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Sports Massage - Can Sports Massage Reduce Cramps?
Athletes have to deal with a lot of physical challenges to maintain a competitive edge. This often means getting a sports massage at regular intervals to help with injury prevention and enhance performance.

But can sports massage reduce cramps? Flow Physio London’s consultant musculoskeletal therapist Florence Penny says it certainly can.

Increased Blood Flow
Poor blood circulation is one of the main causes of muscle cramps. The restricted flow prevents oxygen-rich blood reaching the muscles which leads to a build up of lactic acid and can cause spasms (Charley horses).

The massage techniques used in sports massage increase the elasticity of muscle fibres, increase vascularity and reduce tissue adhesions. They also use methods such as reciprocal inhibition which works by applying tension to the opposite muscle, for example, if you have a calf cramp, the therapist may apply pressure to the front of your calf to create an antagonistic contraction and relieve the cramping.

Athletes need to be able to recover quickly so they can return to training and competition. Sports massage accelerates recovery by reducing delayed onset muscle soreness, aids the removal of metabolic waste, and encourages the production of pain-relieving endorphins and oxytocin. It also helps restore a balanced hormonal system and speeds up digestion to allow the body to replenish nutrients.

Increased Temperature
Sports massage increases the temperature of the muscle tissues promoting a faster elimination of waste products and allowing oxygen to more effectively enter the cells. This also helps to reduce lactic acid build up which causes muscle soreness after exercise.

The techniques used in a sports massage, especially effleurage strokes, increase the rate of blood flow returning to the heart. This decreases venostasis (abnormal swelling in the veins) and edema (swelling). It also encourages the body’s natural ability to produce pain-relieving morphine like substances.

Sports massage also stimulates the parasympathetic nervous system which counteracts the negative effects of stress, reducing blood pressure and calming the mind. This allows the digestive system to function normally, thereby eliminating toxins and preventing dehydration. It also makes the athlete more aware of their hydration needs preventing the occurrence of dehydration related cramps. It also enables them to monitor mineral deficiencies and make appropriate dietary changes. Lastly, it makes the muscles more flexible and reduces fibrous knots and adhesions which contribute to muscle spasm.

Breakdown of Adhesions
Athletes can benefit from a sports massage at all stages of training and competition. This could be from pre-event to help prepare and warm up, post event to reduce DOMS or as a regular maintenance programme to assist with muscle flexibility and recovery.

Effleurage (long gliding strokes using the hands, forearms or thumbs) is used to relax the muscles and identify tender areas and improve blood flow. Kneading techniques use alternate pressure and relaxation to break up adhesions, relieve soreness, improve tissue pliability and increase circulation.

The friction techniques of a sports massage also promote the movement of lymph (fluid containing some of the bodies waste products) through the vessels which helps to reduce oedema, increases immunity and decreases muscle toxins. The parasympathetic nervous system is stimulated which calms the mind and body and enhances the transmission of sensory messages to the brain, thus reducing pain and improving muscle flexibility. This all contributes to improved performance.

Relaxation
Sports massage stimulates the lymphatic system to improve fluid flow through the muscles, reducing oedema (swelling) and encouraging the removal of waste products such as lactic acid from the muscles. It also stimulates the parasympathetic nervous system, calming the mind and allowing the body to relax. This relaxation can improve the transmission of sensory messages from the body to the brain, helping to reduce pain and inflammation.

Flexibility is a crucial ingredient for athletic performance, and sports purchase self-massage kits for athletes massage encourages muscles to relax and lengthen, increasing overall suppleness and range of motion. This flexibility allows you to perform movements with greater ease and agility, preventing injury and unlocking new levels of athleticism.

Whether you are an athlete striving for a new personal best, or just starting out, sports massage can benefit everyone. A pre-event session can help warm up and prepare the muscles for an event, while a post-event session will aid in recovery.