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Why Incorporate Massage into Your Training Regime?

The Hillsborough Chiropractor Clinic

There are many benefits to incorporating sports massages into your training regime, such as injury prevention, increased flexibility and relaxation. As well as benefits there’s a wide variety of massage techniques which can be specific to your sporting goals and profession. A massage can not only improve your physical performance but also your mental sporting excellence!


Physical Benefits of Massage Therapy


Relaxes tense muscles


Simple strokes that activate the peripheral nerve receptors nerve endings (located in the skin and underlying fascia that detect changes in the environment), can ease muscle tension. Muscle tension may rise or fall in reaction to a stimulus, depending on the stimulus. As opposed to the application of mechanical forces to stretch muscle fibres and connective tissues as previously stated, this is a reflex response.


Pain reduction


Another method for lessening the sense of pain is massage. The psychological experience of pain will be changed by massage therapy's neurological effects, which may result in lessened muscular tension, less pressure on sensory nerve endings, and ultimately, cyclical relief from the pain sensation. This undoubtedly matters when it comes to the treatment and management of injuries.


Helps reduce swelling


Blood that has spilt from ruptured blood vessels or fluids that have seeped past capillary walls and into interstitial spaces can both result in swelling. By massaging the region, the soft tissues will move more and warm up, increasing lymph flow and the flow of fluids back into the circulatory system.


Increases lymphatic and blood flow


Increased pressure and depth during the massage enhance the likelihood that deep blood vessels will be constricted and released, promoting circulation. It has been shown that prolonged massage increases lymph flow from the massaged region through the lymph glands and towards the heart. Deep stroking and kneading techniques may be the most effective ways to promote increased lymph flow from the extremities.


Massage promotes enhanced blood and lymphatic system circulation by relieving stress in your muscles and joints. Your body's lymphatic system generally functions as a detoxification system to remove lactic acid, toxins, and other waste products that might accumulate over time. Your blood's circulation will increase, which will enhance the flow to your body's important tissues. Your general health will benefit greatly from enhanced circulation since it boosts the flow of nutrients and oxygen.


Mental Benefits Of Sports Massages


Improves sleep


Improved sleep is one of the physiological and neurological consequences of sports massage, which is brought about by the neurotransmitter serotonin synthesis. This is because the chemical precursor of melatonin, which causes the body to go asleep, is serotonin


Melatonin is frequently administered as a treatment for persons whose normal sleep patterns have been thrown off. People who have jet lag or sleeplessness may be included in this. Therefore, melatonin is produced in the body when serotonin is stimulated, which helps control circadian rhythms.


Reducing anxiety after the performance

Sports massage also helps to lessen a sense of tension in the body and mind. These are just a few of the ways it relieves stress.


Another mental consequence that results from a sports massage's physiological impact is this one. The stress chemicals cortisol and adrenaline are produced, and sports massage aids in regulating and stopping this process.


According to scientific research, this is because the muscles are relaxed, which prevents the 'fight or flight' reaction that might result from physical strain. A sports massage is a fantastic technique to rid your body of any extra and unwanted stress hormones since lymphatic drainage also aids in the removal of these hormones.


General mood improvement


In addition to lowering stress hormones, sports massage has positive effects on the neurological system by releasing neurotransmitters like:


-      Endorphins

-      Dopamine

-      Serotonin


This is due to the fact that sports massage activates the body's PNS or parasympathetic nervous system. The sympathetic nervous system controls the body's fight-or-flight reaction, whereas the parasympathetic nervous system promotes the rest and digest response. The activation of PNS not only promotes relaxation and recuperation but also boosts the synthesis of these neurotransmitters.


Your body's 'feel-good' response is brought on by dopamine. When you engage in an activity that you enjoy, the chemical is released.


However not only is serotonin essential for the control of mood it also has an effect on


-      Memory

-      Concentration

-      Learning


Sports massage techniques


Petrissage


Stretching, kneading, and squeezing soft tissues and underlying muscles are all possible petrissage massage techniques. Petrissage stretches and loosens muscle fibres while lifting tissues away from structures to release tension. Petrissage also increases vascular and lymphatic responses in the skin. The lymphatic response lets toxins leave the body and gets rid of waste materials. The petrissage technique, which involves applying pressure, aids in the dissolution of adhesions. Adhesions are patches of dense connective tissue that form following a surgical procedure or a muscle injury. Adhesions can drag on nearby tissues, suffocate nerves, and limit motion, all of which can be painful.


The word petrissage is also derived from the French meaning ‘to knead’.


Effleurage


In order to stimulate circulation and stretch the tissues, effleurage should be performed in a fluid, rhythmical, and calm way, beginning with a light touch at the beginning of a session and progressing to deeper pressure with slower motions afterwards. The sports chiropractor’s hands must be at ease and should follow the client's body's natural curves. The method shouldn't be hurried since you need time to spot and concentrate on any tissue anomalies that could need further attention later on in the session. Quick motions won't help the client unwind, and if a delicate spot is overlooked, it will almost definitely hurt worse if found later.


The French verb effleurer, which means "to skim," is the root of the English word "effleurage." It is a type of massage that involves stroking motions with the hands gliding over the skin, and it is always used at the start and stop of a massage session as well as in between other methods. Depending on the goal and stage of the massage, the effleurage method can be employed with different pressure and speed. Light stroking, strong stroking, and thorough stroking are all forms of effleurage.


Friction Massage


A massage method called friction is used to improve circulation and loosen up tight regions, particularly those near joints and those with adhesions in the muscles or tendons. A friction sports massage is delivered by applying through the fingertips. This allows the massage to be much more specific to localised areas of the body, which is vital if one needs a specific sports injury massage.


How to Incorporate Sports Massage Into Your Regime

One sports massage per week is often advised for athletes to guarantee their best performance and general well-being. Spending time with a sports massage therapist can facilitate better recovery by easing muscular tension and maximising range of motion. Athletes who compete frequently or who are preparing for an event may think about scheduling additional sports massage appointments each week.


Your sports massage therapist will talk to you about your requirements and create a personalised treatment plan, nevertheless, because every person's body and treatment objectives are unique. Sessions like these might occur weekly, biweekly, or even bimonthly. You should make a strategy and follow it since sports massage is primarily preventive and rehabilitative. Talk to your therapist about how to modify your regular treatments if you get hurt or develop a health problem throughout your plan. At The Hillsborough Chiropractor, our staff includes licenced chiropractors and massage therapists that have years of experience in this field and will use best practices to lessen your suffering.


At The Hillsborough Chiropractor, we understand how vital including a sports massage into your training schedule can be, and the phenomenal results they can produce as effective sports injury treatments. If you have any questions surrounding the benefits of sports massages please contact our team of chiropractors 

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