Massage therapy industry experts are constantly evolving to confirm their relevance in the health and wellbeing sector. This has resulted in further research & studies being directed to confirm the overall benefits of pre and post massage therapies.
There are still findings that require additional research to substantiate the overall benefits. However current research has been consistent in their findings that pre and post massage therapies have had an impact in relation to the following:
- Injury Prevention & Recovery
- Decreasing inflammation,
- Flexibility (primarily in rehabilitation clients)
- Improved mental health & cortisol levels throughout the body paired with endorphins
- Reducing delayed onset muscle soreness (DOMS)
- Improving psychological responses
- The benefits to older populations with overall muscle damage and improvements in balance to prevent falls.
- Post strength workouts relief using western massage techniques such as effleurage, petrissage, and vibration
Pre-Exercise Massage Therapies
Prior to a sporting event it is very common for athletes to have a soft tissue massage to assist with current tightness, and to release any tension present in injured areas.
Professional massage therapists apply these sports massages using a combination of various techniques including friction, compression, or kneading along with some stretching to increase blood flow into muscles that have been overworked. This helps to relieve any muscle spasms and lactic acid build up.
A very popular trend in pre massage therapies seen today is known as the myofascial release therapy. This can be achieved through various techniques such as foam rolling, using myofascial balls or massage guns to release tightness around major muscles and to improve blood flow in the area, in preparation for training.
This is usually performed by the individual themselves prior to a session, a method commonly used and seen as cost effective. This is a common trend that has been approved across the sport and health and wellbeing industries recommended highly by allied health professionals working in professional sport and with the general population.
Post Exercise Massage Therapies
For post exercise relief, studies showed that massage techniques after strength training can be applied, as long as you are mindful of the type of massage therapy you commit to.
After a solid session in the gym, a long run, or marathon type event, relieving tightness and the trigger points will allow your muscles to move freely again and reduce any pain that you may be experiencing.
To achieve this opting for a soft tissue massage immediately after or the next day can help to decrease muscle soreness and facilitate a faster recovery. Swedish Massage is the most common choice. The primary focus is on the soft tissues and muscles. This prevents any further damage to let’s say if you were to go for a deep tissue massage. It will increase blood flow as well as encourage relaxation leading to stress release and quality sleep and possibly reduce delayed onset muscle soreness (DOMS).
If you can wait a few days after a session, a massage therapist will drive deeper into your muscles and focus on any tightness or trigger points that may have developed (those knots and tight points in your muscles that hurt when you push on them). The Deep Tissue Massage helps your recovery by targeting the deeper layers of muscle tissue and connective tissues around your joints, muscles, and bones.
The key to this type is that it brings more blood flow into those deep tissues which can lead to better healing. It also helps with flexibility as it targets stiffened joints or other problem areas that might be causing tightness in your muscles, which is another thing you want post-workout.
How to Schedule into your Training Plan
The main question we tend to ask ourselves is with all the benefits listed from pre and post massage therapies above, how do we ensure we program these therapies accordingly into our training plan. Here are some factors to consider prior to committing to assist you.
- Communicate with your remedial massage therapist who will work with you to provide suitable treatment if you want one on the day of training or if you have any injuries, medical conditions that they need to consider.
- Wait at least 24 hours after your training session, if you prefer a deep tissue massage therapy due to muscles being fatigued.
- If you want a massage on the same day post training, focus more on Swedish massage technique which is based more on a soft approach, targeting blood flow and relaxation.
- if you must train on days, you want a massage, it is recommended you do the opposite to what you had the massage on. For example, train upper body if you had your legs worked on. (be mindful, remember if you had your back massaged and plan to do a leg day, you shouldn’t do weighted squats because you’re still working your back)
- Your muscles will be softer and looser following the massage and you will be more likely to injure yourself, so it’s best to allow your body time to recover and settle from the massage prior to commencing your next session
- Prior to your workout, focus on pre- workout methods related to myofascial release using methods such as foam roller, myofascial ball, or massage guns to help relieve tightness.
- If unsure, always seek advice from allied health professionals to assist you in proving the right plan around your routine.
References
Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train. 2005 Jul-Sep;40(3):174-80. PMID: 16284637; PMCID: PMC1250256.
Davis HL, Alabed S, Chico TJA
Effect of sports massage on performance and recovery: a systematic review and meta-analysis
BMJ Open Sport & Exercise Medicine 2020;6:e000614. doi: 10.1136/bmjsem-2019-000614
Kargarfard, M., Lam, E. T., Shariat, A., Shaw, I., Shaw, B. S., & Tamrin, S. B. (2016). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. Journal of sports sciences, 34(10), 959-965.
Naderi A, Aminian-Far A, Gholami F, Mousavi SH, Saghari M, Howatson G. Massage enhances recovery following exercise-induced muscle damage in older adults. Scand J Med Sci Sport. 2021;31(3):623–32.
