As an athlete, you’re always looking for ways to improve your performance and reach new
physical heights. Whether you want to lift more weight, jump higher, run faster, or perform better in a specific sport, you don’t shy away from workout challenges. However, intense and consistent physical activity can take a toll on your body––sometimes to the point where soreness and muscle fatigue keep you from performing at your best. To that end, many athletes are looking into recovery tactics. One prominent example is deep tissue massage.
Care to learn what that is and how it can aid muscle recovery? Read on because we are
breaking it all down for you today.
What is Deep Tissue Massage Therapy, And How Does it Differ From Other Types?
Deep tissue massage is a therapy designed to target muscle tissue that lies well below the
surface. This type of massage is done by applying more pressure with slow strokes, allowing the therapist to target the deep muscle layers and connective tissues.
Such massages are different from a regular massage in two primary ways:
● Intensity. The biggest difference is that a deep tissue massage is more intense, and the
therapist must apply more localized pressure. As such, this treatment option can be
more uncomfortable, especially for people experiencing significant muscle tension.
● Purpose. Where a regular massage aims to bring about relaxation and offer some relief,
a deep tissue massage primarily focuses on releasing tension from the muscles and
connective tissues.
What Are Other Benefits of Deep Tissue Massage?
1. Improve Muscle Recovery
Deep tissue massages improve blood circulation, allowing more nutrients and oxygen molecules to travel to the muscles you’ve trained, promoting repair. Moreover, improved blood flow to your muscles can stimulate the removal of metabolic waste
products, which reduces inflammation and could support the healing process.
It’s worth noting that some degree of inflammation is beneficial for hypertrophy. However, too
much can affect your recovery and performance from workout to workout.
2. Reduce Muscle Soreness
Just as improved blood circulation can speed up muscle repair, it can also reduce delayed onset muscle soreness (DOMS). Soreness typically surfaces 24 to 36 hours after training and peaks within 48 to 72 hours. A massage after exercise can reduce the duration and intensity of muscle soreness. Additionally, because deep tissue massages are more intense, they can more effectively break up muscle knots and release tension. Finally, massages can promote lymphatic drainage, promote the removal of metabolic waste from your muscles, and reduce inflammation, which often contributes to soreness.
3. Improved Flexibility
Muscle tightness is an inevitable result of working out, and we must find ways to counteract
these unfortunate effects to stay mobile and injury-free. First, intense training can lead to scar tissue formation in the muscles. When training, we break down muscle tissue, which causes micro-tears (tiny wounds) to develop. As muscle repairs itself, it forms scar tissue.
Deep tissue massage can break down such adhesions, promoting flexibility. As a result, we can move more freely through a longer range of motion.
4. Promote Relaxation
Physical distress can often lead to psychological stress, anxiety, and feelings of unease. Think of it this way: How do you feel near the end of a demanding workout? Chances are, you’re exhausted and eager to finish up and go home. Similarly, how do you feel when a muscle hurts? It probably nags you and affects your mood. Just as a deep tissue massage delivers physical benefits, it can also promote relaxation, reducing anxiety and stress. Controlling stress can further contribute to recovery, well-being, and long-term motivation to stay active and pursue your fitness goals. Additionally, massages can promote the production of endorphins––hormones that suppress pain and are known to improve our mood and even bring about temporary euphoria. If you want to experience these and other benefits, book your 60-minute deep tissue massage session for Amsterdam today. Our therapist will visit you at home and tailor the massage to fit your needs and preferences.
But What if You Can’t Afford Regular Massages?
Going for a weekly massage sounds great, but it can get expensive. Fortunately, there are
alternative forms of treatment and strategies you can use to speed up the recovery process
following a strenuous workout:
1. Self-Massage
Self-massage techniques are not as effective because you can’t reach all areas of your body, and you may not have that much experience applying enough pressure at the right points. However, you can still massage certain parts of your body and reap some of the benefits.
Forexample, massage your:
● Scalp, the base of your skull, your neck, and your upper back
● Hands, wrists, forearms, upper arms, and shoulders
● Thighs, buttocks, and hip flexors
● Calves, ankles, and feet
Massage each area for a few minutes until your hands get tired. You can do this several times daily, depending on how stiff and tense your muscles feel.
2. Foam Rolling
Foam rolling is another effective way to massage different parts of your body and experience
relief. You can purchase a more rigid foam roller if you’re used to massages or a softer one if
you can’t tolerate that much discomfort.
The idea is to lie on top of the foam roller and massage different parts of your body. Unlike
self-massages, foam rolling is fantastic for targeting your upper back. Additionally, you can foam roll your:
● Calves
● Quadriceps
● Hamstrings
● Buttocks
● Hip flexors
● IT band (the side of your upper thighs)
● The sides of your upper torso
Like self-massages, focus on each area for a few minutes and foam roll several times a day if
necessary.
3. Static Stretching
Static stretching is the third practical way to promote muscle recovery, ease muscle tension, and improve your mobility at home.
You can do various stretches at home to target most of your muscles. Here are some practical examples:
● Chest - standing wall/doorway stretch
● Upper back - kneeling lat stretch with chair
● Lower back - child’s pose (yoga)
● Biceps - wall bicep stretch
● Triceps - behind-the-head stretch
● Hips - kneeling lunge stretch
● Quads - standing quad stretch
● Hamstrings - bend forward, seated stretch
Hold each stretch to moderate discomfort for up to 60 seconds before relaxing.
Final Words
Deep tissue massages are an effective therapy designed to relieve muscle tension, promote
relaxation, and speed up muscle recovery. Some decent alternatives to deep tissue massages include self-massages, foam rolling, and good old static stretching.
That said, if you want to experience the full benefits, why not book a deep-tissue sports
massage (for Amsterdam) with one of our skilled therapists? Click here to learn more about our services and get started today.
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