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1. How Sports Massage May Enhance Performance
A major role of the sports massage practitioner is to educate their clients. This
involves having some knowledge of other areas which may affect their level of
activity and sporting performance, but which are not always directly related to the
activity itself. Lifestyle, occupation and diet are just some of the things which can
influence our state of physical and mental wellbeing - which in turn determines how
well we respond to the demands of rigorous activity. Such factors may have short-
term as well as long-term effects.
There are several factors which can influence a client's physical and mental state;
effects that these factors may have on performance and what may be done to
change those influences.
a) Promotes recovery and prevents overuse
Following rigorous exercise, microscopic changes take place to blood vessels,
connective tissue and muscle fibres. This is the start of the physical adaptation
process and relies on sufficient time for proper recovery following controlled periods
of activity.
This managed and gradual increase in the stresses placed on the body allows and
encourages adaptations in the soft tissue to cope with greater levels of activity
aimed at specific needs. The recovery period and the speed with which these
physiological changes take place during this time are important to the success of the
training program and in helping the person to remain healthy. If the overload is
increased too quickly, or too little time is allowed for recovery before the next bout
of exercise ensues, the microscopic changes do not happen quickly enough to cope.
Instead of adaptation, the muscle fibres and other soft tissues may become irritated
and inflamed, and muscles may respond by becoming tighter.
If this cycle is repeated often enough the effects of what is commonly known as
'overuse' develop, and these often lead to imbalances in the musculo-skeletal
system. If ignored and allowed to become chronic, they will not only hinder the
athlete's rate of improvement, but in many cases performance will suffer and injury
result.
Massage is an important means of helping muscles recover from fatigue. By
increasing blood and lymph circulation, waste products resulting from exercise are
removed more efficiently and the supply of nutrients to the muscles is enhanced.
This may help recovery and speed up the training adaptations, thereby helping to
prevent overuse.
b) Helps prevent injury
One of the most important benefits of sports massage is the prevention of injury by
helping to maintain healthy muscles. If an athlete, for whatever reason, has a tight

2. muscle this may compress the blood vessels embedded within it and restrict the flow
of nutrients and oxygen to the muscle so that they are not able to function at their
best. This may increase the chances of suffering injury - either as a result of overuse,
as described above, or a more serious traumatic injury such as a muscle tear. For
example, in contact sports where agility is an important means of defence, a player
with slower reaction time might suffer an injury from an unexpected tackle or
impaired co-ordination.
c) Promotes healing
Since an injured person is usually less mobile, their metabolism and the associated
healing processes naturally tend to slow down following acute trauma. Sports
massage stimulates these processes by warming the tissues, dilating the blood
vessels and increasing blood flow, so that the capillary walls become more
permeable. This allows better transportation of elements to the affected tissues and
removal of waste products from the area, thereby speeding up the repair process.
The correct techniques used after the acute phase may also encourage better
alignment of new scar tissue in the direction of existing muscle fibres.
d) Restores mobility
Massage helps restore flexibility to the muscles and joint range of motion by
reducing muscle tension caused by the body's protective mechanism following
injury. This induces relaxation, and separates muscle fibres and adhesions caused by
injury or occurring in unusually tight - relatively inactive - muscles. Once muscles
become relaxed they are more susceptible to other means of lengthening.
e) Promotes confidence
By helping an athlete relax mentally you will also have a positive effect on their
confidence and their preparation for competitions. This relaxed state and sense of
wellbeing may also reduce tension and anxiety.
This article was contributed by SOHA Institute Singapore.