Sports massage has become a common practice among professional and amateur athletes. Many believe that massage can enhance performance, speed up recovery, and prevent injuries. But is this claim supported by scientific research? This article summarizes the findings of a recent meta-analysis examining the effects of sports massage on athlete performance and recovery.

Sports Massage: Benefits and Common Claims

Sports massage is a therapeutic technique that involves soft tissue manipulation to support muscle and joint health. Some of the main claimed benefits include:

1. Enhancing Muscle Strength

Massage is believed to improve blood circulation to the muscles, contributing to better oxygen and nutrient supply. This may accelerate muscle tissue recovery and enhance contraction ability. However, research shows that the effect of massage on muscle strength improvement remains inconsistent and requires further scientific validation.

2. Accelerating Recovery After Intense Training

After intense training, the body needs time to recover from muscle fatigue and microdamage. Massage is thought to speed up this process by:

·   Reducing muscle tension and promoting relaxation

·   Improving blood circulation and reducing the accumulation of metabolic waste, such as lactic acid

·   Stimulating the nervous system to reduce pain and fatigue sensations

Some studies support these benefits, but not all research finds significant effects on muscle recovery.

3. Reducing Muscle Soreness (DOMS - Delayed Onset Muscle Soreness)

DOMS is muscle pain that typically appears 24-72 hours after intense physical activity. Massage is believed to help alleviate DOMS by:

·   Reducing inflammation through increased blood circulation

·   Facilitating lymphatic drainage to remove pain-inducing substances

·   Lowering muscle tension through nervous system stimulation

While some studies support the benefits of massage in reducing DOMS, results vary depending on the individual and massage technique used.

4. Improving Flexibility

Flexibility is the ability of muscles and joints to move through an optimal range of motion without pain or tension. Massage has been found to slightly improve flexibility compared to no intervention. This can be beneficial for athletes requiring a greater range of motion, such as gymnasts, yogis, and dancers.

Massage can enhance flexibility by:

·   Reducing muscle tension, allowing for greater joint movement

·   Breaking down soft tissue adhesions that may restrict motion

·   Increasing blood flow to muscles and connective tissue, making them more elastic and easier to stretch

·   Improving balance between opposing muscle groups, thereby enhancing mobility

Research Findings: What Was Discovered?

A meta-analysis published in BMJ Open Sport & Exercise Medicine analyzed 29 studies with a total of 1,012 participants. The key findings include:


1. Effects on Performance (Sprint, Strength, Jump, and Endurance)

The research found no significant evidence that massage improves strength, jump height, sprint performance, or endurance. Some studies even indicated that pre-exercise massage may slightly reduce muscle strength.

Table Average Performance Changes After Massage

Parameter

Massage Effect

Significance

Muscle Strength

No significant increase

Not Significant

Vertical Jump

No significant change

Not Significant

Sprint

No significant change

Not Significant

Endurance

No significant change

Not Significant


2. Effects on Muscle Soreness (DOMS)

Meta-analysis findings indicate that massage may help reduce post-exercise muscle soreness, but the benefits tend to be minor and vary among individuals.

Formula for Calculating Muscle Soreness Reduction (DOMS):


3. Effects on Recovery and Fatigue

While some studies reported that massage helps athletes feel more refreshed and less fatigued, research indicates that massage does not provide significant benefits in reducing physiologically measurable muscle fatigue.


Is Massage Worth It for Athletes?

Based on current scientific evidence, massage does not directly enhance athletic performance. However, it may be beneficial in improving flexibility and reducing muscle soreness after exercise. Therefore, the decision to incorporate massage into an athlete’s recovery program should be tailored to individual needs.


References

Davis HL, Alabed S, Chico TJA. Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine 2020;6:e000614. DOI:10.1136/bmjsem-2019-000614.