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Một số tác dụng của mátxa thể thaoLàm giảm căng cơTrong liệu pháp mátxa, chuyên gia trị liệu nhắm vào các khu vực cứng và mềm bằng cách điều chỉnh các mức lực cao. Điều này giúp cải thiện và tăng cường lưu thông máu hơn nữa nó làm giảm căng thẳng trong mô cơ đó. Các cơ bắp thư giãn sau khi massage có thể cảm thấy sự gia tăng trong phạm vi chuyển động và tính linh hoạt.matxa cho người chơi thể thaoCải thiện phục hồiMột bài massage thể thao được thực hiện sau khi tập luyện khó khăn thúc đẩy máu và bạch huyết lưu thông khắp cơ thể, giúp cải thiện phục hồi. Việc đau nhức đó bạn gặp phải khi tập cơ bắp lần đầu tiên được gọi là đau nhức cơ bắp khởi phát chậm thường bắt đầu phát triển 12 đến 48 giờ sau khi tập luyện. Đau xương khớpVà một vài động tác mát xa thể thao có thể ngăn ngừa và mang cứu trợ cho cơn đau cơ bắp khởi phát chậm này.Tăng phạm vi chuyển độngVà trong quá trình mátxa thể thao, chuyên gia trị liệu có thể nhắm vào những vùng cứng này, anh ta có thể làm việc nhiều hơn trên các vùng cơ bắp căng cứng và các khớp của bạn. Kết quả là, bạn sẽ cảm thấy linh hoạt hơn một lần nữa và sẽ thấy linh hoạt hơn khi chuyển động.cách massage khi chơi thể thaoGiảm căng thẳng và giảm đauVận động viên không chỉ dựa vào sức khỏe thể chất, các hiệu ứng tâm lý cũng rất quan trọng. Trong khi mátxa thể thao, cơ thể giải phóng các chất dẫn truyền thần kinh được gọi là endorphins, hoạt động như thuốc giảm đau tự nhiên của cơ thể. Bạn cũng có thể giảm nồng độ cortisol nguyên nhân trực tiếp dẫn đến stress. Vì vậy, massage thể thao giúp bạn thư giãn và đồng thời giúp giảm bớt một số căng thẳng tâm lý.Bài viết liên quan:Tại sao bạn lại bị đau khi sử dụng ghế massage?Review ghế massage toàn thân Tokuyo JC3730massage chânCác lợi ích khác bao gồm:Cải thiện chức năng mô mềmGiảm sưngGiúp vận động viên theo dõi cơ bắpGiảm rối loạn mô hình thởNâng cao hiệu suất thể thaoCả 2 đối tượng là những vận động viên chuyên nghiệp và những người chỉ tham gia các chương trình tập thể dục, đều có thể hưởng lợi từ việc mátxa thể thao. Nó sẽ giúp họ cải thiện điều hòa và nâng cao thành tích tập luyện. chức năng ghế massageBạn có thể sử dụng nó như là một biện pháp bảo trì phòng ngừa hoặc điều trị các khu vực cụ thể của cơ thể cần giảm đau.massage thể thaoĐể có kết quả tốt nhất, tốt hơn là nên tìm một nhà trị liệu chuyên nghiệp, vì sau đó massage sẽ được nhắm mục tiêu nhiều hơn. Nhưng cũng có sự lựa chọn thay thế mà bạn có thể sử dụng trong sự thoải mái tại nhà bạn.
MASSAGE FOR ATHLETES Samuel Blechman Copyright 2010 Table of Contents Introduction Athletic training process Classification of sport massage Recommended training, equipment, supplies, emollients, and MT clothing Anatomy and Physiology Most common sport massage techniques Event massage Effects & Benefits of Sport Massage References Sport massage Sport massage is a combination of special forms of massage developed to help athletes, physically active people, as well as those with high levels of stress reach their peak performance The biggest progress in the development of sport massage was reached in China, Finland, Germany, Japan, and Russia In a last few decades tremendous progress the science of sport massage has been made in US Sport massage is incorporated as a part of medical services at Olympic Games and Professional competitions Most effective techniques used for sport massage are based on the gradual influence on tissue and reflex reaction Forms of sport massage Training massage serves to prepare the body for peak performance Preparation massage done just before performance Break massage - during performance to hasten regeneration of energy and tissue and support mental stability Forms of sport massage Anti-fatigue massage applied after a performance Neuromuscular techniques - Trigger point /Tender point, Tension point, Neuromuscular reeducation Fluid technique massage – movement and exchange of fluids facilitation Relaxation massage - specific applications of the standard effleurage, petrissage, vibration, and friction techniques Also can include massage with guided relaxation Forms of sport massage Friction massage - friction techniques applied in a general manner to create a stretching and broadening effect in large muscle groups Compression massage - rhythmic compression into muscles used to create a deep hyperemia and softening effect in the tissues also has a stimulating effect Forms of sport massage Pre-event – preparation massage Inter-competition massage Post-event massage Rehabilitative massage Preventive massage Most common sport massage techniques Classic relaxation massage Deep tissue and myofascial techniques Neuromuscular release Fluid technique massage Classification of sport massage By level of athlete By technique By timing As a therapy Amateur Relaxation Pre-event Injury prevention Olympic Deep tissue Post-event Injury treatment Professional NMT Inter-event Preparation Pain management Fluid techniques Sport MT recommended training Deep knowledge of anatomy, physiology, kinesiology Stretching concepts and principals Be able to recognize exhaustion, overheating or overcooling, dehydration, and the right time to refer the athlete to medical professionals Knowledge of taping technique to support body structures and first aid training Knowledge of sport ointments Knowledge of variety of massage techniques including basic energy work Common sport related injuries Techniques to eliminate pain, spasms, cramps, prevent spreading edemas and bruises Treatment protocols for acute and repetitive strain injuries 10 Microfibers of connective tissue are nature’s internal cast Unfortunately, they not vanish after the tissue has healed They have a tendency to get harder over time, making the muscles stiffer and more rigid Proprioceptors Proprioceptors provide information about movement and the position of the body Muscle spindles (stretch receptors) are specialized groups of muscle fibers interspersed among and oriented parallel to regular skeletal muscle fibers Tendon organs are proprioceptors found at the junction of a tendon and a muscle Each tendon organ consists of a thin capsule of connective tissue that encloses a few collagen fibers penetrating the capsule Joint Kinesthetic Receptors Several types of joint kinesthetic receptors are present within and around the articular capsules of synovial joints 18 Proprioceptors Joint Kinesthetic Receptors Several types of joint kinesthetic receptors are present within and around the articular capsules of synovial joints 19 Most common sport massage techniques Effleurage-Variations of speed will have either stimulating or sedative effect on athlete Stroking -A stroking movement is performed with the entire palmar surface of one or both hands moving in any direction on the surface of the body Compression moves down into the tissues with varying depths of pressure - Regional compression, Pumping compression, Ischemic compression Friction-Circular or cross fiber (James Cyriax technique), friction with thumb or fingers, friction with ulnar side of the hand, friction with heel of the hand, friction with soft fist, friction in combination with other kind of strokes, friction w/reinforcement , friction sub strokes Petrissage (kneading) Compression kneading Vibration, Shaking, Rocking, Tapotement 20 Neuromuscular Techniques Neuromuscular therapy pertains to nerves and muscles, or to the relationship between them Neuromuscular therapy (NMT) is methodology for assessing, treating and preventing soft tissue injuries and chronic pain NMT emerged in both Europe and North America, almost simultaneously over the last half-century NMT is now taught in osteopathic and sports massage settings in Britain, Russia, China, US and other countries 21 Stretching Proprioceptive neuromuscular facilitation (PNF) stretching most commonly utilizes two different processes Post isometric fatigue used to induce Post Isometric Relaxation (PRI) – when muscle put in isometric contraction for 8-10 sec it get fatigue and followed sec latent period allowed stretching targeted muscle without discomfort to next level Reciprocal inhibition (RI) is inhibition activity of targeted muscle during isometric, lasting – 10 sec, contraction of antagonist muscle Inhibition continues after muscle relaxed for a few sec and it allowed stretching targeted muscle with no discomfort to next level 22 Pre-event massage Preparation massage varies depending on type of sport, individuality, sex, health conditions, temperature or environment and many other factors Usual massage session is 10 – 15 minutes in length and done 30 – 40 minutes before event The main goal is to prepare musculoskeletal system for high impact performance The most important is to massage body parts that will be used during competition or practice Warning; Any type of massage must be given especially cautiously before a competition Do not use vigorous vibration techniques 23 Pre-event massage interview How much time before the start of your event? Have you done your warm-up routine? Do you have any health conditions that I have to know Are there recent or prior injuries that still bother you? Do you have any specific concerns that you would like I take care of? What is your expectation regarding competitions today? How would you like to feel after massage? Relaxed, invigorated, refreshed? 24 Inter-competition massage Inter-competition massage is helpful to quickly restore energy levels, balance psycho-emotional state, prevent injury, cramps, spasms, and relieve pain in case of micro-trauma or chronic problems In the instance of trauma, it is good to have training in taping and cold application Massage session can vary from - minutes to 15 - 20 minutes 25 Inter-event interview How long is your break? How are you feeling? Is there any health concerns that I have to know What is your concern at this moment? Do you need to warm up again? 26 Post-event massage Post-event massage is administered immediately after the event Conduct a brief interview to ensure that he or she is coherent and rational Before starting the massage, allow the athlete to cool down and rehydrate A post-event massage continues for approximately 10-15 minutes; it is not a full body massage Therapeutic stretching can be useful during or after the massage session to restore the range of motion Reciprocal inhibition is a good technique if an athlete experiencing muscle cramps or spasm Ensure there is no signs of dehydration, loss or imbalance of minerals Spot the athlete when they are getting off massage table 27 Post-event massage interview Have you had drink water since the end of the event? What are you feeling in these areas? Tight? Heavy? Pain? How are you feeling? Hot, warm, cold? Did you have any problems during the activity? Have you got any injuries? Do you have any old injuries or surgeries or health conditions that I need to be aware of? What areas would you like me to pay attention the most? 28 Effects and benefits of sports massage Decreases training damage Helps prevent muscle and tendon injuries Promotes complete healing to prevent acute problems from becoming chronic Improves training consistency Enables athlete to stay in competition longer Enhances confidence Encourages a relaxed mental attitude Reduces muscle spasm to promote restoration of normal muscle function Promotes acute injury healing Promotes healing of long-standing injury (break down adhesions to restore mobility) 29 References DeLee Drez Orthopaedic Sports Medicine Principles and practice Volume W.B.Saunders Company Anatoly Berukov Sport Massage Manual for coaches, physical therapists, and massage therapists Moscow 1992 Classification of sport massage modalities by William Ron McKnight Bob Andersonon Stretching Shelter Publication, Inc.Bolinas, CA, USA Whitney W Lowe Orthopedic Massage Mosby 2007 Sport Massage Brochure: The Athlete’s & Athletic trainer’s Edge 2001 American Massage Therapy Association Webmd.com Donald W Scheumann The Balanced Body A Guide to Deep Tissue and Neuromuscular Therapy Third Edition Lippincott Williams & Wilkins 2007 Janice Loudon, Stephania Bell, Jane Johnston The Clinical Orthopedic Assessment Guide Human Kinetics Ross Turchaninov, M.D Therapeutic Massage A scientific approach Aesculapius Books 2000 30 Samuel Blechman Suite 116, 1818 Pot Spring Road Lutherville, MD 21093 www.aplusceworkshops.com apluscew@gmail.com 31 ... used for sport massage are based on the gradual influence on tissue and reflex reaction Forms of sport massage Training massage serves to prepare the body for peak performance Preparation massage. .. massage done just before performance Break massage - during performance to hasten regeneration of energy and tissue and support mental stability Forms of sport massage Anti-fatigue massage applied... Pre-event – preparation massage Inter-competition massage Post-event massage Rehabilitative massage Preventive massage Most common sport massage techniques Classic relaxation massage Deep tissue