For anyone participating in regular physical activity, sports massage therapy every week or two may be a great addition to normal exercise program. Sports massage uses classical Swedish massage techniques together with active and passive movements, stretching, neuromuscular and facial release techniques. Sports massage is divided into pre-competition and post-competition massage therapy, the later one dividing also into restoring and healing massage therapy.
Pre-competition massage should be quick and superficial to not to reduce muscle-tone; deeper and much more relaxing restoring sports massage should not to be taken less than 48h before planned performance time. Healing sports massage therapy is meant to be used after acute injuries and usually employs both Manual Lymphatic Drainage (MLD) and fascial release techniques. Just like regular exercise can keep your muscles strong, regular massage can help keep your immune system performing at its peak. The particulars of the sports massage technique are specific to the sport of choice, focusing on areas of the body that are overused and stressed from repetitive and often aggressive movements.
Sports massage therapy can be used as a means to enhance pre-event preparation and reduce recovery time for maximum performance during training or after an event. Massage promotes flexibility, reduces fatigue, improves endurance, helps prevent injuries and prepares body and mind for optimal performance. One of the key benefits of sports massage is its ability to target connective tissue at muscles’ attachment location that is prone to micro-traumas in case of any prolonged strains.
Massage therapy is a beneficial treatment for maintaining and improving flexibility and motion. By working on muscles, connective tissues, tendons, ligaments and joints, regular massage can improve flexibility and range of motion, keeping joints more fluid and making them less injury prone. Muscle injuries are more common now than they were 50 years ago. That’s not because we’re exercising harder. It’s because we’re more sedentary. What’s worse, as we age our joints tend to tighten, making range of motion and flexibility even more restricted. Research has found that even a 30-second massage improves hip-flexor range of motion.
Massage is a great way to relax stressed muscles, stimulate blood flow and improve flexibility. So is daily stretching. One benefit of stretching is an improvement of blood circulation, which aids in illness recovery and disease prevention. Elongating muscles will also improve posture and joints’ range of motion. Stretching and massage are even more important for someone who is physically active. Loose muscles are less prone to strains and sprains during a workout. Incorporating massage and stretching into a fitness routine also will help reduce soreness after a workout. Studies have demonstrated a notable trend toward decreased muscle soreness in the athletes who received massage either before or after exercise. Stretching beforehand will allow greater freedom of movement when exercising and longer workout periods because it helps prevent a buildup of lactic acid. Regular post-workout massages can then aid in the recovery and relaxation process.
Sports injury massage therapy can help reduce stiffness, restore movement, and provide relaxation that helps focus on healthy healing instead of soreness and anxiety. From a sprained ankle or twisted knee to muscle spasms or broken bones, massage can provide the opportunity for faster recovery. With the pressure of the therapist’s hands improving blood flow, muscles become warmer. By stretching tight tissues and breaking down adhesions, massage can help flush out swelling in joints, allowing for quicker healing. For hamstring injuries, the effect of stretching out tightness and loosening scar tissue can aid in recovery.
Massage therapy can be effective for a variety of conditions, including arthritis, lower back pain, insomnia, headaches, anxiety, circulatory problems and recovery from a sports injury. Massage is great in helping to bring blood and nutrients to the affected area to repair the soft tissue. Massage also can help break up scar tissue and keep the muscles supple so less scar tissue develops in the first place. Massage is also used to aid in pain management as the injury is nursed back to full strength. Burn patients studied who received three months of massage therapy during skin rehabilitation experienced less itching and less depression, along with improved skin healing. By increasing circulation while relaxing the muscles, massage can help the body pump more oxygen and nutrients into tissues and vital organs. This allows the surgical rehabilitating areas to become more flexible and heal at an accelerated rate. Committing to a continual massage program can accelerate the recovery process after suffering injuries.
The body can produce an unhealthy buildup of hormones when we’re stuck in traffic or meeting a work deadline. Pent-up levels of the „stress hormone“ cortisol can lead to sleeplessness, headaches and even digestive problems. Massage has been shown to decrease cortisol in the body. This allows the body to enter a relaxing rest-and-recovery mode an effect that lingers long after the massage is over. In fact, massage triggers a host of brain chemistry responses that can result in lasting feelings of relaxation, lowered stress and improved mood. Research has shown that massage can lower heart rate and blood pressure, relax muscles and increase the production of endorphins, body’s natural „feel good“ chemical. Serotonin and dopamine are also released through massage, and the result is a feeling of calm relaxation that makes chronic or habitual as well as acute or short-term stress much easier to overcome. In fact, stress relief is one of the first benefits that come to mind when thinking of massage therapy. It’s also a key component for anyone trying to achieve a healthier lifestyle. Clinical studies show that even a single 1 ½-hour session can significantly lower your heart rate, cortisol levels and insulin levels –all of which explain why massage therapy and stress relief go hand-in-hand. In addition to stress relief, ongoing massage therapy can reduce pain, increase energy levels and improve overall physical and mental performance.
One of the telltale signs of anxiety and stress can be constricted breathing. When the body starts to take shallow short breaths instead of breathing at a natural pace, it is near impossible for one to reach a relaxed state. Part of the problem is that the muscles around the rib cage and abdomen may have tightened, constricting air. Massage plays an important role in training the body how to relax and help improve breathing. Respiratory issues, such as allergies, sinus problems, asthma and bronchitis, are one group of conditions that can benefit from massage therapy. In fact, the positive impact massage can have on respiratory function has been shown through research. Many muscles in the front and back of the upper body are accessory respiratory muscles. When any of these muscles are chronically tight and shortened, they can restrict normal breathing and disrupt breathing patterns. Massage techniques to lengthen and relax these muscles improve breathing capacity and function. Massage therapy can not only improve breathing, but also posture. This can lead to an opening of the chest area, as well as the structural alignment and rib cage expansion needed for optimal lung function. Plus, when the parasympathetic nervous system responds to massage the breathing rate slows and becomes deep and regular.
Study has found that in adults with migraine headaches, massage therapy decreased the occurrence of headaches, sleep disturbances and distress symptoms. It also increased serotonin levels, believed to play an important role in the regulation of mood, sleep and appetite. Massage therapy recipients exhibited fewer migraines and better sleep quality during the weeks they received massage, and the three weeks following, than did participants that did not receive massage therapy. Migraine disorder can be debilitating and typically results from high stress levels and/or lack of sleep.
Massage has two roles when it comes to treating migraines and tension related headaches:
- In a proactive role, massage treatments are performed on a regular basis to help the body maintain an optimal level of relaxation and stress-relief. This approach reduces the chances of migraine attacks and tension headaches significantly by relaxing muscle spasms and trigger points.
- In a comfort role, massage is done to ease the pressure brought on during a migraine or tension related headache. By focusing on the neck, shoulders, and head, massage can decrease the pain and discomfort brought on by migraine or tension headaches.
Sports massage therapy is geared toward athletes of every kind, from world-class professionals to weekend joggers. Taking care of Your body should be at the top of Your priorities. By adding therapeutic massage to Your routine now, You’ll feel, look and simply be healthier far into the future.
Duration: 1 h / 1,5 h
Price: 43 eur / 55 eur
Massage lounge is open for booked times only.
Please call or send us an e-mail to reserve time for massage. We also work on weekends.
It is also possible to order a massage therapist at Your home, in the office or at social events. Please ask for price-offer in the case of bigger order. Gift-coupons are also available.
Tel.+ 372 51 970064 (In case of not picking up the phone we'll return Your call as soon as possible.)
Massaazistaap, Tallinn Old Town, Müürivahe 15, a 5 minute walk from the Vabaduse väljak (Freedom Square)
Massaaziterapeut Lea Roovik OÜ
IBAN EE642200221056677745 Swedbank