The Role of Massage in The Training Process

For those who exercise regularly and in large quantities, especially in the gym, a special massage is necessary. It has a special effect on the muscles and joints, bones and skin of athletes.

It does not relieve pain or cure diseases, its task is to prepare the body for physical activity, invigorate and give strength. It tones muscles and relieves spasms, improves blood circulation, speeds up metabolism. As a result, you will be more resilient and will be able to train much longer than usual. For professional athletes or amateurs, it is necessary.

You can contact a specialist or do it yourself! This thing is very popular. Massage is divided into local and general.

Definition & Advantages

Sports massage is one of the effective methods that promote muscle relaxation. It is a set of manipulations aimed at the muscles, ligaments, tendons and nerve endings of the athlete, which helps to recover faster, prepare for training and concentrate on classes. Such massage also improves physical abilities and increases performance, which is critical to achieving high results.

Sports massage has many positive effects, due to which it has become an integral part of the training process in professional sports. The main advantages include:

1. Reduced risk of injury when performing various exercises;
2. Stimulation of blood circulation, which reduces the load on the cardiovascular system;
3. Reducing the impact of lactic acid on the body;
4. Increased pumping in muscle tissue (fast muscle pumping).

The main difference between sports and classical massage is a deeper impact on various muscle groups and an increased number of worked out nerve nodes.

Preliminary sports massage

Preliminary sports massage is an effective method designed to activate muscles before competitions, training or training camps. It helps warm up the muscles and prepares the body for significant physical exertion. When performing a massage, it is customary to use special ointments, creams or gels that enhance the effectiveness of the procedure. The optimal duration of the session should not exceed half an hour, and the movements should be fast and energetic. By combining it with a warm-up, you can achieve an even more pronounced result.

There are several subtypes of preliminary massage:

1. Warm-up massage - is performed before training or competition, activating the central nervous system, improving lung ventilation and blood circulation, and promoting heat exchange.
2. Pre-competition massage - helps to tune in and prepare both the physiological and psychological state of the athlete for the upcoming competition.
3. Warming massage - is used to prevent hypothermia in low temperatures.
4. Mobilizing massage — aimed at integrating all the results of training and concentrating forces before important competitions or training camps.

Technique for performing preliminary sports massage

Various techniques are used during the session, including:

1. Rubbing — performed with fingers or palm (edge, base), carried out in different directions with an emphasis on the joint area.
2. Squeezing — similar to stroking, but with increased force, providing a deeper impact on the muscles.
3. Kneading — the longest stage. The massage therapist stretches, moves and presses the muscles, which allows for high-quality tissue work.

It is important to remember that massage cannot be performed in the presence of inflammatory processes. The procedures can be resumed only after complete recovery.

The intensity and techniques of massage depend on the specifics of the upcoming physical activity. For example, when preparing for a marathon, a soft, long and measured massage is optimal, and for short distances, a more intense and energetic approach is recommended.

Each person reacts differently to stress and upcoming loads, which is called the pre-start state (PS) in athletes. This state reflects the body's reaction, including the work of the heart, respiratory system and sweat glands. Possible reactions of an athlete can be the following:

• Apathy and decreased activity. In this case, a person experiences a decrease in reaction, low concentration and uncertainty. The athlete may feel sluggish, nervous and lose the competitive spirit. For such cases, an energetic deep massage lasting 10-15 minutes is suitable.
• Anxiety and nervousness. If symptoms such as fever, irritability and dizziness are observed, the massage should be calm and measured to help calm the nervous system.
• Optimal state. In this case, the athlete is mentally prepared for the competition and confidently assesses his strength. He is ready for the fight. For such people, a warm-up or stretching massage is ideal, which will help prepare the body for the upcoming loads.

Warming sports massage: technique and rules

Warming sports massage is the best solution to prevent hypothermia between swims or approaches, especially in winter competitions or outdoors in cold weather. This type effectively tones muscles after long pauses between approaches. It is important to note that its session should be quick, the duration of which is no more than 10 minutes, during which time the necessary blood circulation is restored and the muscles are warmed up. The use of warming massage is necessary in conditions of the risk of cooling, since its absence can increase the risk of sprains and injuries to muscles and joints.

The technique of performing the massage includes action from the back to the limbs using strong and intense movements. It is recommended to perform it before the approach, completing the procedure a few minutes before going to the competition or training. It is optimal to perform the massage in a lying position, but if this is not possible, it is permissible to do it standing or sitting.

After completing the massage, the athlete should be covered with a blanket or blanket to maintain an elevated body temperature. It is important to remember that if it is not possible to remove clothing or the conditions make it uncomfortable (for example, outside in bad weather), this thing can be performed directly through clothing - there is no need to undress the athlete!

1. If possible, the athlete is undressed to increase the effectiveness of the massage.
2. To improve the result, it is recommended to use special products such as gels, ointments or lotions.
3. Technique of execution:
• Rubbing: The procedure should begin with intensive rubbing to activate blood circulation.
• Squeezing and kneading: After rubbing, move on to squeezing and kneading, which promotes a deep effect on the muscles.
• Completion: The final stage can be carried out using shaking or repeated rubbing.
4. It is important to cover each «ready» part of the body with a blanket or rug to maintain heat.

The total duration of the massage should not exceed 10 minutes, while the process should be fast, clear and intense.

Restorative sports massage

Restorative sports massage is the final stage after training and competitions. It is best to perform it 1.5-3 hours after the end of physical activity in order to effectively restore the athlete's body and psyche. This procedure helps relieve the effects of stress and significant physical exertion.

When performing a massage, it is important to focus on the tensest areas of the body. For runners, these are usually the legs, and for shooters - the arms. Athletes involved in bodybuilding or powerlifting should pay attention to those muscle groups that were actively involved during the training day. It is not recommended to skip massages, since they bring significant benefits to both the physical and nervous state of the body.

If you are planning a massage, try not to delay it. If you have to wait a long time (for example, 4-5 hours after training), it is better to postpone the procedure until the next time. The duration of the session varies from 40 minutes to 1 hour.

The main benefits of sports massage:

1. Relieves tension and promotes overall relaxation.
2. Helps the body recover faster after exercise.
3. Reduces discomfort and soreness in the muscles.
4. Eliminates waste and metabolic products accumulated during exercise.
5. Promotes better oxygenation of muscles.
6. Promotes improved blood circulation, which is important for recovery.
7. Relieves stress on the central nervous system, promoting psychological comfort and stabilizing the emotional state.

Sports massage: rules of execution

Compliance with the rules of sports massage is critically important in order not to aggravate the problems or cause injury.

1. All movements should be directed to the lymph nodes, but the lymph nodes themselves should not be touched. When massaging the legs, move from the bottom up, and for the back - from the spine to the sides.
2. It should not cause pain. If this happens, the technique is incorrect. The exception is a restorative massage after a hard workout, where moderate pain is acceptable.
3. The athlete should be as relaxed as possible. Ideally, lie down, but if this is not possible, choose a comfortable position.
4. Pay more attention to those areas of the body that were active during the workout.
5. Regularly perform massage after each workout, especially in cold weather.
6. Recovery time. After the massage, it is advisable to rest for a few hours, it is better to sleep to restore strength.

Contraindications for massage:

• Problems with blood clotting or a tendency to bleed.
• Oncological diseases.
• Problems with the heart or blood vessels.
• Inflammatory processes.
• Colds and infections with elevated temperature.

Conclusion

Sports massage plays an important role in training and sports in general. It not only helps prepare for physical activity and restores the body after stress, but also helps to tune in before important competitions, helps restore the nervous system and treat injuries. Do not skip these sessions or ignore them - they will only bring benefits.

Thanks for reading, athletes!

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