Overview
Sports massage is an important part of serious athletic training programs. Specific massage techniques are used before, during and after training to enhance performance and recovery, prevent overuse, and help rehabilitate injuries.
Benefits
- Increases circulation, waste removal
- Enhances performance
- Reduces muscle fatigue, helps flush waste
- Promotes lymphatic drainage
- Decreases recovery time
- Increases flexibility and range of motion
- Improves muscle tone
- Reduces tension in joints and ligaments
- Relieves muscle soreness and inflammation
- Prevents or enhances recover from injury
- Retains balance in body’s systems
- Increases mental alertness
- Decreases anxiety
Usage
Training: Used regularly during training, it can improve flexibility, lengthen shortened muscles, reduce spasms and address any muscle issues before they impair performance. Helps prevent injury, enhance performance, reduce recovery time and lets your muscles work more efficiently.
Pre-event (15 – 20 minutes): Warms up muscles and tendons through the use of invigorating techniques (rocking, shaking, compressions strokes into the muscle belly in a fast, repetitive motion) in preparation for intensive use. Used immediately prior to starting an event, pre-event work also gives athletes the chance to prepare mentally for maximal performance.
Post-event (15 – 20 minutes): After cooling down, post-event massage techniques (slow, calming, relaxing strokes) can help to relax tight muscles, relieve cramping, reduce recovery time, remove metabolic waste and decrease muscle soreness.
Pre-race: A pre-race massage should be done 5 – 6 days before the race to help increase circulation.
Post-race: The day after a race, walk for a few minutes then jog easily for a kilometre. Gently stretch after your jog and have your massage soon afterwards while the muscles are still warm. This will jump start your recovery.
Remedial exercise: Range of motion exercises for 2 minutes, core strengthening, and athletic taping (for injuries or injury prevention).
Insurance coverage
Sports massage therapy is not covered by OHIP, but many private insurance companies cover treatment from a massage therapist as part of their employee health benefit plan. Please consult your policy.