Types of Massage: Swedish, Deep Tissue, and Sports Massage

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.