New research from the Ohio State University has found that getting a massage straight after a workout can reduce muscle pain and weakness, as well as reduce the risk of swelling and inflammation. Muscles that are massaged right away will experience a 20-40% chance of recovery.
Massage is an effective and beneficial treatment used after exercise. Massage can contribute to a quicker and more complete recovery. A quicker recovery enables people participating in exercise to continue training sooner and reducing risk of injury.
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 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.
Massage and exercise are both part of a healthy lifestyle
After a massage, it is important to wait at least 24 hours before doing any strenuous exercise. Strenuous exercise includes running, weight lifting, high-intensity aerobics, power yoga and more.
The majority of research on psychological effects of massage has concluded that massage produces positive effects on recovery (psychological mechanisms). Post-exercise massage has been shown to reduce the severity of muscle soreness but massage has no effects on muscle functional loss.
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.
1. Slow down when you need to. Speed up when you don't need to slow down.
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.
Just like all things fitness-related, there's no one-size-fits-all solution when it comes to massage and the impact it can have on your sports performance. But for most people, a post-workout massage will likely have more tangible benefits, such as reduced soreness, increased relaxation, and speedier recovery.
The result is quicker muscle repair and growth, making massage an essential recovery tool for anyone looking to build muscle mass or maintain strength. For athletes and fitness enthusiasts, regular massage therapy can speed up the recovery process between workouts, enabling consistent training and improved performance.
During intense exercise, high levels of strain are placed on the muscles. For muscle tissue to grow, the muscle fibres must first be broken down. To then recover and grow stronger, the muscle tissue requires a higher volume of nutrients and oxygen. Massage can help deliver these.
While you can shower after a massage, waiting at least 2-3 hours allows your body to fully benefit from the oils. You can take a lukewarm shower (skip the hot water) a few hours after the massage. Remember to use a gentle cleanser to rinse off any excess oil, but stay away from harsh soaps and scrubbing.
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.
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.
30-Minute Massage: If you're short on time or just need some quick attention to a specific area, like your neck, shoulders, or back, this is ideal. It's a fast way to get some relief and fits easily into a busy day. 90-Minute Massage: This one is for when you really want to unwind and address deeper issues.
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.
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.
This massage is about you and it's important that you feel comfortable. For some people that means leaving some clothing on. For others, it means taking it (mostly) all off. There is no right or wrong, this is your massage.
Studies of massage benefits have found massage can: Help reduce stress. Lessen pain and muscle tightness. Increase relaxation.
Actually, you can get massaged too frequently. Once a week is the most you should go unless you are dealing with pain or high-intensity sports. Between you and your therapist, you'll be able to determine the best frequency because your body's response is a large part of this determination.
Specifically, for: Stress aim to schedule an evening massage as it tends to relieve the physical and mental stress accumulated during the day. Alternatively, you can also get such a stress-relieving experience from an afternoon massage (ideally after work). Muscle pain you can aim for an evening massage as well.