Massage, in general, is a technique that many resort to from time to time to relieve tension and muscle pain and to enhance body health. For people who regularly exercise, massage sessions have become a norm for professional and amateur athletes alike.
Many people often feel muscle pain and stiffness after exercising, which can hinder their ability to carry out their daily activities normally. Fortunately, massage offers an effective solution to this problem, as it helps relieve muscle pain and promotes the healing process.
In this article, we will discuss post-workout massage and its most important benefits, the most common types and techniques of massage used, its side effects, and the types that are best to avoid.
Although massage after exercise is not a practice that everyone will resort to, it can be a valuable tool for those who exercise regularly, especially those who perform intense exercises or suffer from frequent muscle pain. Massage after exercise helps improve blood circulation and removes lactic acid and metabolic waste from the body. It also reduces muscle tension and stiffness, reducing the possibility of muscle injuries by relieving it. Regular massage can also reduce stress and promote a feeling of relaxation.
There are a few different types of massage that can be beneficial for post-workout recovery, each with specific techniques that provide distinct benefits to the body. Therefore, the best type of post-workout massage will depend on your needs and personal preferences:
This type of massage aims to improve athletes' performance and facilitate their recovery from strenuous training and sports competitions. It uses specific techniques such as deep tissue massage and pressure to help increase blood flow and nutrients to the muscles, reduce muscle tension, remove lactic acid, improve blood circulation, and reduce pain. It focuses on areas exposed to stress and pressure during physical activity, such as muscles, tendons, and joints.
This popular type of massage is characterized by a combination of long strokes, kneading, friction, and rhythmic movements applied to the muscles and soft tissues of the body. It can be a good option for post-exercise recovery if the goal is to relieve muscle tension and enhance flexibility and range of motion using gentle yet powerful massage techniques.
In this type of massage, stronger pressure is applied to target the deeper layers of muscle and connective tissue in the body. It can be effective in breaking up adhesions, releasing muscle tension, improving blood circulation, and promoting overall tissue healing. It also helps in rehabilitating injured muscles and reducing post-exercise soreness.
This massage targets specific areas of the body where lymph nodes are concentrated, in addition to areas prone to fluid retention or swelling. It helps eliminate toxins, metabolic waste, and excess fluids, and relieves pain and discomfort associated with conditions such as fibromyalgia, arthritis, and muscle tension.
Post-exercise massage offers many benefits to the body in terms of enhancing physical and psychological health. Some of the most important benefits include:
Reducing Muscle Pain: Exercising causes microscopic tears in muscle fibers, leading to the pain that people feel after exercise.
Detoxification: Massage helps eliminate lactic acid and other wastes that accumulate in the muscles during exercise, relieving muscle soreness and stiffness.
Improving Blood Circulation: Massage increases blood flow to the muscles, enhancing the delivery of oxygen and nutrients that repair muscle tissue.
Increasing Muscle Flexibility: Muscle tension limits the range of motion, so massage helps relax tense muscles and improve their flexibility, facilitating movement and exercise performance.
Improving Mood: Massage generally helps reduce stress hormones, enhancing mood, improving sleep quality, and boosting overall health. This is crucial for athletes who train at a high pace and need adequate rest to perform at their best.
Although post-workout massages are generally an effective therapeutic approach, they may come with some temporary side effects. Here's what you should know:
Temporary Pain: The therapist works on tense muscles and applies moderate to severe pressure depending on the type of massage, which can cause temporary pain after the session. This discomfort is usually mild and not a cause for concern.
Increased Fatigue: The pressure applied to the muscles after exercise can make a person feel tired. This is a natural phenomenon that can be alleviated by sleeping sufficiently to allow the body to relax and regain its energy.
Bruising: Deep pressure techniques used in sports massage, for example, may leave minor bruises, especially if the person is undergoing a massage session for the first time or if the skin is sensitive. This symptom is temporary and not a cause for concern.
Nausea: In rare cases, the release of toxins from the muscles can make a person feel nauseated. Therefore, it is recommended to drink plenty of water after the massage to help the body eliminate these toxins without any side effects.
While many types of massage can benefit after exercise, some may not be ideal in certain cases or cause harm if performed immediately after intense physical activity. Here are some types of massage that should be approached with caution or avoided immediately after exercise:
Deep tissue massage is helpful for recovery due to its effectiveness in treating long-term muscle problems. However, it is not recommended immediately after intense exercise because the muscles are stressed, and the tissues and muscle fibers are susceptible to tearing. This can cause bruising or increased pain. The best approach is to wait a day or two after intense exercise before undergoing a deep tissue massage.
Also called muscle knot massage, trigger point massage focuses on specific narrow areas within the muscle's fibrous tissue, applying constant pressure on these points. These areas are susceptible immediately after exercise, and intense pressure may increase discomfort.
Similar to trigger point massage, Shiatsu uses intense finger pressure on specific points along the body, which can be intense and painful for muscles after an intense exercise session. It is advisable to avoid this type of massage immediately after a workout.
Post-workout massage can be a valuable tool for enhancing recovery, reducing muscle pain, and improving overall performance. While various types of massage offer specific benefits, it's important to choose the proper technique and timing to maximize the positive effects and avoid potential side effects. By understanding the advantages and limitations of different massage types, individuals can tailor their post-exercise recovery routines to better support their physical and mental well-being.
Post workout - When massage can help - Manchester Physio
How to Use Massage for Post-Workout Recovery
How Massage Can Help Improve Your Post-Workout Recovery Routine - Discover Massage Australia
Myofascial trigger point - Wikipedia
