Does massage help athletic or sports performance: with practical advice

Massage before competition

Having a conventional massage before competition is unlikely to increase your performance (1)⁠. However, according to the results of many clinical trials the application of vibration massage of 30-60 Hz before exercise will enhance strength ⁠ (2,3)⁠, and increase the time taken for muscles to fatigue (4)⁠. We will discuss how to do this in the section on vibration massage.

For more information please see our article Warm-ups: a guide to the best massages, stretches and exercises .

Massages after a workout or competition

Conventional massages from a therapist

There have been a large number of clinical trials using conventional massage after exercise. In summary:

• in over half showed no benefit at all ⁠⁠ (5–13)⁠,
• a small percentage showed massage to reduce post exercise soreness (14–16)⁠
• a small percentage the massage reduced the post exercise stiffness and loss of function ⁠⁠(17–19)⁠.

Vibration massage (not massage guns)

Vibration massage has produced by far the most benefit in clinical trials. We found nine studies where vibration massage was used after exercising. They consistently showed that this:

• reduces post exercise soreness (DOMS) ⁠⁠(20–27)⁠
• reduces the loss of function and speed recovery ⁠(27,28)⁠, and
• blood chemical analysis shows that unwanted chemical are removed much faster ⁠(23,25,27)⁠.

Foam rollers

Despite the marketing a recent review of 21 clinical trials found that foam rollers only had minor or negligible effects on post exercise recovery (29)⁠ while others express concerns about the potential damage they may cause (30)⁠.

Massage guns (percussion massagers)

As will be discussed later massage guns are a hybrid device built in an attempt to combine vibration and conventional massage. Vibration is highly beneficial, but massage guns deliver far less of this than a genuine vibration massager. The is no scientific benefits of “percussion”, and when percussion massagers are trialed they are modified to eliminate the “percussion” and maximise vibrations.

More advice on recovery

Rather than just rely on a form of therapy we recommend a complete strategy to help provide everything your muscle need to recover. This includes appropriate rest, hydration, nutrition, plus various other things that can help. For more information please see our guide The practical, science based guide to post exercise recovery .

Regular massages (improve muscle health, remove impediments to performance)

Regular massages can be used to enhance the health of your muscles, and in particular help remove issues that can inhibit performance. In this section we will look at:

1. The issues in your muscles that can inhibit performance
2. Examples of where regular massages have enhanced performance.

The issues that can inhibit performance

If you have had a massage no doubt the therapists will have found tightness and tender lumps, then you would have felt “looser” and “freer” after your session. The tightness and lumps actually inhibit your muscles from working normally. The most common of these are (myofascial) trigger points) which have been shown to:

• cause muscles to abnormally tighten (restrict movement and cause injury),
• have reduced strength, and
• fatigue faster.

For more information please see our article on the effects of (myofascial) trigger points on sports and athletics performance .

Examples where regular massage have enhanced performance

Trial one: regular Thai massages during a training camp (31)⁠

Athletes attending a training camp over 10 days were given three 30 minute Thai massages. These were done in the evenings. Compared with the athletes who received no massage the recipients had:

• greater measured oxygen uptake (VO2max)
• greater strength, speed and agility.

Trial two: ten week training camp in preparation for a 10k race (32)⁠

During a 10 week training camp preparing for a 10 km race half the athletes received a weekly half hour massage. 100% of those receiving the massages finished the race, while only 53% of the others finished.

Trial three: regular vibration massage reduced fatigue ⁠(33)⁠

During a three week training camp athletes received a 45-52 Hz vibration massage each evening. They suffered reduced fatigue compared with those who received no vibration massage.

Your massage options

Conventional massages

These are massages performed by professional therapists and usually include techniques such as “rubbing”, “kneading” and “stroking”. These massages vary considerably depending on the needs of the client, and the skills and preferences of the therapist.

Excellent therapeutic effects

Science has found that vibrations in the therapeutic range of 30-60 Hz (cycles per second) have excellent therapeutic effects. For more information please see our article  The scientifically proven effects of vibration massage- with clinical applications . Most vibrating massagers you can buy will not deliver professional standard vibrations (34)⁠, so it is very important that you check out our article that shows you how to choose one that does .

Excellent penetration

Just like ultrasound professional standard therapeutic vibrations penetrate very deeply. They have no trouble reaching deep into any muscle.

Excellent safety & no pain

Because it is the vibrations that penetrate there is no need for the physical pressure that causes pain and can easily cause injury or damage.

You can do it yourself

There is no need to know any special massage to do vibration massage. Basically all you need to do is sit the head of an appropriate vibration massager on the part to be massaged and let the vibrations penetrate. As long as you hold the machine in the right spot it will do the same job as if a professional was holding the handle. For more information please see our article How to use a hand held massager .

Resource for fitness professionals

Please check out our video guide for fitness professionals

References

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