Taller de Masaje Deportivo
ÍNDICE Introducción…………...…………………………………………………………….
2
Objetivos generales…….……………………………………………………….....
3
1.-Historia del masaje deportivo……………………..……………………….......
4
2.- Qué es el masaje deportivo..………...……………………………………….
6
3.- Clasificación del masaje deportivo……………………………………….......
8
4.- Influencia fisiológica del masaje deportivo en el organismo………………
11
5.- Beneficios, precauciones y contraindicaciones del masaje deportivo……
12
6.- Técnicas de masaje deportivo………………………………………………..
13
6.1.- Fricción…………………………………………………………………….
14
6.2.-Frotación…………………………………………………………………...
16
6.3.- Amasamiento…………… Amasamiento………………………………………… ……………………………………………….. …………………..
19
6.4.- Percusión o golpeteo…………………………………………………….
23
6.5.- Vibración………………………………………………………………......
25
7.- Principales aceites y cremas recomendados en el masaje deportivo
26
8.- Suplementos y sustancias naturales que se usan para prevenir el deterioro del tejido conectivo que se da en la práctica deportiva…………….
28
9.- Lesiones más comunes en la natación……………………………………...
32
Conclusión……………….………………………………………………………….
34
Referencias bibliográficas…………………………………………………………
34
Peredo Mendoza A.
(Enero 2012)
Página 1
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Taller de Masaje Deportivo
INTRODUCCIÓN
En el presente trabajo el tema central gira en torno al masaje deportivo teniendo como objetivo general aprender los conocimientos generales para llevarlos a la práctica en el ámbito deportivo. El contenido temático de la antología sobre el masaje deportivo nos invita a conocer el conjunto de sustentos teóricos y prácticos en los que se fundamenta el masaje, asimismo mencionando historia que ha tenido durante los siglos, los objetivos, la función y las tareas que le son propias entre las que destacan el estudio, la estructura, el control, la sistematización y la dirección de los procesos para favorecer y mejorar el rendimiento y el estado físico de cualquier persona que practique algún deporte, tomando en cuenta aspectos fisiológicos, psicológicos, pedagógicos en una relación hombre-deporte. El trabajo de investigación contiene temas acerca de la historia del masaje deportivo, conceptos básicos, clasificación, la influencia fisiológica del masaje deportivo en el organismo, técnicas principales de masaje, así como también los principales aceites y cremas recomendados como medio deslizantes en la aplicación del masaje deportivo que forman un conocimiento básico fundamental para saber aplicar, que todo educador deportivo debe dominar y saber llevarlo a la práctica en todo programa de entrenamiento, competencia deportiva o alguna sesión de práctica deportiva y física. Esta antología se ha realizado partiendo de un enfoque global acerca de las necesidades del profesionista de la actividad física y pretende cubrir los aspectos fundamentales de cada uno de los temas incluidos, aportando información actualizada y de utilidad práctica, cuyas bases deben surgir de la estrecha cooperación entre los científicos, los entrenadores y los deportistas.
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Taller de Masaje Deportivo
OBJETIVOS GENERALES
Adquirir conocimientos fundamentales teóricos y prácticos sobre el masaje deportivo para aplicar de manera flexible estos conocimientos al desarrollo integral y físico de los atletas o de las personas que se encuentran en la práctica de algún deporte, atendiendo a sus características y necesidades.
Identificar la la clasificación del masaje deportivo así como los procesos y técnicas utilizadas que permitan realizar una práctica profesional de masaje para favorecer el rendimiento y estado físico de los atletas.
Comprender que los procesos y técnicas del masaje deportivo deportivo deben de estimular la musculatura, facilitar el calentamiento, estimular el sistema nervioso, retrasar la aparición de fatiga y sobretodo prevenir lesiones antes durante y después de un entrenamiento o una competencia deportiva.
Dirigir el proceso de masaje con eficacia y eficiencias eficiencias a través del análisis y comprensión de las precauciones, beneficios y contraindicaciones del masaje deportivo.
Prevención de los efectos erróneos que se han implementado en la aplicación del masaje deportivo dentro del entrenamiento o de una competencia deportiva.
Optimización en la disposición de de medios deslizantes, técnicas de masaje e influencia fisiológica del masaje, que se encuentran envueltos en el masaje deportivo.
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Taller de Masaje Deportivo
1.- Historia del masaje deportivo El masaje se aplica como medio higiénico, profiláctico, sanitario y también para aumentar los resultados deportivos, hace más de 35 siglos. La historia de este se pierde en los tiempos antiguos, donde poetas, dibujantes y escritores nos han dejado muchas descripciones del masaje que se utilizaba como tratamiento médico o culto religioso. Posiblemente el masaje surgió como un método para aliviar el dolor tras las actividades diarias del hombre primitivo, caza, pesca, lucha, etc. Es por tanto el método curativo más antiguo. Probablemente una de sus primeras manipulaciones fue la propia acción de frotar o friccionar una parte del cuerpo adolorido, lo que se considera como un reflejo involuntario de los animales y del hombre desde tiempos remotos. Es posible que, como elemento de la medicina tradicional y popular, tuviera mucha importancia en la vida de todos los pueblos y tribus de la época antigua. En los antiguos libros sagrados hindúes se describen algunas de las manipulaciones del masaje, al igual que en los libros egipcios, donde se tienen indicios de la aplicación del masaje utilizando ungüentos y aceites, en China los monjes de Shaolín utilizaban el masaje antes de luchar. En la India se utilizaba el masaje para disminuir la fatiga y solucionar lesiones de articulaciones. En Japón estaba incluido en la preparación de los luchadores de sumo. En la Grecia antigua el masaje deportivo se vincula directamente con la educación física incluyendo masajes preparatorios y de recuperación, además fue muy utilizado como medio terapéutico en la medicina y en el campo de los deportes. En Roma donde se preparaban los gladiadores, era parte de su entrenamiento y recuperación.
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Taller de Masaje Deportivo
Hipócrates, escribió que el médico debía ser muy experto en muchas cosas y también en el masaje porque este puede consolidar una articulación demasiado débil y suavizar una demasiado rígida. Claudio Galeno intervino como médico de gladiadores y describió las técnicas de masaje que se utilizaban, también determinó nueve tipos de manipulaciones del masaje y dedujo indicaciones para el masaje matutino y vespertino, es decir masaje preparatorio y de restablecimiento, métodos muy utilizados en el deporte moderno. En los países del oriente los masajistas utilizaban tanto las manos como los pies para aplicar el masaje en los baños turcos y contenían muchas movilizaciones, en cambio las tribus eslavas (Rusas) utilizaban el auto masaje en los baños de vapor en forma de golpeteos sobre el cuerpo con ramas de plantas aromáticas equivalentes a fricciones enérgicas, favoreciendo el tono muscular del cuerpo. En la Edad Media a pesar de la inquisición que frenaba el desarrollo de las ciencias, Jerónimo Mercuriales renovó el interés del masaje antiguo demostrando en sus obras la necesidad del masaje para la salud. Ibn Sim médico de Asia Central del siglo X hablaba ya de masaje preparatorio para el ejercicio y masaje de recuperación o relajación realizado después de la práctica deportiva para eliminar toxinas de los músculos y reducir la fatiga. Tras una serie de altibajos en siglos posteriores se retoma el interés por el masaje a partir del Renacimiento. Ling (1776 -1859) impulsó de forma importante el masaje como preparación de la esgrima. Posteriormente el masaje juega un importante papel en el deporte soviético. Sarkisov Serazini (1887-1964) es considerado el fundador del masaje deportivo propiamente dicho. Debido al desarrollo del deporte, a partir de 1922 se realizan investigaciones guiadas por él para optimizar el rendimiento. En la
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Taller de Masaje Deportivo
En el siglo XIX fueron publicadas varias obras sobre el masaje, su acción en el organismo y en los diferentes sistemas de órganos, enfocándolo desde un punto de vista científico; fueron elaboradas indicaciones y contraindicaciones para su aplicación , se precisó su metódica y aparecieron y desarrollaron descripciones de varios tipos de manipulaciones que, paulatinamente a medida que se han conocido sus beneficios ha provocado que el masaje sea incluido en la medicina moderna como un método eficaz de mantenimiento y restablecimiento de la salud, además en los tiempos modernos constituye un requisito indispensable para el desarrollo deportivo como medio profiláctico y terapéutico ya que este asegura un rápido restablecimiento y un aumento de la capacidad de trabajo de los atletas, pudiéndose aplicar por los masajistas de forma general o local en el cuerpo según el caso.
2.- Qué es el masaje deportivo Se entiende como masaje deportivo al medio físico manual para mejorar el rendimiento y cuidado del deportista. Se aplica con la finalidad de que alcance una puesta en forma óptima, prevenir y evitar lesiones así como acelerar la rehabilitación de las mismas. El masaje en sí no es más que un conjunto de maniobras manuales encaminadas tanto a preparar los tejidos del deportista para la competición (masaje pre competición), como recuperarlos una vez que la actividad deportiva ha concluido (masaje pos competición) o para sanar tejidos dañados (masaje de rehabilitación). Cuando hablamos de masaje deportivo, nos referimos al tratamiento físico que se ejecuta, en la mayoría de los casos, con una técnica manual. El objetivo del masaje deportivo, es mejorar el rendimiento y el estado físico de cualquier persona que realice deporte, aunque también puede ser aplicado a personas no deportistas
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Taller de Masaje Deportivo
En orientación al masaje deportivo, puede ser aplicado a personas que no realizan deporte ya que las lesiones sufridas por los deportistas no son particulares de ellos y pueden ser similares a las que se producen en muchas otras actividades no relacionadas con el deporte, como el trabajo, tareas domésticas, vida social, bailar o actividades sociales. Se puede emplear tanto como preparación previa al entrenamiento o competición, como para estirar y relajar la musculatura después de realizar el entrenamiento. Además, se diferencia del resto de masajes porque va orientado a beneficiar a los músculos específicos que se hayan sometido o vayan a someterse a una carga de entrenamiento, siendo los beneficios: prevenir lesiones, aliviar el dolor, estirar y relajar tus músculos mejorando su elasticidad, estimular la circulación sanguínea y relajar tu mente destensando los músculos. Cuando el músculo está dolorido la causa pasa a segundo plano ya que el daño que se haya producido en los tejidos musculares es independiente de la causa que lo produjo. Por tanto las técnicas fundamentales de masaje buscan todas el mismo fin, tratar a la persona, no al deporte. Debemos entender el masaje deportivo como una parte del entrenamiento, ya que aplicándotelo conseguirás adelantarte a algún posible dolor y, sobre todo, podrás prevenir lesiones. Además, puedes complementar el masaje deportivo con
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Taller de Masaje Deportivo
3.- Clasificación del masaje deportivo. El masaje deportivo explícito para el deportista se aplica para prevenir y luchar contra la fatiga, incrementar la capacidad de trabajo y como apoyo en el tratamiento de las lesiones, por lo que existe la siguiente clasificación: a) Masaje de calentamiento o pre-competitivo. La fase previa a la competición, o antes de realizar un esfuerzo intenso, en cuanto a la preparación del deportista es fundamental para su rendimiento y para la prevención de lesiones. El masaje en un perfecto aliado para ‘entrar en calor’, pero
siempre formando parte de la estructura de un calentamiento estándar, junto con todas las medidas que tenemos a nuestro alcance. Por ello, el masaje en este momento cumple y busca los mismos objetivos que el calentamiento entendido como una de las partes de toda sesión de ejercicio físico: preparar el organismo del deportista y su aparato locomotor para el esfuerzo, cubriendo el ámbito físico, orgánico y psíquico. Es decir, se usa como un calentamiento previo a la prueba de competición con el fin de aumentar la circulación y reducir la excesiva tensión muscular y mental antes de la competición. Se basa en las necesidades del deporte, del deportista y del evento, pudiendo ser relajante o estimulante.
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Taller de Masaje Deportivo
Los objetivos que nos debemos plantear en la administración del masaje de calentamiento o pre-competitivo, en particular, son:
Preparar el músculo para aumentar el flujo sanguíneo local y regional, tonificarlo y flexibilizarlo y aumentar su capacidad contráctil, elástica y de respuesta.
Preparar las partes blandas y articulares (ligamentos, cápsula) para el esfuerzo, aumentando la oxigenación, nutrición, metabolismo y función.
Deberemos administrarlo antes de la competición, entre diversas técnicas de movilidad articular, aumentando progresivamente su intensidad de lo más general a lo más específico. Las maniobras serán estimulantes y tendiendo a lo enérgico, iniciar con deslizamientos, amasamientos, para ir introduciendo un aumento de intensidad gracias a fricciones y vibraciones. La frecuencia elevada de las maniobras permite activar el sistema nervioso central, y la profundidad escasa también, puesto que en caso contrario disminuiría el tono muscular. Realizarlo unos 25 – 30 minutos antes de la competición, durante unos 10 o 15 minutos. b) Masaje competitivo Este masaje deportivo se lleva a cabo en los descansos que el deportista tiene durante la competición, ya sea por las reglas del deporte en concreto donde se establecen interrupciones de la actividad, ya sea por la posibilidad de que el deportista cese durante algún tiempo por cualquier causa. En esta situación
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Taller de Masaje Deportivo
Descarga de los músculos y grupos musculares fatigados para facilitar facilitar el retorno venoso y la eliminación de los productos de desecho. Necesitaríamos mejorar el aporte sanguíneo, retardar la fatiga, restaurar la capacidad contráctil evitando calambres y mialgias. Para ello haríamos maniobras suaves y centrípetas para el retorno venoso, presiones deslizantes y estiramientos intercalados. Será de suma importancia que el deportista no se enfríe.
c) Masaje post-competición Su función principal es reducir los espasmos musculares y el aumento metabólico que ocurre con ejercicio riguroso. Ayuda al deportista en el proceso de recuperación del esfuerzo realizado para volver al entrenamiento o nueva la competición, reduciendo el riesgo de lesión. Maniobras lentas y profundas (no activadoras de sistema nervioso e inhibidoras del tono muscular), amasamientos, presiones, vibraciones profundas en miembros, terminando con estiramientos suaves y mantenidos, e incluso con control respiratorio, constituiría una buena secuencia. Al igual que el calentamiento, la recuperación debe tener un componente general pero también específico en función del esfuerzo realizado. Realizarlo aproximadamente al par de horas de finalizar la competición durante unos 25 a 40 minutos.
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Taller de Masaje Deportivo
4.- Influencia fisiológica del masaje deportivo en el organismo El masaje deportivo aplicado en un atleta o en un participante de actividad física o algún deporte, tiene diversas influencias. Actúa de manera que activa la circulación, lo que favorece el intercambio de reacciones químicas y nutrientes (oxígeno y glucosa), acelera el proceso de eliminación de los productos de oxigenación, como el Dióxido de Carbono (Co2) y de otros productos de desechos que son nocivos para el músculo. Otro aspecto a considerar del masaje deportivo, tiene relación con la fricción, ya que si friccionamos una zona, provocamos la liberación de Histamina, sustancia que provoca dos efectos: La vaso dilatación de los capilares y una acción calmante y analgésica sobre el sistema para-simpático. Cada frotación aplicada a lo largo del riego del sistema venoso, ayuda a la circulación. Al aplicar el masaje deportivo, se provoca una presión incrementada en los vasos del área tratada y subyacente vacío en aquellos más apartados. Ambos cambios de presión contribuyen al riego fluido en los vasos venosos y permiten la entrada a nuevos fluidos procedentes de tejidos más profundos. En consecuencia, el incremento de flujo de retorno mejora el abastecimiento de sangre arterial que tiene que rellenar los vasos libres.
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Taller de Masaje Deportivo
También el masaje deportivo hace que las membranas se abran, facilitando el intercambio de fluidos y mejorando la expulsión de los desechos musculares como el Ácido Láctico, que se forma en e n los músculos durante e inmediatamente después despu és de un ejercicio duro. Los fluidos oxigenados ricos en nutrientes, son entonces absorbidos con más facilidad. En definitiva, esta función normaliza el metabolismo del tejido y facilita su recuperación después de un entrenamiento o en competición.
Mediante las
técnicas de masaje deportivo, también es posible devolver la elasticidad a las musculaturas duras y carentes de elasticidad, esto es importante en los tejidos que están constantemente sometidos a gran tensión en ciertas posiciones.
5.- Beneficios, precauciones y contraindicaciones del masaje masa je deportivo. Para los deportistas, el masaje es beneficioso tanto a nivel físico como a nivel psicológico, ya que no solo relaja y acondiciona los músculos sino que además
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Taller de Masaje Deportivo
Aliviar el dolor y espasmos musculares
Mejorar lesiones
Mejorar el nivel de energía
Incrementar el conocimiento del propio cuerpo que tiene el deportista
Relajar mente y cuerpo, mejorando la calidad del sueño y el rendimiento rendimiento
Precauciones
Si existen lesiones
Si ay heridas
Dermatitis
Herpes
Enfermedad infecciosa (tiña corporis) (hongos)
Alergias
Hipertensión
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Taller de Masaje Deportivo
6.- Técnicas del masaje deportivo El masaje deportivo es un medio manual que realiza el masajista con sus propias manos a través de las técnicas fundamentales que son: a) Fricción b) Frotación c) Amasamiento d) Percusión o golpeteo e) Vibraciones
6.1.- Fricción La fricción es la más superficial de las técnicas y una de las más agradables, con ella se inicia y termina la sesión de masaje. Es la técnica más corriente ya que su influencia fisiológica es muy completa, y de sencilla aplicación, consiste en deslizar la mano por la superficie de la piel sin desplazarla.
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Taller de Masaje Deportivo
Indicaciones metodológicas
La dirección de la manipulación debe corresponder a la de los los vasos linfáticos y el retorno venoso, por ejemplo de la mano a la muñeca y de esta al codo, después a las axilas; de los pies a las rodillas y de estas a las región inguinal, en el tórax del esternón hacia arriba y afuera por debajo de las axilas.
La palma de la mano debe estar apoyada completamente completamente sobre la superficie de la piel con una presión uniforme.
La mano debe estar situada transversalmente sobre la región a friccionar con el pulgar opuesto a los demás dedos que deben estar unidos.
La presión, que es insignificante al inicio, aumenta poco a poco y se disminuye al pasar por las articulaciones y cerca de los ganglios linfáticos.
El desplazamiento de las manos debe ser rápido y rítmico.
Las manos deben desplazarse rápido y sin causar dolor. Para disminuir el rozamiento se debe utilizar alguna crema lubricante
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Reforzando la presión: una mano sobre la otra otra presionando con fuerza para que la fricción sea más profunda.
Combinada: es una variedad alternada en que una de las manos realiza realiza la fricción simple y la otra en espiral.
Concéntrica: se realiza con las dos manos en las grandes articulaciones en forma circular semejando a un número 8
c) Con los dedos
Con los nudillos: Se fricciona con la parte dorsal de los dedos, se realiza realiza en las zonas del cuerpo preservadas por fascias más o menos profundas.
Con la parte dorsal de la mano: principalmente los dedos son los que friccionan.
Con las yemas de los dedos (pulgar e índice): se aplica principalmente en los dedos de las manos.
Con las yemas de de los pulgares: se aplica en el tendón de Aquiles.
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Aumenta la temperatura local hasta 5 grados Celsius.
Disminuye el tono muscular y los dolores producidos por neuralgias, etc.; si se realiza de forma rápida aumenta la capacidad de contracción de los músculos y eleva su tono muscular.
Indicaciones metodológicas La variedad más complicada de la frotación, desde el punto de vista técnico, es la circular con las yemas de los dedos con dos manos. Por este motivo nuestras indicaciones reflejan, principalmente, la metodología de esta variedad:
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Taller de Masaje Deportivo
Con una mano: Se realiza teniendo en cuenta la técnica anterior.
Reforzando la presión: Tiene la misma metodología que las las anteriores, pero los dedos de una mano se apoyan encima de los dedos de la otra.
b) Circular con la base de la palma de la mano: Es semejante la variedad con la yema de los dedos, con la particularidad de que solamente se apoya la base de la palma de la mano.
Con una mano
Con dos manos
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Taller de Masaje Deportivo
f) Cerrando con el borde cubital de la mano: La separación entre una mano y otra será de unos dos centímetros, se desplazan paralelamente en direcciones contrarias, se aplica en las manos y cinturas. Como se puede observar a pesar de las variedades aparentes, todas las variedades de la frotación son circulares rectilíneas, se diferencian en que pueden participar los dedos o distintas regiones de la mano.
6.3.- Amasamiento
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Mejora la la circulación sanguínea, permitiendo una enérgica absorción de los tejidos adiposos acumulados y el vaciado de los vasos linfáticos.
Mejora la nutrición de los tejidos, intensificando el intercambio de sustancias y eliminación de productos de desechos metabólicos (CO2 y ácido láctico).
Disminuye parcial o totalmente la fatiga muscular, aumentando la capacidad de contracción de los músculos, importante en el desarrollo de la elasticidad.
Acelera la respiración, aumenta la temperatura temperatura corporal y la frecuencia
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El desplazamiento de la mano se realiza realiza en cualquier dirección en el momento en que se refleja, o sea cuando se comprime el músculo contra el hueso.
Es necesario que se encuentren bien relajados los músculos que se van van a amasar, para conseguirlo, cuando se hace la manipulación con una mano, la otra ayuda a fijar el segmento para que exista mayor relajación.
Los movimientos movimientos deben ser suaves, rítmicos sin hacerlos bruscos, pues pueden pellizcar y producir sensaciones dolorosas.
Mientras más lentamente se realiza la la manipulación, más efectiva es la
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Esta variedad tiene dos formas de realizarse: Simultáneo: Las dos manos se desplazan en una dirección juntas hacia el frente o atrás (con una misma técnica que la principal).
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Taller de Masaje Deportivo
6.4.- La Percusión o golpeteo Esta manipulación consiste en golpes rítmicos y contiguos en los tejidos, los cuales se dan con las diferentes partes de las manos y con los dedos del
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Taller de Masaje Deportivo
Indicaciones metodológicas
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Taller de Masaje Deportivo
6.5.- Vibración Esta manipulación es una de las variedades del masaje vibratorio caracterizada por los movimientos oscilatorios rápidos, los cuales producen un sacudimiento
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Taller de Masaje Deportivo
Variedades: Sacudimiento Parcial o local.
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