Sports Massage Therapy: Its Effects on The Bodies Recovery Time in Athletes
Published by Hamza BSc Physiotherapist , Dip Sports Massage Therapist. https://mysportinjury.janeapp.co.uk/#/staff_member/8
Abstract
Background: Sports massage therapy remains one of the most widely utilized recovery interventions among athletes, with up to 78% of professional soccer teams incorporating massage into their recovery protocols. Despite its popularity, the evidence base for massage therapy’s efficacy in reducing recovery time has been mixed.
Objective: To examine current evidence regarding the effects of sports massage therapy on athlete recovery time, with particular focus on delayed onset muscle soreness (DOMS), muscle performance, and physiological markers of recovery.
Methods: Review of recent systematic reviews, meta-analyses, and controlled trials examining sports massage interventions and recovery outcomes in athletic populations.
Results: Current evidence suggests sports massage therapy provides modest but clinically relevant benefits for athlete recovery, particularly in reducing DOMS and improving flexibility, though direct performance benefits remain unclear.
Conclusions: While sports massage may not directly enhance athletic performance, it appears to facilitate recovery through reduced muscle soreness and improved range of motion, potentially allowing athletes to return to training sooner.
Introduction
Recovery between training sessions and competitions is crucial for athletic performance and injury prevention. Athletes and sports medicine professionals employ various recovery modalities, with massage therapy being among the most popular interventions. Historical surveys indicate that massage treatments comprised up to 45% of total physiotherapy time for sport-related conditions, highlighting its clinical significance.
Sports massage encompasses multiple techniques including effleurage (sliding, circular movements), petrissage (tissue kneading), friction, and vibration. Unlike relaxation massage, sports massage is typically applied with greater pressure and specific timing relative to training or competition.
Literature Review
Current Evidence on Recovery Outcomes
Recent systematic reviews and meta-analyses provide mixed but generally supportive evidence for sports massage therapy’s role in athlete recovery:
Delayed Onset Muscle Soreness (DOMS):
• Meta-analysis findings demonstrate that massage intervention significantly reduces DOMS symptoms
• Evidence suggests massage decreases serum creatine kinase (CK) levels, indicating reduced muscle damage and inflammation
• Most controlled trials show massage can alleviate DOMS symptoms, though methodological limitations exist in some studies
Muscle Performance and Strength:
• Studies show positive changes in muscle force and strength occurring approximately 48 hours post-massage
• Immediate performance benefits are limited, but delayed improvements suggest potential recovery acceleration
• Flexibility and range of motion improvements are consistently reported
Physiological Markers:
• Massage therapy appears to reduce inflammatory markers and promote muscle performance recovery
• Limited evidence for changes in blood lactate clearance, muscle blood flow, or muscle temperature
• Neurophysiological parameters show minimal acute changes
Mechanisms of Action
The proposed mechanisms by which sports massage may enhance recovery include:
1. Mechanical Effects: Direct manipulation of soft tissues potentially improving circulation and reducing tissue tension
2. Inflammatory Response: Possible reduction in inflammatory mediators contributing to muscle soreness
3. Pain Gate Theory: Sensory input from massage may interfere with pain signal transmission
4. Psychological Benefits: Stress reduction and perceived recovery enhancement
Clinical Applications
Timing Considerations
Optimal timing for sports massage appears crucial:
• Post-event massage should occur within 2 hours of exercise cessation for maximal benefit
• Pre-competition massage should be avoided within 48 hours of important events due to potential residual soreness
• Session duration typically ranges from 10-20 minutes for post-event applications
Athlete Populations
Evidence supports massage therapy benefits across various athletic populations:
• Endurance athletes showing reduced DOMS following prolonged exercise
• Team sport athletes demonstrating improved recovery between training sessions
• Female collegiate athletes showing both reduced soreness and performance improvements
Limitations and Future Directions
Current Evidence Limitations
1. Methodological Concerns: Many studies suffer from small sample sizes, lack of proper controls, and varying massage protocols
2. Outcome Measurement: Inconsistent assessment tools and timeframes across studies limit comparability
3. Individual Variation: Limited research on factors influencing individual response to massage therapy
Research Recommendations
Future research should focus on:
• Standardized massage protocols and outcome measures
• Optimal timing and frequency of massage interventions
• Individual factors predicting treatment response
• Cost-effectiveness analyses for sports medicine programs
Clinical Implications
Based on current evidence, sports massage therapy can be recommended as:
1. Adjunctive Recovery Tool: Particularly beneficial for reducing DOMS and improving range of motion
2. Flexibility Enhancement: Consistent evidence supporting improved flexibility outcomes
3. Perceived Recovery: Strong support for athlete-reported improvement in recovery sensation
Healthcare practitioners should consider massage therapy as part of comprehensive recovery protocols while acknowledging that direct performance benefits remain unclear.
Conclusion
Sports massage therapy demonstrates modest but clinically meaningful benefits for athlete recovery, particularly in reducing delayed onset muscle soreness and improving flexibility. While direct performance enhancement remains questionable, the intervention appears to facilitate recovery processes that may allow athletes to return to training with reduced discomfort and improved range of motion.
The widespread adoption of sports massage in elite athletics reflects both its perceived benefits and practical applicability. However, practitioners should base recommendations on current evidence while acknowledging the need for individualized approaches and continued research into optimal protocols.
Key Clinical Recommendations
1. Implement post-exercise massage within 2 hours of training completion
2. Avoid intense massage within 48 hours of competition
3. Focus on DOMS reduction and flexibility improvement as primary outcomes
4. Consider individual athlete preferences and responses
5. Integrate massage therapy with other evidence-based recovery modalities
References
1. Guo, J., et al. (2017). Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Frontiers in Physiology
2. Davis, H.L., et al. (2020). Effect of sports massage on performance and recovery: a systematic review and meta-analysis
3. Various PubMed indexed studies on sports massage and DOMS treatment
4. Jason, B. et al. (2008). The Role Of Massage In Sports Performance And Rehabilitation: Current Evidence And Future Direction: North American Journal of Sports Physical Therapy
