Contents:
- Medical Video: 6 Exercises to Kill Chronic Knee, Foot or Hip Pain
- It turns out this benefits from after-massage massage
- What kind of massage is needed after exercise?
- Massage before exercise also makes exercise more optimal
Medical Video: 6 Exercises to Kill Chronic Knee, Foot or Hip Pain
After doing strenuous exercise, muscle pain often occurs. If it's like this, it feels like the body is crumbling and finally lazy to exercise again. Well then, actually after exercise you have to restore your body and prepare it to exercise again. It's not difficult, you can do a massage after exercise so the body will recover quickly. Have you ever tried massage after exercise? There are a myriad of benefits that you can get, you know. Anything?
It turns out this benefits from after-massage massage
Reported on the Men 's Journal page, massage after exercise can accelerate muscle recovery. Massage can reduce muscle inflammation which is usually exhausted or even damaged by exercise. Maybe you could say this method is similar to how painkillers work. Massage also stimulates muscle cells to produce more energy, so you can recover quickly.
Research in the Journal of Strength and Conditioning Research in 2015 showed that after 15 minutes of massage after exercise can increase muscle strength. The massage actually stimulates muscle fibers to immediately repair themselves until they can be reused.
In addition, reported on the Science Daily page, Professor Tschakovsky of Queen University found that massage after exercise can help eliminate lactic acid which usually causes aches and increases blood flow to the muscles so that the cells inside get enough food.
What kind of massage is needed after exercise?
According to Libby Sharp, a physiotherapist and director at ESPH London, a fitness center, said that massage after exercise does at least one hour so the effect is optimal. That way, massage can reduce muscle inflammation, overcome fatigue, and make the body supple again.
Preferably, massage is carried out by a trained expert, not just any masseuse. Perform deep massage to release muscle tension. Massage after this exercise focuses on the deepest muscle layer, tendons and fascia (the protective layer surrounding the muscles, bones and joints) must all be touched. Examples such as the type of Shiatsu massage, Thai, Chinese, myofacial release, active release.
Massage before exercise also makes exercise more optimal
According to Libby Sharp, massage after and before exercise both complement each other. Surely the movements of both are clearly different. Massage before exercise should be done gently. The focus of this massage is different from after exercise. The focus of this massage for endorphin production is to be more motivated during exercise and to calm down.
This massage should be short, no more than 30 minutes. Also add a mild warm-up movement in this massage. If pressed too hard before exercise, it can cause pain and muscle stiffness, so that exercise performance can decrease.
