Everyone has experienced body pain and soreness after exercise. That’s because when we work out, the muscles and connective tissues incur damage and microtears. While this is necessary to promote muscle growth, it’s not always comfortable. As such, it’s ideal to get a post-workout massage, which speeds up muscle recovery, decreases inflammation, improves blood circulation, and provides quick pain relief. Moreover, it can reduce stress and anxiety by allowing your body to relax completely.
With all these benefits, you may be eager to stretch out the effects of a post-workout massage. Here are some tips that can help you do that.
Unwind after your massage
A post-workout massage puts you in a state of relaxation, so by immediately returning to your tasks, you may be unable to indulge in that peace and calm. That’s why when choosing a time for a massage, you should book it at a time when you can unwind afterward. That means on the weekends or at night when you don’t have any work coming up. This allows you to avoid daily activities that cause muscle tension, such as sitting too long or practicing repetitive movements. It also reduces the chances of stress or anxiety, letting you indulge in that post-massage calm. Additionally, take a rest day or two without exercising. Allow the microtears in your muscle to recover so you can perform better when you return to the gym.
Pay attention to your posture
Staying in one position for too long can cause muscle fatigue and tension since your muscles exert extra effort to keep you stable. That’s why when you have poor posture, the pain relieved by your post-workout massage builds up again. As such, it’s essential to invest in furniture that promotes lifelong wellness. The best ergonomic chairs are a must for office workers since they encourage the correct posture. This reduces shoulder, neck, and back pains and increases comfort, so you minimize the effort your muscles exert. You can also invest in an innerspring mattress designed to be firm enough to keep your spine aligned as you sleep. Studies find that mattresses promoting spinal neutrality result in 18% lower pain levels. Products like these promote good posture and help your muscles stay loose longer after your massage.
Move and stretch frequently
In the same way proper posture promotes long-term pain prevention, you should also move and stretch frequently. Regularly stretching and movingyour body can keep your muscles flexible and strong. That’s because when your body remains stagnant for too long, your muscles shorten and get tighter. This is particularly important after a post-workout massage, which can cause your muscles to stiffen due to inflammation. By doing light exercises like walking around and stretching, you promote blood flow and prolong the effects of your treatment.
Keep yourself hydrated
Staying hydrated is critical to preventing muscle weakness and fatigue. Water replenishes electrolytes like sodium, potassium, and chloride, which are needed to sustain efficient muscle function. This is why dehydration can worsen delayed onset muscle soreness or the pain you feel a day or two after exercising. Drink water before and after your workout, as well as before and after your massage. By staying properly hydrated, you can reduce soreness after your training and prolong the relieving effects of a massage.
A post-workout massage can be healing for both your mind and body. By following these four tips, you can prolong its effects and better prepare yourself for the next time you exercise.
Written exclusively for learnmuscles.com