Sports massage types and techniques. Who is suitable for sports massage and how to do it? What is sports massage

A special feature of sports massage is that it is used to facilitate adaptation to physical activity. Sports massage increases a person's athletic performance. This procedure can be performed 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 rely on rubbing and massaging areas of the body. Both techniques have common 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 injuries, recover from damage or increased stress, and also to quickly restore the strength of the muscular system. It helps you get into shape faster and promotes better adaptation to the training rhythm, which is especially important when an athlete is preparing 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 deeper, and the pace of performing basic techniques is higher. This helps to dilate blood vessels, blood flow, and accelerate metabolism. This effect also 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 you stay fit, avoid injury or illness, and better prepare for performances.

In shooting, where it is necessary to concentrate for a long time and take 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, this massage is contraindicated in the following cases:

• ARVI, which is accompanied by elevated body temperature;
• skin damage;
• allergies accompanied by rashes;
• thrombosis and varicose veins;
• malignant neoplasms;
• menstrual and other bleeding.

All of the above contraindications delay or make sports massage impossible.

Types, techniques and rules for performing sports massage

Sports massage occupies an important place at all stages of the training process of a professional athlete, therefore 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 essential for preparing an athlete for a performance, relieving muscle tension or recovering from exercise.

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, but also the psychological state of the athlete depends on a training massage, since the procedure has a positive effect on the central nervous system. Depending on the desired result, you can achieve both a calming and tonic effect of the massage.

The duration of the procedure depends on the athlete’s condition. Its main techniques are intense rubbing and stroking.

A training massage is carried out one and a half to two hours after training, as well as a day or two before the competition.

Preliminary massage

Preliminary sports massage is carried out before training load. Its main goal is to increase the capabilities of the athlete’s body before a performance.

This 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 stretchability of muscles, for which the kneading technique is used.

The technique and rules for performing sports massage of this type helps prepare 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 pre-launch states

Massage, which is carried out before the start of competitions, helps the athlete eliminate excessive excitement so that it cannot disrupt the coordination of movements. Also, before the start, the athlete may feel apathetic. Carrying out a massage in this case will help eliminate it and increase the readiness of the speaker.

The pre-race massage lasts ten minutes. The main techniques are stroking and kneading, and in case of apathy, tapping and patting.

Warming sports massage

A warming sports massage includes the same techniques as a warm-up massage, only at a faster pace, since it is performed to deeply warm 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 speed skaters, it is carried out through clothing.

Restorative massage

An athlete’s performance increases not only due to the rest regime, but also through special procedures. Restorative massage for athletes accelerates the achievement of the desired results by reducing recovery time.

The best effect can be achieved if you combine it with water procedures, for example, a warm shower or bath. In this case, the massage is done after them. Physiotherapeutic procedures may also be prescribed as a concomitant aid to recovery.

To properly understand how to do a sports massage of this type, it is necessary to determine the volume and intensity of the loads that the athlete endures. Long workouts also require long recovery.

Restorative massage begins 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 remain at rest for several hours. The emphasis of this massage is on the muscle group that has been most stressed. The sooner a recovery massage is given after the competition, the faster the athlete will get into shape.

This was a general description of a restorative type of sports massage. However, in each specific sport it may have its own characteristics, which include the duration of the procedure and the development 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, and damage to tendons and muscles are most common. In such cases, sometimes even a sports massage is performed at home. The main functions of such influence are as follows:

• Promotes rapid formation of callus.
• Strengthens blood circulation and metabolic processes.
• Activates muscle contractions.
• Strengthens muscles and also helps prevent or eliminate their atrophy.
• Helps improve tissue trophism.

The massage is done two to 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 for injuries do not differ from other types of this procedure. The difference lies in the use of ointments and special rubs (amisartron 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 forms one of the links in the chain of the sports training system. The use of this type of massage promotes the speedy achievement of sports shape, as well as its retention. In addition, sports massage is good preparation for participation in competitions and also helps fight fatigue.

Sports massage plays an important role at all stages of training (as an integral part of the training process), and immediately before competitions.

Like other types of massage, it has two forms: general and private. The massage can be performed by a massage therapist, but at the same time it can be performed as self-massage.

The following types of sports massage are distinguished:

1. Training.

2. Preliminary.

3. Restorative.

CHAPTER 1. TRAINING MASSAGE

Training massage is an integral part of the training process, related to the means of sports training.

This type of massage helps to avoid fatigue and overexertion of athletes, since when preparing high-class athletes, the volume of training loads and their intensity are very large. It helps maintain high fitness levels and ensures the necessary psychological and physical preparedness of athletes.

The method of sports massage is directly dependent on the method of sports training, the type of sport, the intensity of the training load and its volume. A training massage is no less important than the training itself. It is impossible to achieve high sportsmanship both without intense training loads and without massage, so the training process must necessarily include these two components of sports training.

The training massage technique should take into account the tasks facing the training.

There are certain goals for a training massage: to maximally contribute to solving the specific tasks of a training session with the help of special exercises and techniques (for example, increasing the amplitude of movements, improving the elasticity of the ligamentous apparatus, the ability to relax certain muscle groups) and prepare the body for subsequent training sessions.

The desired effect can be achieved only if the training massage is carried out methodically correctly. The choice of methodology is made depending on the duration of the load and its intensity, the characteristics of the sport and the individual characteristics of the athlete.

Taking into account the type of sport and the individual characteristics of the athlete, massages of varying strengths are prescribed. Usually a medium strength massage is performed.

The massage should be performed painlessly; this must be taken into account when massaging muscles that have undergone a large and unusual load, as well as when massaging after a long break in training. You need to be careful, especially during the first massage sessions.

The duration of a general training massage session is on average 40-60 minutes. Only in some cases, for example, in athletes with large muscle mass, can it last more than an hour (Table 1).

Determining the intensity of the massage depends on the type of sport, the reactivity of the body being massaged, weight, the state of the muscular system, sports form, training load and other factors.

General training massage in sports practice is carried out taking into account the specifics of the sport and the characteristics of the training load.

The method of performing training massage provides that the time of massage of actively working parts of the body and muscles should be longer than the time of massaging areas of the body that bear less load. For example, when massaging cyclists and speed skaters, the duration of massaging the muscles of the chest and arms is reduced, and the duration of the massage of the leg muscles increases accordingly. The total training massage time remains constant.

Massage techniques are selected in accordance with the objectives of the training session. So, for example, if gymnasts are faced with the task of developing the flexibility of the ligamentous-articular apparatus, then a training massage session is structured primarily taking into account the development of mobility in the joints. For this purpose, it is recommended to use rubbing and passive movements.

When a training session is conducted for weightlifters or wrestlers, aimed at developing strength, it is necessary to use massage techniques and training massage techniques, which in a short time provide relief from tension in the neuromuscular system. In cases where competitive training is carried out, in which the maximum load is achieved, it is important to especially strictly take into account the characteristics of the sport and the individual characteristics of the athlete.

The main goal of the training session is general physical training, so you should carry out a uniform training massage that covers all muscles and joints. After the massage is completed, it is recommended to take a hot shower or go to the steam room for 5-10 minutes.

The most effective training massage is carried out 1.5-4 hours after the lesson. The timing of the training plays a big role. If it took place in the afternoon and ended in the evening, then after it you need to have a private massage, and in the morning - a general one, if the training will be again in the afternoon.

After an intense and deep training massage, immediately after intense exercise, pain may occur in the muscles.

In order for the massage therapist to be able to conduct a massage session with a large number of athletes after training, he needs to plan the training session together with the coach in such a way that the athletes do not finish it all together, but one at a time.

Since sleep is a restorative, you should not wake the athlete if he falls asleep during a massage session. This becomes of great importance in the pre-competitive period and during the competition period. The duration of the massage session and its intensity do not decrease even before competitions in cases where the intensity and volume of training loads are reduced and athletes stop training 1-2 days before the competition.

During the training massage period immediately before the competition, the whole body is massaged. At this time, special attention is paid to the muscles and joints on which the main load falls.

Sometimes, due to a minor injury, an athlete is forced to stop training for a short time; in such a situation, in order to maintain his athletic form, it is necessary to regularly carry out a general training massage.

During long journeys, athletes, when it is not possible to continue training, use a training type of sports massage that helps maintain a state of fitness.

Training massage sessions should be carried out according to the schedule below (taking into account 6-10 training sessions) in a seven-day training cycle: general training massage sessions - 3, private - 4.

1st day - private massage,

Day 2 - general massage,

3rd day - private massage,

4th day - general massage,

Day 5 - private massage,

Day 6 - general massage,

Day 7 - private massage.

This scheme, of course, can change depending on the number and periodization of training, as well as on the general condition of the athlete, his individual characteristics and changes in loads both in the weekly training cycle and in each individual session.

In the case when an athlete trains twice a day, two massage sessions are performed, the methodology of which is influenced by the duration of the break between training, as well as the amount of load in the first and second training.

If the volume of work and intensity of the first workout was large enough, and the next one will take place after a break of 2-3 hours, during which the athlete will have lunch and rest, it is a good idea to have a 10-15 minute private massage with an emphasis on those muscles that have been and will be performed main load.

If the next workout is 4 hours or more later, it is recommended to conduct three massage sessions. The first is performed in the shower, its duration is 10-12 minutes, the second - in the middle of the break between the first and second workouts. A general massage (if scheduled) should be carried out for 20 minutes, with 80% of the time massaging the muscles on which the main load fell. When a private massage is scheduled, 20% of the time should be devoted to the muscles that bore a secondary load. The next massage session is carried out after the second workout. A light, private or general massage is performed. Its duration should be no more than 20-25 minutes.

A general massage session can be replaced with a private massage session if changes are made to the athlete’s training regimen in the form of additional rest, visiting a steam room, etc.

On a day free from a training session, a private or general massage is performed, which takes into account the load on individual areas of the body. A general training massage in a bathhouse, which involves a preliminary visit to the steam room, must be carried out once a week.

The back massage is carried out for 10 minutes, while the main techniques used are stroking (combined and with two hands), squeezing with two hands with weights, rubbing (with the pads of four fingers, the base of the palm, the ridges of the fists), kneading (single, double bar, double ring, tong-shaped, one-handed and two-handed), as well as shaking. Additional techniques include alternating stroking and stroking with one hand, squeezing with one hand, which is performed 1-2 times, as well as striking techniques.

The neck is massaged for 2.5 minutes. The main techniques that are used for this are: stroking with two hands, squeezing with two hands with weights, rubbing with the pads of four fingers, ordinary kneading, double ring kneading, tong-shaped kneading and kneading with one and two hands. Additional techniques include transverse stroking, squeezing with one hand, and movements.

Shoulder massage is performed for 5 minutes. The main techniques used for this: combined stroking, squeezing with one hand, kneading (single, double bar, double ring, long, with one and two hands). Additional techniques include stroking with one hand, shaking and shaking.

Massaging the elbow joint lasts only one minute. The main technique is rubbing: forceps-shaped, one to four, four to one, with the pads of four fingers. Movements are also performed.

The forearm and hand are massaged for 4 minutes. Techniques that are used as the main ones: combined stroking, squeezing with one hand, rubbing (pincer-shaped, with the pads of four fingers, the base of the palm), kneading (single, double bar, double ring, pincer-shaped, with one and two hands), movements. Stroking: alternate, with one hand; long kneading. Shaking and shaking are used as additional massage techniques.

The pelvic area is massaged for 3.6 minutes. The following techniques are used as the main ones: combined stroking and stroking with two hands,

two-handed squeezing with weights, rubbing (with the pads of four fingers, the base of the palm, the ridges of the fists), kneading (single, double bar, double ring, one and two hands). Additional techniques for massaging the pelvis are alternating stroking, squeezing with one hand, shaking and percussive techniques.

The back surface of the thigh is massaged using the following basic techniques: combined stroking with two hands, squeezing with two hands with weights, rubbing with the base of the palm and the ridges of the fists, kneading (single, double bar, double ring, long, with one and two hands). Additional techniques are the following: alternating stroking, squeezing with one hand, shaking, shaking, striking techniques. The massage lasts 4 minutes.

Massage the back of the knee joint for 30 seconds. To perform it, concentric stroking, rubbing (pincer-shaped, one to four, four to one, with the pads of four fingers, the base of the palm), and movements are used. These techniques are basic. An additional technique when massaging the back surface of the knee joint is rubbing the fists with combs, which is performed 1-2 times.

Massage the calf muscle for 2 minutes. The following techniques are used: combined stroking and stroking with two hands, squeezing with weights with two hands, kneading (double bar, double ring, long, one and two hands). These are the basic techniques. Alternate stroking, stroking with one hand, squeezing with one hand, ordinary kneading, shaking, striking techniques are used as additional ones.

The Achilles tendon massage is performed for one minute. In this case, such techniques as stroking with one hand, rubbing (pincer-shaped, one to four, four to one, with the pads of four fingers, the base of the palm and movements) are the main ones. No additional techniques are used to massage the Achilles tendon.

The foot is massaged for one minute. The following techniques are used as the main ones: combined stroking and stroking with two hands, rubbing (with the pads of four fingers, the base of the palm), movements. An additional technique is alternate stroking.

The ankle joint is massaged for a minute. The main techniques for performing it are concentric stroking, rubbing (pincer-shaped, one to four, four to one, with the pads of four fingers, the base of the palm), movements.

Massage the tibialis anterior muscle for 2 minutes. The basic techniques include combined stroking and stroking with one hand, squeezing with two hands with weights, tong kneading, kneading with one and two hands. Additional techniques include alternating stroking and squeezing with one hand.

Massaging the anterior surface of the knee joint is performed for one minute. The following techniques are used as the main ones: concentric stroking, rubbing (pincer-shaped, one to four, four to one, with the pads of four fingers, the base of the palm, the ridges of the fists), movements.

A part of the body such as the front surface of the thigh is massaged for 4 minutes. The main techniques are stroking: combined, with one hand; squeezing with two hands with weights; rubbing with the base of the palm; kneading (double bar, double ring, long, one and two hands). Techniques such as alternating stroking, squeezing with one hand, ordinary kneading, shaking, shaking, percussion techniques are additional when massaging the front surface of the thigh.

The duration of the breast massage is 5 minutes. The techniques used as the main ones are the following: combined stroking, stroking with two hands; squeezing with two hands with weights; rubbing with the pads of four fingers, the base of the palm; kneading (single, double bar, double ring, one and two hands). Additional techniques used are: alternating stroking, squeezing with one hand, shaking, shaking, striking techniques.

Abdominal massage is performed for 2.5 minutes. It involves the following basic techniques: alternating stroking, stroking with both hands, double circular kneading.

CHAPTER 2. PRELIMINARY MASSAGE

This type of massage is used immediately before exercise. Its goals are to assist the athlete before training and increase the functionality of the body before competing.

Preliminary sports massage consists of several subtypes, each of which performs specific tasks and has its own methodology:

1. Warm-up massage.

2. Massage in pre-launch states (tonic and soothing)

3. Warming massage.

WARM-UP MASSAGE

Its use is necessary before performing at a competition or before training. After a warm-up massage, performance increases at the time of the exercise, start, etc. A session of such a massage favors the redistribution of blood in the body and improves the blood supply to working muscles, as well as increasing blood flow through the veins to the heart.

During a warm-up massage, you need to use techniques that most effectively affect blood circulation. These techniques include the double ring knead and the double bar. They must be used in combination with squeezing, felting and shaking. It has been experimentally established that the number of heart contractions increases under the influence of kneading.

To best prepare the muscles for the upcoming physical activity, you need to conduct a warm-up massage session, which should include techniques that affect the elasticity of the muscles and contribute to their greater extensibility. Kneading solves this problem as much as possible; it increases the temperature of the muscles, improves their viscosity and increases the speed of the chemical reactions occurring in them. During the kneading process, the capillaries open, thereby increasing the blood supply to the muscles.

In addition, a warm-up massage session helps prepare the respiratory system for stress. It affects the frequency and depth of breathing and plays an important role in the regulation and coordination of the functions of breathing, blood circulation and other systems and organs before the upcoming load.

Warm-up massage is also necessary to facilitate thermoregulation processes. If there is no massage session before physical activity, heat production exceeds heat transfer and an increase in body temperature occurs.

Thanks to a warm-up massage, the activity of physiological processes of heat transfer is facilitated, because during the massage the skin vessels dilate and the work of the sweat glands increases.

Warm-up massage has a beneficial effect on the central nervous system. It helps to increase the excitability of nerve centers, the mobility of nervous processes, and prepares autonomic functions for upcoming muscle activity. As a result of increased excitability of the nervous system, the latent time of muscle contraction and relaxation decreases.

Warm-up massage has a great influence on the speed of motor reaction. An increase in the speed of motor reaction occurs after a 6-minute warm-up massage, which is very important for sports such as fencing, boxing, etc.

With the help of a warm-up massage, you can solve such important problems as the general preparation of the athlete for the upcoming physical activity and special training.

During the general preparation of an athlete, warm-up massage affects the strengthening of the functions of various physiological systems. General preparation is carried out using the selection and methodology of massage techniques.

If it is necessary to carry out special training for an athlete, warm-up massage should be performed in such a way as to strengthen the functions of the systems that will bear the main load during training or competition.

In cases where the athlete is expected to work under heavy loads, the warm-up massage should be performed slowly, deeply and for a long time. And if an athlete has to perform high-speed and intense work, then the massage should be done more energetically.

Warm-up massage, the duration of which, depending on the type of sport, is 15-25 minutes, has the following set of techniques:

1. Squeeze.

2. Rubbing (mainly on joints). The following types of rubbing are used:

• pincer-shaped;
• the fingertips of both hands;
• the base of the palm and the tubercles of the thumbs are straight and circular;
• phalanges of fingers bent into a fist.

3. Kneading.

Kneading should take up 80% of the time allotted for the entire massage session. This applies not only to general, but also to private massage. Kneading includes the following types:

• double ring;
• ordinary;
• circular with the pad of the thumb;
• pincer-shaped (on flat muscles).

After kneading, shaking should be done, and felting should be done on the hip and shoulder.

A warm-up massage is combined with a warm-up and complements it, but in no case replaces it.

Studies and experiments have shown that warm-up massage is useful only when physical exercise is performed no later than 10 minutes after it. In other words, the warm-up massage session should end a few minutes before the start.

Massage in pre-launch states

Preliminary massage helps regulate the athlete’s pre-start states; it reduces excessive excitement during the start-up fever and relieves the depressed state during the start-up apathy.

Preliminary massage differs from special physical exercises in that it does not require additional energy expenditure by the athlete.

Athletes with good training are characterized by a number of indicators, including an optimal level of emotional arousal, high bioenergy and coordination of movements.

The above indicators become better for these athletes as the start time approaches, and this happens in a coordinated manner.

If the level of excitation reaches an exorbitant level, then a decrease in bioenergetics and coordination of movements occurs.

The pre-start state is a conditioned reflex, the stimuli of which can be the situation, a meeting with an enemy, and other factors. The function of the pre-start state is that it, as it were, adjusts and prepares the body for the upcoming sports activity. Athletes perceive the pre-start state as normal excitement when going to the start. This condition is characterized by increased blood pressure, increased breathing, increased heart rate, etc.

Depending on the emotional coloring of the athlete’s pre-start state, a preliminary massage technique should be developed.

There are three types of emotions that characterize the pre-launch state:

• combat readiness for the upcoming competition, which is a positive reaction;
• pre-launch fever - increased reaction;
• initial apathy - reduced reaction.

The most useful type of pre-launch state is combat readiness. At this moment, physiological changes occur in the body that correspond to the work ahead - the athlete is completely collected and confident. In this condition of the athlete, a warm-up or warming preliminary massage is used.

A characteristic sign of pre-race fever is the athlete’s increased excitability at the pre-race moment, which is accompanied by significant changes in the functional state of the body.

As a result, the following symptoms are observed: irritability, agitation, increased body temperature, chills, insomnia, headache, loss of appetite, etc.

Often, due to the state of pre-race fever, the athlete’s sports performance leaves much to be desired.

The emotional state can be brought back to normal if you choose the right soothing massage techniques.

To relieve nervous tension during pre-race fever, you should use techniques such as stroking and shaking. They should be performed on large areas of the body (back, pelvic area, hips). After using these techniques, the pulse and breathing become less frequent, and blood pressure decreases.

To reduce excitability during pre-launch fever, a soothing massage is used, the duration of which is 7-10 minutes. The following techniques are used: combined stroking (4-5 minutes); light rhythmic kneading (1.5-2 minutes); shaking (1.5-2 minutes).

The massage should be done starting from the back. First you need to apply combined stroking over the entire back (5-6 times), then on the gluteal muscles (4- 5 times) and on the back of the thighs (4-5 times); after that a second time on the back (5- 6 times), and on the latissimus dorsi muscles you need to perform a double circular kneading (4-5 times). Each movement is accompanied by soothing shaking and stroking throughout the back. After this, stroking with both hands is carried out on the neck and head, in the back of the head (6-7 times), circular rubbing with the fingertips of both hands (5-6 times) and stroking again (4-5 times).

Then it is necessary to apply repeated stroking on the gluteal muscles (5-6 times) and double circular kneading (3-4 times), accompanied by shaking in combination with stroking with both hands. The next technique is combined stroking (5-6 times) and long kneading combined with shaking (3-4 times) of the thigh. At the end of the thigh massage, stroking is performed (5-6 times).

After this, the person being massaged takes a supine position. You should start the massage from the chest. It is necessary to do a combined stroking or stroking with both hands (5-6 times). Next, the thigh is massaged, stroking with both hands or combined stroking (7-8 times). The thighs are massaged one at a time, then the chest is massaged again, which consists of rhythmic ordinary kneading on both sides simultaneously, with each hand kneading its corresponding side (4-5 times). Shaking must be done after kneading. At the end, light, long stroking of the chest should be performed.

The next step is to massage the thighs again. In this case, the leg of the person being massaged should be on the massage therapist’s thigh in such a position that it is possible to simultaneously massage the front, back, inner and outer surfaces of the thigh. First, stroking is carried out with both hands (6-7 times), then light surface felting (4-5 times), which alternates with shaking (4-5 times), after which kneading is done (3-4 times), performed at a slow pace with maximum ease. After each completed movement, shaking and stroking should be done. At the end of the massage, you should stroke the thigh (5-6 times).

Starting apathy is a state of a kind of inhibition that occurs mainly as a consequence of excessive starting excitation. Initial apathy is characterized by slower processes of excitation. As a result, the athlete develops a lack of confidence in his abilities, which is expressed in a decrease in the speed of motor reaction, decreased attention, reluctance to warm up and participate in competitions, lethargy, and drowsiness.

It is very difficult to remove an athlete’s body from such a state, especially if it appears 2-3 hours before the start. Massage will help solve this problem, but for some athletes the duration of the session should be increased.

When an athlete experiences a state of starting apathy, a tonic starting massage is used. Session duration - 9-12 minutes

(depending on the sport). In this case, the following techniques are performed: kneading (6-8 minutes); squeezing (1.5-2 minutes); percussion techniques - tapping, chopping, patting (2-2.5 minutes). Due to their physiological effects, these techniques help the athlete quickly emerge from a state of apathy and help him become active and energetic.

The massage should be intense and deep, but at the same time it should not be painful or rough. It is necessary to perform all techniques at a fast pace,

First of all, a back massage is performed. You should perform vigorous stroking with both hands (3-4 times) with significant pressure, this will help prepare the tissues for a deeper technique - squeezing, which is carried out with weights (2-3 times). Then you need to rub the entire back with the ridges of your fists (3-4 times) and the base of your palm (3-4 times).

You need to knead the long back muscles with the heel of your palm (3-4 times). Then you should rub the intercostal spaces with the pads of four fingers (2-3 times). A deep double circular kneading (3-4 times) is performed on the latissimus dorsi muscles, alternating with vigorous shaking. Next - striking techniques across the entire back. After they are completed, rubbing the bent fingers with ridges and spiral rubbing is performed with the base of the palm.

Massage on both sides of the pelvis and back of the thighs consists of vigorous rubbing with the combs of the fists. Then the person being massaged takes a supine position. First, vigorous squeezing, kneading and striking techniques are performed on the chest using one hand.

Then you need to start massaging your thighs. The leg of the person being massaged should be raised on the massage therapist's thigh. Squeezing with weights is carried out over the entire thigh (2-3 times in each area) and straight and spiral rubbing with the ridges of the fists, as well as striking techniques (4-5 times). These techniques are performed mainly on the front and outer surfaces. After which it is necessary to perform a deep and vigorous kneading: double ordinary, long, double ring, double bar.

Massage of the calf and tibialis anterior muscles consists of the following techniques: squeezing, ordinary kneading, shaking. At the end of the session, shaking is necessary.

It is very useful to alternate kneading with shock techniques, which help increase the excitability of the central nervous system.

Preliminary pre-start massage, used for starting apathy and starting fever, should be completed 5-7 minutes before the start. It is better to carry out massage indoors, warm and isolated from external irritants. It can also be performed outdoors, but it is necessary that the massage site be in the shade and blocked from the wind.

Regardless of the athlete’s starting mood, the massage therapist must influence his psyche with words, convincing him that there is no reason to

g ; negative emotions, that he has well-trained and efficient muscles, mobile joints that are not afraid of the upcoming load.

Despite the fact that currently, with the help of psychologists, most athletes know how to self-regulate emotional states, at international competitions emotional shifts can be so great that athletes cannot independently regulate the state of their body. In such a situation, a preliminary pre-launch massage in combination with elements of suggestion can provide significant assistance.

Warming massage

If there is a threat of hypothermia of the body or individual parts of the body, a warming massage is applied.

It is carried out immediately before training, competition or during competition (between races, swims, fights).

A warming preliminary massage has a beneficial effect on the blood circulation in those parts of the body that have been cooled during competitions, which often occurs in sports such as swimming, athletics, etc. A warming massage promotes rapid and deep warming of muscles and increases their contractility.

As a result of a warming massage, body temperature rises, muscles and ligaments become more elastic and mobile, they are less susceptible to injury. Joints, ligaments and muscles are more likely to be damaged if they are poorly warmed up.

A warming massage is necessary for athletes if training or competitions are held outdoors or in a cold room, as well as in cases where the start is postponed for various reasons, the break between attempts is prolonged, when the competition continues for a long time. When such situations arise, a warming massage session should be carried out for 5-10 minutes. The massage must be completed 2-3 minutes before the athlete starts.

Warming massage is performed at a fast pace and energetically. During the session, stroking alternates with kneading and rubbing the entire body. The listed techniques cause a rush of blood to the surface of the skin and a feeling of warmth. It is best to start a warming massage by stroking the back, gluteal muscles and back of the thighs, then squeezing along the entire back and rubbing with the ridges of the fists and the base of the palm. After this, the person being massaged takes a supine position and the same techniques are performed on the front surface of the thighs and chest.

When the massage on any part of the body is completed, it is necessary to cover this part with a warm blanket. If it is not possible to perform a massage in a lying position

possible, then it should be done directly next to the start, ring, mat, etc. in a massaged standing position. In the same way, you can perform massage in cases where there is little time. In this situation, you can massage the athlete in a training suit.

Before performing a massage, the athlete should lean forward, relax his back, and keep his arms down. The massage therapist, standing from the back, should vigorously stroke and then knead, alternating with shaking the latissimus dorsi muscles. Then you need to warm up the back of the thighs and calf muscles with vigorous rubbing. After completing 5-8 rubbings, you need to repeat the back massage. If a massage is performed on a naked body, the athlete must get dressed at the end of the session.

Warming massage through clothing is performed for motorcycle racers, skiers, speed skaters, i.e. those athletes who participate in competitions in special indoor sports uniforms.

When performing a private warming massage on joints or individual areas of the body, rubbing techniques are mainly used in combination with vigorous concentric stroking and active-passive movements.

If it is necessary to quickly warm up a particular area of ​​the body, as well as to maintain heat in individual muscles for a longer period of time, special ointments can be used when performing a warming massage.

CHAPTER 3. RECOVERY MASSAGE

The most important tasks of training an athlete are restoration and improvement of his performance. Along with physical and psychological preparation, sports restorative massage helps to improve the performance of athletes and improve athletic performance.

In order for the body to recover faster, it is necessary to use a restorative massage after exercise (both during training and during competitions). This is why it is an important element of sports training.

Due to the fact that recently there has been an increase in the volume and intensity of the training load, sports rehabilitation massage is given great importance.

The best effect is achieved when performing a restorative massage immediately after hydrotherapy (warm shower, 5-12 minute baths, swimming in the pool) or steam bath, which help relax muscle tissue. It is also possible to additionally use vibration, pneumatic or underwater massage.

Today, in parallel with restorative massage, physiotherapy (ultraviolet, infrared irradiation, etc.), oxygen breathing, and autogenic training are used as auxiliary means.

When prescribing a restorative massage, the nature of the load performed (volume, intensity, etc.) is first taken into account. It should be borne in mind that after prolonged and intense exercise, fatigue persists longer than after short-term exercise. As a result, the athlete cannot achieve the usual level of performance for two or more days.

Athletes running sprint distances expend a large amount of energy in a short period of time. In muscles, energy substances undergo accelerated breakdown under anaerobic conditions, and the amount of breakdown products increases sharply. When the work ends, the oxygen debt is replenished.

Restorative massage is started only after the athlete’s pulse and breathing rate have returned to normal after exercise. As a rule, the time interval between exercise and massage is 10-15 minutes.

The duration of the massage session depends on the type of sport, it is 5-10 minutes. Those muscles on which the main load fell are massaged with special care.

In competitions (athletics, swimming, cycling, etc.) cases of maximum load are not uncommon. Therefore, it is necessary to remove stroking from the set of techniques for restorative massage performed in between exercises, as it helps to relax the muscles and slows down the motor reaction. It is recommended to use squeezing, kneading (especially double ordinary, double ring), rubbing with the heel of the palm and fingertips. Shaking should be done after each kneading technique.

When the breaks between exercises are 1.5-3 hours, it is useful to do a restorative massage in the shower or after a 3-4 minute stay in a dry-air bath. The duration of the massage should be 7-15 minutes. If conditions do not allow such a massage, then you need to perform a dry restorative massage.

At the end of the massage session, the athlete should get dressed and spend some time in peace. After an hour, “it is advisable to have a repeat session of a 5-minute private restorative massage.

If the first session of restorative massage is carried out immediately after the athlete’s performance, then the recovery period will go much faster and more evenly, and performance will increase.

Mid-distance running is ultra-powerful work. The oxygen-free breakdown of substances in the muscles is very high from the very beginning. As a result, a lack of oxygen occurs in the athlete’s body, oxygen debt increases, significant accumulations of under-oxidized breakdown products occur in the muscles and large biochemical changes in the blood (adidosis).

A recovery massage session, which should be carried out after physical activity of this kind, is scheduled after 10-12 minutes.

In this case, the duration of the session is 12 minutes - 6 minutes for each leg: 4 minutes for the thigh, 2 minutes for the lower leg.

The load of submaximal power, as well as maximum, can be performed repeatedly. After the first load, a restorative massage is carried out in order to maximally speed up the recovery of the athlete’s performance before the start of repeated work. Those muscle groups that bore the maximum load are especially carefully massaged.

MASSAGE FOR SPORTS INJURIES AND SOME DISEASES OF THE MUSCULOCAL SYSTEM

Massage is one of the components of the comprehensive treatment of sports injuries. It plays a major role during the rehabilitation of athletes’ performance after they have suffered injuries of various types.

The most common injuries are various bruises, sprains, dislocations and damage to muscles and tendons.

Massage performed for sports injuries and other injuries has the following effects:

Being a skin irritant, it contributes to the occurrence of active skin hyperemia;

Activates muscle contractions;

Sharply reduces the sensitivity of peripheral nerves, at the same time the general soreness of the area that is injured;

Favors an active flow of blood to the massaged area, while stimulating metabolic processes in it;

Prevents the onset of atrophy, and if it does occur, it helps eliminate it;

Promotes rapid formation of callus;

Effectively acts on the resorption of effusions, swelling, hemorrhages and infiltrates;

Strengthens muscles and improves tissue trophism.

The techniques that are used when performing massage for sports injuries are the same as for general massage: squeezing, rubbing, stroking, kneading and others. The choice of techniques depends on the configuration of the muscles, the nature and location of the injury, etc.

Rubbing and ointments also contribute to faster restoration of the functions of joints and ligaments in various injuries: for diseases of the muscles and peripheral nervous system - myalgin, myositis; for sprains and bruises - VIP-ratox, amizartron. All of the drugs listed are used only after consultation with a doctor.

One common type of sports injury is bruises. Bruises are damage to tissues and organs that do not affect the integrity of the skin and bones. With bruises, swelling, hematomas, ruptures of blood vessels, muscle tissue and nerves are observed.

Along with other means, massage is the main remedy for bruises. Its effect is great: pain goes away much faster, swelling disappears, muscles are strengthened, their functions become the same.

If a soft tissue injury occurs, in which there is no rupture of large vessels, massage should be done on the 1-2nd day after injury. Carrying out massage at an earlier stage has a more effective effect on injured tissues and restores their functions faster.

Immediately before performing the massage, you should try to achieve the greatest relaxation of the muscles or ligaments in the area of ​​​​the area that is damaged. The position of the person being massaged should be such that the whole body is in a relaxed position.

Massage, which is performed for injuries to the musculoskeletal system, is divided into two stages: preparatory and main.

Preparatory massage is carried out on uninjured parts. It is performed over several sessions (3-5), it all depends on the type of injury and pain experienced by the athlete. Some time after the injury, the first massage session is scheduled. It includes a set of different techniques: stroking, squeezing, kneading and shaking.

The massage should begin with light stroking, which should be performed on the area slightly above the injury. After gradual adaptation of the injured person, you can begin stroking and squeezing more intensely without causing pain. After repeating the squeezing 2-3 times, combined stroking is performed again, then a small kneading, which captures most of the tissue.

If the injury occurs in an area that consists of large muscles, a kneading technique, double circular and long, is used. When performing a massage, kneading techniques should alternate with stroking and shaking techniques.

Massage is done 2-3 times a day. The session lasts 5-7 minutes. For the first massage sessions, the time for its techniques is distributed as follows: for kneading and stroking - 2-3 minutes, and for shaking - 1 minute.

By performing a massage using this technique, you can achieve a reduction in swelling in the area of ​​injury and normalization of the function of the injured area.

After 2-3 days, after three to five sessions of preparatory massage, you can begin the main one.

The main massage is performed on the injured area. This massage is started only if the athlete does not experience pain in the area of ​​the bruise, tissue swelling and high temperature.

The massage begins with stroking, squeezing and kneading the areas above the injury area, after which the injury area is massaged. In this case, light combined stroking and rubbing is used. At the moment of stroking, pressure of varying strength is applied: the further from the injured area the pressure is applied, the stronger.

If severe pain is not observed, you need to start using straight-line rubbing with your fingertips from the very first day, doing it with low intensity, alternating with concentric stroking (on the joints). When the pain becomes insignificant, you need to start using spiral and circular rubbing with your fingertips.

The main massage can be carried out using therapeutic and warming agents that have a beneficial effect, as a result the recovery period is significantly reduced. It is also important that massage is carried out with the aim of restoring the functions of the injured area, so it must be combined with physical exercise and thermal treatments (before the massage session).

Massage technique for sprained joints (distortion)

Among other sports injuries, damage to joint ligaments is common. It is associated with strong tension in a certain area of ​​the fibrous capsule of the joint and the ligaments that strengthen it. The most common sprains occur in the trochlear joints, mainly the ankle, wrist, elbow, knee and finger joints. Often, during a sprain of the ligamentous apparatus of a joint, simultaneous damage to its synovial membrane, tendons, and in some cases joints and nerves occurs.

The main symptoms of a sprain are pain and swelling in the joint, as well as limited movement in it. It is impossible to fully work with the injured limb, for example, to step on a leg.

For injuries such as sprains, the doctor prescribes thermal procedures, which are carried out on the second day. Thermal treatments include warming compresses, baths, paraffin and massage. When working on joints, the massage therapist must take into account the patient’s condition and perform techniques with such force that the person being massaged does not experience pain.

When performing a joint massage, you need to remember the places where the muscles attach to the tendons and pay attention to them.

Shoulder joint. Impact on the shoulder joint should begin with the muscles of the shoulder girdle (upper trapezius muscle and neck muscles). First, you need to use stroking and kneading (single, double ring), and after two to three minutes, move on to concentric stroking of the shoulder joint and kneading the shoulder. Massage should be carried out for 5-7 minutes 2 times a day.

If there is no acute pain, then you can begin direct impact on the joint. First, a massage is performed on the anterior, posterior and lower walls of the joint capsule. To make it more convenient to work, the patient is recommended to place the injured arm (as far as possible) behind his back. Standing behind the patient, the massage therapist simultaneously works on the right and left joints: with his right hand on the right joint, with his left hand on the left. Along with this, various rubbings are used: straight with the pads of four fingers, circular with the pads of four fingers, the base of the palm and the phalanges of the fingers bent into a fist. Rubbing must be used in combination with stroking and kneading.

Massage of the back surface of the joint should be carried out using the same technique as massage of the front surface; the difference is that when exerting influence, the massage therapist must be in front of the patient and the patient - take a position in which the hand of the affected hand should grasp the elbow joint of the healthy hand.

Massage of the shoulder joint can also be performed in a position where the forearm of the sore arm is on the table. This position makes it possible to relax the shoulder muscles and get deeper into the joint capsule. First of all, you should perform concentric stroking, and then straight and circular rubbing around the joint.

At the end of each massage session, several movements should be made in the joint. To do this, the massage therapist must fix the outer edge of the scapula with one hand, and with the other, holding the distal part of the limb, perform movements in all directions, increasing the amplitude over and over again.

Knee-joint. When ligament damage is observed, effusion accumulates in the joint capsule, which then deforms its anterior wall and displaces the patella upward. Massaging should begin from the front of the thigh. After performing a two to three minute preparatory massage, which includes stroking, squeezing, and kneading techniques, you can move on to concentric stroking of the knee joint (to give it an optimal physiological position, you need to place a pillow under the joint). After this, it is recommended to carry out straight-line and circular rubbing with the pads of four fingers and the base of the palm, lasting 2-3 minutes. Particular attention should be paid to the lateral areas of the joint. The patient is recommended to bend his leg at the knee, after which he should continue rubbing the lateral areas with the pads of his thumbs. Rubbing should be done in different directions. Over time, the intensity of the massage should increase.

If you need to massage the back surface of the knee joint, the patient should take a lying position on his stomach and bend his leg at the knee at an angle of 45-75 degrees. Massage should be carried out in the same way as on a healthy joint, taking into account only the patient’s level of pain. Massaging the knee joint should be completed with alternating passive, active and resistance movements (sometimes alternating with rubbing).

Ankle joint. Before starting a massage of this area, you need to place a cushion or pillow under the sore leg, and then begin a preparatory massage in the direction from the ankle joint to the knee (2-3 minutes). In this case, you should use a combination of stroking and squeezing.

Then, with the hands of both hands, you need to stroke in the direction from the foot to the middle of the lower leg, applying pressure of varying strength in different areas. Most often, more force is applied to the foot, and as you move away from the joint, stroking is replaced by squeezing. Having finished performing straight-line stroking and squeezing, you should gradually move on to concentric stroking on the joint and light rubbing. Attention should be concentrated on the places where the ankle joint is most accessible: under the ankles and on both sides of the Achilles tendon.

After this, the massage therapist should apply pressure to the Achilles tendon with the pads of four fingers, using straight and circular rubbing. Then you need to perform circular rubbing with the pads of all fingers of both hands, which should be located on both sides in relation to the Achilles tendon, and finally massage the lower leg. Using circular rubbing, you can penetrate into the depths of the joint, even into those areas where the tendons are located above the joint. Circular rubbing should be used in combination with vigorous concentric stroking and passive flexion and extension of the foot. After the pain gradually passes, you can increase the duration of the session.

Massage technique for dislocations

Dislocation is a persistent displacement of the ends of bones beyond the boundaries of their normal mobility, often accompanied by hemorrhage. Its consequence is stretching or rupture of the joint capsule and ligaments. The most common are dislocations of the upper limb, in particular the shoulder joint. With traumatic dislocations, the patient feels acute pain, especially at first.

You should proceed to massage only after the dislocation has been reduced and a therapeutic method has been applied to immobilize the part of the body where the dislocation is found. The massage technique for sprains is the same as for sprains.

Massage technique for fractures

A fracture is a break in the integrity of a bone. A traumatic fracture occurs when a bone is subjected to some kind of mechanical force. When a case of a complete fracture occurs, a displacement of bone fragments in relation to each other is observed. In the case of an incomplete fracture (partial), bone damage is not observed throughout its entire diameter. The fracture in which there is a violation of the skin or mucous membrane is called open, and the one in which there is no violation is called closed.

Callus can take a long time to form; the exact period of its formation cannot be determined, because it depends on the age and body of the person who received the fracture. And also on how correctly the fragments were combined.

When using massage to treat fractures, blood and lymph circulation is greatly improved, muscle elasticity is activated and limb functions are normalized. In cases of closed fractures, massage is prescribed on the 2-3rd day after injury. Massaging helps to soothe the pain, promotes the resorption of the hematoma in the fracture area, as well as the rapid formation of callus.

Massaging the injured area is possible by applying a plaster cast to it. When the plaster cast has already been applied, a preparatory massage and massage of the healthy limb should be carried out, while remembering its reflex action.

During the first days after suffering an injury, massage must be carried out according to a technique whose main goal is to reduce increased muscle tone; in this case, stroking is used - It is performed not only over the area of ​​​​damage, but also on other parts of the body. In parallel with stroking, light shaking is performed.

If the tibia is fractured, a plaster cast should be applied from the top of the foot to the bottom of the thigh.

Massaging is performed on the open area of ​​the foot. Stroking is used, mostly combined. It is also performed on the open part of the thigh, on its inner, middle and outer areas. At first, the massage should be performed for 3-4 minutes, then the massage should be carried out on other limbs.

Massaging a healthy limb should also begin with light stroking, and then move on to squeezing, which should be combined with stroking and shaking. Single, double ring and long kneading should be used.

The massage therapist should perform Finnish shaking by placing the patient's healthy limb on his thigh, while simultaneously stroking and shaking. The duration of the thigh massage is 3-4 minutes. The same effect should be carried out on the lower legs and chest, reducing the time to 1-2 minutes. The massage lasts 6-9 minutes, but the time may vary depending on the patient’s well-being and other reasons.

In cases where an open fracture is obtained, massage is strictly contraindicated. It is also contraindicated for complicated local and general infections.

Massage technique for damaged fascia and muscles

When a muscle ruptures, a sharp pain is felt, and a swelling appears at the site of the injury. Active muscle contraction becomes impossible.

These types of injuries are usually the result of a blow to the skin with a blunt object while the muscle is strongly contracted, or the result of a sudden strong contraction of the muscles. In track and field athletes and football players, this injury is most often observed in the area of ​​the biceps femoris muscle, in gymnasts - in the upper third of the biceps brachii muscle, in skiers - in the upper part of the adductor muscles of the thigh, etc.

When the fascia is torn and a muscle is bruised, a massage is performed similar to that done when a muscle is stretched: squeezing and kneading alternate with stroking. If there is no pain at the site of injury, then light stroking of the bruised muscle can be applied.

Massage for this type of injury is carried out the next day after the injury and with the permission of the doctor. Massage is done 2 times a day for 5-7 minutes. Solux can be used at the same time. At subsequent sessions - dry air baths. The massage time should gradually increase, and active-passive movements should be added to the techniques.

An unqualified combination of massage and physiotherapeutic procedures can lead to myositis ossificans (inflammation of skeletal muscles).

Massage technique for myalgia

Improper activity of the musculoskeletal system: excessive muscle tension or, conversely, their low mobility, as well as cooling (prolonged stay in a damp room, water, etc.) are the causes of myalgia.

Before the massage, the person being massaged should take thermal procedures: bath, steam or dry air bath. After each vigorously performed technique, light relaxing and pain-relieving techniques should be done (combined stroking, shaking).

The massage procedure is as follows:

1. The massage should begin with techniques such as light stroking and shaking (large muscles - gluteal, calf, etc.).

2. Then you should move on to rubbing: straight and circular. First with the pads of the thumbs, then with the pads of the four fingers, then with the phalanges of the bent fingers and, finally, with the base of the palm. Rubbing should be alternated with pressure.

4. 3-5 minutes before the end of the session, the following rub should be applied to the sore spot, without rubbing: dolpic, apizarthron, finalgon (in case of severe pain, the rub can be rubbed around the sore spot) - and massage the areas above or below it.

5. After 2-3 minutes, you need to perform a deep (but careful!) massage of the sore spot.

6. After the massage, a dry bandage or compress should be applied to the sore spot (to preserve heat).

Massage technique for myositis

The causes of myositis can be colds, traumatic and infectious. This disease is characterized by soreness, hardness and swelling of a certain area of ​​the muscles. The pain intensifies when trying to contract the muscles. Myositis can be acute or chronic.

Massage and thermal procedures are a set of measures that significantly speed up the healing process. Massage has a particularly beneficial effect if performed with rubbings - dolnik, apizarthron, etc.

Massage should be performed regularly 2 times a day. The duration of the session in each individual case should be different (from 5 to 15 minutes or more). The technique of massage for myositis is the same as for myalgia.

Professional and amateur sports put a lot of stress on muscles, ligaments and joints. To cope with the negative consequences of physical fatigue, overwork and to avoid injuries, sports doctors have developed special massage programs.

The purpose of sports massage is:

• Increasing psychological and physical endurance;
• Restoration of homeostasis disturbed due to overwork;
• Increased muscle performance;
• Elimination of consequences of injuries;
• Relaxation or stimulation of the nervous system;
• Relieving symptoms of fatigue;
• Increased overall tone;
• Prevention of diseases of the musculoskeletal system.

The objectives of training massage include:

• Prevention of physical fatigue during intense exercise;
• Preservation and maintenance of high muscle tone;
• Maintaining a given level of physical fitness;
• Maintaining emotional stability.

Sessions are not carried out in case of exacerbation of chronic diseases, violations of the integrity of the skin and pain of an unknown nature. You should also refrain from procedures if you have an upset stomach, vomiting, or high blood pressure.

Types of sports massage

Modern sports massage is divided into:

• Restorative;
• Preparatory;
• Training.

Each technique uses the classic techniques of stroking and rubbing, squeezing, patting, kneading.

Additionally, techniques from oriental or acupuncture practices may be included.

Training massage technique

The training process is not only physical exercise, but also massage. The training massage is selected according to the training scheme, type, volume and type of physical activity. Purpose of massage treatment:

• Help muscles develop maximum range of motion;
• Increase the elasticity of ligaments;
• Improve joint mobility;
• Relieve muscle tension;
• Relieve emotional stress.

During the session, the level of training and the tasks set by the trainer are also taken into account. The duration of the session depends on the weight of the athlete. The training massage lasts from 40 to 60 minutes, if the weight does not exceed 100 kg. If the weight is greater, then the procedure can last up to 90 minutes, and if time is limited, then intensive massage is performed. Its duration is approximately 20 and 30 minutes, respectively.

This type of massage differs from others in that it affects working muscles. The main load for cyclists falls on the legs, so all the muscles of the lower extremities are worked on. For kayakers, the working group is the shoulder girdle, for gymnasts - the back, ligaments and joints. For wrestlers and representatives of martial arts, training massage relieves tension in the neuromuscular system and increases coordination of movements and concentration. If the training is of a general strengthening nature, then all muscle groups are massaged. Also, all muscle groups are massaged if more than 8 hours have passed after the workout. After the session, it is recommended to visit the steam room or take a hot shower. This will help relax muscle tissue, improve blood circulation and relieve fatigue.

The main method of practice is kneading. Up to 70% of all time is devoted to him. The session always begins and ends with stroking. The remaining techniques are selected individually and agreed upon with the trainer and sports doctor.

Training massage is carried out daily until the competition. The exception is rest days, on which training sessions are replaced with general or relaxing ones.

Pre-workout massage

Before going to the start line or starting active training, a preliminary massage session is carried out. Preparatory massage is divided into:

• Warm-up, which is started a few minutes before the start of the exercises;
• Pre-launch, aimed at creating the desired emotional mood;
• Warming, which is performed only to prevent hypothermia.

Pre-launch massage is divided into soothing and tonic. If a training massage is aimed more at developing physical capabilities, then a pre-race massage works with an emotional background. The procedures are aimed at:

• Increased overall performance;
• Increased overall tone;
• Removing fears, uncertainty, emotional blocks;
• Relieving pre-launch fever;
• Restoring normal breathing and heart rate.

During treatment, you need to use warming ointments or gels, universal massage oils. The depth of movements is selected individually, based on the condition of the muscle tissue.

Pre-workout massage includes all classic techniques in equal proportions. The treatment begins and ends with stroking. Their role is to relax the nervous system. Kneading is made more energetic to activate nerve impulses. Patting and rubbing have a beneficial effect on muscle fibers and improve the movement of lymph and blood through the vessels. A quick vibration tap is applied after each dose to distribute blood between cells and relax muscle fibers. The average duration of work is 10 minutes.

Restorative massage technique

Restorative massage is carried out both for the whole body and for individual areas. It is prescribed to relieve muscle and emotional fatigue, spasms, and pain after competitions. To quickly remove decay products from the intercellular space and speed up recovery, sessions are combined with water procedures.

The technique of sports restorative massage in osteopathy was developed specifically for people bearing serious and constant loads. A strong mechanical effect is exerted on the skin and subcutaneous layers, promoting active restoration of joints, ligaments, and muscle fibers. The result of regular sessions is the normalization of the functioning of the glands responsible for sweating, improvement of metabolic and regenerative processes, and blood circulation.

Working out the joints and ligaments allows the person being massaged to return their mobility and prevents injury. Regular sessions help maintain the health of the heart, lungs, blood vessels and endocrine system.

The technique of using segmental massage in the treatment of lower extremity injuries and their consequences is used in various sports. It is also classified as a general restorative massage. The technique uses all the basic classical techniques, and the elaboration always proceeds from the bottom up. Segmental reflex massage procedures are carried out depending on the problem area. In case of injuries to the upper extremities, the master works with the cervicothoracic region, if there is a leg injury, with the lumbosacral region. After working on the problem area, move on to the remaining muscle groups. The lower and upper limbs are massaged above and below the injured area, and impact on the damaged area is prohibited.

Duration of sessions

Restorative massage uses the basic techniques of the classical technique, but with some modifications. Large and important muscles are strengthened: to do this, the massage therapist shifts his body weight and places one hand on top of the other. For greater impact and to work with difficult areas, the master can use his knee.

Each sport has its own scheme of sessions, and their final duration is selected individually. For figure skaters, massage procedures are carried out no more than 3 times a week, and once a session is combined with a sauna or hydromassage. The procedure is aimed at relieving neuromuscular fatigue, mental stress, improving coordination of movement and reaction. Main areas to work on: lower limbs, back, shoulder girdle.

For athletes who engage in water sports, the duration of each massage session is from 25 to 35 minutes.

Sessions are held every day or every other day. During the massage, much attention is paid to the shoulder girdle, arms and legs, and back. While massaging your back, it is necessary to work with great strength on the trapezius and rhomboid muscles. To achieve the desired muscle relaxation, kneading is alternated with vibration techniques and stroking.

Massage for injuries

An important part of the rehabilitation of athletes after injuries received during training or competition is power massage. Sessions help tissues recover in a short time, eliminate swelling, reduce pain and restore joint mobility. During the session, a mechanical effect is applied that stimulates metabolic processes. Massage techniques prevent the development of muscle atrophy and improve skin respiration. They also affect the emotional state: improve mood, relieve stress symptoms.

The massage technique is similar to the classical one. Power massage is distinguished by more intensive treatment and shorter duration. Before starting the session, be sure to take painkillers, and use anti-inflammatory gels and ointments instead of massage cream.

Power massage techniques are often combined with physical therapy in the postoperative period. The treatment begins with soft influences, accompanied by point vibrations and intense stroking. The strength of the massage increases gradually and only with the permission of the doctor. The effect of the massage is aimed at accelerating regeneration processes in the damaged area.

Massage is usually prescribed for soft tissue injuries a few days after the injury. If the musculoskeletal system is affected, then a preliminary session is carried out on the healthy side to identify possible negative reactions. The duration of the session is from 5 to 7 minutes, and the duration of the course usually does not exceed a week. After the power massage, post-traumatic or restorative treatment of the damaged areas begins.

Thai sports massage technique

For athletes during the period of recovery and preparation for competitions, the classic Thai massage technique is also recommended. Intensive treatment of deep tissue eliminates spasms and muscle knots, accelerates intercellular metabolism and regeneration processes, removes toxins and increases the overall tone of the body.

Thai massage allows you to quickly recover after competitions, cope with physical and emotional fatigue, and relieve pain. Twisting and stretching techniques increase the flexibility of the body, increase the range of motion and allow you to move freely and smoothly. During the sessions, the energy body and emotional plane are also worked out. Removing energy blocks allows energy to move freely through the channels, which has a positive effect on health, psychological well-being and athletic performance.

Psychoanalyst Reich put the stagnation of biological energies at the basis of all problems, leading to the occurrence of psychological disorders. Instability of emotions affects the appearance of muscle blocks, and chronic tension leads to the formation of muscle armor. The athlete cannot move freely, is often injured, experiences severe pain and fatigue after physical activity, and is emotionally depressed.

Reich's massage technique reduces chronic muscle tension and releases repressed emotions. During the session, stroking techniques are used, which are replaced by light pinching and intense kneading. All movements are directed from top to bottom and reach only the hip joint.

Massage for piriformis syndrome

Acute pain that begins in the buttocks and spreads to the lower extremities is called piriformis syndrome. The cause of the disease is diseases and injuries of the sacral region, unsuccessful injections, injuries, injuries, bruises of the spine, chronic fatigue.

Massage for piriformis syndrome is prescribed at an early stage of the disease in addition to drug therapy. It begins with kneading the paravertebral region and smoothly moves to the lumbosacral region. Massaging is performed on the sore side of the buttock and the back of the leg.

Massage procedures in sports are of great importance: not only the condition of muscle tissue, but also the healing process, emotional state, and readiness to go to the start depend on them. Correctly selected technique and session time will increase muscle activity and gain free movements, good physical and psychological endurance. The types of sports massage include preparatory, training and restorative. How often to massage and how long the session will last depends on many parameters: the age of the athlete and his physical condition, the level of load and training, the competitive period, the number of training sessions and the presence of injuries. The massage session scheme is selected by the coach and sports doctors individually for each athlete.

Sports massage is a physiotherapeutic procedure carried out with the aim of increasing a person’s physical performance, his performance, and athletic fitness. Helps achieve high results during participation in sports competitions. It can be manual or hardware.

Main indications

Indications for the procedure:

• prevention of injury and improvement of the body's functional capabilities;
• rehabilitation after injuries;
• relieving fatigue after physical activity.

In the list of contraindications:

• infectious diseases;
• inflammation of internal organs;
• purulent or fungal skin lesions;
• severe injuries in the healing phase;
• exacerbation of chronic diseases;
• decompensation of functions of vital systems;
• oncological diseases;
• pregnancy and menstruation;
• risk of bleeding, blood disease, thrombosis and varicose veins;
• urolithiasis disease.

How to prepare for the procedure

If a sports massage was prescribed by your doctor, 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 of allergic reactions, and during the massage, notify him of any discomfort that has arisen;
• Take a warm bath before the session.

Features of the procedure

Depending on the purpose of sports massage, the following types are distinguished:

• training - included in the general plan of physical training, daily routine and regime of the athlete; performs sports training functions; on average takes about half an hour;
• restorative - responsible for relieving muscle tension after training, increasing performance and relieving fatigue; lasts from 40 minutes to 1 hour depending on the severity of the load, performed several hours after physical activity;
• preliminary - tones, warms up muscles, prepares the patient’s body for upcoming physical activity, prevents injuries, helps improve athletic performance in competitions; carried out 20 minutes before training, takes an average of 15 minutes.

Sports massage is always comprehensive - the doctor kneads all parts of the body, including the back, neck, upper and lower limbs. In this case, the manual technique uses classical (stroking, pressing, rubbing) and lymphatic drainage massage techniques.

Hardware sports massage can be of the following types:

• vibration - performed using special devices - vibrating 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:

• improving 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 for teenagers:

• shorter duration, but more frequent sessions;
• using only techniques with minimal risk of complications;
• vibration massage is contraindicated;
• preliminary massage before competitions is carried out with the aim of relieving tension, general relaxation, and not increasing the physical performance of the young athlete;
• techniques that affect the cardiovascular system are not used; Massage in the sauna and rubbing with brushes are prohibited.

When studying the topic of rehabilitation procedures, we must not forget that most of them arise due to poor development of the muscles themselves. Partially solves this problem. But sports massage is considered the best way to combat injuries. What is it and how to do it correctly?

General information

Sports massage is a complex of mechanical effects on the nerve centers, muscles, ligaments and tendons of the athlete.

Positive effects of massage:

1. Reduces the risk of injury when performing basic exercises.
2. Stimulates blood flow, reduces the load on the cardiovascular system.
3. Improves athletic performance in the short term.
4. Reduces the effect of lactic acid on the body.
5. Increases pumping in muscle tissue.

What is the difference between sports massage and classical massage? The differences are not so significant. If we consider both massages as types of mechanical influence, sports massage is almost no different from classical massage. However, the involved nerve nodes and deeper development of muscle groups make sports massage more effective.

Historical reference

To understand how the concept of sports massage arose, you need to delve a little into history. The roots of this sporting event go back to the time of the first Olympic Games. The Greeks attached great importance to warming up. It was believed that oil and warm-up improved muscle function. And this was true.

Interesting fact: the Olympic Games in Greece and the training technique of weightlifters at that time were radically different from modern fitness theory. However, if you look at the general principles of the approach to the training itself, the Greeks trained similar to modern CrossFit athletes. The training program included two workouts per day. This did not provide complete recovery, but it better prepared me for competitions.

After the disappearance of the Ancient Roman Empire, the theory and practice of sports massage were forgotten. Massage was used as preliminary training for the military in Byzantium, but that massage had a slightly different technique and purpose.

Sports massage techniques were again remembered closer to the beginning of the 20th century. Then the science of physiology, in particular its sports branch, gained its greatest flourishing. It has been proven that the correct mechanical impact on certain muscle groups and nerve nodes increases the endurance, strength and speed of athletes.

Interesting fact: the pioneer of modern sports massage is considered to be Professor Zabludovsky, a famous medical scientist who specialized in ways to increase the efficiency of the human body. A note about his achievements was published in the magazine "Sport", sponsored by the Imperial Romanov family.

Developments in the field of modern sports massage gave birth to a new profession - massage therapists who specialized in the treatment of sports injuries, and manual massage therapists, who used similar basic principles to treat sports injuries, including spinal injuries.

The greatest advance in the study of mechanical effects on the athlete’s body occurred during the Soviet Union. Back in 1924, a decision was made on the centralized development of sports in a socialist country and resources and specialists were allocated to study this topic. However, between 1930 and the present, there were no qualitative innovations in the technique of sports massage.

Sports massage is a set of measures that combines some types of classical wellness procedures. Let's take a closer look at the types of sports massage and its effect on the body.

Type of massage	Impact principle	Effect on the body
Training massage	Mechanical effect on the muscles that are at work. Rubbing movements are a priority.	The main goal of such a massage is to remove the pumping effect and disperse lactic acid, increasing the athlete’s endurance, allowing him to produce peak strength in the last approaches.
Pre-workout massage	Mechanical effect on muscle groups that will work in the upcoming workout. Additional effect on the spinal muscles.	The main task is to stretch and warm up muscle groups, which will reduce the time for warming up and reduce the number of exercises performed.
Warm-up massage	Light massage of all muscle groups before training.	It is considered an additional warm-up, thanks to the mechanical effect it allows you to tone your muscles even before starting a workout.
Pre-race massage	Serious mechanical impact on the main muscle groups and nerve centers associated with working muscle groups.	The main goal of this massage is to engage deep muscle groups, disperse the blood, which leads to improved performance in competitions.
Warming	Rubbing effect on working muscle groups.	Used for working in cold conditions to reduce the trauma of exercise. Back massage plays an important role.
	Mechanical palpating effect on used muscle groups.	Reduces the pain factor after training.

Training massage

What is a training massage? This is the most ordinary tonic massage. Its task in any of the types (warm-up, pre-start, warming, recovery) is to tone muscle tissue. The procedure reduces the risk of injury and improves results.

Warm-up

It is advisable to apply a preliminary sports massage before each workout. Moreover, you can do it yourself. The simplest version is warm-up self-massage. To stretch your legs, you just need to rub the calf muscle with slight pressure until you feel a slight warming sensation. The same goes for other muscle groups. Of course, this will not be a full-fledged massage, but it will perfectly warm up the muscles, just like the warm-up itself before training.

During the warm-up massage, you stimulate blood supply to the affected areas, which leads to:

• to reduce the pumping effect, since the blood flow speed will be much higher;
• better muscle contraction;
• stretching and compression of major muscle groups.

Pre-launch

Pre-race massage, unlike warm-up massage, is performed exclusively by specialists. The principle of the effect on the body is approximately the same, but the main task - to speed up blood flow and tone the muscles - is performed somewhat differently.

Pre-race massage is a great way to improve your results where you need peak speed of exercise:

1. Running and other aerobic movements.
2. Explosive complexes.
3. Work in a lifter style with power approaches.

Warming

A warming massage is almost completely identical to a warm-up massage. The only difference is the priority of the tasks. With a warming massage, it is important to ensure that the blood flow in the muscle tissue accelerates to the limit; the tone of the muscle tissue itself does not play a big role. That is why special warming ointments are used in warming massage.

Warming massage procedures are often used for microdislocations of the lumbar region or for pinched nerves. It is also perfect in cases where you train in a cold gym in winter, as it reduces the influence of cold on your results.

Restorative

Restorative sports massage is the most pleasant procedure that reduces recovery time between workouts.

How does this happen:

1. Under the influence of massage, the body begins to disperse blood in damaged areas. This reduces the effect of microbleeds that occur when muscles are microteared.
2. Massage perfectly removes lactic acid from muscle tissue.
3. With proper massage, muscle tissue receives more blood, which means more oxygen and nutrients.
4. Restorative massage relieves residual tension, which significantly speeds up recovery processes.

Massage for injuries

Sports rehabilitation massage stands apart. Its main task is to speed up recovery and reduce pain.

Effects of rehabilitation massage after injuries:

1. Improving blood circulation after traumatic exposure.
2. Stimulation of the contractile abilities of muscle tissue, which allows localization due to the lack of stress.
3. By improving blood circulation, damaged areas receive more nutrients, which speeds up recovery.
4. Mechanical action prevents blood stagnation, which reduces painful factors associated with bruises and internal hemorrhages.
5. Accelerated regeneration of bone tissue occurs.

How to properly do sports massage for rehabilitation? It is done according to the same principles as a warming one, however, it must be taken into account that the intensity of pressure during palpation should be much less than with a regular warming massage. A milder effect is necessary so as not to worsen the patient’s condition.

Basic rules of sports massage

The technique of sports massage, despite its apparent complexity, is quite simple. You just need to follow some rules.

1. The massage therapist's movements should be carried out in the direction of the main lymph nodes. This stimulates the nerve centers and increases the overall strength endurance of the body. Doing the opposite can lead to infection.
2. The palpating effect should be moderately strong, but the athlete should not experience pain. The exception is cases when an athlete feels pain not because of the massage itself, but because of associated destructive factors, for example, micro-tears in the muscles or a huge amount of lactic acid in the body.
3. The athlete should be in the most relaxed position during the massage. Only in this way will the nerve nodes be worked out with sufficient depth.

Results

Sports rehabilitation massage is an effective procedure that few people remember today. And in vain. After all, this is an excellent prevention of various injuries and an opportunity to show the best sports results. In addition, proper power sports massage can protect an athlete from or restore his body after training no worse than adaptogenic agents.