The scientific evidence base for Sports & Deep Tissue Massage

I would like to write a series of blog articles on the scientific evidence for massage.  I think it is important to start by stating the obvious that while massage can be studied, not many scientists are interested in studying it and not many massage therapists have scientific training.  This means that massage is woefully under researched.  In addition it is amazingly difficult to find 100 people with the same problem, who need exactly the same massage treatment, so large scale studies are very rare, which means a weakness of most studies is their size.

Finally, while, most scientists are interested in how massage works, we don’t have to know how something works to know if it works.  I know most of my clients are interested in scientific evidence but equally important is anecdotal evidence, their own opinion and experience of the treatment.

What it crystal clear from scientific data and widely agreed upon by massage therapist researchers is that massage

  1. Reduces anxiety
  2. Reduces depression
  3. Reduces stress
  4. Reduces high BP

Given that in the Labour Force Survey in 2013 – 2014 it stated the total number of cases of work-related stress, depression or anxiety account for 39% of all work-related illnesses, this makes massage highly beneficial for anyone working in a high pressure corporate environment.

Related Blog Posts

http://vitalitytherapy.co.uk/blog/anxiety-reduction-massage

http://vitalitytherapy.co.uk/blog/hypertension-part-4-massage

References

Moyer CA. Affective massage therapy.  Int J Ther Massage Bodywork 2008; 1(2): 3-5

Shulman KR, Jones GE. The effectiveness of massage therapy intervention on reducing anxiety in the work place. Journal of Applied Behavioral Science. 1996;32:160–173.

Cady SH, Jones GE. Massage therapy as a work place intervention for reduction of stress. Perceptual & Motor Skills. 1997;84:157–158.

Hernandez-Reif M, Field T. High blood pressure and associated symptoms were reduced by massage therapy.Journal of Bodywork & Movement Therapies. 1999;4:31–38.

Related Posts

  • Runner’s Knee

    What is runner's knee? Iliotibial band (ITB) syndrome, or runner's knee, got its nickname for an obvious and very unfortunate reason—it's common among runners.  The resulting pain on the outside of the knee, comes on when running, stops when you rest and then starts again when you resume running.  Some runners feel something catching on the outside of their knee or a "twang" over the bone on the outside of their knee. What causes runner's knee?

    • Long distance running
    • Excessive eversion of the feet
    • Running on uneven terrain or on cambered roads
    • Lack of core strength
    • Mobility issues in your lower back or hips
    How can I prevent runner's knee?
    • Listen to your body - stop running if you feel and sharp or shooting pains and review your running style.
    • Strengthen your core including your glutes as this will help you run longer and longer distances and will ensure you have adequate strength when running up and down hills.
    • Ensure your Iliotibial band and thigh muscles are flexible.
    • Avoid running down hill or on a cambered road
    • If your feet naturally evert then book an appointment to see a podiatrist to see if you need shoe orthotics.
    Is there anything else that can help? Either deep tissue or a sports massage can loosen a tight Iliotibial band and release any tension in the hips, quadriceps and lower back muscles.  

  • Is reflexology or massage better at reducing stress or pain?

    While amongst my clients there is a clear preference for massage, I decided to investigate if there was any scientific evidence if massage was better than reflexology (or vice versa) at reducing pain and stress. In 2012 there was a small study comparing massage to reflexology on cancer survivors over the age of 75 living in a care home.  The study compared the effectiveness of 20 minutes of reflexology treatments against 20 minute Swedish massage by examining the impact on the patients stress levels, pain levels and mood.  Pre and post treatment levels of salivary cortisol, observed affect and pain were compared. Both reflexology and Swedish massage resulted in significant declines in salivary cortisol indicating a reduction in stress levels, reduced pain levels and improvements in mood.        So to go back to my original question, there is scientific evidence for both and I suggest you book the treatment you prefer. Hodgson N, Lafferty D (2012) Reflexology versus Swedish Massage to Reduce Physiologic Stress and Pain and Improve Mood in Nursing Home Residents with Cancer: A Pilot Trial. Evidence Based Complement Alternat Med. 2:456897               

  • Tips for Triathletes

    It is important to warm up properly before you perform any exercise, especially training for a Triathlon. A proper warm-up routine should last for a minimum of 10 minutes and is the most useful cause of helping prevent injury.

    • Start with a few minutes of gentle exercise, such as walking or jogging, to get the blood flowing to your muscles.
    • Steadily increase the pace until you are running briskly.
    • Once your muscles are warm, do some gentle stretching exercises, paying particular attention to the muscle groups that you will be using. With Triathletes, focusing on your legs and back is a good start. During the running and cycling stages, these will be key to your injury prevention. Make sure you warm your legs by the above process and then make sure all hamstrings, quads and calves are stretched well. You must only begin more vigorous activity after you have warmed up and stretched thoroughly.
      Also to recognise:
    • Always drink plenty of water when you exercise to prevent dehydration. If you become dehydrated, your physical and mental fitness will be altered.
    • Make sure you wear the proper attire for training and during the event. Lightweight breathable clothing can help prevent water retention in clothing creating more weight on the body.
    • Correct and secure footwear is also essential. Inspect the footwear before running, if worn in a particular angle, get new shoes. Continuing to run with this footwear can cause pronating or supinating of the angle. This could then lead to an ankle injury or potential ligament damage of the ankle.
    • Correct thickness and fitted socks to avoid blisters
      When you have finished exercising, cool down properly with 5–10 minutes:
    • Light aerobic activity, such as easy running, jogging or walking for a period of time
    • A gentle cool down will help remove the waste products that have built up in your muscles, leaving you with less muscle stiffness and soreness afterwards.
    • Some gentle stretching, focusing on the muscle groups you have used during exercise.
    • If you have exercised for a while a sports massage within 5 days after a vigorous work out, will help to remove the lactic acid (waste product) and prevent muscle stiffness and prevent injury or cause scar tissue on any affected areas of the body that could be in pain after a triathlon.