Massage proven beneficial after sports: Experts
Massage proven beneficial after sports: Experts
By Hario Tilarso
JAKARTA (JP): Massage manipulates the body's muscles and is usually performed after tiring physical activities. Systematic massage essentially relieves soreness, but intensive research by experts has shown that massage is very beneficial after sports because it can accelerate recovery.
The practice of sports massage was described in ancient Chinese times. This manipulative technique was also widespread in India, Rome and Greece. Modern massage was initiated in Sweden, and, combined with gymnastics, it became the basis of modern physiotherapy. The masseur uses hands, and sometimes elbows and forearms, to stroke, knead, squeeze, shake and compress muscles, tendons, ligaments and fascia (fibrous connective tissue occurring in sheets between muscle).
Sports massage is different from general massage in that it is more localized, concentrating on a certain part of the body. The principle and massage techniques are the same for both types but differ in application. Sports massage is regarded by many experts as a very essential component in a training program.
The aim of sports massage is to ensure recovery and to restore all bodily systems to normal by increasing blood flow and the interchange of nutrients and metabolites in muscle issue. The muscles are restored to their normal length after they shrink due to physical exercise. This promotes optimal resting muscle length, increases flexibility and improving blood circulation. Other popular recovery procedures include stretching, spas and sometimes acupressure.
Injury prevention can be accomplished by sports massage in two ways. The first one is that massage promotes muscle relaxation, improves joint flexibility and accelerates recovery. Other conditions such as poor balance, posture problems and muscle spasms can be detected early and treated before injuries happen.
Tight muscles usually indicate poor technique or over training, and is a sign that the muscles have been overused. The second aspect is related to the degree of pain that athletes feel when they are massaged. If pain or tenderness occurs, then it means that there is something wrong with the muscles. This indicates a modification in training method or technique is needed. Sometimes recovery methods such as spas, saunas or muscle relaxation classes, can be included in the training program.
Massage can rehabilitate some injuries. For example, tight lower legs can be given a 15 minute intensive massage with deep strokes. Stretching connective tissue and muscles is very beneficial for sore muscles. Some experts say that the mechanical action of massage can break up scar tissue and adhesions in muscles, making them more pliable.
Pre-event massage can assist both the physiological and psychological preparation of an athlete. A vigorous rub can stimulate an over-relaxed athlete, while a light but less vigorous massage can reduce tension in an over-excited performer. Massage can be given either before or after a performance. Athletes who have troubles sleeping, those who are "over trained" or those who are overly stressed before a competition benefit from relaxation massage. In this case, the masseur targets those body parts most susceptible to stress related tension such as the shoulders and back.
If the athlete has a muscular injury, a light pre-event massage can loosen tight muscles surrounding the affected part. Stroking and kneading raises the muscle temperature while stretching, thus improving blood supply to the stretched area. very helpful to relieve athletic injuries.
Hario Tilarso is a physician specializing in sports medicine and a member of the board of the executives of the Indonesian Amateur Cycling Association (ISSI).