to target muscle and connective tissues. Clinical massage, more generally, is the use of various techniques for pain management and physical rehabilitation. Sports massage refers to massage techniques designed to address the needs of athletes. For athletes, sports massage is used to shorten recovery time, enhance endurance, and reduce the risk of injury. In most cases the massage you receive will be a collection of different techniques pulled from different modalities of massage all intended to meet your specific needs.
Should you get a massage before or after your event?
Massage therapy can be used before and/or after a significant sporting event, depending on the athlete’s individual goals . A pre-event massage is usually given 2 hours or less before the event begins. The goal of a pre-event massage is to reduce apprehension, ensuring the athlete is relaxed and limber at start-time. A post-event massage is usually given 30 minutes to a full day after the athlete’s event is complete. The purpose of the post-event massage is typically to reduce soreness and promote a quick recovery.
Summary
Massage therapy reduces recovery time and muscle soreness, and increases healing and relaxation. To ensure the best outcome you should be honest and open with your massage therapist about your current health situation, as well as your training goals. If you take the right approach towards physical and mental health, you can have increased performance and you can have it fast!