Want faster recovery and improved athletic performance? Get a massage

Many athletes, from recreational runners to elite powerlifters, consider sports massage as an important part of their training and recovery regimen. Sports massage is more than just a way for athletes to relax after a strenuous bout of exercise. It provides numerous physical and psychological benefits. The following are some examples:  

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Reduces swelling and delayed onset muscle soreness (DOMS)

When a person exercises, it creates microscopic tears in the muscles involved, causing pain, swelling, and even joint stiffness that develop 12 to 24 hours after physical activity. This phenomenon is called delayed onset muscle soreness (DOMS.) A study published in the Journal of Athletic Training concluded that post-exercise massage is effective in alleviating DOMS by approximately 30 percent and reducing swelling.  

Increases range of motion

Sports massage therapists incorporate stretches and other massage techniques to relieve muscle tension and connective tissue restrictions. This helps restore an athlete's natural range of motion and improve flexibility.  

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Improves athletic performance

Increased range of motion and flexibility, coupled with faster recovery times, leads to improved better performance. Some studies support this. One study had participants (a group of children with cardiovascular disease and a control group of healthy children) perform two exercise tests: one with a pre-exercise massage, and one without. Both groups of children had higher peak heart rates, peak VO2, and peak minute ventilation when they received a massage prior to the exercise test.

Relieves stress and anxiety

Athletes who feel anxious before a sports event can find relief in sports massage. While massage is considered alternative or secondary medicine, many hospitals prescribe massage sessions to complement traditional interventions to soothe anxiety and relieve stress.

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The stress hormone cortisol can increase blood sugar, drive up sugar levels, and suppress the immune system. A series of studies found that individuals with stress or depression problems experienced decreased cortisol levels of up to 35 percent and increased dopamine and serotonin, the “happy-making chemicals,” immediately after a massage session.

Massage is beneficial both as preventative maintenance and as a recovery tool. To get the most benefit out of a sports massage session, make sure to get a qualified and certified therapist with experience in delivering massage to athletes.  

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