Athletes or runners usually love massages after workout not only because they feel better after massage but for the quick recovery from their internal injuries. Massage offers a number of benefits to the joggers including reduction in the soreness of the muscles, quick healing of injuries and fast recovery of muscles if done after exercising. But all these benefits can be availed only if right type of massage is done at right time according to the need of the runner. But usually do not focus on all these points and complaint for ineffectiveness of the massage after exercising.Brief information about the benefits and various types of after exercising massage is given here under for your consideration. Whether you run to relieve your stress, for fun or for competition a massage after exercising offers you following benefits:
Reduce fatigue and muscle pain: The increased intensity of a training program that includes jogging or running can cause pain and fatigue in muscles after exercising, especially you if you are starting with a new training program. A massage can be much helpful in reducing muscle fatigue and pain quickly. In fact, increased intensity of workout releases body-producing toxins like lactic acid in the tissues causing pain in muscles. These pain causing muscle tissues can damage with time due to lack of proper circulation in them, if left untreated for long. A proper massage can help in reducing the tightness and congestion in the muscles.
Fast recovery of muscles after tiring exercise: Your body experiences stresses at various places after a run. The toxins released into the tissue of your body while running stress your muscles. In order to recover from these after exercising stresses massage is the best option as it helps in releasing those toxins out of the muscle tissues.
Increase blood flow and circulation: A good massage after exercising can improve not only the circulation of your blood but also its flow in your body. This increased blood circulation helps in triggering your immune system which in turn helps in expediting the overall healing of the damaged or injured tissues during workout. It also helps in flushing out toxins from your body in combination with other fluids within it. His flushing of toxins also helps in reducing soreness and reenergising your legs for next round of jogging.
Increase in flexibility: Usually athletes increase the range of their motion to improve their efficiency and performance. This increased motion also causes an imbalance in your musculoskeletal system causing tightness and pain in the It band, knees, hamstrings and Achilles tendon. This imbalance after exercising can be reverted easily by a good massage. An experienced therapist evaluates the condition of the athlete through his postural errors and the source of pain before determining a suitable massage for him. Sometimes the source of pain does not exist at the spot of pain experienced. So it is necessary to find out that source to rub it properly for reliving the pain by increasing its flexibility.
Promote relaxation: A proper massage also helps in promoting relaxation not only in the muscles but also in the mind by reducing stresses. In this way rubbing after exercising helps in making you ready for next sprint by re-energising your body.
Improvement in overall health: The improvement on blood circulation due to massage also helps in improving the functioning of other systems of your body. In this way the improved circulation after exercising affects your overall health, directly or indirectly, along with your running potential. In fact the cells and tissues of your body receive better oxygen and nutrients due to this better circulation system.
Choosing the best type of massage
All the benefits of massage can be possible only if a suitable massage is done after exercising. Most runners do not know which massage can be good for their physical stresses after exercising. There are nearly 30 types of massages from which they have to choose the best one according to their physical condition. Brief information about some of popularly used after exercising massages is given here under for the guidance of the runners.
Active release technique: This massaging technique can be used to relieve the adhesions in the muscles and reducing the build-up in scarred tissues by combining movements with specifically deep pressure. The therapist evaluates the tightness, texture and mobility of the soft tissues by using his/her hands so that the adhesions in the muscles can be broken up with the movement of the muscles as well as his/her hands. It is normally used when the scarred tissues affect the mobility of the body especially due to plantar fasciitis, shin splints and hamstring injuries.
Swedish effleurage or massage: This massage style is usually linked with pampering and relaxation and for that reason it is also known as the massage of modalities. Most runners prefer this massage while preparing for big competitions. In this after exercising rubbing activity the therapist pressurises the affected body part with long but light flowing strokes to increase the blood flow and release the tension in the muscles. It is normally used as a good recovery tool after hard exercising as it also helps in relaxing and reenergizing you along with building up your confidence.
Trigger point therapy: This modality massage helps in reducing pain in your muscles by focusing on the sources of pain and muscle knots. The therapist first finds out the areas of referred pain and knots in the muscles then he loosens the adhesions by applying deep pressure. It is used for treating injuries like hamstring injuries, calf strains and tightness in IT band like A.R.T.
Deep tissue massage: This massage is commonly used for relaxing deep and superficial layers of the tensed muscles and fascia due to intense workouts. Unlike trigger point therapy this massage type works specifically on the problem area of the entire muscle to relieve its interconnected tissues and tight spots.
Thus the joggers should have a massage every time after exercising but if it is not possible every time then they can also use some self treatment techniques like lacrosse balls, foam rollers, massage sticks and tennis balls for relieving the tissues of their muscles so that they can be ready for next round.