Massage can be used after exercise to help improve recovery. Massage encourages recovery from strenuous exercise or muscular injuries. Massage improves blood flow which can assist healing to damaged and affected areas. Minor injuries and lesions can be repaired quickly and effectively.
Receiving a massage once you've finished working out helps reduce muscle soreness by reducing inflammation and reduces your recovery time by speeding up cell recovery. The key thing to bear in mind is that the massage should take place as soon as possible after exercising.
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.
Working out before a massage is fine. The treatment will typically help you release any strains or tension you built up during exercise. However, it's best to wait at least 24 hours after a massage before exercising, especially for deep tissue massages.
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.
For this reason, you probably don't want to have massages too frequently, as your body needs time to rest and resettle between sessions. The frequency of massage depends on the specific needs of the client. However, many massage therapists recommend having around one massage a month.
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.
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.
The first rule of massage therapy is to ensure the comfort and safety of the client. This includes creating a comfortable and relaxing environment, using proper techniques and pressure, and communicating effectively with the client to ensure that they are comfortable with the massage.
It's always better to get your massage after you have exercised. If you tend to get sleepy from a massage, you should have it as late in the day as possible so that you can just go home afterwards. If you don't want massage to take time out of your day, you can get one early in the morning.
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.
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.
Research has determined that the very best time to receive a sports massage is 45 minutes after your workout of the day (WOD), but that the human body also benefits greatly from massage within the first 1-24 hours post-WOD.
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.
Increased Muscle Repair and Growth
Massage therapy supports this repair process by improving circulation and delivering vital nutrients directly to these micro-tears. The result is quicker muscle repair and growth, making massage an essential recovery tool for anyone looking to build muscle mass or maintain strength.
A good place to start is with three rest days per week. This means you'll be strength training four days out of the week. Give your muscle groups 24-48 hours between workouts to allow those muscles to recover. An upper- and lower-body four-day split is a common program that gives three rest days per week.
In conclusion, while massage therapy may not directly burn fat like exercise does, it can still play a role in supporting your weight loss goals through improved circulation, reduced muscle tension, enhanced flexibility, and lowered stress levels.
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.
Overdoing deep tissue massages can lead to muscle damage, increased soreness, inflammation, and bruising. Moderation and professional guidance are crucial to avoid these risks.
A 30-minute massage is not enough time for a full body massage. A general full body massage can be accomplished in an hour, but it's not enough time to focus on any area with a combination of techniques. If you are looking for just relaxation, then this is a perfect session length.