Always do warm up and cool down stretching excersises when you practice your sport.
When muscles work they produce a waste product called lactic acid which can cause adhesions on the muscle.These adhesions can restrict the muscles ability to move freely, which may impede your performance.
Unfortunately if there is any injury then lactic acid removal from the area is greatly reduced causing movement to be limted and painful. By stretching out these areas the adhesions slowly breakdown.Massage is extremely effective at breaking down and promoting the removal adhesions.
Sports massage can enhance sporting performance and manual lymphatic drainage massage will reduce adhesions caused by injury , and reducing inflammation in an area. .
Use massage to reach your full potential in your sport, along with a good training programme.