A feature of sports massage is that it is used to facilitate adaptation to physical activity. Sports massage increases athletic performance. This procedure can be carried out not only for professional athletes, but also for those who play sports to maintain good physical shape.
What is sports massage
Both traditional and sports massages are based on rubbing and massaging parts of the body. Both techniques have general principles. Then it is not entirely clear what sports massage is and what is its difference.
This is a massage that is performed to prevent injury, recover from damage or increased stress, as well as to quickly restore the strength of the muscular system. It helps to get in shape faster and contributes to better adaptation to the training rhythm, which is especially important for the period of preparation of an athlete for competitions.
The effect of sports massage on the body
The main difference between sports massage and traditional massage is the greater intensity of the procedure, in which muscle tissue and ligaments are worked out deeper, and the pace of basic techniques is higher. This contributes to the expansion of blood vessels, blood flow, and acceleration of metabolism. Also, this effect improves muscle response and nerve impulse conduction.
This effect of massage helps the body recover faster, which is important for the training cycle. It helps to keep fit, avoid injury or illness, and better prepare for performances.
In shooting, where it is necessary to concentrate for a long time and occupy one position, sports back massage helps athletes prevent diseases of the musculoskeletal system
Possible contraindications
Like other types of massage, sports massage is contraindicated for injuries or diseases complicated by general and local infections. Also, such a massage is contraindicated in the following cases:
- ARVI, which is accompanied elevated temperature body;
- skin damage;
- allergies accompanied by rashes;
- thrombosis and varicose veins;
- malignant neoplasms;
- menstrual and other bleeding.
All of these contraindications delay or make it impossible to carry out a sports massage.
Types, technique and rules for performing sports massage
Sports massage occupies an important place at all stages training process professional athlete, so it is included as an integral part of the training process. There are the following types of sports massage:
- training sports massage;
- preliminary;
- restorative.
They are the main ones for preparing an athlete for a performance, relieving muscle tension or recovering from stress. 
But there is also a type of massage that is performed separately from those indicated. It helps to recover faster from sports injuries and is carried out by a specialized doctor. This is a sports therapeutic massage.
Training massage
Not only muscle tone depends on the training massage, but also the psychological mood of the athlete, since the procedure has a positive effect on the central nervous system. Depending on the desired result, you can achieve both a soothing effect of massage and a tonic effect.
The duration of the procedure depends on the condition of the athlete. Its main techniques are intensive rubbing and stroking.
Training massage is carried out one and a half to two hours after training, as well as a day or two before the competition.
pre-massage
Preliminary sports massage is carried out before the training load. Its main goal is to increase the capabilities of the athlete's body before the performance.
Such a sports massage is divided into warm-up, warming and pre-start massage, which is carried out in order to calm or tone the athlete.
Warm-up massage
Warm-up massage is carried out to improve blood circulation, which determines the choice of techniques, which include kneading, rubbing, combined with squeezing and shaking. To this list are added techniques that affect the elasticity and stretching of the muscles, for which the kneading technique is used.
The technique and rules for performing sports massage of this type contribute to the preparation for the load of the respiratory system, affecting the depth and frequency of breathing. It also has a positive effect on thermoregulation and the central nervous system.
Massage in prelaunch states
Massage, which is carried out before the start of the competition, helps the athlete eliminate excessive excitement so that it cannot disturb the coordination of movements. Also, before the start, the athlete may feel apathy. Carrying out a massage in this case will help to eliminate it and increase the readiness of the speaker.
The pre-launch massage lasts ten minutes. The main techniques are stroking and kneading, and in case of apathy, tapping and patting.
Warming sports massage
Warming sports massage includes the same techniques as the warm-up, only at a faster pace, since it is carried out for deep warming of the muscles. For greater effect, in some cases it is permissible to use special ointments. In some categories of athletes, for example, motorcycle racers or skaters, it is carried out through clothing.
Restorative massage
An increase in the athlete's performance occurs not only due to the rest regimen, but also to special procedures. Restorative massage for athletes accelerates the achievement of the desired results by reducing the recovery time.
The best effect can be achieved if combined with water treatments, such as a warm shower or bath. In this case, the massage is done after them. Also, physiotherapy procedures can be prescribed as a concomitant recovery aid.
For a correct understanding of how to do this type of sports massage, it is necessary to determine the volume and intensity of the loads that the athlete endures. Long workouts require a long recovery.
Restorative massage is started after the pulse and breathing return to normal, that is, on average, 10-15 minutes after training. The duration is the same, although it depends more on the sport.
Often this procedure can be carried out between loads, so stroking, which relaxes the muscles, is not used in such cases. Restorative massage in sports involves mainly squeezing, rubbing and kneading, which is accompanied by shaking. 
After the procedure, the athlete should be at rest for several hours. The emphasis of this massage is on the muscle group that has undergone the most stress. The sooner a restorative massage is done after the competition, the sooner the athlete will get in shape.
It was general description restorative sports massage. However, in each specific sport, it may have its own characteristics, which consist in the duration of the procedure and the study of different muscle groups.
In the treatment of sports injuries, massage plays an important role in the rehabilitation of the athlete. In sports, sprains, dislocations, bruises, damage to tendons and muscles are most common. In such cases, sometimes they even carry out sports massage at home. The main functions of this influence are as follows:
- Promotes the rapid formation of callus.
- Enhances blood circulation and metabolic processes.
- Activates muscle contractions.
- Strengthens muscles and also helps prevent or eliminate their atrophy.
- Helps improve tissue trophism.
Massage is done two or three times a day for no longer than seven minutes. The techniques that include sports massage of the legs or other parts of the body with injuries do not differ from other types of this procedure. The difference lies in the use of ointments and special rubbing (amisarthron and others), as well as in the time of the procedure, which depends on the nature of the injury. 
Sports massage is a type of massage that is used in practice to improve the physical capabilities and increase the performance of athletes. It is one of the links in the chain of the sports training system. The use of this type of massage favors the speedy achievement of a sports form, as well as its retention. In addition, sports massage is a good preparation for participation in competitions, and also helps to fight fatigue.
The impact of sports massage on the human body
The impact of sports massage on the body is multifaceted. As shown in the course of numerous studies, it has a positive effect on the function of the neuromuscular apparatus, improves lymph and blood circulation, stimulates metabolic processes in the body and it is not surprising that massage has won recognition among athletes as one of the most accessible and effective means recovery.
With sports massage of tired muscles, their oxygen supply improves and nutrients, they are easier to get rid of toxins, muscle performance is not only restored, but also increased. The function of the ligamentous apparatus also improves (ligaments become more elastic); blood circulation of the joints and surrounding tissues improves, which allows you to increase the range of motion in the joints. Sports massage is successfully used for bruises of the ligamentous apparatus, cicatricial adhesions of tissues and other consequences of injuries and diseases.
In general, the effect of massage will depend on its dosage, the techniques used, the sensitivity of the body and other factors. It can be uplifting and calming.
Types of sports massage
Depending on the tasks performed, it is divided into several types, each of which differs in the technique of execution, the impact on a specific group of muscles or joints.
Training massage
The first subspecies, which is an important part of the entire training process, it is he who is an additional means of improving the performance of an athlete. Basically, it is carried out in parallel with training, which allows you to increase their effectiveness, and in some individual cases even increases his sportsmanship.
The effectiveness of such a procedure directly depends on the methodology of its implementation, which is associated with the main scheme for conducting training loads, with the sport, as well as the intensity and volume of training.
In order to achieve maximum results, it is necessary to take into account all individual characteristics the athlete himself, as well as the specifics of the sport. For example, for skaters and runners, the main focus is on the muscles of the legs, but in water sports, special attention is paid to the shoulder girdle, arms and back, and so on, depending on the type of load.
The duration of a training massage usually varies within one hour, which includes basic techniques: stroking, rubbing, kneading and additional techniques that are at the discretion of the master. This type of massage is carried out approximately 2-4 hours after training, after which it is necessary to take hot shower or visit the sauna.
pre-massage
This is a short-term massage aimed at preparing the athlete in the best possible way for a competition or training session.
Tasks of pre-massage:
- maximally mobilize the functional capabilities of the body before the upcoming motor activity;
- eliminate possible cooling of the muscles before the competition or training;
- increase the overall tone of the body or remove the so-called starting fever.
This type of sports massage is performed for 5-20 minutes 10-20 minutes before or after the warm-up before the competition or training.
The following varieties of preliminary massage are known: warm-up, massage in pre-start states (calming and tonic), warming and mobilizing.
Restorative massage
It is used after any kind of load (physical and mental) and at any degree of fatigue for the fastest possible restoration of various functions of the body and increasing its efficiency.
Tasks of restorative massage:
- restore motor performance;
- remove the feeling of fatigue;
- prepare the body for the upcoming physical activity.
Restorative massage is carried out after competitions or trainings and in between. The duration of the session, as well as the depth and intensity of the massage should be individual for each athlete. When prescribing it, it is necessary to take into account the type of sport, the applied loads, the physical condition of the athlete, the size of the massaged surface and the development of the muscular apparatus. The duration of the general session of restorative massage is on average 40-60 minutes.
Restorative massage is most effective when carried out daily, at least twice a day. In sports such as athletics, wrestling, swimming, boxing and others, a short restorative massage is performed in between competitions.
Features and techniques of massage
The techniques of any sports massage are: kneading, stroking, vibration and increasing pace of movements. Sports massage also combines lymphatic drainage massage, which improves lymph flow and blood circulation, as a result, the muscles are better enriched with oxygen and get rid of toxins and lactic acid. The depth and force of pressing are determined individually for each athlete, and depends on age, gender and sport.
A feature of sports massage is the use of highly warming preparations and ointments for better warming up of muscles, joints and ligaments. Massage is usually performed by a professional, but you can also do it yourself. It is not aimed at kneading the muscles of the whole body, but is concentrated on a separate muscle group, in addition, the massage is performed with an increase in pressure, which distinguishes it from classical massage.
Sports massage is also great for all people who lead an active lifestyle. It doesn't matter whether it's fitness or playing basketball with friends, hiking or just increased physical activity. Such a massage will help to relax, relieve tension after an intense load and mobilize in short time.
Sports massage is an integral part of our entire system of physical education, a serious hygienic tool that promotes the overall development of the body, strengthens muscles, joints, skin, and prevents fatigue.
Sports massage is an indispensable tool for the speedy recovery of the body after sports performances, as well as in tourism. Currently, sports massage is widely introduced into the work of our sports organizations. It has become widespread among athletes and athletes. Its in without fail used during training and competition.
The largest sports voluntary societies have their own masseurs; in coaching schools and other special courses, sports massage is a compulsory discipline; massage specialists accompany sports teams traveling abroad for competitions. Compulsory study of sports massage in technical schools and institutes physical education ensures its further development.
Sports massage is a type of massage that is used in practice to improve the physical abilities and performance of athletes. It is part of the entire sports regime and training. This procedure helps to quickly achieve a good athletic shape and maintain it. long time. In addition, sports massaging is widely used as an athlete's preparation for participation in competitions, as well as first aid for drowning.
How does sports massage affect the human body?
Sports massage has many positive effects on the body. As many studies show, it has a good effect on the neuromuscular apparatus, lymph circulation, blood circulation and metabolism, so it is not surprising that it was recognized as the most effective and affordable way of rehabilitation among athletes.
During the session, tired muscles are supplied with oxygen and nutrients, it is easier for them to get rid of toxins, muscle performance is restored and even increases. In addition, the ligaments become more elastic, and the blood circulation of the joints with all surrounding tissues is significantly increased, which helps to expand the range of motion in the joints. It is especially good to use sports massage in the presence of bruises in the ligamentous apparatus, scars in the tissues and any consequences after injuries and illnesses.
Basically, the impact of such therapy on the human body is determined by its dosage, types of administration, body sensitivity and other indicators. In any case, it is a tonic and sedative, which one way or another will only have a positive result.
Types of sports massage
Based on the tasks set, massage for athletes is divided into several types, each of which differs in the peculiarity of the execution technique, the effect on a specific group of muscles or joints:
- Training massage is a significant part of the entire training process. It is used as an additional means of improving the performance of an athlete. Most often it is used simultaneously with training. This allows you to improve their productivity and even improve the skill of the athlete. The effectiveness of such sessions directly depends on the method of its application, which is associated with the main training system, a specific sport, the intensity of the loads and the volume of training.
To achieve the maximum result, it is necessary to take into account not only the personal characteristics of the athlete himself, but also the principle of a particular sport. For example, skaters and runners need foot massages, participants aquatic species sports - shoulder girdle, arms, back and so on.
The duration of the training session, as a rule, varies within one hour. It includes such basic techniques as: rubbing, kneading, stroking, auxiliary (at the discretion of the master). A session of such manipulation is scheduled 2-4 hours after a workout, and after it it is recommended to take a hot bath (shower) or even visit a sauna to improve the result.
- Pre-massage is a short-term method that aims to better prepare the athlete for competition or training. Its tasks are: maximum mobilization of the functional capabilities of the body and warming up the muscles on the eve of future active physical activity, increasing the tone of the whole organism or removing the “starting fever”. Such a sports massage is carried out 10-20 minutes before the warm-up in the region of 5-20 minutes before or after the training session and the tournament.
Preliminary massage can be warm-up, warming, mobilizing, soothing and tonic.
- Restorative massage is a massage that is carried out after physical and mental stress and at any level of fatigue for the highest degree of rehabilitation of various body functions and improvement of its capacity. Its tasks include restoring motor performance, removing the feeling of fatigue and preparing the body for the coming physical stress.
Recovery procedures are applied after training or competition, as well as in the intervals between them. The duration of the procedure, the intensity and depth of the massage are individually set for each athlete, but on average it takes 40-60 minutes. Before its appointment, it is necessary to take into account the type of sport, the loads used, the physical position of the athlete, the scale of the massaged plane and the formation of the muscular apparatus.
Such a massage is most effective if it is carried out in two sessions every day. In athletics, wrestling, swimming, boxing, and so on, restorative massage is done for a short time and in between competitions.
- Massage for sports injuries - this type of massage is needed so that the athlete can get back in shape as soon as possible and take up the usual workouts. Such therapy is almost the only method that can work a miracle as a result of serious injuries.
This massage is carried out exclusively by an experienced master, since in its process damaged muscle tissues and tendons will be touched, and in no case should they be harmed secondary.
Features and techniques of sports massage
Sports massage has its own peculiarity, as it uses warming preparations and ointments for more productive warming up of muscles, joints and ligaments. It is also carried out by a professional massage therapist, but there are exercises that you can perform on your own.
It is aimed not at warming up the whole body, but at individual muscle groups. In addition, massaging is used with an increase in the intensity of pressure, this is its difference from classical massage.
Sports massage is equally great for all people who lead an active lifestyle. It doesn’t matter what exactly a person does: fitness or playing football with friends, hiking, jogging in the morning, or simply having increased physical activity throughout each day. Such a procedure, in any case, can help a person relieve tension and relax after intense stress, as well as mobilize in a short period of time.
This type of therapy is an inseparable part of the entire human system of physical education, an important hygienic panacea that supports the overall development of the body. Massage strengthens muscles, joints, makes the skin more elastic and eliminates fatigue. This procedure- this is a mandatory tool for the fastest rehabilitation of body forces after competitions, hiking, traveling and traveling.
Nowadays, sports massage is widely introduced into the work of all sports organizations. It began to be massively distributed among athletes and athletes. It is also mandatory to use during training and competition. All major sports voluntary communities keep massage therapists on their staff. In training schools, special sports courses, technical schools and institutes, this is a compulsory science for study. In addition, masters of massage art accompany various sports teams that go to competitions abroad.
Massaging techniques are stroking, kneading, vibration, as well as an increasing rhythm of movements. The manipulation includes lymphatic drainage massage (improves blood circulation and lymph flow in tissues), which helps to better oxygenate the muscles and get rid of toxins and lactic acid.
The power and depth of pressure is individually determined for each athlete, subject to gender, age and sport.
Sports have become an integral part healthy lifestyle life. Only regular training often turns into the cause of injuries, sprains, diseases. Sports massage is able to get rid of these troubles.
This article is intended for persons over 18 years of age.
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Its actions and benefits are as follows:
- bringing the muscles into tone;
- muscle relaxation;
- acceleration of recovery processes;
- normalization of work nervous system;
- increased endurance.
Types of sports massage
The effect that sports massage has on the body is directly related to its appearance. The execution technique is selected depending on the nature and duration of classes, the type of sport, and other indicators. Sports massage is indicated for men and women. It can be used not only for sports, but also for hard physical labor. During the session, there is an active contraction of muscles, metabolic processes are accelerated, the body is prepared for stress.
Sports massage can be general, for the whole body, and private, for example, legs or back. The zonal form can be performed not only by a massage therapist, but also independently, and only a specialist should do a general massage, otherwise the desired effect will not be achieved.
Types of sports massage:
- Preliminary, preparatory or mobilization.
- Training, relaxing or restorative.
- Rehabilitation, but it is also often called restorative.
Each type has its own characteristics, such as timing, frequency, duration, and so on.
Training massage
Massage, called training, can become an alternative to a warm-up that precedes any exercise. It increases stamina, reduces fatigue, tones the nervous system, prepares for intense exercise and stress associated with them. It is usually carried out by high-class athletes to prevent overwork and overtraining.
Reviews say that the proper effect is achieved only in the case of a competent and constant combination of massage with. The session usually lasts no more than an hour and is extended only for athletes with significant muscle mass.
After the session, specific muscle groups are relaxed, but at the same time, the range of motion increases, and the ligaments are strengthened. The intensity of performance is selected on an individual basis, but most often it is medium.
If a feeling of discomfort or pain occurs, the session should be stopped. This means that the execution technique is not observed, because during the sports massage there should be no discomfort. In the case when massage sessions and training are resumed after injuries or a long break, you need to start with a minimum load.
A relaxing session begins after an hour and a half after training. A sauna or a hot shower should be the final step. After the late training, a short private massage is performed, and the general massage is transferred to the morning.
pre-massage
It happens:
- warm-up;
- warming;
- soothing.
Such a session is often called a training or pre-start session, because it is always held before the start of the competition. It relieves starting apathy, or vice versa, excessive excitement and the so-called "starting fever". Always precedes a workout and lasts less than half an hour.
It prepares the athlete for long-term loads, regulates breathing, is responsible for thermoregulation and the functioning of the nervous system. After the session, the motor reaction is accelerated and combat readiness increases.
The type is selected depending on the emotional mood of the athlete:
- warm-up and warm-up gives confidence and increases combat readiness;
- soothing copes with increased excitability, prelaunch "fever";
- tonic is used for the manifestation of lethargy, uncertainty, "starting apathy".
A session of warming massage is carried out with a high probability of hypothermia. It is performed before and after competitions held at low air temperatures. Short sessions (up to 10 minutes) are indicated when athletes have to train in cold rooms. It ends before the start, in about two minutes.
Restorative massage
Good results are achieved after high-quality psychological preparation and restorative massage. It is necessary to improve performance and achieve high results. Responsible for the rapid recovery of the body after active and. After the session, water procedures are recommended, for example, swimming, taking a shower, visiting a sauna or bath. To enhance the effect and maximize relaxation, it can be combined with water, vibration or pneumomassage.
The duration of the procedure rarely exceeds 10 minutes and is directly related to the complexity, duration of classes or competitions and the condition of the athlete after their completion. The muscles that have undergone the greatest load are worked out very carefully. The session begins after the athlete's respiratory rate and pulse rate decrease. This happens about a quarter of an hour after the end of the training.
In some sports, such as cycling or athletics, maximum loads happen quite often. In such cases, restorative massage is performed during training, when there is a short break. An intense pace is used, without stroking movements that slow down reaction and speed.
With long breaks of at least one and a half hours, the massage session can be extended up to a quarter of an hour. After it, rest and a repeated five-minute massage are recommended, for example, for hands and feet. Maximum loads in some sports are also an indication for several sessions one after another, during and after training, to restore individual muscle groups.
Sports massage technique
Each type of sports massage has a different technique. It depends on what effect it will have on the joints, tissues and muscles. Sometimes the sports version is compared with the classics. But there are differences between them: in the latter form, rubbing is much less and less intense.
In sports massage, there are more rubbing and pressure, which is its main difference from the classic version. For sports massage, more intense pressure is used.
Receptions are as follows:
- shaking;
- push-ups;
- kneading;
- rubbing.
The rules of the session are very simple: the procedure must be as accurate as possible and must be professionally performed. In the case when it is carried out by a person who does not know how to do massages correctly, the risk of damage to muscle fibers increases, which can ultimately lead to injury.
For warming up and better, ligaments and joints, warming preparations such as oils, ointments and gels are often used. If the training takes place on the face or the athlete does not have the opportunity to remove clothing, massage, usually partial, is carried out over it. In this case, you will have to make more efforts to achieve the expected results and knead well. desired group muscles.
Only a trusted specialist should be entrusted with the procedure, while a partial version can be done independently, for example, after a hike or a game of football.
Where to find sports massage courses
There are a lot of videos on the Internet, the topics of which are devoted to the technique and rules for performing sports massage. But those who have not been trained should not be guided by such material, so as not to harm themselves or other people.
The largest sports organizations usually have massage therapists on their staff, whose services are used by athletes. For those who wish to master this type of activity on their own, in technical schools and higher sports educational institutions there are sports massage courses included in the training program for coaches and athletes.
Sports massage- This is a physiotherapeutic procedure carried out in order to improve the physical performance of a person, his working capacity, sports form. Contributes to the achievement of high results during participation in sports competitions. It happens manual and hardware.
Main indications
Indications for the procedure:
- prevention of injury and improvement of the functional capabilities of the body;
- rehabilitation after injuries;
- relieve fatigue after physical exertion.
In the list of contraindications:
- infectious diseases;
- inflammation of internal organs;
- purulent or fungal infections skin;
- severe injuries in the healing phase;
- exacerbation of chronic diseases;
- decompensation of the functions of vital systems;
- oncological diseases;
- pregnancy and menstruation;
- the risk of opening bleeding, blood diseases, thrombosis and varicose veins;
- urolithiasis disease.
How to prepare for the procedure
If sports massage is prescribed by the attending physician, no special preparation is required. Otherwise, you need to consult a doctor and, if necessary, undergo an examination.
- do not eat immediately before the massage;
- warn the massage therapist about skin sensitivity, the possibility allergic reactions, in the process of performing a massage, notify him of the discomfort that has arisen;
- take a warm bath before the session.
Features of the procedure
Depending on the goals of sports massage, the following types of massage are distinguished:
- training - is included in the general plan of physical training, daily routine and athlete's regimen; performs the functions of sports training; takes about half an hour on average;
- restorative - is responsible for relieving muscle tension after training, increases efficiency and relieves fatigue; lasts from 40 minutes to 1 hour, depending on the severity of the loads, is performed a few hours after physical activity;
- preliminary - tones up, warms up the muscles, prepares the patient's body for the upcoming physical exertion, prevents injuries, improves athletic performance in competitions; carried out 20 minutes before training, takes an average of 15 minutes.
Sports massage is always complex - the doctor kneads all parts of the body, including the back, neck, upper and lower limbs. At the same time, with the manual technique of execution, classical techniques (stroking, pressing, rubbing) and lymphatic drainage massage are used.
Hardware sports massage is of the following types:
- vibration - performed with the help of special devices - vibration massagers;
- vacuum - based on the use of air pressure;
- hydromassage - uses water pressure;
- ultrasonic massage - has an effect at the cellular level.
Positive effects of the procedure:
- improvement of blood circulation and lymphatic drainage;
- cleansing the body of toxic substances and accumulations of lactic acid in muscle tissue after training;
- increasing the elasticity of the ligamentous apparatus.
Features of sports massage in adolescents:
- shorter duration, but more frequent sessions;
- the use of only techniques with a minimal risk of complications;
- vibration massage is contraindicated;
- preliminary massage before the competition is carried out in order to relieve tension, general relaxation, and not improve the physical performance of the young athlete;
- techniques that affect the cardiovascular system are not used; massage in the sauna, rubbing with brushes is prohibited.