What is Massage Therapy?

Massage therapy is the systematized manipulation of soft tissues for the purpose of normalizing them. Practitioners use a variety of physical methods including applying fixed or movable pressure, holding, or causing movement to the body. Therapists primarily use their hands, but may also use their forearms, or elbows.

The basic goal of massage therapy is to help the body heal itself and to increase health and well-being. Touch is the core ingredient of massage therapy and also combines science and art. Practitioners learn specific techniques for massage and use their sense of touch to determine the right amount of pressure to apply to each person and locate areas of tension and other soft-tissue problems. Touch also conveys a sense of caring, an important component in the healing relationship.

When muscles are overworked, waste products such as lactic acid can accumulate in the muscle, causing soreness, stiffness, and even muscle spasm.

Massage improves circulation, which increases blood flow, bringing fresh oxygen to body tissues. This can assist the elimination of waste products, speed healing after injury, and enhance recovery from disease.

Therapeutic massage can be used to promote general well- being and enhance self-esteem, while boosting the circulatory and immune systems to benefit blood pressure, circulation, muscle tone, digestion, and skin tone. It has been incorporated into many health systems, and different massage techniques have been developed and integrated into various complementary therapies.


Purpose of Sports Massage

  • PREVENTS - muscle and tendon injuries.
  • REDUCES - the strain and discomfort of training and chronic strain patterns. allowing a quicker return to maximum training levels.
  • ENABLES - the athlete to recover more quickly from myofascial injury with less chance of chronic problems returning.
  • PROVIDES - psychological boosts to the athlete, consistent with his or her commitment to high performance.
  • ENHANCES - a preventive approach to athletic training whereby soft tissues are free of trigger points and adhesions, thus contributing toward the improvement of peak neuromuscular functioning.
  • PRE-EVENT MASSAGE - stimulates circulation, calms nervous tension, and prepares the athlete for optimal performance while reducing the chances of injury.
  • POST-EVENT MASSAGE - relieves soreness and assists in the removal of lactic acid and other waste products.
  • TRAINING MASSAGE - focuses on the prevention of developing chronic injuries and aids in the healing process of current ones.

Tips for Reducing Chronic Muscle Tension

Although ice is optimal for relieving pain, moist heat penetrates deep into the muscles to aide in reducing chronic muscular tension. Here are a few tips for applying moist heat at home:

  • Take a hot Epsom Salt bath – add two cups of Epsom Salts to bath water that is tolerable in temperature, take a large glass of cool water with you, taking a gulp every few minutes, soak for 15 to 20 minutes, you should begin to sweat. Applying a cool face cloth to your neck while soaking in the bath will help keep your face from feeling over heated. It is best to take Epsom Salt baths 30 to 60 minutes prior to retiring to bed.
  • Moist Heat – Wrap a hot water bottle in a moist towel and then wrap a dry towel over the moist towel. Place hot water bottle onto the tense area and leave for 10 to 15 minutes. Remove heat once the area turns a nice cherry red.
  • Stretches - stretch the area of complaint after applying moist heat. Muscles are stretched to a point of irritation, not pain. Hold stretch for 30 to 60 seconds and repeat each stretch three times. Stretches should be done at least four times per day.
  • Arm and Foot Contrast Baths - Prepare two tubs of water deep enough to submerge your arm up to the elbow, or your leg up to the mid-calf. One is full of cold water and the other is full of tolerable hot water. There should be a 10 degree difference in temperature between both tubs.

    1. Begin by taking a deep breath and submerge your arm/foot into the hot water and let breath out. Soak for exactly three minutes.
    2. Once the three minutes are up, take a deep breath in and submerge arm/foot into the cold water and let breath out. Soak for exactly thirty seconds.
    3. Repeat 1 and 2 for a total of three cycles, ending in the cold water tub. Do not dry off with a towel. Simply slough off the water and allow to air dry. If a foot bath was done, put on socks and shoes and walk around the room, if an arm bath was done, simple do small movements with your arm.

Acute Care for Muscle Strain and Pain

If you or someone you know experiences an episode of acute pain related to a muscle strain, there are a few things you can do before seeing your massage therapist:

  • Stop the activity which caused the pain – do not try to “work it out”.
  • Get a bag of frozen peas or an ice pack, wrap it in a towel and place over the affected area.
  • If the area affected is in the low back or buttocks, leave ice pack on for 15 – 20 minutes, remove for 20 minutes and then repeat – this recommendation is to reduce the risk of frostbite.
  • If the area affected is in the neck or smaller muscles of the body, place the towel wrapped ice pack on for only 10 – 15 minutes, remove for 15 minutes and repeat.
  • Call your massage therapist and book an appointment for an evaluation.
  • If you choose to use an over the counter anti-inflammatory pill, please consult your physician prior to use.
  • The area should be iced using the above recommendations for the first 72 hours after initial injury. After this time you can alternate hot and cold packs in the same time format, starting with the ice and ending with the ice each time. Do this for another four days and after this time you may use just a hot pack.
  • The initial injury management is to reduce the inflammation in the area which causes the immediate pain. Management after the inflammation is controlled will bring blood to the area to flush out waste products and promote healing.
  • It is important to note that this is just a recommendation for acute pain management and should never replace a visit to your medical or chiropractic doctor.