Utilize Ice It's quite common for new massage patients to feel like their muscles are sore and tender after a session, and by utilizing an ice pack directly on the targeted area afterward, you'll be able to cut down on some of this discomfort.
Hydrotherapy aka ICE
Hydrotherapy is a useful and effective addition to any manual therapy. Ice can be a beneficial post treatment to decrease inflammation and flush metabolites released during massage.
Initially, she recommends icing without massage. “I wouldn't immediately recommend adding extra pressure to a newly injured area,” she says. “I like to add massage to icing a few days or weeks after injury, depending on the severity of the injury, as part of a recovery plan.”
Doing a cold plunge right after your massage. This helps prevent toxins from reentering the muscles.
As we have already determined, massage does not release, remove, or flush toxins from the body, therefore it cannot make clients sick. However, deep tissue and sports massage is known to sometimes cause flu-like symptoms. This is called Post Massage Soreness & Malaise (PMSM), and symptoms tend to include: Pain.
Powell, a vascular surgeon, says cold plunging is safe if you're reasonably fit and have no history of arrhythmias, high blood pressure, diabetes, poor circulation or heart problems. He also advises that anyone with Raynaud's phenomenon, which causes decreased blood flow to the fingers, avoid cold plunging.
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.
Cold therapy has been used regularly as an immediate treatment to induce analgesia following acute soft-tissue injuries, however, a prolonged ice application has proved to delay the start of the healing and lengthen the recovery process.
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.
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.
In conclusion, yes, massage therapists can indeed feel knots in your muscles. Through their extensive training and experience, they have honed their ability to detect areas of tension and release them effectively.
To experience the maximum benefits of a sports massage, you should rest for 24-48 hours after a massage to allow time for muscle recovery. You shouldn't workout within this timeframe, but you can partake in light exercises, such as walking, swimming, and gentle yoga.
Experiencing sharp pain or excessive discomfort during or after the session is a clear indication that the massage wasn't beneficial. While some discomfort can be normal, especially with deep tissue massage, it should never cross the line into sharp pain.
Generally, it's recommended to wait at least two to three hours after a massage before taking a bath. This waiting period allows your body to reap the benefits of the massage and the oils fully. Plus, the anticipation of a soothing bath can extend the sense of relaxation and serenity even longer.
At-Home Treatments for Trigger Point Pain
Apply ice to reduce inflammation, especially if the pain flares up after activity. If the pain lasts and your muscles become sore, apply heat to ease tight muscles. Loosen the knots by massaging the trigger point. This encourages the muscle to relax.
Maybe think twice about ice
"Icing is more about comfort than treating inflammation," Frenkiewich says. Some research shows that icing an injured area can hinder healing. A long period of applying cold to the skin—intended to numb the area and reduce inflammation—can curtail blood flow and potentially harm soft tissue.
Your body needs good food to fuel the healing process. Include foods rich in vitamin C in your diet. The body needs vitamin C to make collagen. Fresh fruits and vegetables eaten daily will also supply your body with other nutrients essential to wound healing such as vitamin A, copper and zinc.
Soft tissue structures such as ligaments, tendons, and cartilage don't get a lot of blood supply to begin with, so reducing blood flow with R.I.C.E. will prolong the healing process. For example, not having a completely healed ligament will increase the likelihood of having chronic instability of a joint.
The longer you receive a massage, the deeper you can relax. During a 90 minute massage, your body has more time to fully relax, which can help to reduce stress, anxiety, and tension. This deeper state of relaxation can also help to improve the quality of your sleep and promote better overall wellness.
By beginning with cold therapy to address immediate inflammation and then transitioning to massage, individuals can experience an enhanced healing process. This sequential approach allows for the soothing of acute issues with cold therapy, followed by the deeper, more sustained healing offered by massage.
Taking a cold plunge in an Ice Barrel can activate the brown adipose and muscles in your body. Once activated, irisin and FGF will be released (irisin and FGF are cold-induced endocrine activators of brown fat function in humans). These two hormones burn up the white fat tissues resulting in weight loss.
If you jump into cold water too fast, it can shock your body and cause problems with your breathing, heart rate, blood pressure, or mental state. If you stay in cold water for too long, your body temperature could dip so low that you get hypothermia. You could also get numbness in your limbs or frostbite.