In the world of fitness, sport and overall health muscle recovery seems to be an integral part to peak performance. If you are an athlete, a gym bunny, or if you work out regularly- all are slightly better at recovering muscles are able to help in your progress and health. Massage therapy is one of the best and most time-tested approaches to help speed up muscle recovery. In this post, we will discuss about the function of massage in muscle recovery, its advantages, and who needs it.
Grande Marla: What is Muscle Recovery?
Muscle recovery is the term for the process through which your muscles heal and regenerate following physical labor. Micro rips of muscle fibers during exercise, particularly when they are subjected to vigorous or long-lasting activity. Which is a very natural part of getting stronger and faster. But muscles don’t get better, there needs to be a healing and recovery from what the muscles have been doing.
Recovery — including a myriad of what is known as physiological mechanisms are;
1. Reduction of Inflammation:
Once there is muscle damage
during exercise the body signals an inflammatory response This is a natural
part of the healing process, however inflammation gone overboard will be mostly
recovering.
2. Removal of Metabolic Byproduct:
High level exercise
brings metabolic waste products (e.g.: lactic acid) into the muscles These
wastes may also delay repair and soreness.
3. Replenishment of Energy Storage
Muscles are dependent on
glycogen (a form of glucose that is stored in muscle) to fuel their activity
4. Repair of Muscle Fibers:
Damaged muscle fibers are
repaired by one another, so body builds up mass and muscle strength by merging
different fibers.
Massages are a very important aspect in helping facilitate these recovery processes.
What Massage Does for Muscles: Post Massage Muscle Recovery
Massage is a common practice in which people of many ages
practice; it has been used for hundreds, if not thousands of years to relax,
relieve pain and increase performance. Science backs multiple benefits of
massage for muscle recovery;
1. Increases Blood Flow
Massage increases the blood flow to the muscles — in turn
providing them with much needed oxygen and nutrients for healing. Better
circulation promotes the excretion of metabolic wastes, less soreness and
quicker recovery.
2. Decreases Muscle Tension and Stiffness
Massage relaxes those fibrous, over worked muscles by
breaking down tension and increasing mobility. Especially after a tough workout
time to prevent Pynes and more mobility.
3. Reduces Inflammation
Research suggests that massage also decreases production of
inflammatory cytokines by the body; inflammatory cytokines being a kind
molecule that interferes to some degree with healing. Massage, to minimize
inflammation allows muscles to heal faster.
4. Alleviates Delayed Onset Muscle Soreness
DOMS is the soreness you experience 24 to 72 hours after
working out. Massage can also lessen the severity of DOMS, by means of flushing
blood and relaxing muscles.
5. Promotes Relaxation and Stress Release
Massage, by releasing endorphins, our body’s natural
"feel good" hormones. Reduces stress not only provides better
recovery for the mind but also helps in general well-being.
6. Strengthens Lymphatic Drainage
The function of the lymphatic system in the body is to
remove toxins and waste. Through the release of our tension, massage supports
the body's natural detox system to pump lymph fluid.
Various Types of Massage to Rehab Your Body
There are many types of massage methods and they have their muscle recovery benefits. Below are some of them the most popular:
1. Swedish Massage
Probably the most familiar kind of massage, this style is
made up of long soothing strokes lubricated by oil. Swedish Massage for the
{relaxation | {circulation
2. Deep Tissue Massage
Deep tissue works on the tissues; not superficial areas of
the body and is deeper than sports massage. Especially good for knot-busting
and getting to an area of deep chronic muscle tension.
3. Sports Massage
Meant Only for Athletes – Sports massage treats injuries and
help prevent them, increase flexibility, and improve function. It may be given pre-
or post-exercise.
4. Trigger Point Therapy
This technique targets the trigger knots (deeply held)
location in your muscles. Particularly good for areas of pain and tension that
can be isolated.
One of the best releases in my plane
Focusing on myofascial release, this technique is specifically for the fascia (aka the connective tissue that covers muscles). Action: Unclogs the jamming fascia and provides more mobility.
When Getting a Massage for Muscle Recovery
Massage for Muscle Recovery Timing is Everything with Using the
Strategy Massage Here’s how to time a massage to work for your muscles:
Pre-workout:
Doing a gentle massage right before working out warms up the muscle, increases flexibility and actually reduces chance of injury.
Post-workout:
A massage after exercising helps reduce the
pain, restores blood flow and therefore speed recovery.
Rest days:
Massage on rest days keep muscles flexible and
avoid tightness.
An Intro to DIY Massage for Muscle Recovery
Professional massage therapy is very effective; however, you
can do DIY massage technique support muscle recovery at home too:
Foam Rolling:
a self-myofascial release method that seeks to free muscle tension and increase flexibility
Tennis Ball Massage:
Utilize a tennis ball to target
trouble areas, such as on the back or shoulders even just feet.
Tools for Self-Massage:
Get massage guns, rollers or
sticks to help relax muscles and increase the flow.
Conclusion
Efficient for increasing muscle recovery and decreasing soreness with the enhanced physical performance So be it a professional massage therapist where you go or with DIY techniques at your hands massage combined with recovery routine can help you achieve fastest way to your fitness goals, Massage not only helps the muscle repair and circulation through improving blood flow, reducing inflammation while bringing relaxation into the equation — helps too.
When looking to improve your recovery, possible solution considers
adding regular massage session back into your wellness regiment.
Your muscles will thank you for that
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