Massage before exercise can strengthen muscle strength, improve the flexibility of joints and ligaments, keep athletes in a good state before the game, prepare for improving their sports ability and creating achievements, and is also an important measure to prevent sports injuries, especially at low temperatures. Massage before exercise can be combined with warm-up activities or after general warm-up activities. Combined with special preparation activities, the massage time is about 5 ~ 10 minutes, and it should be carried out within 15 minutes before the game. When you massage, you should choose the appropriate massage technique according to the different situations of athletes before the game.

Massage is a precious heritage of Chinese medicine. The mechanism and different methods of massage are applied to acupoints, and targeted massage is carried out in time before, during and after exercise, so as to improve athletes' action response and self-control adjustment ability, correct athletes' functional obstacles before and after the game, and adjust their psychological state, which has obvious effects on improving physical function, improving physical exercise ability and preventing sports injuries.

1. Massage before exercise

Sports are generally divided into sports training and sports competition. These pre-exercise massages are called pre-exercise massages. It can mobilize the nerves, muscles, joints, internal organs and psychological emotions of the human body to adapt to the coming exercise and psychological burden, thus preventing germs, improving physical strength and playing an active role.

2. Massage before training

Massage is required before sports training to help athletes improve their training ability; It is helpful to promote the development of physical fitness, prevent diseases, and promote the mobilization of various organs of the human body to adapt to the upcoming sports activities. The specific operation must be carried out according to the characteristics of sports and the individual characteristics of athletes. Some sports that consume more energy, such as middle and long distance running, swimming, cycling, basketball, football and volleyball, use massage instead of warm-up activities that consume some energy, which provides more energy for sports.

Operation method: Sit (knees bent 90 degrees, hips bent 90 degrees respectively), and massage the muscles of the front and back thighs with your hands from far to near. After that, it takes about 10 minutes to knead the calf muscles and achilles tendon. Can be done before the exercise. This kind of massage, athletes can massage each other or themselves. Different sports need different parts of the athlete's body. In other words, the burden of various parts of the body changes with different sports. For example, athletes are throwing, baseball and softball, tennis, badminton and so on. They support the upper limbs (shoulders, arms, elbows and wrists) with a heavy load, but the opposite side is smaller. These heavily loaded parts are very important for athletes to create good results, and are also prone to acute injury and chronic strain. Massage on these parts not only improves local function, but also has positive significance in preventing sports injuries.