Sports Massage Techniques

Effleurage

Effleurage is a massage technique which is used to encourage relaxation and allows your muscles to prepare for treatment by increasing circulation and heat in the muscles. Effleurage helps to stimulate the lymphatic system which is responsible for eliminating waste products and toxins in order to keep the body healthy. With the stimulation of the lymphatic system, this means our bodies become more efficient at healing and helps to keep the immune system working. The techniques used in effleurage are performed in an upwards direction towards the heart using slow and light pressure. This technique also helps to stimulate the parasympathetic nervous system which helps to encourage relaxation and reduces the heart rate and levels of stress.

Petrissage

Petrissage is used once the soft tissues are warm and the body is better prepared for deeper techniques. There are a number of techniques and variations of petrissage which are used, some of which include kneading, wringing, rolling and picking up. All these techniques are used to manipulate the soft tissues which help to stretch and mobilise them. This can result in the reduction of muscular tightness and can help increase the flexibility of the muscles. Petrissage also helps to encourage and increase circulation of blood, nutrients and oxygen to the muscles. Furthermore, these techniques allow the breakdown of adhesions which can often develop in the muscle fibres and fascia.

Frictions

Applying frictions in massage helps to realign muscle fibres, breakdown scar tissue and break up adhesions. The techniques used when performing frictions involve using the thumbs or fingers on a localised area of the body and deep pressure is then applied. Only a small amount of movement is used once the pressure is applied. Some of which include circular and transverse movements as well as moving the thumb or fingers in a forward and back motion along the line of the muscle fibres. This will help promote healing of injuries and increases circulation to the local area and helps to relieve tightness in the soft tissues. The result of applying frictions will mean you can achieve better range of movement because the muscle fibres are realigned and elasticity has increased.

Tapotement

Tapotement includes a variety of techniques which are used to stimulate the muscles rather than relax them. Some of the techniques used are hacking, cupping, beating and pounding. These techniques are widely used for pre-event massage because they rapidly stimulate the muscles and prepare them for the event. While tapotement is great for stimulating the muscles and helps to quickly increase circulation and heat in the soft tissues, it also helps to mentally prepare the client which can also enhance performance in the event. These benefits of tapotement help to reduce the risks of injury because the body is physically and mentally better prepared as a result.

Proprioceptive Neuromuscular Facilitation (PNF)

PNF stretching is often used to help increase flexibility of muscles and range of movement and is considered to be extremely effective in improving sporting performance as well as rehabilitation of soft tissue injuries. There are a number of techniques which are used in PNF stretching, all of which requires the client to work with the therapist to perform them. PNF stretching uses methods of muscular contraction and relaxation and is very beneficial for those with tight muscles but are otherwise strong and healthy.

In order for PNF stretching to be applied, the target muscle is first taken into a slow and passive stretch, no discomfort or pain should be felt, only a mild stretch. The client then gradually performs a moderate isometric contraction. This basically means the target muscle contracts but there is no change in length. The client will have to push against a fixed resistance, that being the therapist, and the contraction is then held for 10 seconds. Once the period of contraction is performed, the client gradually releases the contraction, allowing the muscle to fully relax. Once the muscle relaxes, as well as the client, the therapist takes the target muscle into a gradual, new lengthened position by stretching the muscle further. This new lengthened position is then held for a period of time which can range from 30-120 seconds. This entire process is then repeated a number of times in order to achieve an increase of flexibility of the target muscle.