20/03/2012
MASSAGE - IT’S ROLE IN SPORT
With the present interest in massage and every Tom, Dick and Sally offering massage services, this article is intended as an evaluation of this technique and its place in the modern sporting world.
Definition:
Massage is defined as the mobilisation of soft tissue (structures such as muscles, tendons and ligaments) – primarily by the therapist’s hands, although mechanical aides may be used. However, massage also indirectly affects blood and lymph circulation and the associated movement of nutrients and metabolites, as well as having a psychological benefit.
History:
Ancient Roman and Greek physicians relied on massage as their principle technique for general healing and pain relief. (Gladiators were massaged prior to tournaments until their skin ‘glowed’ red) After the fall of the Roman Empire there was little progress in Europe and it was the Arabs that continued the study of massage. In the 16th century a French doctor, Ambroise Pare revived massage in Europe, and in the early 19th century a Swede, Per Hendrik Ling combined his knowledge of physiology and gymnastics with the techniques of the Egyptians, Greeks and Chinese to form what is known as Swedish massage.
Effects of massage:
We are all aware of the benefits of exercise, elevating the heart rate, increasing blood flow, increasing the efficiency of the heart and lungs, etc. However, the bad news is that exercise stresses and strains muscle tissue, can injure tendons and ligaments, tear muscle fibres and accounts for the build up of metabolites in the muscles. This is where massage becomes so important to the athlete.
Circulation
Medical studies have proven massage increases blood circulated to the capillaries as well as the smaller arteries and veins. Exercise results in the production of metabolites, including lactate, which causes the typical feeling of muscle fatigue. With regular massage, the effects of fatigue are greatly reduced, allowing you to maintain your training programme uninterrupted. The great Finnish athlete Lasse Viren was known to have a daily massage in order to cope with his high training load.
Massage also affects the circulation of lymph, a colourless fluid that is responsible for “lubrication” within the muscles and aids in the removal of metabolites. Since the excretory process requires energy, massage often results in feelings of extreme lethargy the next day. For this reason it is advisable to have massage at least two days prior to a major competition.
DOMS
Everybody has experienced aching muscles associated with hard training and/or racing. This is Delayed Onset of Muscle Soreness (DOMS), an inflammatory response of the muscle tissue. Its cause may be a product of muscle damage, and the result is always the same….a muscle that is no longer able to function properly, and eventually muscle spasm follows. The resulting pain causes the spasm to spread. This is termed the pain-spasm cycle. It is often accompanied with one area that is particularly sensitive (a trigger point) and may also be associated with a palpable lump or “knot”. Each muscle fibre must be allowed to move freely within its sheath for it to function at maximum power and ability. Massage, especially trigger point therapy to release the trigger points, deep strokes to seperate the muscle fibres, and flushing strokes to increase blood circulation all help to break the pain-spasm cycle, and allow the muscle to function efficiently again.
Scar Tissue
A perfectly healthy muscle can be stressed beyond its strength or normal range resulting in a tear. This is a common injury amongst sprinters and rugby players. Intramuscular scarring forms as a result of the tear and if untreated, limits muscle function. In daily living activities this would go by unnoticed. However, for the athlete it becomes a source of discomfort and irritation, often being the causative factor in the pain-spasm cycle. Although the pain may subside with rest the scar tissue remains, so that the problem recurs when the athlete starts to exercise again. Massage breaks down the scar tissue within the muscle as well as between adjacent muscles or tendons, and helps re-aligns the muscle fibres longitudinally.
Chronic recurring muscle tears
This is the third most common running injury, and is believed to be associated with specific biomechanical problems of the individual and possibly general ageing. Since the particular muscle fibres (often the calves) are constantly being damaged, the resultant scar tissue becomes a major problem for the athlete. Massage treatment usually involves deep transverse massage and myofascial release techniques.
It is important to understand that massage has no effect on:
• Improper alignment of the spine and other joint problems
• Bad biomechanics
• Improper conditioning
• Overtraining
However, the associated pain, fatigue and/or spasm can all be relieved by massage allowing the athlete to maintain his/her training load.
How often?
Ideally the athlete should have a leg message once a week, and a full body massage once every six weeks. However, finances often prevent this (although some medical aids recognise therapeutic massage), and a monthly massage may often be sufficient.
Conclusion
Massage won’t make an athlete stronger but it will improve the efficiency of the muscle and enable the muscle to work its full potential.
Massage won’t eliminate fatigue totally but it will decrease the chances of the pain-spasm cycle, as well as increase the circulation of lymph and blood, thus allowing the athlete to maintain his /her training load.
Massage may not eliminate scar tissue totally but it will realign the muscle tissue and reduce the irritation, thus allowing the athlete to train to his/her maximum.
Massage will aid relaxation allowing you to cope with your daily stresses and the specific stress of training.
Massage is for all athletes, from world class professionals to weekend warriors. It will not only improve your performance, it will speed up your recovery time and reduce the number of muscle injuries. And all of that will make any sport more fun….which is what it’s all about anyway.
