Massage message

Aah, massage. Nothing else feels so relaxing and yet so therapeutic. One of the oldest forms of physical treatment, massage can be traced back thousands of years to the ancient Greeks, Persians and Chinese, who are said to have practiced it as a spiritual art. The word massage actually comes from the Greek word massein, meaning to knead.

Today, there are many types of massage practices. Most bodybuilders and athletes are more familiar with sports massage, which is used on athletes to warm up, improve flexibility and performance, as well as treat and prevent injuries. However, new research suggests massage before exercise or competition can actually decrease muscle strength.

Scientists in Scotland had 10 male subjects perform leg extensions after 30 minutes of either resting or receiving lower-limb massage. They discovered that the leg massage significantly decreased leg-extension strength. These findings indicate that when it comes to massage, you should fit it in after your workouts. In fact, another study found that subjects who received a Swedish massage on their hamstrings after performing negative-rep leg curls experienced much less pain and discomfort two days later.

So whether you get a sports massage, Swedish massage or any other massage technique, it works by the same basic principle: It relaxes muscle fibers and improves circulation, allowing your blood to send more oxygen and nutrients to your muscles, where they're converted into energy. Massage also helps filter out waste products and drain the lymph system. Check out "The Rubdown" for descriptions of different types of massage therapy appropriate for the bodybuilder.

BY TABATHA ELLIOTT, PHD

RELATED ARTICLE: THE RUBDOWN

Many types of massage therapies exist. This list covers the seven most popular techniques for bodybuilders.

>> Ayurvedic massage is a practice that originated in India several thousand years ago. It incorporates the knowledge of ayurveda and uses warm oils and herbs along the body's specific energy points to help restore its balance.

>> Deep-tissue massage utilizes slow strokes, direct pressure or friction applied across the grain of the muscles with the fingers, thumbs or elbows. The purpose is to reach the fascia (connective tissue) beneath the surface muscles.

>> Massotherapy involves working with the muscles. Practitioners of massotherapy usually have a background in science but often incorporate other modalities into their treatments when working with muscle groups. Benefits of massotherapy include improved circulation and pain management.

>> Myofascial release (MFR) deals with the fascia of the body. When injury, inflammation or physical trauma occurs, the fascia can become tight, cause pain and restrict range of motion. MFR aims to relax the fascia by applying gentle pressure to the restricted areas.

>> Orthopedic massage combines several massage techniques to treat pain and soft-tissue injury. It focuses on injury assessment and rehabilitation, emphasizing the importance of selecting the appropriate modality to treat the injury.

>> Sports massage is both preventative and therapeutic, and it can help improve flexibility, range of motion, and sport performance. It's used by athletes during warm-ups, training and competition to treat and prevent injuries.

>> Swedish massage is the most common form of massage. It involves a combination of five basic strokes, and concentrates on the muscles and connective tissues for improved circulation, relaxation, pain relief and overall health.

REFERENCES

Hilbert, J.E., et al. The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine 37:72-75, 2003.

Hunter, A.M., et al. Effect of lower limb massage on electromyography and force production of the knee extensors. British Journal of Sports Medicine 40:114-118, 2006.

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