Whether you’re a weekend warrior or a full-time competitor, regular massage post exercise can help the body recover and decrease muscle soreness. Massage can also increase blood flow to the muscles allowing fresh nutrients to carry away lactic acid and other waste products. This helps the muscles repair faster.
In one study1 researchers wanted to see if massage massage after the gym metro detroit would aid in the recovery of the gastrocnemius muscle (the large muscle in the calf). The results showed that massage decreased the level of lactic acid buildup in the muscles and increased the levels of a protein called PGC-1alpha which stimulates the production of mitochondria; both of these are important factors in the healing process.
Other studies2 have shown that massage decreases the activity of a protein called NF-kB which promotes exercise-related inflammation and increases the activity of another protein, PGC-1alpha, that stimulates cellular repair. These findings indicate that, in addition to helping the muscles feel better, massage actually causes structural and cellular changes that speed up recovery from exercise.
Massage can help prevent delayed onset muscle soreness (DOMS) and improve performance by decreasing pain, improving circulation and flexibility. There are a variety of massage techniques that can be used post workout including effleurage, kneading, rolling and myofascial release. It is important to let the massage therapist know that you have just worked out so they can work with caution and not overdo it.