The Ultimate Guide to Sports Massage: Benefits, Techniques, and Career Insights
There are many different types of massage, and some are more popular than others. The Mayo Clinic says that Swedish, deep tissue, and trigger point massage are three that are often most requested. Another type that is practiced quite regularly is sports massage.
Imagine being able to boost an athlete’s performance by up to 20% simply through specialized massage techniques. This is the promise of sports massage, a targeted approach designed not just for relaxation but for enhancing athletic performance and speeding up recovery times. A study published in the Journal of Sports Sciences revealed that athletes who received regular sports massages experienced a 15-20% increase in performance metrics and a significant reduction in injury recovery time compared to those who did not.
For those passionate about sports and competition, sports massage offers a unique opportunity to get closer to the action and make a tangible impact. Whether you’re an enthusiast looking to break into the industry or a seasoned therapist seeking to specialize, sports massage combines the appeal of athleticism with the precision of therapeutic techniques. It's not just about easing tension; it's about finding those margins that can mean the difference between winning and losing.
What is Sports Massage?
Sports massage is similar to Swedish massage. The North American Journal of Sports Physical Therapy published the research. It explains that sports massage refers to “a set of massage techniques for athletes or active people. The goal is to help recovery or treat illness.” In short, it's a massage for active people. It helps them avoid and heal injuries while doing their favorite sport.
James Waslaski of Integrated Manual Therapy & Orthopedic Massage is a longtime holder of a policy from Massage Magazine Insurance Plus. He agrees with this definition. He adds that sports massage serves other valuable purposes. For instance, it helps athletes prepare their bodies for an upcoming competition. It also enhances their performance during the event. However, it's important to realize that each athlete has different needs for sports massage services.
“When I worked with the [New York] Yankees and the 1996 Olympic athletes, they would want specific, different techniques,” says Waslaski. He is a certified personal trainer with the National Academy of Sports Medicine (NASM). He teaches about 40 seminars per year around the world. Each technique provides different results. So, they give the athlete more personal benefits.
Benefits of Sports Massage
As for real benefits, Waslaski says an athlete's stage often determines how valuable a sports massage technique is. These are broken down into two categories:
Pre-Event Sports Massage Benefits
Waslaski is a former supervisor of the Boston Marathon. He says that pre-event sports massages are often used to "activate weak muscles and check firing patterns." These two factors can improve the athlete's performance. They help the body better prepare for the upcoming activity.
Research has confirmed that pre-event sports massages provide extra benefits. The benefits include:
- Lower blood pressure
- More strength
- Better flexibility
Jonny Pietrunti, LMT, CSCS, is the director of clinical services at Pacific College of Oriental Medicine in New York, New York. He shares that he's seen the last effect, increased flexibility, firsthand with his clients. “Due to the repetitive nature of some sports, many of my clients develop limitations in range of motion,” says Pietrunti. “While a certain amount of ‘function tightness' is important for athletes. Excessive limitation in ROM [range of motion] and simple aches and pains from repetitive use can be problematic. And sports massage can help with that.”
Multiple pieces of research have found this same result. For instance, a systematic review and meta-analysis published in the Journal of Physical Therapy Science in February 2017 found that “massage therapy significantly improved the shoulder range of motion.” The most favorable effect for this area of the body was found in movements related to flexion and abduction.
Post-Event Value of Sports Massages
Sports massage is also beneficial post-event as it helps promote recovery, says Waslaski. Studies have found that one-way massage aids in recovery by helping the body remove blood lactate. Lactate is a lactic acid that appears when tissues don't get enough oxygen during anaerobic metabolism. This same research found that massage further helps by reducing issues related to delayed onset muscle soreness (DOMS). DOMS is not only painful to the athlete, but it can also reduce ROM or decrease muscle strength.
Massage can also be especially helpful post-event if there is an injury, says Waslaski. In these cases, massage therapists can help the athlete recover from the injury. They do this by first doing a clinical massage to assess the problem. The next step, says Waslaski, is to put in place the appropriate sports massage technique to help it begin to heal.
Sports massages also give athletes relaxation benefits. Pietrunti says this factor is "often understated." It helps them get into a better mental state for the event and for life. "Many athletes and weekend warriors put themselves under a lot of mental stress. They do this in preparation for a competition," says Pietrunti. “For many amateur athletes, this is exacerbated by other day-to-day stressors from their jobs, families, and lives. Sometimes, just setting aside an hour to relax and unwind can be a huge step towards better performance and quality of life.”
Julie McElroy, LMT, focuses on sports massage. She adds that it also gives athletes “an unintended benefit.” They get to talk about performance with the massage therapist. This includes talking about topics such as overtraining, stress, and family issues. "Athletes' challenges are both physical and emotional," says McElroy. “A relationship with a sports therapist who ‘gets it' seems to add to the therapy positively.”
Common Sports Massage Techniques
Every massage therapist has specific techniques they prefer for sports massage. But, there are a few basic types commonly used to help the athlete client. The Journal of Sports Medicine and Physical Fitness published a comprehensive review. It breaks them into five general categories:
- Effleurage. The review shares that effleurage uses strokes of varying pressure. They are applied in line with lymph and venous flow. The strokes aim to relax the client and warm the tissue. They also assist in circulation and tissue drainage. They stretch muscle and fascia and soothe painful areas.
- Petrissage. This kneading technique can relax or stimulate the athlete's muscles. But, it also has extra benefits. These include improved circulation and better removal of waste.
- Tapotement. The review says to use "repetitive light striking movement to the skin with the ulnar portion of hands or with hands in a cupped position." This provides energy and stimulation to the athlete's muscles.
- Friction. Friction massage is a type of sports massage. In it, strokes are applied in circular or linear motion. It is meant to help the athlete by causing an inflammatory response. This response breaks down and separates scar or adhered tissues.
- Vibration. Vibration is used in pre-event massage. It works by shaking the target muscles. This motion promotes relaxation and better circulation.
This review goes on to explain that sports massage sessions can also involve the use of “more specialized techniques.” The techniques depend on whether the massage is before or after the event. They often include:
- Compressive strokes
- Jostling strokes
- Broad circular friction
Levels of Sports Massage
Providing sports massage services offers the therapist the ability to work with people of all ages and skill levels. For example, the National Collegiate Athletic Association (NCAA) says nearly eight million high school students play sports. An extra 249,154 male and 175,553 female athletes compete at the college level. Playing baseball, basketball, cross country, football, hockey, soccer, and other sports for their college or university.
Add these to the 4,146 active players in the NFL (National Football League), MLB (Major League Baseball), NBA (National Basketball Association), NHL (National Hockey League) and MLS (Major League Soccer). Add the 244 Olympic athletes on Team USA who competed in the 2018 Winter Games. Add all "weekend warriors" who play sports less often. Together, these groups make up a huge number of people. They all rely on their bodies to perform at higher levels.
According to the Bureau of Labor Statistics, the mean annual income for an athlete in spectator sports is $104,900. Pro sports wages easily enter the millions, with some players contracted for ten or more times that amount. So, although some athletes play for fun, others do sports to earn a living for themselves and their families. This makes their health even more important.
Regardless of the method, athletes at every level should actively participate in sports to cultivate and sustain a healthy body. This goal is met with a good health and wellness regimen. Getting regular sports massages is an essential part of this type of program.
Sports Massage Versus Other Types of Massage
What makes a sports massage different from other types of massages available to athletes and non-athletes alike? A sports massage is often called an orthopedic or clinical massage. "It does involve deep work," says Waslaski, "but also looking at injuries, performance enhancement, and recovery." That's why he stresses that sports massage therapists must learn orthopedic assessment.
McElroy adds that another difference between sports massage and other massage therapies is “the feedback necessity that goes on in sports massage work.” She goes on to explain that “the athlete is actively engaged in the work, whether that's verbal cues on pressure or information on the cause or the onset of the pain.” And if you're working with an athlete who is participating in a formal training program, feedback is often provided there as well.
One factor that changes for Pietrunti when performing sports massage versus other types of massage is the client intake. “To start, I use a few different movement screens that I add in addition to my general intake,” he says. “This allows me to see how the client moves relative to their needs and gives me a baseline for tracking improvement over multiple sessions.” This extra screening allows Pietrunti to tailor his treatment to the athlete. “I employ a variety of joint mobilizations, muscle energy techniques, and stretches based on the movement patterns for each client's needs,” he says.
Pietrunti also says that he is often “more vigorous and dynamic” when doing sports massage. This is versus other types of massages. “I use a lot of deeper techniques,” he says, “as well as some Tui Na hand techniques and other Eastern modalities that allow me to move in a more rhythmic fashion.” Pietrunti says he also uses “little to no lubricant” in these sessions. The client wears loose workout gear.
Who Should NOT Get a Sports Massage?
Sports massage has many benefits for people who prefer an active life. But, it could be unsafe for some people. According to the National Center for Complementary and Integrative Health (NCCIH), this includes individuals with bleeding disorders, low blood platelet counts, or those who are taking blood-thinning medications. When these conditions are present, the NCCIH says that a sports massage with deep tissue work is usually not recommended.
The NCCIH adds that massage therapy may also be potentially harmful to women who are pregnant. The research found that it actually helps this group. It reduces depression, anxiety, and leg and back pain. But, pregnant women should still get approval from their healthcare provider first. This will make sure that she can get a safe sports massage. Massage should also not be done in areas with cancer, a tumor, or open wounds. This is from the NCCIH. These conditions can harm the client.
Research has also found that extra care should be taken by individuals with diabetes. In a systematic review published in Diabetes Spectrum, the authors share that, while massage has been found to offer benefits to individuals with this particular blood sugar condition, “massage at injection sites may increase insulin absorption.” Some of the studies found that these effects can potentially continue for as long as 45 minutes post-massage.
The authors also said that massage not at the injection site should use continuous effleurage. If you apply gentle friction to the lower legs, do so only after “a sufficient amount of effleurage” (which they define as 7 to 10 treatment sessions). This is true if you have diabetes-related nerve damage.
U.S. Pharmacists also warn that extra care is needed when giving massages to people on certain pain or anti-inflammatory drugs. Because their sense of pain is compromised, they may not be able to tell if the pressure is too much.
Why Specialize in Sports Massage Therapy?
Why might a therapist specialize in sports massage versus other types of massage? This type of massage provides distinct and very rewarding benefits for some therapists. “I decided to go into sports massage when I experienced its effects on me as an athlete,” says McElroy. “Despite having no experience as a competitive runner in high school or college, I joined a team and realized I was pretty good. I trained while working full-time and ran my first marathon, missing the Olympic trial qualifying time by 21 seconds. To get to that level, I sought out sports massage. I experienced firsthand how important it is to optimize performance,” McElroy adds.
For Pietrunti, an interest in sports massage began as part of his military experience. He was a Navy Chief Petty Officer. He was a fitness leader at various naval commands. Pietrunti says, “I began to look into corrective exercise to help my sailors and clients with athletic performance and pain management. But, I felt that something was missing.” At the time, he was a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association. But, he says that he ultimately decided also to get a license in massage therapy.
This provided that missing link while also being “a good way to ‘bridge the gap' and provide a better service to my clients,” he says. Pietrunti is a powerlifter. His fiancé is a record-holding strongwoman and bodybuilder. She is as sports-focused as he is. He uses the sports massage strategies he's learned with their circle of competitive athletes. Even in this less professional setting, he is still able to help fellow athletes who are “looking to increase their performance and deal with the aches and pains that come with consistent hard training.”
Waslaski shares that another benefit that he's realized by specializing in sports massage is that it “opened the door to work with a pro sports team.” That's why he entered this field in the 1990s, he says. (Plus, it allowed him to go to Yankee games.) He knows several others who have also enjoyed this benefit. One of them works with Cirque du Soleil athletes and makes six figures.
Additional Trainings, Certifications, and Modalities to Consider
When starting with sports massage, there are a few extra training, certifications, and techniques to consider. Learning and practicing them can help you get higher in your field. For instance, recovery from injury and from sports are essential in sports massage. This is what Waslaski says. Many top therapists have this training. It makes them better at serving their athletic patients. Learning good orthopedic assessment and clinical reasoning lets you "match your technique to the pathology of the athletic injury," Waslaski says.
Advanced skills in injury prevention and treatment open more doors, too. Putting you in just the right position to “work hand-in-hand with athletic trainers and medical staff,” he says. Although some massage therapists specialize in just one or two things, “diversity is key,” says Waslaski. It's important to have effective evaluation skills for different biomechanics if you want to be truly successful, he says. For instance, in baseball, the biomechanics of a catcher are different from those of a pitcher. Knowing about all these areas helps you serve people better. They come to you to become better players.
Additionally, Waslaski recommends that massage therapists interested in sports massage specifically “get trained by people who've done all these things.” In other words, find a mentor with knowledge and experience in sports massage. Let that person help guide you through what you need to do and the steps you need to take to be a successful and effective sports massage therapist.
McElroy adds that she stays "pretty traditional in therapy." However, she uses compression and icing on her athlete patients from time to time. A review in the Open Access Journal of Sports Medicine explains that using both of these methods has an unclear impact. This is mostly due to research limits. But, after studying 21 randomized trials, the author found that "cold and static compression is clearly better than no treatment."
Pietrunti shares that it has also helped him to keep his CSCS certification. It lets him aid his clients by making and watching their exercise routines. He also gives his patients exercises or "homework." They can do the exercises between sports massage sessions. Pietrunti also says that his education in applied sports psychology has allowed him to provide many consulting services. He provides them for the athletes that he sees. This includes doing mindset, visualization, energization, goal-setting, and performance coaching.
Specializing in sports massage lets therapists treat many clients. They range from the weekend warrior to the seasoned pro. It provides a valuable service to all athletes, no matter their level or their reason for participating. When used pre-event, this type of massage helps improve performance. Post-event sports massage aids in recovery, and if there is an injury, it promotes better healing. This method is not suitable for some. Especially if other medical conditions are present, it is a rewarding path to take in the message field. By earning more certifications and expanding training to cover areas important to athletes of all levels and sports, you will better help those who need you most.
Interested in providing sports massage therapy? Improve your skills and certifications today to offer better services to athletes of all levels. Visit Massage Magazine for more information and resources to support your professional growth.
Author Bio:
This article was written by a team of experts at Massage Magazine, dedicated to providing the latest insights and trends in the massage therapy industry. With contributions from James Waslaski, an esteemed Integrated Manual Therapy & Orthopedic Massage professional. Jonny Pietrunti, the director of clinical services at Pacific College of Oriental Medicine. And Julie McElroy, an experienced LMT specializing in sports massage. This guide combines knowledge and practical tips from leading professionals in the field. Follow us for more expert advice and industry updates.