Who can use sports massage and how to do it?
Sports massage is a special kind of massage, which, as it is not difficult to guess from the name, is designed specifically for athletes and people who often endure heavy physical exertion. First of all, it is distinguished from therapeutic massage by the fact that when performing a sports massage a person should not feel any pain.
The main goal of such a procedure is not to disperse salt or fix old body diseases, as in therapeutic massage, but to prepare an athlete for heavy physical exertion, stretch joints and the muscular frame in such a way as to positively affect its functionality.
This technique refers to specialized systems, which, along with grueling workouts and endless loads, helps athletes to effectively train and achieve high results.
Correct sports massage helps to transfer high physical loads, it is not for nothing that they say that the athlete's high sports achievements are 50% dependent on the professionalism of his masseur.
Services of experienced specialists in this field are expensive, but at the same time, if the session is conducted qualitatively, then it is possible to stimulate the muscles in addition, which allows the athletes to discover new reserves, especially in the case of an important start.
Few masseurs know how to do sports massage correctly, so good specialists in this field are literally worth their weight in gold. This type of massage procedures not only contributes to the achievement of fitness, but is also an excellent method for holding it, helping to fight against fatigue and muscle over-tension.
Sports massage can hardly be called a cosmetic procedure, it does not get rid of cellulite or excessive weight, but everyone who pays a little attention to their own physical fitness will find something in this procedure that will suit him personally.
This massage, like most of the other subspecies, can be general and carried out over the entire surface of the body, or it can be local, in which case massaging of separate parts of the body (zones) takes place. You can perform a local massage yourself, using the techniques of classical massage.
Carrying out of similar procedures promotes stimulation of work of sweat and sebaceous glands, normalizes a metabolism, and also improves blood circulation, a food of a skin and its respiration.
It has been scientifically established that the regular performance of a sports massage improves the functioning of the heart, and also strengthens the walls of the vessels and improves the mobility of joints, the speediest recovery after serious injuries.
Types of sports massage
Depending on the tasks performed, it is divided into several types, each of which differs by the technique of performance, the impact on a certain group of muscles or joints.
The first subspecies, which is an important part of the entire training process, is the additional means of improving the performance of an athlete. Basically it is carried out in parallel with the workouts, which allows to increase their effectiveness, and in some individual cases even improves its sportsmanship.
The effectiveness of this procedure directly depends on the methodology of its conduct, which is related to the basic scheme of carrying out training loads, with the kind of sport, as well as the intensity and volume of training.
To achieve maximum results, it is necessary to take into account all the individual characteristics of the athlete, as well as the specifics of the sport. For example, in skaters and runners, the main thrust is the leg muscles, but in water sports special attention is paid to the shoulder girdle, hands and back, and so on, depending on the type of loads.
The duration of the training massage usually varies within one hour, which includes the basic techniques: stroking, rubbing, kneading and additional techniques that fall at the master's discretion. This type of massage is carried out approximately 2-4 hours after a workout, after which it is necessary to take a hot shower or visit the sauna.
Another subspecies, which is used immediately before the start of physical exercises, is sometimes even capable of replacing preliminary warm-up exercises, therefore the benefits of such a procedure are undeniable.
Most often, it lasts no more than 25 minutes, mainly aimed at increasing blood circulation in the area of working muscles, as well as normalizing the functionality of an athlete.
Sometimes, to enhance and accelerate the effect, in the process of massage they use special oils or gels, which, when rubbed into the skin, enrich with a warming and stimulating effect, activating blood flow to the developed area of the body.
This is a great way to relax and rejuvenate the body after long and serious exertion, training and competition. Recovery massage is carried out after them or between them, regardless of the degree and type of fatigue, whether physical or psychological stress.
The duration of such a session depends on the individual characteristics of the athlete, and is usually 40-60 minutes for a general massage, as well as not more than 15 minutes for a local massage.
For people who are not professional athletes, but are constantly engaged in recreational exercise or medical gymnastics, restorative massage can get up along with other general health activities.
Such a massage is recommended after evening runs or morning exercises, and to achieve the best effect, a regenerative massage is recommended after a 15-minute hot bath or steam bath, which will contribute to the maximum relaxation of muscle tissue.
As in the other subspecies, here it is necessary to directly massage those parts of the body that carry the maximum load. Many specialists also prescribe physical therapy, as well as autogenic training and oxygen breathing, as auxiliary means.
Massage for sports injuries
Sometimes, in order to get back in shape faster and, as soon as possible, to start standard training, massage becomes almost the only way to accomplish such a miracle after serious injuries.
Such a massage should be performed only by an experienced specialist, as the damaged muscle tissues and tendons will be worked out in the process, which are extremely important not to cause additional harm.
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