Is there a benefit to massage after exercise?

Regardless of the training goals - be it a serious sports result or amateur form support - the loads act on muscles and ligaments equally negatively. That is why our body needs outside help. Post-workout massage accelerates recovery and helps you achieve your athletic goals. We will consider the benefits and harms of massage, we will study the important nuances of carrying out rehabilitation procedures.

What is the difference between sports massage and conventional classical massage

Sports massage is performed, as a rule, on the muscle groups that worked the most intensively. This is the main difference between special sports techniques and classics. After physical exertion, powerful massage techniques are used. The procedures can take up to 45 minutes (more often - less). It takes a lot of time to prepare - kneading and stretching the muscles. Sports procedures are allowed to be done more often. It is permissible to use cut-down variations after every workout. A full-fledged massage is performed less often, but with infrequent powerful loads, the number of sessions can be equal to the number of trips to the gym.

The classic version assumes a lower intensity of execution. The duration of the "classics" is within 60-90 minutes. During this time, the specialist massages the entire body. With shorter options, separate large zones are relaxed - the back, legs, chest. Classic massage is shown in a cycle format. It must be done at regular intervals. At the same time, daily sessions are usually not practiced.

The effect of massage after training

Benefits of Post-Workout Massage:

• relaxing muscles and reducing pain symptoms;
• regenerating effect after intense training - fatigue goes away faster;
• saturation of muscle tissue with oxygen;
• removal of metabolic products from tissues;
• improvement of neuromuscular communication - athletes who do not neglect massage, better feel the target muscles;
• acceleration of blood circulation - actively circulating blood transports a sufficient amount of amino acids and other substances useful to the athlete to the muscles, which has a beneficial effect on muscle growth;
• therapeutic function - the body copes with sprains and microtraumas more effectively after massage. Among other things, manipulations help to avoid the formation of adhesions. As in bones after fractures, adhesions can form in muscles after microtraumas that reduce the elasticity of the ligaments and muscles. Regular physical therapy sessions are an effective remedy against this;
• unloading the central nervous system - a high-quality massage allows you to relax and enjoy, stiff muscles become soft and pliable - both soreness and nervous fatigue disappear.

Post-workout massage increases the strength and tone of the muscles, relieves pain, promotes lymph and blood circulation. The effect manifests itself both after aerobic and after anaerobic exercise. In Western countries with a large number of amateur runners, self-massage sessions are quite popular. Probably everyone knows the “wooden feet effect” after a run. Massaging movements quickly relieve tension and reduce unpleasant symptoms after the next "approaches".

Research by scientists from Canada

It is believed that massage after exercise helps to remove lactic acid from muscle tissue. Allegedly, after strength training of the legs (for example), you need to massage the lower limbs, and the decay products will go away faster. No serious research has been conducted on this topic. Mechanical effect on tissues really relieves pain, but it is quite possible for other reasons.

Several years ago, Canadian scientists experimented with male athletes. Subject was massaged one leg after grueling training. Muscle tissue was taken for analysis immediately after the procedure and a couple of hours after it. Surprisingly, the amount of lactic acid in both legs remained the same - the massage did not affect its concentration. The results of this experiment were presented in Science Translational Medicine.

At the same time, the painful sensations in the athletes disappeared. It turned out that as a result of massage sessions, the number of mitochondria increased and the intensity of the inflammatory process decreased. Hence the analgesic effect. Mitochondria play the role of cellular energy generators. Moreover, 10-minute procedures were enough for their growth. Why the inflammation resulting from microtraumas is reduced is not yet fully understood. But for athletes, the fact that massage works is much more important.

Experiments on marathon runners

Canadians are not alone in their research. Others have compared the effects of massage and variable pneumocompression, a physiotherapy procedure used, in particular, to treat ischemia and venous thrombosis. This time, the test subjects were marathon runners who had run the distance the day before.

The runners were divided into two groups. The participants of the first group were massaged, and those who got into the second were sent to the PPK session. The intensity of pain in the muscles was measured before and immediately after the "run", after the procedures and a week later.

It turned out that the runners the masseur worked with:

• pains disappeared much faster than that of the participants in the PPK group;
• endurance recovered much faster (1/4 in comparison with the other group);
• Muscle strength recovered much more quickly.

Other studies have shown that the maximum effect of massage is shown on amateurs. Although the services of specialists are more often used by professionals, athletes from the large category of amateurs reap more benefits from physiotherapy sessions.

Potential harm - which muscles should not be massaged and why

Since it is undesirable to delay a massage session after training, it is better to refrain from kneading muscles that have not worked or worked a little in the gym. However, the potential harm should rather be considered in the context of other factors. There are no contraindications regarding the effect on individual muscles.

You should not follow the procedures:

• if there are bruises, abrasions, open cuts;
• in the presence of fungal and viral infections (fanatical athletes may well train even if they feel unwell, but there is no need to aggravate the situation with massage);
• with bursitis, gout, rheumatoid arthritis.

If there are even slight doubts about the advisability of massage procedures, it is better to refrain from carrying them out.

It is imperative to massage correctly. A specialist will do without the advice of an athlete, but if an athlete is being massaged by a friend who is familiar only with the basics of technology, you need to control him. The table will tell you in which directions the movements are performed, "processing" certain zones.

Massage before or after training?

Except for a shower and a short interval after training, no special preparation for a massage session is needed. Many people have a question: when is it better to do massage - before or after training? The answer depends on the goals. Professional athletes need to warm up and activate their muscles before the competition. Light self-massage will not hurt the amateurs who have gathered in the gym.

If before the training session of massage physiotherapy is optional, then after physical exertion, procedures are necessary. But it is important to be aware of the potential negative consequences discussed in the previous section. If there are no harmful factors, you can put yourself in the hands of a massage therapist without prior preparation.

How often should the procedure be performed?

Is it okay to have a post-workout massage on a regular basis after every gym? Yes, but only if we are talking about self-massage. The frequency of sessions with a specialist is 2-3 times a week. If it is not possible to keep to the schedule, carry out the procedures at least once a week - after doing especially hard exercises.

The main thing in massage is not to overdo it. Slight painful sensations are not only acceptable, but almost inevitable after physical exertion. But severe pain is a clear sign that something has gone wrong. In this case, immediately reduce the speed. Performing the massage correctly, the specialist will help the athlete feel all the delights of physiotherapy procedures - the athlete will feel better, and training will become more effective.

Watch the video: Dos and Donts of Muscle Recovery. Dr. Josh Axe (November 2024).