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).