Why Massage is Important When Starting a New Exercise Program

Woman receiving a massage after starting her exercise program
Any time you start a new workout routine, increase your present workout routine, try a new sport or try new exercise equipment, you will likely suffer from delayed onset muscle soreness (DOMS). This pain and soreness usually occurs within 12-48 hours following your workout and can last a day or two. Incorporating massage as part of your exercise regimen will help alleviate muscle soreness and speed tissue recovery.

What Causes Your Muscles to Get Sore After Exercise?

When you exercise, the muscles go through a lot of stress and strain. This stress on the muscle results in small microscopic tears of the muscle fibers.

These microscopic tears of the muscle fibers lead to inflammation as the body repairs itself. This is natural and should resolve itself in 24 to48 hours. This soreness is telling you that the muscles are adapting to the new stress. These adaptations are making the muscles stronger so that they can perform the exercise easier the next time.

If you experience soreness after your exercise routine, take it easy for the next day or two so that your body can adapt. Also, take note as to how long the soreness lasts. If the soreness lasts more than two days, lessen your workout routine so that you don't injure yourself further. Use less weight or do less repetitions of the exercise. Also, it's good to have a cooling off period as you end your exercise routine.

How Can Massage Help Alleviate Soreness?

Massage helps the muscles adapt to the demands of strenuous activity. According to research, it does so by reducing the production of cytokines, a compound that aids in inflammation. Massage also stimulates mitochondria, the part of the cell that turns glucose into energy that is necessary for all functions and repair.

Pre Exercise Massage

A pre exercise massage is stimulating and vigorous. The purpose of this is to wake up the nervous system and increase blood circulation to the muscles, tendons, and ligaments.

Post Exercise Massage

Massage after a workout improves the recovery process by transporting the by products from the metabolism away from the muscles more effectively. According to research, post exercise massage speeds up recovery time due to increased nutrient distribution and blood flow. Post exercise massage is also a great way to relax both the body and mind after a strenuous workout.

What is the Best Type of Massage for Sore Muscles?

There are number of different massage techniques designed to promote relaxation and alleviate muscle soreness including sports massage, deep tissue massage, Swedish massage and trigger point massage. Also, stretching is a very important component in alleviating DOMS. It has been my observation that people don't stretch enough. Stretching the muscles and fascia (fascia is the connective tissue that surrounds each muscle) helps break the cycle of soreness to muscle spasm to contraction and tightness.

Flexible and supple muscles are important throughout life, especially when beginning a new exercise routine, to prevent pain and injury. Stretching helps keep your muscles flexible. Stretching before your workout will help warm up the muscles and increase your muscle range so they are less likely to tear and cause soreness. Incorporating a stretch routine in combination with massage therapy will help your muscles remain supple and flexible. Be sure to consult with your personal trainer about the proper way to stretch to prevent injury.

Sports Massage

During a sports massage, your therapist will incorporate a series of vigorous kneading techniques designed to increase circulation and support tissue repair and will often incorporate stretching into the massage routine.

Deep Tissue Massage

Deep tissue massage targets the deeper layers of muscle tissue where soreness begins. This massage not only helps relieve pain, but can also help you feel more relaxed because it increases serotonin. Serotonin is the "feel good" chemical released by the brain.

Trigger Point Massage

Trigger point massage targets specific areas of the body where there is pain, instead of focusing on entire muscle groups. This is a great massage for muscle injuries, however, you may experience some soreness the next day.

Swedish Massage

This is a less vigorous massage that incorporates a series of circular techniques and gentle strokes to alleviate soreness and promote relaxation.

How Often Should I Get a Massage?

Massage therapy is similar to a fitness program. Consistent massage therapy can provide positive results. Your massage therapist will assess your needs and develop a massage program that is best for you.

Yours in Good Health,
Eugene Wood
Certified Massage Therapist

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