Exercising regularly has many benefits, but it can also cause muscle pain and fatigue. Fortunately, there are ways to reduce the pain and improve recovery after a workout. Massage is one of the most effective methods for reducing pain and improving recovery after exercise. It can help prevent late-onset muscle pain, reduce pain, and improve recovery.
Massage can also help prevent DOMS (Delayed Onset Muscle Soreness) after exercise. Walkers who train for a half marathon or marathon can benefit from sports massage after their long workouts, as it can reduce muscle pain. You can find a certified massage therapist in your area, or you can train your partner or spouse to use simple Swedish massage techniques. Using a foam roller for self-massage is also a less expensive way to get the benefits of massage.
A study showed that post-workout massage causes attenuated inflammatory cytokine production, which can reduce pain through the same mechanism as over-the-counter anti-inflammatory drugs, such as NSAIDs. This means that instead of taking a pill for muscle pain, you can opt for a deep tissue massage. At the finish line of each marathon or half marathon, you'll see the sports massage tent set up and the runners lining up for treatment. Getting a massage after training will help reduce sports injuries by massaging deep tissue, improving flexibility and reducing the risk of injury.
The researchers also found that massage did not decrease the amount of lactic acid in the muscles, but it did raise the massage to a higher level, making it less uncomfortable to limp to the massage tables at the end of a great race. It's important to talk to your massage therapist first and discuss any concerns you may have so they can advise you on what would be the best option for you. Research published in the Journal of Strength and Conditioning Research found that people who receive massages after training have more strength. Receiving a massage from a professional massage therapist after each training session will reduce the chances of exercise-related injuries.
The researchers also found that the massaged muscles had fewer damaged muscle fibers and there were no signs of the presence of white blood cells to repair muscle damage. A review found evidence that massage works, while other commonly used tactics such as ice, stretching and low-intensity exercise had no effect. But does sports massage after intense exercise accelerate muscle recovery? Does it reduce late-onset muscle pain (DOMS)? While sports massage is used by athletes of all types, hard research on whether it works and how it works has been scarce. Massage therapy can help reduce muscle tension by reducing pressure on the joints and reducing the chance of spasms. The three key brain chemicals that help improve mood - serotonin, noradrenaline and dopamine - increase significantly after training and massage. The massage imitated Swedish massage techniques, which are the most popular for a sports massage with long movements, kneading, friction and joint movement. Including a post-workout massage in your exercise routine can help you enjoy and stick to your exercise routine.
An expertly administered massage after a workout will not only make you feel good, but it will also reduce inflammation and improve strength.
