After a hard training session or athletic event, taxed muscles become constricted and shortened. Micro tearing of the muscle fibers also results from extended strenuous activity leading to swelling and adhesions, not unlike strands of spaghetti stuck together. Without proper rest and stretching between exercise, muscles become increasingly fatigued and contracted. The constrictions or contractions prevent the free muscle movement we expect from fully healthy muscles. The tension in our muscles literally destroys motion. During a sports massage session, circulation is stimulated and muscle tissue is stretched helping muscle recover faster and more completely. Sports massage is geared for each athlete because it focuses on the muscle groups most used by the athlete and incorporates stretches to maintain muscle elasticity. Over time, sports massage helps athletes sustain higher levels of performance and remain free of injuries.

Rest Period
There should be a period of rest after hard training to allow muscle recovery to take place. Depending on the intensity of the physical activity, the rest period can be anywhere between a day to several weeks. By stimulating circulation and the lymphatic system, sports massage coupled with appropriate low-level activity can increase the quality and effectiveness of the rest period. Some refer to this combination as ‘turbo-charging.’

Warm up and Warm down
Neglecting to warm up can result in injury because cold muscles are less elastic and more vulnerable to damage. A proper warm down with ample stretches helps the muscle recovery process to begin since stretching helps re-align muscle fibers and prevents tightness.

Age Factor
As we get older, our muscles become more prone to damage due to wear and tear. Stretching and proper warm-up and warm-down become more important. Since it takes muscles longer to recover as we age, a longer rest period and more regular massage is beneficial.

Pre-Event Massage
Pre-event massage can take place from two days to two minutes before a race. Two days before, it can be thorough and deep to ensure you are in optimum condition and fully recovered from any previous exercise. Sports massage shortly before an event uses passive stretches and muscle warming techniques for maximum muscle elasticity. Some also choose to get massage the day of an athletic event with the goal of either relaxing their nerves or “firing-up” for the competition, depending on the athlete’s particular needs.

Post-Event Massage
If you are like many, you may be skipping the warm-down after an athletic event, whether due to exhaustion, elation or forgetfulness. Whatever the reason, massage can be a reasonable substitute for a warm-down since it stretches muscle fibers and helps completely remove metabolic waste through increased circulation. If there is an injury, cold therapy and cross-fiber massage techniques can be used to reduce swelling and remove muscle adhesions. The key role of sports massage in competition helps active individuals maintain flexibility, a good rest period, and healthy muscle tissue that leads to improved athletic performance. If you consistently suffer from stiffness or muscle fatigue after athletic activity, consider adding sports massage to your overall routine.