Recovery of muscle function after muscle-damaging exercise bouts can be greatly accelerated by application of massage. Massage can promote accelerated regrowth of muscle mass during recovery from disuse atrophy, which may highly benefit clinical populations.
While massage will not contribute to muscle growth directly, sport massage applied after heavy workout or after a day of competition, will allow muscles to recover faster and be ready for significant load on the next day.
As far as event/sports massage goes, shoot for starting the massage 1.5 to 2 hours after you exercise, and for no longer than 60 minutes (45 is better).
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.
Regular massage therapy can improve your range of motion and increase your muscle tone and flexibility -- all key for bodybuilding. It also reduces your recovery time by increasing circulation to promote healing.
If you prioritize injury prevention, increased range of motion, and mental preparation, a pre-workout sports massage might be a suitable choice. On the other hand, if you're focused on muscle recovery, relaxation, and injury rehabilitation, a post-workout massage may be more beneficial.
The skin rashes that are contagious or sensitive should not be massaged. A sunburn is also contraindicated for massage therapy, and the sunburn should be healed first. If you have uncontrolled inflammation you may not want to get a massage.
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.
Post-exercise massage has been shown to reduce the severity of muscle soreness but massage has no effects on muscle functional loss.
If you have a busy lifestyle and seek relaxation after a long day of work and family commitments, an evening or before-bed massage can help you relax your body and mind. On the other hand, a morning or afternoon massage can increase your energy levels and help you face the day.
Most experts recommend waiting at least 24 hours before engaging in heavy strength training after a massage.
The pressure and movements during a massage can break apart spasms or micro-scars in the muscle fibers. This can lead to soreness similar to what you might experience after exercising. Inflammation response.
Stretching before a massage is immensely beneficial to reap all the advantages a massage gives. When scheduled to receive any type of massage, stretching beforehand helps to relax the muscles and improve circulation.
When muscles are unhealthy, they can become weak, fatigued and more likely to become damaged. A massage will help to stimulate an increase in blood flow. Nutrients such as calcium and iron are carried within the blood which are essential to keep muscles healthy and strong. Oxygen is also carried within the blood.
The chemical release caused by rubbing the skin plays a significant role in easing your pain. When the therapist places pressure on your skin, it stimulates the vagus nerve. This sensory nerve releases a chemical cocktail of wellness into your bloodstream.
Athletes often require a higher frequency of deep tissue massages compared to non-athletes. For instance, those engaged in intensive training might need weekly sessions to keep their muscles in optimal condition. For general athletic maintenance, bi-weekly appointments can be beneficial.
Massage can promote accelerated regrowth of muscle mass during recovery from disuse atrophy, which may highly benefit clinical populations.
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.
In the acute stage of muscle rupture, the severed muscle may still bleed. Massage will increase bleeding and tissue damage and slow healing. After the first 48–72 hours, massage can be performed, depending on the extent of the muscle injury.
The back is one of the most requested areas in any massage. It's where many people carry stress, tension, and discomfort from sitting, standing, or physical activity. Therapists focus on the upper, middle, and lower back to release tightness and improve mobility. The neck and shoulders are another high-tension zone.
These include direct manipulation of the spine, the front of the neck, and any visibly injured or inflamed areas.
The temperature of the water can cause your muscles to tense up, which can negate the benefits of massage therapy. The heat can also increase the risk of dehydration. Inflammation may also occur if you are already feeling sore after the massage. Wait at least 1-2 hours before showering or taking a bath.
1. Slow down when you need to. Speed up when you don't need to slow down.
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.