Massage offers a myriad of physical and emotional benefits for athletes and exercise enthusiasts. From the elite professional athlete to the novice starting a walking program for general health and wellness benefits, massage therapy can improve athletic performance, speed up recovery, improve conditioning and help maintain peak performance.
The U.S Department of Health and Human Services released the first official U.S. Physical Activity Guidelines in October 2008. Their guidelines suggest that some activity is better than none, however, they do offer these recommendations: 150 minutes/week of moderate intensity activity such as walking or 75 minutes of vigorous activity/week such as jogging or vigorous sports. All adults should participate in 30 minutes of strength building exercise a minimum of two days/week. Children and adolescents should participate in 60 minutes of physical activity each day, mostly a moderate to vigorous intensity activity. They should also participate in muscle strengthening three days/week and bone-strengthening activities at least three days/week.
Research has shown that in relation to exercise and athletic participation massage can:
- Reduce muscle tension
- Help athletes monitor muscle tone
- Promotes relaxation
- Reduce muscle hypertonicity
- Increases range of motion
- Improves soft tissue function
- Support recovery of heart rate and blood pressure
- Decrease delayed onset muscle soreness
- Improve exercise performance
- Reduce swelling
- May help prevent injuries when massage is received regularly.
For anyone who exercises regularly, increasing range of motion and flexibility by increasing blood flow to the muscle tissues and fascia. During strenuous exercise, muscles experience a level of exercise induced trauma and inflammation. In order to heal this trauma and inflammation, the muscles within the body need a lot of energy. Massage helps to provide this energy. Massage activates the release of that energy by creating mitochondria, the powerhouses of the cell. Therefore, the body has enough energy to repair the trauma that is done during the workout and reduces inflammation in the body.
In addition to the inflammation from an intense workout, there may also be pain. When you reduce inflammation, you also reduce pain. The mitochondria that is created during massage supplies the body with more energy to support the healing process. Massage also helps you reduce anxiety, stress and other negative factors, which also help promote the healing process.
Massage activates the parasympathetic nervous system. The parasympathetic nervous system is part of the nervous system that promotes relaxation and rest. The relaxed, lowered-tension state encourages focus. The more relaxed you are, the better you will perform in your exercise.
Since massage reduces inflammation and increases range of motion and flexibility, this reduces the risk for injury as well. Many athletes experience injuries due to tense muscles. By reducing inflammation and pain and increasing the range of motion, this enhances your athletic performance and you will feel great.
Sports massage therapy assists in rehabilitating common sport injuries, including sprains, strains, tears, tennis elbow and “pulled” muscles. In 2010, the National Institute of Health (NIH) released a study that found massage therapy in an acute care setting reduced pain and the any medication that may have been needed.
There are different types of massage and you should speak with a massage therapist about which one would be right for you. Swedish massage is a gentle type of full body massage that is ideal for people who are new to massage, have a lot of tension or are sensitive to touch.
Hot stone massage is best for people who have muscle pain and tension. It is similar to Swedish massage, only the massage therapist uses heated stones in lieu of or in addition to their hands. It eases muscle tension, improves blood flow and relieves pain by using heated stones.
Aromatherapy massage can help; boost your mood, reduce stress and anxiety, relieve muscle tension and pain. Aromatherapy is done with the use of essential oils.
Deep Tissue massage uses more pressure than a Swedish massage. It’s a good option if you have chronic muscle problems. It can help relieve tight muscles and anxiety.
Sports massage is a good option if you have a repetitive use injury to a muscle. It can be used to relieve pain, anxiety and muscle tension. Deep pressure may be alternated with soothing strokes.
Trigger point massage is best suited for people who have injuries, chronic pain or a specific issue or condition. Sometimes areas of tightness in the muscle tissues, known as trigger points, can cause pain in other parts of the body. By focusing on relieving trigger points, this can reduce pain.
Shiatsu massage is best for people who want to feel relaxed and relieve stress, pain and tension. It’s a Japanese type of massage that promotes emotional and physical calm and relaxation, helps to relieve stress, anxiety and depression, may relieve headache and reduces muscle tension.
Just as beginning a new exercise or sport, incorporating massage into your routine may not reflect results after the first session. Find a massage therapist you enjoy working with and set up a program that works for you.
At Moore Road MediSpa, their professional staff are ready and able to help you reduce pain, inflammation and improve your body and mind through their complimentary therapies. Call today and schedule your appointment for a better quality of life.
