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By John Kotch
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One technique releases tension from the levator scapulae.
John Kotch, LMP, is a Seattle-based massage therapist specializing in sports massage. Questions can be sent to john@squashmagazine.com. For further information, see the American Massage Therapy Association’s website at www.amtamassage.org |
Hugh LaBossier was ready. He had done the training, met his pre-match goals and had made it all the way to the 30’s final in the 1994 Nationals in Baltimore.
After a rigorous Saturday, playing tough quarter and semifinal matches, LaBossier’s legs were killing him. So Sunday morning, he called the hotel massage therapist to ease his soreness. “I figured it was the only way I’d be loose enough to play,” LaBossier says. He got an hour-long massage, and had two hours to spare before the final against Guy Cowan.
When he got on the court, he knew something was wrong. “I was slow, and my legs didn’t want to move,” he says. “They had no spring to them.” LaBossier won only one point in this final—which is most likely due to the type of massage he received. “I didn’t even know there were differences in massages,” LaBossier says, “and I think if I would have gotten one that energized my muscles rather than relaxed them, I would have stood a chance.”
What happened to LaBossier can happen to any of us. Most clubs have staff massage therapists that are available to give our muscles that extra special care after a match or a great workout. However, there are major differences in massage techniques, and the body’s responses to each technique differs, resulting in converse effects on the body.
Though it will never automatically heal an injury or magically erase pain, massage can facilitate the proper healing process.
We abuse our bodies. Pushing muscles to their limits and minor tears and tightness are inevitable and normal. Massage is a great way to facilitate the flow of fresh blood and oxygen to these tightened muscles. By applying pressure to the muscles, a massage therapist can help the tissues open, making room for this fresh blood while removing the waste particles within the muscles. This will eventually happen on its own, but massage can speed up the process, helping to prevent potential cramping and reducing muscle tightness.
As an analogy, the effects of massage can be compared to wringing out a full sponge. The contracted muscle is full of waste products after overuse. Massaging will squeeze the waste out of the muscle, which will then fill up again with repairing, clean blood and oxygen.
Initially, the therapist will feel around for muscle tension to locate problem areas.
There are many forms of massage techniques, and the two most popular are Swedish and sports massage. Both are beneficial to the body, but affect the nervous system differently. The main difference between the two types is in the applied strokes, broken down simply as CPR—Contact, Pressure, and Rhythm. Contact refers to the touch used on the body, pressure can vary from extremely slight to uncomfortable, and rhythm is the intensity of strokes. Together, these are combined to achieve the ideal massage session.
The aim of Swedish massage is to sedate the nervous system, bringing the body back into balance. This type of massage is typically performed with oils, to prevent friction and burning on the skin while executing the long, kneading strokes. Swedish massage includes techniques with deep, gliding strokes and varied amounts of pressure. A Swedish massage will relax the body, placing it in a state of balance and calmness.
Just as Swedish massage relaxes, sports massage invigorates. Developed to complement an athlete’s warm-up routine, sports massage uses energetic, pumping strokes designed to stimulate the body, getting it ready to compete. No oils are necessary, and this technique can be applied through clothing, such as athletic warm-up suits. Sports massage can be performed up to two hours before an event while continuing its effect on the body.
Pre-event sports massage can last anywhere from 20 minutes to an hour. The strokes are very muscle specific, concentrating on increasing blood flow to the targeted muscle areas. Stretching and lengthening the muscle groups is another aim and, overall, a pre-event massage will rejuvenate and stimulate the nervous system and the hormones necessary for competition.
A post-event sports massage uses strokes that are a bit gentler and slower than those used before an event. Specific muscles are still stressed, and the aim is to increase the circulation and prevent cramping. Muscle tears and irritation from the event are beginning to repair as fresh blood is allowed into these muscles. There is no “deep” work for this same reason—these muscles are prone to injury, and massage that is too deep can further irritate these muscles.
As an addition to an athlete’s training routine, massage can maximize training time and encourage higher performance. Frequent massage gives muscles the opportunity to recover more quickly, adding the benefits of pre-and post-match massage to a training regimen.
The long-term benefits of massage are obvious when done in conjunction with the “homework” the therapist should give each client, whether it is a series of daily stretches or exercises that will enhance the muscles and prevent further problems. Massage, along with regular exercise, good nutrition and hydration, will enhance the body’s ability to work with maximum effectiveness and efficiency. Massage will not train the body, nor will it prevent pain. However, it does assist in the recovery rate both during training and after an event, and it will enhance an athlete’s pre-match or post-match routine.
The most important thing to remember is to honestly evaluate your body type and problems, and explain these in detail to the therapist. Much of massage is individual, and by discussing massage options with your therapist, the ideal effect can be achieved. Most therapists are required to be state-certified or nationally certified, which includes courses at an accredited school that specializes in teaching the workings of each body system, and the effects each type of massage has on these body systems. Each therapist will evaluate your specific goals and will use massage to enhance your performance. When choosing a therapist, ask your friends for recommendations. As with a doctor, be sure you are comfortable with the therapist.
Massage can be a wonderful addition to your routine, and it will help maintain the high level of performance you strive to accomplish. Though it will never automatically heal an injury or magically erase pain, massage can facilitate the proper healing process your muscles need to achieve the ideal effect. Take note of LaBossier’s experience, and remember to specify the type of massage you need, especially before a match. |
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Feb 2010
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