The Importance of Massages if You Train Intensely

Fitness

May 1

When it comes to intense training, you’re probably familiar with the burn in your muscles, the satisfying sweat, and the feeling of accomplishment after pushing your limits. But have you ever considered that your post-workout routine might be just as important as the workout itself? Enter the world of massages—a game-changer for anyone who trains intensely. Let’s dive into why regular massages aren’t just a luxurious treat but an essential component of a serious athlete’s regimen.

The Science of Recovery

First off, let’s talk about recovery. Intense training leads to microtears in your muscles—tiny injuries that your body needs to repair in order to get stronger. This process, known as hypertrophy, is the backbone of building muscle. However, without proper recovery, these microtears can lead to soreness, stiffness, and even injury. That’s where massages come in.

Massage therapy increases blood circulation, which helps deliver oxygen and nutrients to your muscles more efficiently.

This accelerated blood flow also aids in the removal of metabolic waste products like lactic acid, which can accumulate after a hard workout and contribute to muscle soreness.

Flexibility and Injury Prevention

Another key benefit of massages is improved flexibility. When you train intensely, your muscles can become tight and inflexible, which increases the risk of injury. Regular massages help to stretch and lengthen the muscles, tendons, and fascia, promoting flexibility and reducing the likelihood of strains and sprains. In other words, massages can help keep you in the game, rather than sidelined with an injury.

Mental Benefits: Relaxation and Stress Reduction

Let’s not forget the mental side of things. Intense training can be mentally taxing, leading to increased stress levels and even burnout. Massages offer a significant mental boost by activating the parasympathetic nervous system, which induces relaxation and helps to reduce stress hormones like cortisol. This mental relaxation can translate to better focus and motivation during your next workout.

The Best Time for a Massage

You might be wondering when the best time is to schedule a massage. Generally, a post-workout massage is ideal as it helps your muscles recover faster. However, don’t overlook the benefits of a pre-event massage, which can help warm up your muscles and prepare them for the intensity to come. Just make sure to communicate with your massage therapist about your training routine so they can tailor the session to your needs.

Conclusion: A Key Tool in Your Training Arsenal

Incorporating regular massages into your fitness routine isn’t just about pampering yourself—it’s about optimizing your performance and longevity in your sport. Whether you’re a seasoned athlete or just getting serious about your fitness journey, massages can help you recover faster, prevent injuries, and maintain your mental well-being. So, next time you’re planning your training schedule, make sure to add a massage to the mix. Your body—and your performance—will thank you.

References

Ernst, E., & Pittler, M. H. (1998). Massage therapy for low back pain: A systematic review. Journal of Pain and Symptom Management, 16(3), 210-216.
Field, T., Hernandez-Reif, M., Diego, M., & Fraser, M. (2007). Lower back pain and sleep disturbance are reduced following massage therapy. Journal of Bodywork and Movement Therapies, 11(2), 141-145.
Crane, J. D., & Ogborn, D. I. (2016). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 8(365), 365ra153.
Best, T. M., Hunter, R., Wilcox, A., & Haq, F. (2008). Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clinical Journal of Sport Medicine, 18(5), 446-460.