Post-Workout Massage Benefits According to a 2017 systematic review and meta-analysis, getting a massage after strenuous exercise can help alleviate DOMS and improve muscle performance. Previous research has also shown that post-workout massage is helpful in reducing muscle pain or soreness.
Research shows that a good rubdown after a workout can help treat muscle fatigue, speed up post-workout recovery, reduce stiffness, and increase muscle blood flow. And if you've ever tried a new workout and felt sore days later (think back to your very first WOD... ouch), massage can help with that too.
After a massage, wait about 24 hours before engaging in vigorous exercise, such as running or weight training. Exercising too soon after a massage session may impair recovery from the massage, increase soreness and inhibit the effectiveness of the soft tissue work performed during your massage.
The best time for a massage is in the afternoon or evening. By then, your body is already warmed up, and a massage helps release all the tension built up throughout the day. It also improves blood circulation, relaxes the muscles, and sets you up for a good night's sleep.
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).
We have consistently demonstrated that although massage may impart beneficial adaptations in skeletal muscle during disuse atrophy and during recovery from atrophy, it does not cause muscle growth when applied to unperturbed, homeostatic muscle (11,12,62).
The type of massage, the intensity of the massage, and the person's individual response to massage all play a role. However, in general, most people will experience the benefits of a massage for at least 24 hours after the treatment is over, but they can last an entire week for some.
That being said, it depends on your daily schedule. Many people find mornings suitable as they have some free time right after the massage. The evening is perfect for people who are done with their work. Cut short, just any time is good for a massage.
60-Minute Massage: This is the most common choice. It's long enough for the therapist to work on all your main muscle groups. It's great for a good mix of relaxation and focusing on any specific sore spots.
While strenuous exercise is generally discouraged, light activities like walking, gentle stretching, or swimming at an easy pace are usually acceptable after a massage. These activities can help to promote blood flow and further aid in recovery without putting excessive strain on your muscles.
Take a warm shower
First, the warm water will begin allowing your mind and body to relax making it more open to receiving massage. By cleaning your body prior to a massage, you can also mitigate some personal hygiene insecurities, if you have any, plus it is greatly appreciated by your massage therapist.
Combining Both: Many bodybuilders find that a combination of both sport and deep tissue massage offers the most benefits. This approach provides the best of both worlds, addressing immediate muscle needs while also focusing on long-term muscle health and recovery.
Keeping Muscles, Fascia & Cardiovascular Systems Healthy
Getting a massage before a workout can help you loosen up and prepare your body for intense action, while getting a massage after a tough week of exercise will help you deal with stiff and sore muscles. Fascia is the connective tissue within your body.
There is a possibility you may feel sore for 24-48 hrs after the massage but that will ease and eventually disappear in the next 24-48 hours.
“[A massage after a workout] is awesome for reducing next-day soreness, promoting relaxation, and speeding up recovery,” Goodrich says.
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.
1. Slow down when you need to. Speed up when you don't need to slow down.
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.
Massage therapists understand that their clients may fall asleep during a session and do not consider it rude at all. In fact, they often see it as a compliment that their techniques are so effective in inducing relaxation.
The key thing to bear in mind is that the massage should take place as soon as possible after exercising. According to a study in the Journal of Athletic Training this can reduce delayed-onset muscle soreness (DOMs) by a massive 30%.
There are a few reasons why you might feel disoriented after a massage. One of the main reasons is that massage can help release toxins from your body. When toxins are released, they can cause temporary feelings of dizziness, nausea, or disorientation.
It is recommended to be getting massaged at least once every three weeks (or every two) to help aid in healthy tissue repair and reduce pain felt from the intensive workouts that the body is going through. Massage will also help with the accumulation of work-related stress.