| Type | Main Goal | Pressure Level | Best Timing |
|---|---|---|---|
| Swedish | General relaxation and improved mood | Light – Medium | Any time |
| Deep Tissue | Breaking muscle knots and improving flexibility | Strong and Slow | Away from competition days |
| Sports | Enhancing performance and recovery | Varies by stage | Before / After training or competition |
Swedish Massage
- Used to reduce general tension and improve blood circulation.
- Long and smooth strokes with oil or cream to reduce friction.
- Light to medium pressure for comfort and relaxation.
- Suitable for stressful days or before sleeping.
Deep Tissue Massage
- Focuses on deep layers of muscles and trigger points.
- Uses strong and slow pressure on specific muscle paths.
- May feel uncomfortable during the session but increases flexibility afterward.
- Should be avoided within 24–48 hours before a competition to prevent soreness.
Sports Massage
- Functional and varies depending on timing — before, after, or between training sessions.
- Targets the muscles most involved in the athlete’s sport.
- Improves readiness, recovery, and overall muscle balance.
Sports Massage Usage Protocol
| Stage | Timing | Duration | Pressure / Rhythm | Notes |
|---|---|---|---|---|
| Before Training | 20–45 minutes before session | 8–12 minutes | Light–Medium / Medium–Fast | Followed by dynamic warm-up |
| Before Competition | 20–60 minutes before performance | 6–10 minutes | Light / Slightly faster rhythm | No deep pressure |
| Immediately After | Within 10–120 minutes after activity | 12–20 minutes | Light / Slow | Include hydration + gradual cooling down |
| Recovery Days | 24–72 hours after intense competition | 20–40 minutes | Gradual from light to medium–deep | Monitor soreness and adapt accordingly |
?? Safety Notes
- Stop massage immediately in case of sharp pain or swelling and consult a medical specialist.
- Adjust pressure based on personal tolerance — pain does not mean better results.
- Massage is a complement to training, nutrition, and rest — not a replacement.
© Educational material — not intended for medical diagnosis or treatment. Consult a sports therapist or physiotherapist when needed.