Can Sports Massage help prevent sports injuries?
Athletes who are looking to improve performance and increase their competitive edge do so by adopting a training schedule to enhance their skill, strength, stamina, suppleness and speed. The degree to which they develop and utilise these qualities will depend on other factors such as the level of competition, the sport played, and possibly their position in a team. However, no matter which sport, the aim is nearly always to increase the level of training and thereby subject the body to gradual and controlled overuse.
This overuse can often create problems and imbalances in the muscles. If these are ignored and allowed to become chronic, they will not only hinder the athlete’s rate of improvement, but also in many cases their performance may well suffer and ultimately the athlete may be susceptible to developing more conditions that are serious. Certainly if they are unable to perform at their best, they may be more at risk from other more traumatic forms of injury. So it is essential to treat muscular imbalances early.
Whether it is to carry out our normal daily activities or to participate in the majority of sporting activities, it is necessary to have normal range of movement at any given joint(s). It has been suggested that a lack of flexibility can increase the risk of musculoskeletal injuries as reduced muscle flexibility may restrict joint range of movement creating abnormal movement patterns. For example shortened calf muscles may restrict ankle dorsiflexion, causing an altered gait pattern while running or walking. This may produce a compensatory pattern of walking, with a laterally turned out foot, eventually leading to pain in the hip or knee.
A sports masseur can determine if the muscular imbalance caused by training has impacted the range of movement of the client by assessing the range of movement. By detecting these muscular imbalances early, before they become more serious and cause pain or impact an athlete’s performance a sports massage can prevent injury. The prevention of injury is the biggest benefit of sports massage.
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Back Stretches
These stretches can either be done as a complete series or individually. The aim of stretching is to relax the muscles so it should never be painful. Each stretch should be held for 15 seconds and repeated twice. Ideally you should stretch daily. Back
- Clasp elbows in front of your body at shoulder height, making big circles in front of you - push out and look down. This will stretch your upper back.
- Lie on your back and raise your legs with your knees bent and hands palms down at right angles to your body. Move your legs over to one side of your body keeping your knees together and bent. Repeat for the other side of your body.
- Lie on your back with your arms at right angles to your body. Raise a leg with your knee bent and let it drop over to the other side of your body. Now repeat on the other side.
- Kneel on all fours, then sit back with your buttocks on your heels and your head on the floor and your hands outstretched in front of you (child pose for those who know yoga). This will stretch your entire spine.
- Kneel on all fours, look down whilst arching your back upwards (like a cat) hold for 15 seconds, then slowly drop your back down and stretch your head up and hold for 15 seconds.
- Lie on your back with your right knee up keeping your foot on the ground. Place your left ankle on your right knee, letting your left knee drop outwards. Clasp your hands below your right knee and pull towards your body, this will stretch out your gluteals. Now repeat on the other side.
- Lie on your stomach with your arms by your side and gently raise your head slightly. If these feels comfortable then you can also raise your feet of the ground and raise your arms above your head in from of you. This is very strengthening and especially good for people with straight backs.
Oops I did it again?
In clinic we frequently see clients who had an issue with either their neck or shoulder or their lower back that was resolved then a few weeks or months later they are back with the same issue. So why does this happen? First, it depends upon the client, as human body is unique and the issue. What I want to explain below are some influencing factors: Posture – Because lots of clients come to us in pain, when they walk out of clinic they are very vigilant about their posture. When they start to feel like the issue has been resolved good posture becomes less of a priority. More importantly bad posture creeps up on us slowly – particularly slumping at you desk when you have a tight deadline! Over training – One of the most common questions we get asked, is when “will I be able to go to the gym again?” – clients are always very eager to get back training. If you are unable to train for a while, you need to gentle easy yourself back into training. Over training is when the physical trauma from exercising occurs faster than the body can repair the damage. Overuse – An overuse injury typically stems from: training errors. Training errors can occur when you take on too much physical activity too quickly i.e. when you are training for a marathon you build up your distance and speed too quickly.
Difference Between Sports and Deep Tissue Massage
- Seated Acupressure Neck & Shoulder massage is a short focused massage to release tension in the Neck & Shoulders
- Choose Sports massage over deep tissue massage when you go to the gym with a specific sporting goal in mind, i.e. you are going for more than just generally keeping fit. Or you are really focused on your sport including actively taking part in competitions or you are keen to improve your performance or your training is solely focused on your sport and you do not cross train.
Sports Massage Deep Tissue Massage Incorporates Deep Pressure Yes Yes Similar massage stokes Yes Yes Releases muscle tension, pain, physical stress and stiffness while restoring flexibility Yes Yes Able to resolve common injuries and woes for inactive, desk bound people Yes Yes Incorporates a custom blend of oils and hot stones to relieve tension and anxiety No Yes Athlete orientated including - Focus on improving athletic performance - Incorporates stretching - Assessing injury risk - Rehabilitation after injury Yes No Knowledge of sport - Able to deliver specific pre-exercise treatment for any given sport - Able to deliver specific post-exercise treatment for any given sport - Able to deliver specific treatment during intense training for any given sport Yes No
