Furthermore, if the spasm is severe, the muscle may be damaged (a muscle strain). Sports massage advantages include the release of muscular tension and the stimulation of blood flow. It can also aid in stretching a muscle in ways that typical stretching cannot, notably transversely or sideways. The most common form of sports massage is known as "relaxation" or "repose" massage. The goal is to reduce the level of tension in tight muscles by working out kinks in their fibers. This can help prevent future cramping and swelling due to the tension building up within the muscle. In addition, sports massage benefits include increased blood flow and removal of lactic acid from the body. These factors help shorten recovery time after a hard workout or race. Finally, sports massage can be used to treat existing injuries. For example, a runner who experiences pain during a race has tense muscles which are shortening those muscles beyond their normal length. A good sports massage will help alleviate some of this tension so the muscle does not overstretch when it contracts. Sports massage should never be used instead of medical care, but it can be useful in maintaining health and well-being after an injury or hard training session. Cramping is caused by excessive tension within a muscle causing it to contract without sufficient relaxation.