Sports Massage: the benefits
The aim of sports massage is to help you recover, rest and repair, lowering the risk of injury and improving performance. In the event of an injury, sports massage can assist and speed up recovery - helping you to get back on track!
Acute injury rehabilitation
Consult a professional sports massage therapist early. A sports massage will improve the quality of the healing process and begin to safely mobilise the damaged area. Sports massage can be used in support of physiotherapy exercises as an integral part of the rehabilitation process, ensuring an optimal outcome.
Self help for acute sports injuries (strains & sprains)
The following tips are intended to help limit further soft tissue damage, improve the quality repair and ensure a swift recovery. Note: if your injury is serious it is always best to consult a medical doctor for a diagnosis.
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Firstly stop the exercise or activity. By continuing you risk greater damage to the area.
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Secondly: Rest, Ice, Compression, Elevation (R.I.C.E) see below:
Rest
Rest the damage area, 24 to 48 hours, until you can begin gentle mobilisation exercises. This give damaged tissue time to begin knitting together.
Ice
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Apply ice to the damaged area only and as soon as possible. You may have a specialised cold pack or simply use a bag of frozen peas. Wrap these in a damp material such as a towel to stop the risk of ice damaging your skin.
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Take note of the time you apply the ice. You can apply the ice for up to 20 minutes on larger muscular areas such as your thigh as opposed to your small wrist. To help gauge this time check the colour of the skin regularly which should appear pale. If it appears reddish you may have applied the ice for too long so the body will begin to try and heat the area which is counter productive.
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Ice regularly in the first 72 hours allowing your skin to return to normal temperature between sessions. The aim here is to reduce swelling which will help in the soft tissues' repair. Ice also has a useful analgesic effect, thus naturally helping to limit the pain felt. Ice can be used after exercise during the rehabilitation process.
Compression
Apply compression via a firm pad to the damaged site only and strap into place. This helps to limit the extent of the inflammatory swelling and bleeding.
Elevation
Elevate the damaged area to above heart level. This again helps to reduce swelling by using gravity!
If you have any questions on how sports massage can maintain, restore and improve your health and performance please call Nick on the number above.
