Massage Therapy for Athletic Performance and Recovery

History and Origins of Massage Therapy

Massage therapy is the scientific manipulation of the soft tissues of the body, aimed at normalizing those tissues (Greene). It consists of manual techniques that apply fixed or movable pressure, holding, or causing body movement. It is one of the oldest health care practices, dating back more than 4,000 years, as evidenced by Chinese medical records. Western health care records refer to it at least since the time of Hippocrates in the fourth century. Hippocrates, widely regarded as the Father of Medicine, acknowledged the therapeutic value of physical manipulation.

The origin of modern, scientific massage therapy is traced to Per Henrik Ling, a Swede, in the eighteenth century. Ling developed an integrated system of massage and active and passive exercises. He established the Royal Central Gymnastic Institute in Sweden in 1813 to teach his methods. The therapy was introduced in the United States in the 1850s by New York physician-brothers George and Charles Taylor, who had trained in Sweden. Two Swedish physicians, Dr. Baron Nils Posse and Dr. Hartwig Nissen, opened and operated the first massage therapy clinics in Boston and Washington, D.C., after the Civil War. Interest in the therapy was inconsistent until the 1960s, when it was revived as a tool for relaxation, communication, and alternative healing. It is now one of the most popular healing techniques used by both conventional and alternative medical practitioners (Greene).

Physiological and Psychological Benefits

Massage therapy has been shown to affect blood circulation and the flow of lymph, reduce muscle tension or flaccidity, stimulate or sedate the nervous system, and enhance tissue healing (Greene). The benefits derived include reduction of muscle tension and stiffness, relief of muscle spasms, greater flexibility and range of motion, increased ease and efficiency of movement, release of stress, improved breathing, improved blood circulation and lymph movement, faster healing of soft tissues, and reduction of pain and swelling from injuries. It also reduces the formation of excessive scar tissue after soft-tissue injury, enhances skin health, improves posture by altering tension patterns, and reduces stress and anxiety.

Massage therapy increases awareness of the connection between mind and body, promotes a relaxed mental state, and, in general, creates a feeling of well-being. Its documented clinical benefits include the reduction of anxiety, improvement of pulmonary function in young asthma patients, reduction of emotional distress in patients suffering from chronic inflammatory bowel disease, weight gain and improved motor development in premature infants, and possibly an enhancement of immune system function. Massage therapy has demonstrated positive effects on allergies, arthritis, asthma, bronchitis, carpal tunnel syndrome and similar repetitive motion injuries, chronic and temporary pain, circulation disorders, depression, digestive disorders, tension headaches, insomnia, myofascial pain, sports injuries, and temporomandibular joint dysfunction (Greene).

The hands are most frequently used in massage therapy, though the forearms, elbows, and even the feet are also employed when a particular effect is desired. The basic philosophy of massage therapy is to help the body exercise its own ability to heal itself and to achieve or increase health and well-being. Touch is its fundamental medium (Greene). Because it fosters greater flexibility and range of motion along with increased ease and efficiency of movement, massage therapy directly enhances athletic performance.

Sports Massage and Athletic Applications

There are more than 160 kinds and types of bodywork sub-therapies under the broad category of massage therapy (Crabtree 1997). One of these is sports massage. Sports massage is derived from traditional Swedish massage and returns therapy to its origins in exercise and movement. Athletes and others who wish to optimize performance use this type of massage before, during, and after a sports activity or event. Sports massage aims at stimulating muscles and increasing their ability to absorb nutrients, reducing or eliminating stress or muscle injury, and helping the body eliminate toxins and the accumulation of waste products caused by exertion (Crabtree).

Experts note that massage has been gaining recognition as an authentic relief for physical and mental strain (Starling 2000). Superstar athletes such as Michael Jordan have used massage to work through tired muscles. Many observers noted that more men were also visiting massage clinics and treatment centers for relief of muscles strained during sports activities (Starling). Most bodybuilders and athletes use sports massage to warm up, improve flexibility and performance, and treat or prevent injuries (Elliott 2006).

New research suggested that massage before exercise or competition could actually decrease muscle strength. This research was conducted on ten male volunteers who performed leg extensions after 30 minutes of rest or after receiving lower-limb massage. The volunteers reported that the leg massage significantly decreased their leg extension strength. The findings indicated that users of sports massage should adjust their massage timing relative to their workout schedule. Another study, however, found that participants who received Swedish massage on their hamstrings after negative-rep leg curls experienced significantly reduced pain and discomfort two days later. The conclusion was that sports massage therapy relaxes muscle fibers and improves circulation, allowing the blood to deliver more oxygen and nutrients to the muscles, where they are converted into energy. Massage also eliminates waste products and drains the lymph system (Elliott).

Other techniques used by bodybuilders include ayurvedic massage, deep-tissue massage, and massotherapy. Ayurvedic massage helps restore energy balance. Deep-tissue massage uses slow strokes, direct pressure, or friction applied across the muscles through the use of fingers, thumbs, or elbows, aiming to reach the fascia beneath the surface muscles. Massotherapy works directly with muscles to improve circulation and manage pain. Myofascial release is applied when muscles become tight, cause pain, and restrict the range of motion; it aims to relax the fascia by applying gentle pressure. Orthopedic massage combines many techniques to treat pain and soft-tissue injury, focusing on injury assessment and rehabilitation, and emphasizes selecting the appropriate method for the specific injury (Elliott).

Sports massage helps athletes develop greater endurance, muscle strength, and better performance by decreasing stress-injury-induced physical breakdown (Cates 1998). The general guideline is that, after an athletic event, massage should be limited to 15 to 30 minutes. Tired muscles are more susceptible to injury and damage in the first 24 to 48 hours following strenuous activity. Longer events should be followed by shorter massages. Sports physicians note that massage therapy can help relieve muscle spasms, facilitate stretching, and improve flexibility to prevent future injuries (Cates).