We also found that massage intervention reduced soreness more than 30% compared with the control (see Table 3). This suggests that a massage performed postexercise but before DOMS develops can alleviate soreness, no matter how the massage is performed.
Massage can assist the healing of damaged fibers by increasing blood circulation. Increased blood circulation provides an increase of oxygen and nutrients to an area. An increase of oxygen and nutrients can help repair fibers, decreasing inflammation and pain. Massage can help reduce muscle tightness caused by DOMS.
Physical benefits of massage include:
Decreased muscle stiffness. Decreased joint inflammation. Better quality of sleep. Quicker recovery between workouts.
Massage relaxes the muscles, separating and loosening muscles fibres. The muscles are elongated and stretched which releases tension and allows more movement. Massage reduces tightness by applying pressure to knots and breaking adhesions. Pressure points can be used to force out knots in the muscle.
It's important to note that you should never massage a strained muscle that hasn't been given 72 hours to rest. Massaging a freshly-strained muscle can actually increase inflammation and even cause further injury, so be sure to wait at least three days before attempting any massage therapy.
An acute injury is a sudden, sharp, traumatic injury that causes pain. Typically the result of an impact or trauma such as a fall, strain, sprain or collision. Massage shouldn't be performed on the injured site because it encourages circulation and can increase swelling during the body's initial response to injury.
For immediate self-care of a muscle strain, try the R.I.C.E. approach — rest, ice, compression, elevation: Rest. Avoid activities that cause pain, swelling or discomfort.
Massage therapy techniques can help to relieve, reduce or even prevent muscle knots. Deep tissue massage or sports massage techniques work on the muscles that are tight or have the knots. Trigger point massage can be firm and specific pressure to the areas of restriction or “knots” and cause release of that knot.
Physical therapy addresses multiple factors that can cause tight muscles. Heat, stretching, gentle yoga, and massage may also benefit someone with chronic stiffness.
Researchers are actively trying to understand exactly how massage works, how much is best, and how it might help with specific health conditions. Some positive benefits have been reported. “Massage therapy has been noted to relax the nervous system by slowing heart rate and blood pressure.
1. What are the general massage frequency guidelines? It is generally recommended to get a massage once a month to maintain the benefits of relaxation and stress relief. However, some individuals may benefit from more frequent sessions, especially if they have specific health concerns or physical discomfort.
This is very typical when having a deep tissue massage because it is a type of massage that requires intense pressure to massage the tissue. A common example of this is where your masseuse uses too much elbow or shoulder pressure. Another big reason why massages hurt is that the person receiving them isn't relaxed.
With that being said, different muscle groups tend to have different rates of recovery, with smaller muscles—biceps, triceps, calves—being able to recover more quickly than larger muscles—lats, quads, hamstrings, etc. In addition, different individuals are able to handle different amounts of training volume.
Overdoing deep tissue massages can lead to muscle damage, increased soreness, inflammation, and bruising. Moderation and professional guidance are crucial to avoid these risks.
These are areas of the body where deep, sustained pressure should be avoided because of the structures that lie beneath. Those areas are the anterior and posterior triangles of the neck, suprasternal notch, sternum, axilla, spinal column, umbilical area, inguinal triangle, popliteal fossa, and the antecubital fossa.
Certain skin conditions, such as open wounds, burns, rashes, or contagious skin infections (like impetigo or fungal infections), should not be treated with massage. Even non-contagious skin conditions like psoriasis or eczema may be aggravated by massage if not handled carefully.
If a client has a history of herpes, it's important to explain why it's a bad idea to receive a massage during an outbreak, and to request that they reschedule if prodromic symptoms or blisters are present. Even after a lesion has scabbed over, herpes is at very least a local contraindication.
This myofascial release has a comparable sensation to being rocked by your mother when you were a baby. It causes a pleasant wave sensation to travel throughout the body. It is, in fact, a relaxing experience. That wave infiltrates the restricted areas to allow for softening.
In rare cases, deep tissue massage can lead to nerve damage. This usually happens when too much pressure is applied near a nerve or when a nerve is compressed for an extended period. If you experience numbness, tingling, or sharp pain during your massage, speak up right away.
Massages can reduce the inflammation to ease your pain and prevent further injury. The physical mechanism for reducing inflammation comes as you increase blood flow. The new blood pushing through your arteries and veins also moves stagnant fluid through the body.
To help simplify diagnosis and treatment, doctors often classify muscle strains into three grades, depending on the severity of muscle fiber damage: Grade I strain. In this mild strain, only a few muscle fibers are stretched or torn. Although the injured muscle is tender and painful, it has normal strength.
Compression and rest can be helpful in a newly strained muscle depending on the severity of the injury. Don't push your stretch “just a little bit farther” than comfortable. This can delay the healing process. Don't wait too long to begin stretching.
Stretching aching muscles will boost blood flow and help breakdown the build-up of lactic acid. The key is that the stretches should be very gentle, to avoid inflicting further damage to the muscle groups. Here are five gentle stretching exercises that can help aid recovery from muscle soreness.