Introduction
Post workout recovery or the process by which muscles restore their capacity to work is an important aspect of fitness or any training program. Whether one is training to get to one’s personal best or a sports person enhancing their performance or a person exercising, it is crucial to give the muscles some care.This is another thing that can assist in muscle recovery through the messages that are done on the muscles this is one sure way of reclaiming the muscles to normal. But with the increase in the number of massages in the market, a common question is: which massage is relevant in your case? In this post we are going to focus on the most effective types of massage that will aid muscle recovery to enable you to get back on the training field as soon as possible.
Are you in the search of the perfect massage that can help your muscles to recuperate ?Three of the most popular and recommended kinds of techniques include deep tissue massage, sports massage, and trigger point therapy. These massages work on the deep muscles and help in the stretching of muscles, increase circulation of fresh blood and thus helps in faster recovery and minimum muscle soreness.
Why Massage is Crucial for Muscle Recovery
Now that we know the basic massages let me show you why it is important to take a massage before going for muscle building. It is needed after workout or any other physical exercise where your muscles get some tearing at a microscopic level. Massage helps by:
- Increasing Blood Flow: Massage increases blood flow in the muscles that requires oxygen and nutrients to be delivered to the muscles hence enhances healing.
- Reducing Muscle Soreness: Massage is also beneficial in that it relieves inflammation and controls the knitting up of the tissues or adhesions which cause soreness and stiffness.
- Improving Flexibility: Swedish massage serves to increase muscle elasticity, and thus lower the probabilities of muscle injuries and increase performance.
- Promoting Relaxation: If these factors of stress come into play, the chances of easing are forfeited. Self-massage is a process that brings about relaxation of muscles of the body as well as the brain and this makes the later stage of recovery to be much more effective.
How does massage for tight muscles help?
To wipe out muscle tension and offer relaxation, massage for the tight muscles comes in handy. This increases the blood supply to the affected part and allows oxygen and food deposits and at the same time removes waste products from the body. circulation improves which in turns assist in the reduction of stiffness as well as aches. In the same respect, certain massage strategies, for example, deep tissue work is a way of isolating a spot with knotted and scar like sensations that can be worked through to decrease the tightness and encourage the muscle fibers to rebalance and work properly. In general, reflexive touch to those muscular regions that tend to get tight can enhance mobility, decrease discomfort, and promote muscular wellness.
How to Include Massage Into Your Post-Workout Routine
Schedule Regular Sessions
You should schedule the massaging as a function of the intensity of your workouts. If you are into intense workouts, then biweekly appointments will suffice to get your muscles in pristine shape. For general maintenance, weekly or bi-weekly messages are not necessary and can be replaced by bi-weekly or monthly.
Incorporate Self-Massage Techniques
In between professional massages, apply self-massage techniques such as foam rollers or massage balls or even a hand-held massager. It will take 10-15 minutes for each, to help for the muscles relaxation after the workouts to avoid pains that come with stiff muscles.
Stretch and Massage Combo
It was also found that stretching when accompanied by massage yielded the best results so it should be used as a post training method. It is suggested that 15 minutes of stretching exercises be done immediately after the job is done and then followed by massaging the muscles thus making them relaxed.
Focus on Problem Areas
Find out where on the muscle map it is. In some cases it becomes painful after training, for example, in the back, legs, or shoulders. Inform these areas to your massage therapist or try to apply self-massage on these areas to cater for their needs.
Employ the Assistance of Aromatherapy Massage Oils or Lotion
Apply your self-massage with oils or lotions that have an element of calming. There are additives such as arnica, eucalyptus, or menthol that will make your massage more effective and helpful.
Listen to Your Body
Be tend to the signals of your body when you are working out and perusing the massages. In case of soreness or stiffness that lasts several days, you might want to cut down on the intensity of your training or increase the number of massage sessions.
Stay Consistent
In as much as it is like any other form of exercise, the fact is that one has to make it a regular practice. Hence it will be advisable that you incorporate the use of massage to be locked in after every exercise if you aim at enjoying all the benefits that come with the practice such as the avoidance of injuries and prepare for the next exercise session.
Types of the Best Massages for Muscle Recovery
Deep Tissue Massage
Deep tissue massage is the most popular muscle recovery.It is employed on the deeper layers of the muscles and tissues with a slower, stronger experience of stroking and pressing. This technique is especially useful in the process of working with knots as well as dealing with muscle tension that remains constant with rigorous training, thus the technique is effective with trained athletes.
Sports Massage
Applicable to all people involved in sports activities, sports massage aims at managing and preventing injuries, boosting flexibility as well as sport performance. Such a procedure usually includes the use of deep tissue massage, stretching and other forms of therapy relevant to the client’s sport and physicality making this kind of massage perfect for muscle recovery.
Trigger Point Therapy
This technique is particularly suitable for working over muscles and areas of tenderness commonly described as ‘knots. ’ In the trigger point therapist, pressure is directly applied at the trigger points- hypersensitive zones in the muscles which cause tension and dysfunctional tendencies. Muscle stiffness is particularly eased away by the practice and it helps prevent injuries.
Swedish Massage
Swedish massage is one of the most common types of massage and while it is considered for its relaxation benefits, it can indeed work for muscles. The technique involves the flowing smooth strokes that intermingle with the pummeling and circular massage strokes, and this assists in improving the blood circulation, thus relaxing muscles. This massage is ideal for people who feel muscle strength, contraction and fatigue after workouts.
Myofascial Release
Myofascial release is a technique that aims at relieving tension on the connective tissues referred to as fascism which envelopes muscles. This one uses bilateral, manual tissue tension which is used to decrease muscle tension and increase the fascia’s pliability. Muscle pain and soreness, which is common in athletes and people with other forms of muscle strain, is well managed by it especially if used regularly.
Shiatsu Massage
A Japanese technique of massaging works on finger and palm pressure on some certain points of the body which unlocks the regions where tension has accumulated. Even though it may not be as intense as deep tissue or sports massage, Shiatsu can be quite beneficial for muscles when it comes to muscle recovery via relaxation and decreasing rigidity.
How to Maximize the Benefits of Massage for Muscle Recovery
Getting the right type of massage is crucial, but there are additional steps you can take to maximize its benefits:
Hydrate
Drink a lot of water prior to the massage session, and after so that your body is able to eliminate wastes from the muscles properly.
Rest
It is always recommended that after a massage, especially if the massage was rigorous you should give your body some time to rest..The muscles need to rebuild and repair themselves and this they cannot do while they are still being used.
Stretch
I only suggest gentle stretching as a part of your training, so as to retain the flexibility of your muscles in future.
Regular Sessions
Consistency is key. In this regard, people are encouraged to take massages frequently to prevent damage to muscles with time.
Boosts Blood Circulation
Massage brings blood flow to muscles a process that provides oxygen and nutrients hence enhances rapid muscular healing reducing the time it takes for the muscles to heal.
Reduces Muscle Soreness
Through the release of knots and elimination of inflammation, massage can be used to reduce stiffness and pain resulting from the workout regimes.
Enhances Flexibility
Frequency of massage makes the muscles more limber; this in a way reduces the susceptibility of the muscles to injury and hence performance is enhanced.
Promotes Relaxation
Massage assists the muscles in relaxation so that there is reduction in stress besides helping the muscles gain easy relaxation after a workout session.
Does massage slow muscle recovery?
As a matter of fact, massage generally enhances the rate of muscle recovery and not slows it down as is often made to believe. They basically aid in the tearing of the muscles where blood flows to the muscles to repair the micro tears that may have been caused by previous workouts enhancing circulation and reducing the muscle tautness that enhances muscle recovery among other benefits. It can also increase agility and may also help in the expansion of muscles relating to flexibility. But it needs to be done in a way that is suitable to the level of stiffness or the extent to which the tissues can take it before it becomes damaging.
Final Thoughts
Simply as any physical training program would require, it is of supreme importance to recover muscles, which is where the right massage comes into the picture. Regardless, deep tissue, sports massage, and other techniques help keep you pain-free and sharp in the course of the training and competition while decreasing the risk of an injury. It is also important to note that people ought to be obedient to their bodies, and select the type of massage that would be suitable for them.
Conclusion
Integrating massage into post-activity recovery can also be of very much importance in muscular recovery and possible prevention of future related issues. Despite this, certain types of massage include deep tissue massage, sports massage, among others, any treatment that is sought should satisfy the client, his or her body, and the fitness objectives. Massages which most people get from time to time do not only help to relax muscles and reduce pains but can also help one to be at his/her productive best. Thus, take time and completely focus on your recovery, learn from the signs your body sends you and do not underestimate the strength of massage to help get you back into top shape.
FAQs
What is the best type of massage for muscle recovery?
It is thus considered that deep tissue is the most effective for muscles since it works on all the layers of muscles and relieves stiffness. Sports massage can also be more particular and used for recovery on areas of tension and improving advent function of muscles.
How soon after exercise should I get a massage for optimal recovery?
Most experts recommend people should refrain from getting a massage for 24 to 48 hours after a vigorous workout. This makes your muscles start the natural healing process, and the massage is far more effective when done this way.
How long should a muscle recovery massage last?
Normally, muscle recovery massage lasts for not less than sixty to ninety minutes. This duration is effective in providing the therapist the opportunity to work on all the muscle groups and give broader recovery.
Can massage prevent muscle soreness after workouts?
The application of massage can assist in eradicating or decreasing enhancing circulation and decreasing muscle tension; thereby, preventing or alleviating muscle soreness. Thus, even though it will not eradicate soreness, it can considerably reduce the extent of soreness, and the amount of time that soreness will take to go away.
Is it normal to feel sore after a muscle recovery massage?
It is also normal to feel a little sore after the massage especially if deep massages were applied on the muscles. This is normally accompanied by some inflammation and usually fades within 24-48 hours of the procedure. However, if this is the case seek the advice of your massage therapist or doctor if pain is intense or carries on beyond a certain period.
How often should I get a massage for muscle recovery?
If you are involved in extremely intensive exercise, it is advised to have a massage on a weekly basis or with a weak frequency of every two weeks. Meanwhile, the frequency should be changed according to the patients’ needs and targeted recovery outcomes.
Are there any contraindications for muscle recovery massage?
Well yes, massage is contraindicated in some health conditions including, severe injuries, infections or skin diseases. It is advisable herein to pay a visit to the doctor before opting for massage therapy to avoid cases where the therapy is wrong for the specific situation.
Meta Description:
This guide will help to know all the possible and effective massage types to improve muscle recovery like deep tissue massage, sports massage and many others. Discover how these therapies work with an aim of fasting the rate of healing, the degree of stiffness and the sporting results.
