Athletes often seek greater flexibility to decrease their injury risk and enhance performance. Sports massage can be a powerful tool in this pursuit and can effectively increase the range of motion to minimise injuries and maximise performance.
Massage increases flexibility by assisting the body to remove waste products following injury. This process speeds up recovery and helps prevent the accumulation of toxins which can reduce range of movement.
Increased Tissue Elasticity
By manipulating and mobilising the soft tissues of the body, sports massage increases tissue elasticity. This helps with preventing injury, improving flexibility and speeding up recovery.
It can also be used proactively to prevent injuries by loosening tight muscles and increasing blood flow around tendons and ligaments. Combined with stretching it can alleviate overuse issues which could lead to long-term damage.
When a muscle is injured it develops scar tissue which can result in the formation of adhesions that restrict movement. Massage breaks down these adhesions and increases the length of the muscle fibres through increasing temperature which allows them to realign.
Research shows that a combination of static stretching and massage increases both SJ and CMJ performance when compared to the control protocol. This is likely due to the massage alleviating the negative acute effects of static stretching on jumping performance. As well as the breakdown and realignment of collagen fibres. This can be especially useful before a sporting event to help avoid injury and maintain high performance levels.
Breakdown/Realignment of Collagen Fibres
The mechanical stress and movement associated with massage therapy causes a breakdown and realignment of collagen fibres. This allows the fibres to better align and restore the tissue’s structure improving strength & flexibility (Field, 2014).
Tight muscles that are prone to tearing can be made more flexible through regular sports massage as it breaks down cross links between muscle fibres and helps to increase tissue elasticity. This improves the quality of your workout and can reduce the risk of overuse injuries like sprains and strains.
Another way that sports massage improves flexibility is through myofascial release. This technique focuses on areas of soft tissue mainly muscles & fascia. Fascia provides support within structures of the body but can become hardened restricting movement & increasing pain. Sports massage techniques such as effleurage, petrissage how sports massage targets muscle knots and cross-fiber friction help to break down adhesions and stretch the fascia releasing muscle tightness. This increases flexibility reducing pain and improving relaxation.
Increased Range of Movement
A sports massage increases the elasticity of soft tissues resulting in an increase in muscle flexibility. This increased flexibility reduces the risk of injury during workouts and other physical activities.
Flexibility is the ability to move a muscle or joint to its full range without restriction or pain. During a massage the temperature of the tissue increases which helps to stretch and loosen fascia (connective tissue that holds muscles together). When fascia is stretched and loosened it decreases tightness and increases flexibility.
Myofascial release is a massage technique that uses cross-fiber friction, kneading and trigger point therapy to break down adhesions that are formed in the muscle. Adhesions are fibrous bands of tissue that lie haphazardly across muscle fibres and restrict movement. Breaking down adhesions and re-aligning muscle fibres increases flexibility. Massage also increases the flow of blood to the muscles which reduces swelling and decreases pain and encourages the removal of waste products.
Relaxation
For athletes who push their bodies to the limits, a full range of motion and optimal flexibility is a protective shield against physical setbacks. Including regular sports massage in one’s training schedule can help alleviate muscle stiffness and reduce the risk of injury.
In addition, massage promotes relaxation which can further enhance athletic performance. By increasing blood flow and reducing tightness, it improves the ability to deliver nutrients and oxygen to muscles tissues, critical for improved endurance and performance.
Furthermore, it stimulates the body’s natural removal of waste products, such as lactic acid and carbon dioxide, through the lymphatic system. These factors are responsible for decreased muscular stiffness, resulting in improved mobility and reduced risks of post-activity soreness.
Sports massage also helps psychologically by releasing endorphins which act as natural pain relievers and enhance the brain’s ability to perceive and respond to sensations of tension and pressure. This allows the mind to relax and focus on one’s goal of achieving peak performance.
