What to expect from Sports Massage
No pain, no gain?!
Unlike the 1980’s era of Jane Fonda the aim of the massage will not be to feel the burn! Sports Massage may at times feel sore, especially when it involves a tense or knotted area but it should be that ‘good pain’ and within your own limits. I am able to recognise the common signs of discomfort but sometimes what I see and feel is not what you do so I will check in with you regularly and if the pain is really uncomfortable just say, communication is key in a Sports Massage and too much pain will just cause you and the tissues to tense up, become really sore and you will not make any gains.
What should I wear?
As the majority of the treatment tends to be applied directly onto the skin, you will need to get undressed to some extent depending on the area you are having treated so anything you find easy or least painful to take off and put back on again after treatment is best. Underwear definitely stays on! Bra’s may be removed if you feel comfortable but it’s not expected and they can be worked around.
Techniques
Depending on your injury or condition a variety of techniques can be applied to muscle, tendons, ligaments and other connective tissue such as fascia. During your treatment these can include the more familiar stroking, kneading and tapping Swedish massage techniques along with more advanced techniques for instance;
Soft Tissue Release – this technique involves repeatedly stretching small areas within muscles, tendons or fascia which have become tense or fibrous. I apply an appropriate amount of pressure to hold the soft tissues called a ‘lock’ and then whilst maintaining the lock either I will move a body part to create a stretch in the tissues or, I will ask you to make a small movement which will create the stretch. This technique is good at removing restrictions, breaks down adhesions and helps to increase range of movement and mobility.
Muscle Energy Techniques – focus on stretching, strengthening and re-engaging the soft tissues (muscles) by completing a sequence of moves including contracting a target muscle, use of deep breathing for a short period of relaxation and then a lengthening or stretch to the muscle. These techniques can help to reduce muscle spasms, pain and stiffness. Improve joint range of motion and strengthen and repair weak or damaged muscle tissue.
Trigger Point Therapy - Trigger points are a common cause of pain, they are a highly sensitive area in a muscle which can cause pain to radiate from these points to wider areas which are sometimes far way from the trigger point itself. Deep and slow sustained pressure is applied directly to the trigger point until there is a change in pain or the discomfort eases followed by long smooth massage strokes to flush through and stretch the tissues. This technique can reduce local or referred pain, increase flexibility of the muscle and improve range of motion.
The day after the treatment before…
It is normal to feel some soreness the day after, possibly like you may have done after a hard exercise class or physical activity. After 24 hours you should feel the benefit, in the meantime you can treat any sore areas with an ice pack initially and then later use something warmer like a heat pack or hot water bottle.
Remember to drink water after a massage to help remove the toxins released from those tense areas and be careful with any physical activity or exercise, if you have had a Sports Massage it can take 12-24 hours for those tissues to recover.
Sports Massage can be beneficial for anyone - not just the sporty amongst us, so give it a try or get in touch to see if a Sports Massage can help you.
