How Massage Can Help Improve Your Post-Workout Recovery Routine
Receiving a massage after exercising can significantly enhance your recovery process and lower the likelihood of injury.
Have you ever felt your muscles ache intensely a day or two after a workout? Even seasoned athletes can experience delayed onset muscle soreness (DOMS) or put themselves at risk of injury due to overuse.
Whether you're a professional athlete, a sports enthusiast, or a regular gym-goer, integrating sports massage into your post-workout routine can yield optimal results both on and off the field.
In this blog, explore common post-workout injuries and how a massage after exercise can help you perform at your peak and feel your best between workouts.
Common Post-Workout Injuries & Symptoms
Exercise-related injuries can affect anyone, including elite athletes. Age and fitness level do not exempt anyone from the risk of sports injuries.
Typical post-workout injuries include:
- Lower back pain
- Muscle tightness and strains
- Knee and elbow pain
- Tendinitis
- Shin splints
- Wrist sprains
- Dislocations
- Shoulder strains
- Hip pain or tightness
- Foot strains or Plantar Fasciitis
After intense workouts or games, symptoms like swelling, muscle pain, backaches, and stiffness may arise. You might also experience burning sensations, numbness, or shooting pains in muscles, along with reduced mobility in limbs or joints.
These symptoms indicate potential overuse injuries, incorrect form or technique, or inadequate warm-up and cool-down routines.
Types of Massages for Improved Recovery
Massages performed immediately after workouts or injuries can alleviate pain and inflammation.
Effective post-workout massages include sports, remedial, deep tissue, and relaxation massages. Integrating these types into your routine can ease pain, relax muscles, and provide mental therapeutic benefits.
Sports Massage
Sports massage therapy addresses and prevents common sports injuries by employing various massage techniques and muscle manipulations tailored to treat muscle strains.
The specific type of sports massage depends on your injury or individual needs. Techniques may include soft tissue massage, deep tissue work, or comprehensive body massage.
Deep Tissue
Deep tissue massage focuses on the deeper layers of muscle fascia to reduce lactic acid buildup, release muscle knots, and relieve tension.
Therapists use deep pressure and slow strokes to target inner muscles and connective tissues around joints, improving flexibility, reducing pain, and accelerating muscle recovery.
Remedial
Remedial massage aims to prevent injuries and correct muscle movement patterns through deep tissue massage, trigger point therapy, myofascial release, and stretching. It effectively reduces muscle soreness and promotes faster recovery.
Relaxation
Relaxation massage uses rhythmic movements to calm the mind and body. It supports recovery by alleviating stress, anxiety, and pressure associated with training and performance.
For injury recovery, relaxation massage can also ease mental distress and fears about downtime from sports activities.
Benefits of Post-Workout Massages
There are numerous benefits to incorporating post-workout recovery massages into your routine. From managing pain to enhancing flexibility and performance, massages contribute to a quicker rebound from intense workouts or injuries.
Benefits include:
- Alleviating muscle spasms and pain
- Enhancing circulation and nutrient delivery to damaged tissues
- Reducing recovery time and injury risk
- Improving range of motion and flexibility
- Promoting relaxation and mental wellbeing
Research shows that immediate post-workout massages can reduce muscle soreness, weakness, swelling, and inflammation, aiding recovery by 20-40%.
Regular sports massages are invaluable for anyone seeking a more efficient and effective recovery routine, whether starting out in fitness or pursuing professional athletic goals.
To learn more about sports massage or discover massage options that aid in recovery, check in with our Massage Therapist today.