Sports Massage is a good option if you have a repetitive use injury to a muscle, from playing a sport. It is also a good option if you’re prone to injuries, because it can be used to help prevent them.

Sports massage can:

• Increase flexibility.
• Improve performance.
• Relieve pain.
• Reduce anxiety.
• Release muscle tension.

Sports massages are not limited to athletes. Sports massage is an appropriate massage treatment for anyone who needs remedial or soft tissue mobilisation.

Within a sporting context, people who participate in sport can use a sports massage as a regular part of their training programme. Sports massage is also effective as a performance enhancement. Although the name implies a sporting clientele, it is a massage treatment appropriate to all.

Common massage techniques used during a sports massage include:

• Effleurage
• Kneading
• Wringing
• Hacking
• Trigger Pointing

Effleurage has many purposes and effects that make it an important technique. Effleurage can be performed both superficially and deep. Effleurage can be used to spread oil and warm up the tissues. It creates a calming, relaxing effect both physiologically and psychologically or can work to stimulate depending on the speed of application. Sports massage is also used as a connecting technique in between strokes and functions as a flushing procedure to assist general circulation and lymphatic drainage.

Kneading in a sports massage consists of manipulating the tissue in many ways. Kneading involves lifting, squeezing and moving tissues. The alternate pressure and relaxation of the hand strokes exert a pumping action on the underling capillaries and veins. Pressure speeds up the flow of blood through the vessels so that waste products can be removed and fresh blood deliver oxygen and nutrients. Kneading is used to mobilise tissue, increase blood circulation and help stimulate the removal of waste products.

Wringing is a manipulation used commonly in a sports massage where tissues are lifted away from the bone and pushed from side to side as the hands move up and down. The alternate squeezing and releasing action of the hands on the tissue increases circulation to an area, removes waste products and brings oxygen and nutrients to the area, improving tissue condition. Wringing is also used to improve tissue elasticity and extensibility. Wringing in a sports massage stretches tight fascia and muscle fibres to release tension and mobilise large muscles.

Hacking is part of the percussion massage techniques used in a sports massage. The border of the hands is used to strike the tissues in a light, springy, brisk way. Hacking increases blood circulation, stimulates and softens areas of hard tissue and stimulates reflex contraction of muscle fibres and can increase tone.

Trigger pointing in a sports massage treatment aims to deactivate trigger points, relieve pain and muscle tightness and help return physiological function of muscles. A trigger point is a small area of irritability located within a muscle or fascia tissue. Trigger points are painful and tender to touch. Trigger points develop following trauma or when tension develops and tissues are held in a shortened position over a period of time. Pressure is applied directly to trigger points to help diminish pain and release fresh blood.

 A sports massage helps reduce delayed onset muscle soreness (DOMS), and can help as part of a training programme, post, or pre-event. 

DOMS can be caused by several factors. It can be the result of minor muscle or connective tissue damage, local muscle spasm that reduces blood flow or a build-up of waste products from energy production. A sports massage helps by reducing muscle spasm, flushing out waste products and increasing blood flow to an area. Increased blood delivers oxygen and nutrients to an area to assist the repair of damaged tissues.

A sports massage helps the body recover from the stresses of exercise and facilitates the rebuilding phase of conditioning. It helps improve blood and lymph circulation, muscle tone and general relaxation. It relieves soreness, increases flexibility and protects against future injury.