Working out and being physically active is essential for overall health. It can help you control weight, and improve heart health and circulation. Exercise can also decrease cholesterol levels, and boost your brain health, among other things.
Physical activity, while making you feel good, can also leave you sore and achy muscles. This soreness prevents you from working out for a couple of days. In most cases, the recovery time takes anywhere between two days up to a whole week. The harder you work out the longer recovery time lasts.
While important for professional athletes, recovery can also be a nuisance. That’s why professionals include massage in their post-workout recovery routine. Let’s see how beneficial can post-workout massage be.
Post-Workout Massage Benefits
Massage has numerous benefits, but a post-workout massage can do wonders for your body. A post-workout massage can alleviate soreness and make you feel good. Massage increases blood and lymph circulation and, in that way, reduces muscle pain, soreness, and tightness. It reduces inflammation and improves flexibility, as well.
The massage movements bring oxygen to your muscles and flush toxins away. Similarly, massage helps your muscles elongate and not be so cramped. You can get a professional massage from a certified therapist or give yourself a massage. If you opt to go to a professional therapist, you should know which types of massages are the best for post-workout recovery.
Types of Post-workout Massages
1. Relaxation massage
Inarguably, the best post-workout massage is the relaxation massage. In this type of massage, the therapist will use motions and movements that will help your muscles relax, and your body recover. It will trigger the body to release feel-good hormones and alleviate pain. A relaxing massage Rozelle can help you feel better during your recovery days.
2. Remedial massage
Remedial massage is yet another type of massage that can help you during your post-workout recovery. During this massage, the therapist will concentrate on treating your tense, knotted muscles. The goal of this massage is to relieve pain and repair damaged tissue.
For example, deep tissue massage is a type of remedial massage. However, remedial massages should be done a day after the workout because they treat the trigger points and can cause more inflammation.
3. Shiatsu massage
This Japanese type of massage is a full-body massage that targets problematic, painful areas. It combines acupressure and stretches. These movements will increase blood circulation and allow oxygen to reach your muscles. It’s a great post-workout recovery massage that can easily be incorporated into your routine.
4. Reflexology
In reflexology, the therapist will use different techniques on your pressure points such as hands, feet, or ears. Just like Shiatsu, reflexology will improve blood flow and increase the oxygenation of muscles. In turn, this boosts your immune system and speeds up your recovery.
Self-Massage Options
Manual massage
A manual, or self-massage, can be performed with several different manual tools. From different types of rollers and balls to massager gloves and hooks, hand-held tools come in many shapes and forms. If you aren’t sure how to use them, you can ask your therapist for help. After that, you’ll be able to use them yourself after every workout.
Massage guns
In addition to manual, hand-held tools, we also have vibrating massagers known as massage guns. These gadgets come in two different types – vibration and percussion massagers. Vibration massagers have vibrating heads that are placed on a sore muscle. The vibrations from the massager are meant to increase blood flow, relax muscles and relieve pain.
Massage guns, also known as percussion massagers, give quick, repeated strikes to the sore area. Unlike vibration massagers, massager guns give off the jackhammering effect that is meant to help you relieve muscle pain. However, be careful when using these massage guns because they can cause serious injury if not handled properly.
Including Massage in Your Post-Workout Recovery Routine
If you want to include massage in your recovery routine, the first step is finding a good and certified therapist. If the therapist has a background in sports medicine, even better. To speed up your post-workout recovery process, you should get a massage the same day as a workout. This will help your muscles and body relax and recover.
Including a massage in your post-workout recovery doesn’t have to take up too much of your time. If you don’t have time for a full body massage performed by a therapist, you can give yourself a massage. A 10 to 15-minute self-massage can be equally beneficial if you’re consistent. The best would be combining the therapist with self-massages if you can.
If you decide to incorporate massage therapy into your post-workout routine, you should learn to listen to your body. If the massage is too much and doesn’t feel good or relaxing, stop yourself or stop the therapist.
Be careful when choosing a massage
As mentioned, not every massage is a good post-workout massage. You shouldn’t go for a remedial massage such as a trigger point or deep tissue massage right after the workout. These massages are great but for the day after. Also, you should let your therapist know what kind of workout you’ve been doing so that they can choose an appropriate type of massage.
Once again, you must listen to your body. If you don’t feel well, don’t go for a massage. Additionally, if you’re still recovering from an illness, don’t force yourself to exercise or go for a massage.
Bottom-line
Including a massage in your post-workout recovery routine can be very beneficial. Not only can it help you speed up your recovery, but it can also make you feel good. Getting a massage right after the workout can help reduce muscle soreness and tightness, reduce inflammation, and improve relaxation.
You can opt to hire a professional therapist or try giving yourself a short massage with the help of different tools. If you’ve been wondering whether incorporating a massage in your post-exercise routine is a good idea, you now have the answer.
Also, read: 10 Good Reasons Why You Need to A Get Massage Now
