Massage can play an important role in the process of muscle recovery.
Massage can play an important role in the process of muscle recovery.
Due to its instant soothing effects many athletes and sports enthusiasts seek out a relaxing massage to counter the induced stress from physical training.
If you have ever wondered if massage can really help alleviate muscle tension due to exercise or overuse, wonder no more because there have been numerous studies that prove conclusively that massage does help with muscle recovery. And more importantly, how it supports and even enhances sports performance.
How massage helps with muscle recovery post workout
- Massage encourages blood circulatory movement and relaxes muscles.
- Massage helps to deliver more oxygen and nutrients to soft tissues and organs. An increase of vital nutrients into the tissues accelerates the recovery of micro lesions in muscle tissue that occur in training.
- Massage also helps a range of injuries including sprains, strains, broken bones and muscle tears. Using a variety of massage techniques, massage can stretch out tightness and loosen scar tissue. Using massage as part of injury rehabilitation can increase healing rate and shorten recovery time.
Many studies have been conducted to further support the idea of how massage therapy helps with muscle recovery. McMaster University in Hamilton, Ontario, Canada, found out in one of their studies that massage therapy actually helps in the reduction of inflammation, improvement in endurance and overall physical performance. This is done by promoting the growth of new mitochondria, the powerhouse of the cells, which reduces the cells and muscles’ utilization of oxygen allowing the body to recover faster.
Dr. Tarnopolsky, a professor of pediatrics and medicine at McMaster University in Hamilton, Ontario, said that the effects of massage are quite different from anti-inflammatory drugs, which reduce inflammation and pain but slows down the process of healing.
A similar experiment published in the February issue of Science Translational Medicine found that massages induced less cytokine production which is a compound critical in the inflammatory process, and they also observed stimulation of the mitochondria which is responsible for cell function and repair.
Types of massage that help muscle recovery
1. Swedish Massage
If you are recovering from an injury or muscle strain because of strenuous workout, this might be the perfect massage for you. This kind of massage uses long strokes, kneading and rolling, and moves in patterns that mimic how your blood circulates in your body. This massage helps flush metabolic wastes from your muscles while promoting relaxation and relief from mental and physical stress.
2. Deep Tissue Massage
If treatment for temporomandibular joint (TMJ) disorders, sciatica, repetitive stress injuries (such as carpal tunnel or tennis elbow) and fibromyalgia is the goal, a deep tissue massage might be the best resort for the patient. A vigorous massage that targets the deeper layers of muscle and connective tissue to break up adhesions and release chronically tight muscles. Hands, forearms, elbows and fingertips are mainly used by the therapist to pinpoint the areas that need treatment, and uses moderate to very firm pressure.
3. Reflexology
This type of massage can be rooted from the Chinese tradition where the therapist targets the reflex areas in the feet thought to be connected to specific body parts and internal organs, helping stimulate endorphins, increase energy, eliminate toxins and boost metabolism. During the massage, the central nervous system is in a relaxed state promoting a calm and serene mental outlook and improving neural pathways.
4. Sports Massage
Specifically aimed to improve athletic performance, speed recovery and prevent/treat injuries, this type of massage manipulates the muscles used most in your sport to break up scar tissue and improve mobility, while also helping dilate blood vessels to promote circulation and the removal of waste products to reduce soreness and tension.
5. Thai
This treatment is a blend of assisted yoga, acupressure, passive stretching and vigorous massage with the aim of reducing stress, promoting flexibility and improving range of motion. It is simultaneously energizing and relaxing, and has been shown to increase muscle capillary density, improve oxygen delivery and promote the release of lactic acid and endorphins.
6. Restorative Bodywork
At Gravity Floatation Centre we utilise a full body healing massage working with the fascia and deep tissue to unwind any deep tension that may be held in muscle tissue. This provides deep relaxation and promotes muscle recovery.
When NOT to get a massage?
Although massage can generally help promote muscle recovery there are also precautionary measures we need to be aware of.
It is important to know the difference between muscle soreness (Delayed Onset Muscle Soreness or DOMS) caused by stress or overwork and pain from an injury.
If you are recovering from a musculoskeletal injury, say if you pulled a hamstring, then a 24 to 48 hour rest should be done before receiving a massage. Always ensure you have the appropriate medical advice before attempting deep tissue massage after an injury which could aggravate the pain.
If you go for the stronger deep tissue or sports massage while you are experiencing muscle tension or soreness, experiencing immediate cramps or spasms is an indication that your muscles are too inflamed.
If you are unsure, feel free to chat to our knowledgeable staff to find out which is the appropriate muscle recovery therapy that would suit your specific needs.
Feel free to contact us here.
