Now sports massage is divided into self-massage, pre-exercise massage and post-exercise massage, which are introduced respectively as follows:
(1) Massage before exercise
Sports are generally divided into sports training and sports competition. These pre-exercise massages are called pre-exercise massages. It can mobilize the nerves, muscles, joints, internal organs and psychological emotions of the human body to adapt to the coming exercise and psychological burden, thus preventing germs, improving physical strength and playing an active role.
(2) Massage before training
Massage is required before sports training to help athletes improve their training ability; It is helpful to promote the development of physical fitness, prevent diseases, and promote the mobilization of various organs of the human body to adapt to the upcoming sports activities. In the specific operation, it must be carried out according to the characteristics of sports and the individual characteristics of athletes. Some sports that consume more energy, such as middle and long distance running, swimming, cycling, basketball, football, volleyball, etc. Use massage instead of warm-up activities that consume some energy to provide more energy for exercise.
(3) Pre-competition massage
Massage before sports competition, famous massage before competition. It is usually completed 15-30 minutes before the start of the competition. Sometimes, athletes will be in the pre-competition state when they are notified of the competition. Some people will have a bad situation and need medical treatment. In other words, they need a massage a few days before the game. For example, athletes are too nervous before the game, it is difficult to fall asleep at night or wake up easily after falling asleep, or have nightmares, which affect sleep and rest. Because I can't sleep at night, I have symptoms such as listlessness, irritability and poor appetite during the day. This will affect the athletes' good competitive state when they participate in the competition. When this happens, you should have a sedative and sleep massage.
If the athlete suffers from insomnia for a long time and the symptoms are severe, besides massage, he should also massage Qichong point, knead Shenmen point and knead Xingjian point. For all these stimuli, don't push too hard, and take a slight feeling of acid swelling as the degree. It usually takes 20 minutes or more. In the pre-competition state, athletes are too excited, agitated, emotional, pulse rising, breathing hard, and even urinating, and the accuracy and coordination of movements are also adversely affected, which will hinder the full play of sports skills.
(4) Massage after exercise
After intense sports training or competition, athletes' nerves, body fluids, circulation, breathing, digestion, metabolism and acid-base balance will change greatly, temporarily destroying the balance of the internal environment of the body. But it soon reaches a new balance, which usually marks the improvement of the body's working ability. However, in the process of realizing the balance of various functional systems in the internal environment, there are sometimes slow links, which are generally manifested as: excessive mental tension, insomnia, muscle tension, fatigue and so on. Massage after exercise can eliminate these phenomena, accelerate the internal environment to achieve a new balance, accelerate the improvement of exercise load capacity, and accelerate the preparation of later exercise load.
The technique, force and duration of massage after exercise should be determined according to the athlete's physique, gender and sports characteristics, especially according to the situation reflected after exercise (such as dizziness, nausea, limb weakness, muscle tension, insomnia, etc.). ). It is not the same to follow the principle of individualized treatment. We usually use touching, rubbing, pushing, vibrating and shaking. For people with strong physique and full muscles, massage should be stronger and take longer; On the contrary, the intensity should be light and the time should be short. When athletes are very tired, they often use acupressure, that is, pressing, pressing, dividing, kneading, pinching and pushing, in order to dredge qi and blood, access to the inside and outside, balance yin and yang, and quickly restore and improve their athletic ability.
Full body massage after exercise: usually once a week. Rest after training 1-2 hours or more. It is best to take it in a warm and quiet room after taking a hot bath. Athletes lie comfortably on the bed, exposing the massaged parts, in the order of chest, abdomen, upper limbs and lower limbs. Massage along the direction of blood and lymph reflux. Use kneading, pushing, shaking, shaking and other techniques, and the intensity is from heavy to light. At the same time, according to the fatigue degree of each part, acupoints are selected along the meridians. Massage, twist, push, pinch, etc. Regulate qi and blood, and eliminate fatigue faster. If the massage is carried out until the athlete is about to fall asleep, stop the massage and gently cover the massaged person with a quilt to prevent catching a cold. When athletes wake up, they will be full of energy and comfortable.