20

Post-workout massage

19

Benefits of massage after exercise

Excess lactic acid or lactate is expelled from muscles, causing micro-trauma to tissues. This in turn causes pain and discomfort for athletes. Excessively tense muscle fibres are hypertonic for several hours after exercise, which also causes discomfort.

Sports massage can help relieve tension and improve the supply of blood and oxygen to the tissues. Specialists recommend having a session no later than 3 hours after your workout, as this is when your tissues are most receptive to physical stimulation. The result is:

  • overstretched muscles are relaxed;
    Lymphatic flow and metabolic processes are accelerated and venous outflow is improved;
    thanks to the active supply of oxygen and nutrients, a feeling of inner fatigue and stiffness is alleviated;
    Pain syndrome is relieved;
    Prevention of adhesions and fibrosis resulting from sports micro-traumas;
    Locations of possible injuries are identified.
    Overall, cell regeneration, blood circulation and the delivery of nutrients to organs and tissues are improved. Massage helps you relax after an intense workout, helps you get rid of crepitation and speed up recovery processes.

If your goal is to lose weight, a combination of fitness and massage will allow you to achieve positive results in an optimal time. In this case, a 45-minute massage is recommended. Your skin will be firmer, your silhouette will be sportier, and the appearance of cellulite and stretch marks will disappear.

For a quicker toning of the body, a 30 minute massage is sufficient. In this case, wellness, lymphatic drainage and relaxation massages are suitable.

How to massage your muscles after a workout

During intensive physical activity muscles are the most vulnerable and the risk of injury is quite high. Therefore it is recommended to devote the post-workout period to recovery procedures, especially massages.

The techniques that allow you to relax and soothe the muscles after an intense workout are quite simple and can be very enjoyable. It’s a good idea to have a massage for 2-3 hours after your workout, but no later than 12 hours before starting a new session.

The main aim at the beginning of the treatment is to release tension on the muscles that have been subjected to maximum strain during exercise. The masseur starts by applying gentle pressure to the part of the limb closest to the body;
Special attention is given to the areas where the lymph nodes are located. This is also done without applying excessive pressure to release stagnant tissue. The fluid is then spread evenly over the body by stroking and rubbing;
Slapping with the palms of the hands or with the fist helps to stimulate the blood flow in the affected area;
kneading the muscle with the fingers and moving gradually to the deeper areas;
This is completed by stroking upwards until the muscles in the limbs and cortex relax.
Recovery is much faster and more effective following a massage, and all the stress of the treatment is completely eliminated. Pain and crepature are eliminated and tissues are supplied with oxygen much more effectively.

In addition to physiological aspects, there is a significant improvement in well-being, a feeling of vigour and strength. The elasticity of muscle fibres increases and joint mobility remains at a high level.

Leave a Reply

Your email address will not be published. Required fields are marked *