Massage Therapy for Muscle Recovery
Is Massage Therapy an Essential Recovery Tool?
Did you ever wish you could have a massage therapist on call? Not many things could replace that targeted pressure when your muscles and joints scream for help. Your foam roller in the corner and massage gun in the drawer are nice, but deep down, you know they’re not the same.
So, we wanted to get to the bottom of it: Is massage therapy an essential recovery tool or just a bougie bonus for those with time and cash to spare? Whether you’re a competing bodybuilder or a weekend warrior, massages may fill in gaps you didn’t know you had. Or do they?
Potential Benefits of Regular Massage Sessions
Massage therapist Jimmy Bluff, who’s worked on professional bodybuilders over the last 15 years, including Mike O’Hearn, Kai Greene, and Jay Cutler, says that many of his clients leave feeling “lighter” due to more oxygen and less adhesion and restrictions. “I had multiple Mr. Olympia champions five days out who were not able to pose properly or flex a muscle group due to pain and not able to fully open their bodies during posing rounds,” he says, adding, “when these athletes bodies and fascia is ‘unlocked’, their poses and greater range of motion allows them to display their hard-earned physique with much more ease and grace.”
He also said he could “make a client’s waist smaller and lats wider in a treatment, and their muscle tissue also appears much fuller.” If I was competing, I’d be sold on massage therapy for sure.
From a coaching point of view, Danny Fam, strength coach with an expertise in kinesiology and exercise science, firmly recommends massages as a critical part of recovery. He says, “it’s not something you wait to do when you’re already hurt. When you look at the best athletes, they take care of their bodies before issues arise. It’s very preventative.”
How Effective Are Massages In Recovery?
Amidst juggling time, money, and energy, we wanted to know how massages stack up next to other key recovery pillars.
“Sleep trumps all,” Fam says without hesitation. “You can train hard, you can recover hard, but if you’re not allowing your body to recover during sleep, there’s no massage that could counter that.”
Massage, then, is a potent tool, but not the top one. Think of it as a power-up after the basics are dialed in: sleep, nutrition, hydration, and smart training. If you’ve got those locked down and you’re looking to level up, massage should be next on your radar.
Best Massage Strategy For Recovery
Fam recommends scheduling a massage on your recovery day. “If you’re getting a deep tissue or sports massage, make that your recovery day because your body needs to absorb the work first,” he advises adding that if you train more than four times a week, a one-hour massage once a week is great, but squeezing one in every two to three weeks should be a must.
And if you’re someone who gets a massage once in a blue moon and has knots head to toe, then splitting bodywork into upper and lower sessions over two days is totally valid.
Are Massages Worth The Money When It Comes To Recovery?
“It depends on your goals,” Fam explains. If you’re working out a couple times a week plus doing mobility, corrective exercises, and stretching, massage might be a “nice to have,” but likely a “you should” in most cases.
Regardless, massage is a powerful tool to aid in recovery, especially for those who train regularly or compete at a high level. It can help increase blood flow, circulation, reduce inflammation, and even improve mental focus and mood.
Conclusion
In conclusion, massage therapy is an essential recovery tool that can aid in muscle relaxation, improve circulation, and even enhance mental focus and mood. While it may not be a replacement for other recovery pillars such as sleep, nutrition, and hydration, it is a valuable addition to any recovery routine.
Frequently Asked Questions
Q: How often should I get a massage for recovery?
A: It depends on your goals and training schedule. If you’re training regularly, a massage once or twice a week is recommended. If you’re a weekend warrior, a monthly or bi-weekly massage may be sufficient.
Q: Can I get a massage if I have a injury?
A: Yes, massage therapy can be beneficial for injury recovery. However, it’s important to find a licensed massage therapist who has experience working with clients with injuries.
Q: Is massage therapy expensive?
A: The cost of massage therapy can vary depending on the location, therapist, and type of massage. However, many massage therapists offer packages and discounts, making it more affordable for regular sessions.