As we dive into our fitness routines, whether it’s hitting the gym, running, or practicing yoga, one thing is almost certain—soreness. We push our muscles to their limits, and the next day, we often feel the effects. So, how do we get through that next-day soreness and keep our bodies in top condition?
What many of us experience after a workout is called DOMS (Delayed Onset Muscle Soreness). According to the Journal of Athletic Training, DOMS is muscle pain and tenderness that develops several hours to a day or so after training. A 2005 study found that massage can reduce DOMS by 30% and also decrease swelling, making it a powerful tool for recovery.
Can Everyone Benefit from Sports Massage?
Absolutely! According to the U.S. Department of Health and Human Services, everyone should be exercising. They recommend a minimum of 150 minutes of moderate physical activity each week, with 30 minutes, two days a week, dedicated to strength training that engages all major muscle groups. That’s a lot of potential for sore muscles!
Everyday athletes and casual exercisers alike experience DOMS and can benefit from even a short, post-workout rubdown.
What Exactly is a Sports Massage?
Sports massage is similar to deep tissue massage in that both use techniques that penetrate deep into the muscles. However, while deep tissue massage focuses on eliminating toxins and increasing circulation, sports massage targets specific areas to help prevent injury and optimize muscle recovery.
When is the Best Time to Get a Sports Massage?
A pre-event massage is ideal for focusing on stretching and loosening muscles before an intense workout or event. Because massages can sometimes leave you feeling a bit tender, it’s best to schedule one a couple of days before your activity. To reduce the effects of DOMS, a massage a day or two after your workout will yield the best results.
Why Else Should You Get a Sports Massage?
The American Massage Therapy Association lists over 15 benefits of sports massage, including improved range of motion and enhanced soft tissue function. It’s not just about easing soreness—it’s about improving your overall physical performance.
How to Maximize Your Massage Experience
To fully reap the benefits, sports massage should be done regularly—weekly or bi-weekly treatments are recommended by Health and Fitness Magazine. Additionally, at-home care between sessions can greatly enhance your recovery. Alexandria Professional®’s Injabulo® massage ointment combines the anti-inflammatory properties of Carapa Procera and Calotropis Procera plants with the cooling effects of menthol. Used regularly at home and during treatment, this cream can help alleviate pain from training and reduce inflammation in targeted areas.
So, while we might still complain a bit after a tough workout, take comfort in knowing that the right recovery techniques, including sports massage, can make all the difference. Embrace sports massage and keep your body feeling its best!
