The word massage inspires thoughts of peaceful rooms littered with candles- a relaxing and self-indulgent channel for stress relief. However, many athletes have adopted the sports massage into their training and recovery routines. Athletes extol the virtues of massage, claiming that frequent massage increases the effectiveness of their training; improving their performance, preventing injury, and accelerating recovery from injury. These positive effects have vaulted massage techniques to the bastions of elite sports, where they are employed nearly universally.
Many massage therapists’ market sports massage techniques to consumers, applauding its ability to prevent injury and decrease injury recovery time. As Anita Benedictis, L.M.T., a licensed massage therapist and a regional chairwoman of the American Massage Therapy Association., states in 2011 interview in Men’s Health, “Most people think we just relieve muscle pain, but we’re also trained to notice signs and symptoms of bigger problems, both internal and external.”
The Technique
A wide range of massage techniques exist, but techniques used to prevent injury focus on isolating soft tissue aches. Deep pressure is applied to tense soft tissue, increasing muscle flexibility and joint range of motion. In addition, by improving relaxation, massage decreases muscle stiffness, a linchpin in the prevention of injury.
The Benefits
Deep tissue massage techniques improve blood flow to the skin and muscles, increasing temperature, which when performed in tandem with stretching can hinder injury. A form of deep tissue massage, musculotendinous massage, focuses pressure on the junction of muscles and tendons. A 2010 study in the Journal of Strength and Conditioning Research unearthed evidence that this techniques increases hip-flexor range of motion, improving resistance to injury.
Traditional massage maneuvers can impact hormone levels, provoking a reduction in insulin and cortisol levels, while elevating levels of oxytocin and serotonin. Persistently elevated levels of cortisol and insulin can have a deleterious effect on internal organs by reducing blood glucose delivery, the body’s primary source of energy. By lowering these hormone levels, massage techniques prevent internal organ injury. On the other hand, by raising levels of oxytocin and serotonin, massage may alleviate the symptoms of depression.
High blood pressure can present as a serious health risk by damaging internal organs and increasing the risk of developing a heart attack. A study in the Journal of Alternative and Complementary Medicine reported that 45 to 60 minutes of deep tissue massage leads to significant blood pressure reduction.
In a 2009 study in the Clinical Journal of Pain, subjects with chronic neck pain reported a 55 percent improvement in their pain symptoms after receiving 10 neck massages over 10 weeks. Massage has also been shown to ease and prevent back pain and injury by raising endorphin levels. The benefit to consumers is apparent in their reduced anxiety, improved mood, and relaxation.
It is crucial to use a credentialed and well qualified massage therapist to achieve the maximum potential from a massage. Any prospective therapists should be questioned about their credentials, training, and the massage techniques they offer. Swedish massage has shown to be the most effective technique in treating and preventing injury. However, it is possible to perform massage techniques in the privacy of your home. Foam rollers can provide a self-administered massage that produces affects similar to the benefits of musculotendinous and Swedish massage. By placing and moving foam rollers under crucial tendons and areas susceptible to injury such as the hamstrings and thoracic spine, respectively, you can provide yourself with a healthy dose of injury prevention and relaxation.
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