Is massage just a way to ease post-fight pain or can it recharge and refuel, turning battered combatants back into war machines? 

That’s not to like about massage? It feels good, does good and pros like Randy Couture, Brock Lesnar, Vitor Belfort and Pete Spratt always seem to be getting someone to give them a rub down.

But there is some debate around this recovery aid and whether or not you actually get what you pay for. First is the notion that it helps you convalesce from exercise faster.

Well, that depends how close after exercise you’re getting one because the lab coats don’t agree with this dogma.

A Queen’s University research team found that post-exercise massage does nothing to improve circulation to the muscle, nor does it help remove lactic acid and other waste products.

“This dispels a common belief in the general public about the way in which massage is beneficial,” says Queen’s Kinesiology and Health Studies professor Michael Tschakovsky.

But that’s just one study and we’re sure it won’t do much damage to the surplus praise there is for getting your muscles polished especially amongst the top-ranked fighters.

“Most commonly, massage will be used regularly during an intense training program, normally a fight camp,” says Peter Beirne a massage therapist to Michael Bisping, ‘Rampage’ Jackson and Cheick Kongo. “Elite fighters will have a massage two to three times per week normally, during the intense weeks of training (often following a session).

Effects of the massage will be pain relief, relaxation of muscles and increased blood flow to improve muscle repair, flush lactic acid away from muscles and improve lymphatic flow.

It also releases endorphins and gives a fighter a psychological boost and feeling of well-being.”

So if training is your yang then massage should be a big part of your recovery yin.

But its healing properties aren’t its only selling point it can help your fight have a happy beginning. 

THE PRE-FIGHT MASSAGE

From the old Rocky movies to the behind-the-scenes shots during UFC events, there is always a contender getting a rub-down.

Some fighters claim it helps keep their nerves in check. But those effects may well be in the mind.

Research in the journal Depression and Anxiety found that the here-say is correct – massage does help you unwind, but no more than simple relaxation in a room alone with soft soothing music. Perhaps the roar of the arena drowns out the panpipe music so massage is the only way to settle the nerves.

But this isn’t actually the main goal of a pre-event rub. “This type of massage is not slow, it’s quick, jolting movements just like you see boxers get in their corners,” says Jen Palaszewski, a qualified massage therapist to UFC lightweight husband Bart and fellow fighter Robbie Lawler.

“The goal is to wake up the muscles and loosen everything up.

Many fighters don’t like to change their pre-fight routines but I’m sure we’ll see more of this in MMA in the future.”

Don’t just take her word for it the scientific community also backs up her claims.

Massage in between bouts of low-intensity exercise was better than rest at helping athletes return to a normal state and caused quicker relief from fatigue, found research in the journal Modern Rehabilitation.

And there in lies the secret, massage actually helps you recover quicker between small bouts of exercise, which is exactly what you want to happen when you’re warming up before a bout.

“A light massage should be used to warm up the muscles, increase circulation and gently stretch the soft tissues,” says Dr John Park, an MMA fighter, founder of Progressive Spinal and Sports Rehabilitation center and massage therapist to Mike Moses’ fight training camps.

But limit this to 10-15 minutes pre-fight.

After all, you don’t want to cross that fine line between being relaxed and being Snoop Dogg chilled.

But don’t take his word for it either, opinions do differ from camp to camp. “Rarely do fighters have a massage pre-fight,” adds Beirne. “Some fighters will have a massage in the morning of the event to help them psychologically focus and prepare.

Bisping and Rampage will not have a massage at the venue.

Massage should not take the place of a warm-up and can sometimes relax the fighter, switching them off.

An active functional warm-up is the most important preparation pre-fight.” Take home message?

Do what works for you or strike a middle ground where you hit the pads, do a few push-ups then get a fast massage to recoup while you’re stretching. 

FLEXIBILITY

If you’re tighter than the Tin-Man after a swim then you can grease your cogs with a little massage oil.

Research in the British Journal of Sports Medicine found that athletes who had a rub-down on their hamstrings a notoriously inflexible muscle instantly increased the flexibility by up to five degrees.

Suppleness is a must-have attribute for any competitive fighter, especially if you ever hope to wiggle out of a lock.

This is a tough ask because top fighters do hours of training every day.

“Training results in muscles becoming massively fatigued and sometimes lacking the nutrition needed to repair which often makes them stiff,” says Palaszewski.

“Being consistent with massage helps rejuvenate the whole body so essentially the next day they can perform just as well as the day prior. My husband, Bart Palaszewski receives massages weekly while in camp and we will also specifically work an area like shoulder or hip one or two nights a week as well.

After a massage he notices he is so much more mobile and has full range of motion everywhere.”

Most massage therapists will go through a stretching routine after a treatment because muscles and tendons becoming inflexible can cause injuries.

So now you can write off your next massage as part of your training. 

BEST TIME FOR MASSAGE

Anyone who has had a massage will probably agree that the best time to get another one is now.

It’s relaxing, regenerative and makes you feel a million bucks, but there are situations when your masseuse should keep his hands to himself. “You should avoid massage when you have an area that is swollen and inflamed and radiating heat,” says Palaszewski.

These signs mean the area is still repairing and massaging it can actually hinder rather than help the healing process.

Once the pain and swelling has gone down, which usually takes a day or two, then you can wrap that little white towel around your waist again.

“The best time for a fighter to have massage will be at the end of the day after a session, to promote recovery,” says Beirne.

“It should be used in conjunction with other interventions such as nutrition, rest/recovery and stretching. Ice baths are now becoming more widely used post training for the effects of decreasing muscle trauma and decreasing lactic acid build up.

” Unfortunately, we can’t vouch for an ice bath having the same relaxing effects.

FAT-BURNING MASSAGE

If you’re having trouble making weight or shifting that roll above your belt then massage could be of service. Research in the Iranian Journal of Health and Physical Activity found that when non-sportsmen had their stomach fat massaged five sessions a week for 15-20 minutes they had significantly less stomach fat.

It’s thought that the movement mobilizes the fat cells so they can be burnt as fuel. The only tricky part is getting someone to agree to rub your gut when there’s no hope a genie will appear. 

THE RIGHT RUB FOR THE JOB

In the same way fighters have strength and weaknesses, different kinds of massage specialize in fixing specific injuries and problems, so use this guide before you book your next appointment. 

Hematoma

“This is a series of ruptured blood vessels that cause bruising and is best fixed with an ice massage,” says Palaszewski. The ice dilates blood vessels which increases blood supply and extra nutrients to help repair the damaged tissues, found research in the European Journal of Applied Physiology. 

Torn muscles or tendons

“For injuries like a torn rotator cuff then Trigger Point massage [used to rub out knots] is best as it doesn’t necessarily have to interfere with the injured area,” says Palaszewski.

Aching muscles from training

“Overall I think sports maintenance massage is the best for fighters and they should get one at least twice a month,” says Palaszewski. Sports maintenance massage will increase the flow of blood and nutrients to the muscles while keeping the tissues loose so different layers of muscle can easily slide over each other.

General pain relief

“It’s sometimes good to use a combined approach that incorporates Swedish massage, myofascial release and lighter to medium style that emphasises stretching of the muscles and fascia [the connective tissue which surrounds the muscles],” says Dr Parks. Swedish massage incorporates the five basic strokes of gliding, kneading, cross fiber, vibration and rhythmic tapping.

Post fight 

“More gentle techniques – such as Shiatsu or a spa-style massage – should be used a few days after an intense sparring session or after a fight to promote recovery,” says Dr Parks. 

Recurring injuries

“Deep-tissue massage [focuses on realigning deeper layers of muscle and connective tissue] can be very beneficial for chronic conditions that require the breakdown of adhesions and scar tissue,” says Dr Parks. 

ESSENTIAL MASSAGE GEAR

HIP AND LOWER BACK KIT

“The MMA athlete puts a higher demand on the lower back than many other sports, which can lead to bouts of acute and chronic lower back pain resulting from herniated discs,” says Dr Parks.

So it makes sense that you look after the holsters for your most lethal weapons: your legs. This self-massage kit comes with an instructional video about how to use the four different tools.

“These techniques restore elasticity and proper length-tension relationships within the muscles so that the body will perform actions in the most effective way possible and ultimately change how the body moves as a whole,” says Cassidy Phillips, CEO and founder of Trigger Point Performance. 

“There’s a ball or wheel for every nook and niggle of your body. If you can bite through the self-massage pain it’s pretty easy to use, all you need is a wall or a floor.” 

THE GRID

You may have seen Vitor Belfort clutching this bit of kit during his weigh-in for his fight with Anderson Silva. It’s basically an improved foam roller fighters use to improve the flexibility of complex structures like your IT band [a layer of connective tissue that links your gluteus maximus to your tibula].

“The cool part about The Grid, is it can also be used in place of a stability ball when you train,” says Phillips. “It’s better than a normal foam roller because it allows blood and oxygen to be pushed through the tissue as you rollover it.”

With Lesnar also getting to grips with it, you can bet it won’t cripple under the pressures of a bigger athlete. 

“The different-sized ridges on The Grid were good because they let you adjust the pressure and feel like you’re getting a massage from an elbow or set of fingers, depending on how deep you want it to go.”