The intersection of athletic performance and digestive health is gaining increasing attention, and a surprising potential aid has emerged: massage. While traditionally associated with muscle recovery and relaxation, emerging evidence suggests that targeted massage techniques can play a role in alleviating constipation, a condition that can significantly impact an athlete’s comfort, and performance.

Constipation, defined as infrequent bowel movements or difficulty passing stools, can affect athletes of all levels. Factors contributing to this include changes in routine during travel, dehydration, altered dietary intake, and the physiological stress of intense training. The discomfort and bloating associated with constipation can hinder an athlete’s ability to train effectively and compete at their best. Beyond the physical discomfort, chronic constipation can also impact mental focus and overall well-being.

Recent research, including a systematic review and meta-analysis published up to July 2025, indicates that abdominal massage (AM) can significantly improve constipation severity. The study, encompassing 25 randomized controlled trials with over 1,500 participants, demonstrated improvements not only in the frequency and consistency of bowel movements but also in quality of life and pain intensity associated with the condition. Specifically, the research showed a standardized mean difference (SMD) of -1.64 in constipation severity, -1.71 in quality of life, 1.17 in the number of bowel movements per week, and -1.26 in pain intensity – all statistically significant (July 2025).

The technique, often referred to as colon massage or colonic massage, involves deep abdominal massage to stimulate the intestines and encourage the release of gas and pressure. According to Jillian Miller, PT, DPT, a physical therapist at Brooks Rehabilitation, the massage should be performed approximately 20 minutes before a planned bowel movement and typically takes between five and seven minutes to complete. A video demonstration is available to guide individuals through the process.

The benefits of colon massage extend beyond simply inducing a bowel movement. For athletes with neurological conditions, such as spinal cord injuries or multiple sclerosis, where constipation is particularly prevalent – affecting over 80% of individuals – massage offers a potential alternative to long-term laxative use. Prolonged reliance on laxatives can lead to dependency and potentially worsen constipation, creating a vicious cycle. Massage, presents a more sustainable and natural approach to managing the condition.

The effectiveness of massage for constipation isn’t limited to a single technique. While colon massage focuses on direct abdominal stimulation, other forms, such as reflexology, may also provide relief by targeting specific points on the feet or hands believed to correspond to the digestive system. Health.com notes that massage, in general, can promote bowel movements, offering a natural avenue for relief.

However, it’s important to note that abdominal massage isn’t a one-size-fits-all solution. The research suggests it’s most effective when incorporated as part of a broader strategy for managing constipation, which includes adequate hydration, a fiber-rich diet, and regular physical activity. Athletes experiencing chronic or severe constipation should consult with a healthcare professional to rule out underlying medical conditions and develop a personalized treatment plan.

The growing body of evidence supporting the use of massage for constipation highlights the importance of holistic athlete care. Addressing digestive health alongside traditional training and recovery methods can contribute to improved performance, enhanced well-being, and a more sustainable athletic career. While the concept of a pre-competition massage might traditionally focus on muscle preparation, incorporating elements of abdominal massage could become a valuable addition to the athlete’s toolkit.

The implications for team medical staff are clear. Understanding and implementing these techniques could provide athletes with a non-pharmacological option for managing a common, yet often overlooked, issue. Further research is needed to refine massage protocols and determine the optimal timing and duration for maximizing benefits, but the current evidence suggests that a gentle approach to gut health can yield significant returns for athletes at all levels.

Beyond the direct physiological benefits, addressing constipation can also have a positive psychological impact on athletes. The discomfort and anxiety associated with digestive issues can be distracting and detrimental to performance. By providing a safe and effective means of relief, massage can help athletes feel more confident, comfortable, and focused on their sport.

While the idea of a sports team incorporating “bowel movement induction” into their pre-game routine might seem unconventional, the underlying principle – optimizing physiological function for peak performance – is entirely consistent with the principles of modern sports science. As our understanding of the gut-brain connection continues to evolve, it’s likely that we’ll see even more innovative approaches to digestive health in the world of athletics.