The Benefits of Massage for Exercise Recovery
Massage has long been used by athletes and active individuals to help muscles recover after strenuous workouts. The increased blood flow and reduced muscle tension provided by massage can help the body bounce back faster. But is it wise to exercise again soon after getting a massage? Here's a closer look at the benefits of massage and whether you should work out after.
Massage Increases Circulation
One of the main effects of massage is enhanced circulation in massaged tissues. The mechanical pressure causes blood vessels to dilate, bringing fresh oxygenated blood to fatigued muscles. This helps remove lactic acid, improve flexibility, and accelerate healing.
Massage Lowers Muscle Soreness
Post-workout muscle soreness often peaks 24-72 hours after exercise. Research shows massage can reduce delayed onset muscle soreness substantially. Rubbing out tight, overworked muscle groups helps minimize achiness.
Is Working Out After Massage Recommended?
The answer depends on the type, duration, and intensity of your massage as well as your fitness level and goals.
Benefits of Exercising Post-Massage
Working out after a massage offers benefits like:
- Increased range of motion
- Elevated energy and circulation
- Reduced risk of injury
However, research also shows the body may require adequate rest to fully benefit from massage. So timing matters.
Downsides of Post-Massage Workouts
Potential downsides of exercising too soon after massage include:
- Overstressing muscles
- Subpar workout performance
- Delayed workout recovery
How Long Should You Wait to Work Out After Massage?
As a general rule, it's best to avoid strenuous workouts for at least six hours after a rigorous sports massage. Here are some guidelines on appropriate wait times:
Swedish Massage
Gentle: Work out 0-2 hours later
Firm: Work out 2-6 hours later
Deep Tissue Massage
Moderate: Work out 6-12 hours later
Intense: Work out 24+ hours later
Trigger Point Therapy
Light: Work out 2-4 hours later
Extended: Work out 6-24 hours later
Tips for Exercising After Massage
Follow these tips to maximize workout benefits if exercising post-massage:
Do Dynamic Stretches
Warm up muscles with light cardio and full range of motion drills before strength training or high intensity intervals.
Focus on Active Recovery
Emphasize active restorative exercises like walking, yoga, pilates. Avoid heavy lifts or long runs.
Hydrate Well
Drink plenty of electrolyte-rich fluids before, during, and after workouts following massage therapy.
Listen to Your Body
Scale back immediately if you feel pain, fatigue, cramps. Your body may need extra rest to integrate massage benefits.
Alternative Recovery Strategies
If skipping workouts after massage, engage in leisure activities that facilitate recovery such as:
Sleep
Catch up on sleep after a massage session instead of exercising for superior restoration.
Healthy Eating
Fuel your body with whole foods rich in anti-inflammatory nutrients to optimize recuperation.
Stretching
Gently stretch massaged muscles to increase pliability without overexertion.
Foam Rolling
Use a foam roller to massage sore areas and maintain looseness while avoiding intense training.
Using Massage Guns Post-Workout
Percussive massage guns like Theragun provide rapid pulses to enhance workout recovery. Guidelines include:
Pre-Workout
Use massage gun for quick tight muscle release and activation prior to training.
Post-Workout
Target specific muscle groups with massage gun directly after training to reduce delayed onset muscle soreness.
Rest Days
Focus massage gun on stiff, overworked areas like shoulders, hips, thighs to accelerate active rest.
When using massage guns before or after workouts, begin with lighter pressure and increase intensity gradually only if muscle soreness has eased.
Massage for Injury Treatment vs. Performance
Your purpose for getting massage therapy also impacts appropriate timing for subsequent workouts. Key differences include:
Injury Rehab
Schedule more rest days after massage when managing an injury to allow full tissue repair and avoid re-strain.
Athletic Prep
Pre-competition sports massage primes muscles for peak performance. Light activity may benefit 2-24 hours later.
Discuss your specific fitness goals with your massage therapist. They can advise you on suitable activities for the hours and days following personalized treatment sessions.
Should You Work Out After a Massage? The Takeaway
Rebounding too quickly into intense training after massage risks undoing the recovery benefits. Allow 6-24 hours before heavy lifts or cardio intervals depending on massage type and pressure.
That said, gentle active movement can promote healthy blood flow if muscles feel loose versus strained post-massage. Just be sure to stop if you feel increased soreness.
Tracking your energy, range of motion, and muscle repair over time will help you learn the ideal workout hiatus to maximize gains from therapeutic massage.
FAQs
Can Massage Cause Muscle Soreness?
It's normal to feel some muscle soreness 1-2 days after deep massage work. This reflects the body's natural healing response. Stay hydrated and use gentle stretches to manage.
Is Heat or Ice Better After Massage?
Heat helps relaxed muscles absorb massage benefits. Use a heating pad or warm bath. Ice reduces inflammation from intense massage. Use ice packs 10 min on/off.
Can I Work Same Muscle Groups?
It's best to train different muscle groups after massage to avoid overtaxing the same areas. So switch up strength training or cardio focus.
Will Massage Drain My Energy?
Massage may make you feel relaxed and sleepy afterwards. But many experience a rebound energy boost 6-24 hours later once muscle repair sets in.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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