Do you find yourself sore and aching after a heavy workout? If so, a massage after exercising may prove beneficial. A quick massage by a certified massage therapist can help ease the aches and pains of an extreme workout. Studies show that massage can help the muscles recover more quickly. One study looked at 11 healthy, young men. The researchers took a biopsy of the muscles in both legs. They were then put through an incredibly intense workout. Following the workout, the researchers did another muscle biopsy. The participants were then given a ten-minute Swedish massage, and another muscle biopsy was then done.
Researchers discovered that the massage impacted two genes specific to the muscle cells. The first gene helps reduce inflammation and the second gene stimulates the muscles to produce more mitochondria which are the muscle’s power cells. These mitochondria generate energy used by the cells. Every time you exercise, the number of these mitochondria increases, helping the muscles recover. According to this study, massage helps this process.
Getting massages after out can help bring relief to sore muscles. The massage helps with circulation as well as inducing a feeling of relaxation and wellness. A deep tissue massage performed by a certified massage therapist can help repair injured muscles. The massage can also treat muscle fatigue, spasm, chronic pain, and even a limited range of motion. A deep tissue massage works on the muscle tension spots easing the pain often associated with muscle or joint injury.
A sports massage can help speed recovery, improve athletic performance, maintain performance levels and improve conditioning. Collegiate and professional athletes often contract with a massage therapist. These elite athletes believe sports massage helps them recover quickly and continue their peak performance.
Many doctors will recommend waiting 24 hours following your massage before doing a massive work out again. Working out too soon after a massage may result in post-massage soreness. Your recovery time from the first workout session may also be delayed. On the other hand, light or moderate exercise may be helpful. This is particularly the case if you regularly use. Swimming a few laps or taking a brisk walk can help flush out the toxins which are released during a massage. This type of light exercise also helps keep the muscles elastic and healthy.
No matter if you decide to do a light workout after a massage or not, be sure and drink plenty of water. Two liters of water daily is the recommended amount to keep the body healthy and flush out the toxins.Your diet should be rich in fruits and vegetables and low in sugar and saturated fats. You should strive to get six to eight hours of sleep every night.
In 2008, the Physical Activity Guidelines were released by the U.S. Department of Health and Human Services. These guidelines urged Americans to get a degree of exercise each week. Sports massage is an integral part of helping an individual recover from these recommended workouts.