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 solution is to lift weights — often enough, long enough, and heavy enough. "Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging," says Shawn Pedicini, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital.
Post-exercise massage has been shown to reduce the severity of muscle soreness but massage has no effects on muscle functional loss.
Improved Circulation
HydroMassage therapy increases blood circulation, which is crucial for post-workout recovery. The increased blood flow helps to deliver essential nutrients and oxygen to the muscles, aiding in their repair and growth.
In summary, a deep tissue massage is the best option for relief from general pain and tension; whereas a sports massage will suit anyone looking for the treatment of injuries or repetitive sprains or strains that have built up over time in specific soft tissue and muscle areas.
So, who should not get a deep tissue massage? Deep tissue massage should not be performed on clients that have fragility issues, skin conditions, or problems with blood flow such as: A blood clotting disorder.
Deep Tissue Massage: Delving Deeper
It's particularly effective for bodybuilders experiencing chronic pain or muscle tightness from heavy lifting. Breaks Down Scar Tissue: Over time, bodybuilding can lead to the formation of scar tissue, which can reduce flexibility and cause pain.
MASSAGE DOES NOT CAUSE HYPERTROPHY IN UNPERTURBED MUSCLE
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).
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.
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.
Resistance training promotes muscle growth. Examples of resistance training include the use of free weights, weight machines, your own body weight or resistance bands. Suggestions include: Train just two or three times per week to give your muscles time to recover.
Vitamin D plays an essential role in muscle growth and development [6] and in regulating muscle contractility [7]. Numerous studies in animals and humans have demonstrated the effects of vitamin D deficiency on various aspects of muscle cell function [8-11].
A regular massage, once or twice a week, can really ensure that you gain the benefits of massage, including increased circulation, decreased blood pressure and better sleep.
Acute or unstable injuries or fractures. Acute or unstable diseases or medical conditions – includes uncontrolled blood pressure, unstable cardiac or neurological conditions, acute second or third degree burns, or a high risk or unstable pregnancy.
The Benefits of HydroMassage™ for Gym-Goers
Since the 1980s, collaborative research and review efforts have produced an astounding amount of scientific evidence to conclude that hydrotherapy is beneficial in the following ways: Stimulates blood circulation. Promotes relaxation. Reduces inflammation.
For Athletic Recovery: Weekly or Biweekly
Massage stimulates blood flow, which can help your muscles and joints recover faster. It can also help you with future athletic performance and reduce the risk of injury by removing lactic acid buildup and encouraging muscle flexibility.
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.
Deep tissue massage targets scar tissue build-up in your muscles. Repetitive injuries can cause tissue and tendon problems, and deep tissue massages involve having a lot of pressure applied to your muscles. This massage form is an excellent option for athletes who may be suffering from severe injuries.
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.
Swedish massage is arguably considered the most popular massage type, appearing on a majority of spa menus worldwide. This Western massage utilizes the following techniques—effleurage (stroking), friction (rubbing), petrissage (kneading) and tapotement (rhythmic choppings)—for a truly relaxing spa treatment experience.
Compression and rest can be helpful in a newly strained muscle depending on the severity of the injury. Don't push your stretch “just a little bit farther” than comfortable. This can delay the healing process. Don't wait too long to begin stretching.