Does massage really help recovering from muscle soreness?
5 min read
Asked by: Afiq Bond
Massage appears to have a positive effect on athletes’ perceptions about muscle recovery. Massage is most likely to reduce delayed muscle soreness when administered two to six hours after intense exercise.
Does massaging sore muscles help recovery?
Feb. 1, 2012 — There may be more to love about massage than just the “ahhhhh.” A new study shows that kneading muscles after hard exercise decreases inflammation and helps your muscles recover.
Is it OK to massage sore muscles?
Barbara P. Fernandez for The New York TimesResearchers are learning how massage soothes aching muscles. A massage after vigorous exercise unquestionably feels good, and it seems to reduce pain and help muscles recover.
Does massaging sore muscles make it worse?
Massage is like exercise: It forces blood into your muscles, bringing nutrients and removing toxins. This process can temporarily increase inflammation (the healing response) to areas that the body feels need attention. This inflammation can bring discomfort.
Does massage speed muscle recovery?
Investigators found that massages done after exercise did not increase the blood flow to muscles, which is associated with enhanced muscle recovery. However, massages did increase blood flow to the skin, suggesting that massage may actually hinder muscle recovery by diverting blood from the muscles.
How often should you massage a sore muscle?
In most cases, after an injury, your therapist may recommend massage once or twice a week throughout your recovery. If you have a chronic health condition, one a week, or bi-weekly is typically recommended but this also depends on how your body feels.
Is too much massage harmful?
Bottom Line. So, is too much massage harmful? The answer is yes, it can be. The best way to answer this is to listen to your body and talk openly with your massage therapist.
Do massages weaken muscles?
The majority of research on psychological effects of massage has concluded that massage produces positive effects on recovery (psychological mechanisms). Post-exercise massage has been shown to reduce the severity of muscle soreness but massage has no effects on muscle functional loss.
Which massage is best for sore muscles?
Hot stone massage is best for people who have muscle pain and tension or who simply want to relax. This type of therapeutic massage is similar to a Swedish massage, only the massage therapist uses heated stones in lieu of or in addition to their hands.
How can I speed up muscle recovery?
How to Speed Up Muscle Strain Recovery
- Apply ice or a cold compress immediately.
- Alternate ice with heat therapy.
- Perform simple low-impact exercises and stretching.
- Knee and calf massage for leg muscle strain recovery.
- Elevate the injured muscle.
How long does it take for a muscle to repair itself?
After a relatively light workout, your muscles may be able to recover in 24 hours, whereas a more challenging workout might take two to three days. Very intense workouts might take even longer.
How long does muscle soreness last?
Muscle soreness is a side effect of the stress put on muscles when you exercise. It is commonly called Delayed Onset Muscle Soreness, or DOMS, and it is completely normal. DOMS usually begins within 6-8 hours after a new activity or a change in activity, and can last up to 24-48 hours after the exercise.
Why are muscles sore after 2 days?
Delayed-onset muscle soreness is caused by microscopic muscle damage. It’s perfectly normal—and most common after taking time off or trying something new. Extreme muscle pain could be a sign of a dangerous condition.
Should you push through sore muscles?
If you continue your usual exercise regimen even when you’re sore, you’re not giving your muscles enough time to heal. In fact, pushing yourself during a bout of soreness can eventually lead to an overuse injury. Overall, you’re at risk of causing harm to your body by not resting.
Should I wait until muscle soreness is gone?
“When you’re sore, you can’t give your all, so you don’t get as much out of your workout,” Cumming said. “Your technique also might not be that good.” Both Cumming and Helgerud recommend waiting until the worst soreness is gone before embarking on a new session with the same exercises.
Why does pressing on sore muscles feel good?
It feels great not only because the pain is triggering a release of endorphins, but also because circulation is increasing and inflammation from the knot is being released. This is why some back and shoulder massages can “hurt so good”!
How long does it take to massage a knot out?
How long does it take to massage a knot out? Releasing a muscle knot can take time, so don’t try to rush the process. When administering self-massage techniques, focus on the affected area for 3 to 5 minutes at a time and repeat the massage 5 or 6 times daily or until it is resolved.
Why do massages feel better when someone else does it?
Your Body Reacts Differently
Human touch triggers the release of feel-good chemicals in your brain such as: Oxytocin, which gives you that warm, fuzzy feeling you get when you’re with someone you love.
What does deep tissue massage do to muscles?
Deep tissue massages are used to break up scar tissue and break down muscle adhesions (the “knots” that we feel in our muscles are muscle adhesions, which are bands of rigid and painful muscle tissue). These knots can inhibit our circulation and cause pain and inflammation.
What should you not do during a massage?
What NOT to Say / Do with Your Massage Therapist
- Ask your massage therapist to go see a movie / come to your house / etc. …
- Excessive noises. …
- Comment on our looks/attractiveness. …
- Poke your head out of the room to let us know you’re ready. …
- Start undressing while we are still in the room. …
- Touch us.
Are massages worth it?
Massage benefits can include: Reducing stress and increasing relaxation. Reducing pain and muscle soreness and tension. Improving circulation, energy and alertness.
