Massages – Why Should You Use Them Regularly?

A brief history of massage

The first mentions of massage come from ancient China and India. The treatments of the time were initially primarily sacred, and later became part of folk medicine. We know of its importance in ancient Europe from the accounts of Hippocrates and Claudius Galenus, who recommended the use of massage as a remedy for certain ailments. We also know that ancient Greece and Rome were the cradle of sports massage – the bodies of athletes of the time were massaged with olive oil to stimulate their muscles to exertion and their skin to glow.

Somewhat forgotten in medieval times, massage did not return to favour until the 16th-17th centuries. Ambroise Paré, a famous French physician dubbed the “father of surgery”, observed the beneficial effects of massage on patients after operations and declared it an official method of treatment. His thought was continued by Friedrich Hoffman, who developed a detailed programme for applying massage to a variety of ailments. Per Herik Ling (the creator of “Swedish gymnastics”) and Johan Mezger, a Dutch physician who founded the first school of classic massage in the 19th century, also had great merit in popularising massage.

Types of massage

There are many different styles of massage, but the vast majority are based on patterns familiar from classic massage. This is the oldest type of massage, which uses a variety of sequences of movements and grabs. The massage therapist adjusts the strength, intensity and type of technique to individual conditions and needs. The basic principles in classic massage are to move from working on superficial tissues to deep ones and to gradually increase the strength and intensity of the stimuli during the session.

The basic techniques of classic massage include stroking, rubbing, kneading, compression, patting, vibration, stretching and rolling. The duration of a full-body massage session is about 60 minutes, or about 20 minutes for a partial massage.

Techniques known from classic massage are also used in sports massage, which, however, is characterised by a much higher intensity of the stimuli applied. Sports massage is subject to a training and competition regime, so the following types are distinguished:

• training massage – its purpose is to increase the athlete’s training capabilities by accelerating the recovery of muscles under stress,
• pre-event massage – performed between the last training and competition, aimed at obtaining the maximum capabilities of the muscular apparatus,
• event massage – a form of intense warm-up of joints and soft tissues just before the competition,
• post-event massage – performed after an intense workout or competition, aimed at reducing muscle tension, counteracting pain and supporting tissue regeneration,
• maintenance massage – used during the period of detraining, aimed at maintaining shape and muscle flexibility.
   

The session duration and techniques used are similar to those of a classic massage. The stimuli used are generally more intense, and their selection depends on the specific needs of the athlete and the sport practiced. Sports massage is usually accompanied by other wellness treatments.

For the sake of order, we should also mention relaxation massage, which has lived to see a wide variety of types and performance techniques, and lymphatic massage, aimed at improving lymphatic circulation in the lymphatic system.
 

What health benefits does massage provide?

Much has been written about the health benefits of massage. We will focus on those that are most important from the perspective of physically active people, and for aspiring athletes may prove crucial in achieving the desired results.

The primary role of massage during physical activity is to support recovery processes. During training, we subject our muscles to intense strain that leads to micro-trauma to tissues. Massage reduces muscle tension and improves blood circulation, which supports natural repair processes, counteracts inflammation and prevents the feeling of stiffness and post-exercise muscle soreness. More efficient recovery means that our body is better able to cope with training loads, which allows us to use our time spent on physical activity more effectively.

Massage increases muscle flexibility and improves muscle range of motion, which supports improved exercise technique, reduces the risk of injury and shortens the time to return to activity after an injury. It also stimulates the nervous system, which is useful for training and high-intensity disciplines that rely on a high frequency of muscle contractions. Depending on the needs and training cycle, massage can stimulate increased effort or improve the athlete’s resting quality.

Massage also has a beneficial effect on the condition of the skin – it improves blood circulation and tissue nutrition, firms, and eliminates imperfections such as cellulite, varicose veins, stretch marks and scars.

Massage – what are the contraindications?

Any massage involves mechanical action on the skin and muscles. Therefore, the most important contraindications to this type of treatment concern complaints about the possibility of bleeding. It is also inadvisable to use massage if you have osteoporosis or bone marrow disease. Massage should also not be used immediately after injuries (fractures, muscle and tendon tears, joint injuries). Fresh damage to the muscles, skin and blood vessels in the areas of the planned massage is also an obvious contraindication. Nor should massage be performed in case of acute conditions and the presence of fever.

Contrary to popular belief, pregnancy is not among the absolute contraindications to massage. Unless the pregnancy is at risk or has specific medical recommendations, you can enjoy a massage – excluding the abdominal and pelvic areas.

If you are unsure whether your health allows you to benefit from massage, consult your doctor or physiotherapist.

Where to start?

Here are a handful of tips for those who have not had a massage before, but would like to try it and see how effective it is:

1. Consult a specialist – visit a physiotherapist, take an interview. Together you will determine what type, intensity and frequency of massage will be optimal.
2. Use regularly – massage is usually planned in series of about 10 sessions performed daily or every other day. Take this into account and plan your time well if you want to include massage in your training plan.
3. Respond to stimuli – you may find some types and techniques of massage unpleasant, for example due to a new, unfamiliar type of stimulus, a history of trauma or a specific pain condition. If you experience discomfort, let your massage therapist know.
4. Take care of hygiene – massage is a treatment on bare skin. Before performing the treatment, take a shower to remove impurities and previously applied emulsions, creams, etc. It’s not just a matter of manners – clean skin is less susceptible to possible irritation.
5. Do not use massage immediately after a meal – a full belly during a massage can cause great discomfort. It is recommended not to eat an hour or an hour and a half before the scheduled massage session.

_References:

1. _{Zborowski A., Classic Massage, Krakow, 2008.}
2. _{Field T., Massage therapy research review, Complementary Therapy in Clinical Practice, 2016.}
3. _{Weerapong P., Hume P. A., Kolt G S., The mechanisms of massage and effects on performance, muscle recovery and injury prevention, Sports Medicine, 2005.}
4. _{Moraska A., Sports massage. A comprehensive review, The Journal of Sports Medicine and Physical Fitness, 2005.}
5. _{Physiotherapist Portal: https://fizjoterapeuty.pl/}