Table of contents:
- It turns out that this is the benefit of massage after exercise
- What kind of massage is needed after exercise?
- Massage before exercise also makes exercise more optimal
After strenuous exercise, muscle soreness is common. If you have this, it feels like your body is crushed and you end up lazy to exercise again. So then, actually after exercising you have to recover and prepare to exercise again. It's not difficult, you can do massage after exercise so that your body recovers quickly. Have you never tried massage after exercise? There are a myriad of benefits that you can get, you know. Anything?
It turns out that this is the benefit of massage after exercise
Reported on the Men's Journal page, massage after exercise can speed up muscle recovery. Massage can reduce muscle inflammation that is usually tired or even damaged by exercise. Maybe you could say this method is similar to how pain relievers work. Massage also stimulates the muscle cells to produce more energy, so you can recover quickly.
Research in the Journal of Strength and Conditioning Research in 2015, shows that massage after exercise which is done for about 15 minutes can increase muscle strength. The massage actually stimulates the muscle fibers to repair themselves immediately until they can be reused.
In addition, reported on the Science Daily page, Professor Tschakovsky from Queen University found that massage after exercise can help remove lactic acid which usually causes aches and increase blood flow to the muscles so that the cells in them get enough food.
What kind of massage is needed after exercise?
According to Libby Sharp, a physiotherapist and director at ESPH London, a fitness center, says that massage after exercising at least an hour for optimal effects. That way, massage can reduce muscle inflammation, overcome fatigue, and make the body flexible again.
It is better if the massage is done by a trained expert, not just any masseuse. Do a deep massage to release muscle tension. This post-workout massage focuses on the deepest muscle layers, tendons and fascia (the protective layer that surrounds the muscles, bones and joints) should all be touched. Examples such as types of massage Shiatsu, Thai, Chinese, myofacial release, active release.
Massage before exercise also makes exercise more optimal
According to Libby Sharp, massage after and before exercise both complement each other. Surely the movements of the two are clearly different. Massage before exercise should be done gently. The focus of this massage is different from after training. The focus of this massage is for the production of endorphins to be more motivated during exercise and to calm down.
This massage should be brief, no more than 30 minutes. Also add a light warming motion to this massage. If you press too hard before training, it can cause pain and muscle stiffness, which can reduce sports performance.
