What Kind of Massage Is Best for Sore Muscles From Exercise?

A vigorous workout can make you feel great -- but it can also leave you with very sore muscles. Over the last several years, research has proven what massage clients have been reporting for decades: When they receive massage after exercising, they experience a decrease in muscle pain and soreness and a faster recovery time. A wide range of therapeutic massage modalities are available to help you go from sore to serene in an hour or less.

Research

• Exercising can cause tiny tears within the muscle fibers. This triggers the body's natural first response to any injury, which is inflammation. According to a study published in 2012 in the journal "Science Translational Medicine," receiving massage within a few hours of having exercised actually reduced the body's inflammation reaction, while simultaneously activating cell repair functions.

Techniques

• Since each individual's specific exercise routines are unique, talk to your licensed massage therapist about which of the many available techniques would best benefit you. Generally speaking, the most commonly used techniques by therapists will get you to the goal you're seeking post-workout. Swedish massage, which involves five different techniques, is a great way to start a postworkout massage. However, the two types of strokes that are best for easing muscle soreness, increasing circulation, and promoting healing are effleurage and petrissage.

Description

• In "Massage Therapy Principles and Practice," author Susan G. Salvo describes these two techniques. Effleurage involves long, flowing, rhythmic strokes that are repeated and follow the contour of the body, at whatever pressure the client needs and is comfortable with. This warms up the muscles and increases circulation. Petrissage consists of "rhythmic lifting, squeezing, and releasing of tissue, working parallel to the muscle fibers." This technique releases the metabolic wastes and brings new blood and oxygen to the tissues. In addition, when it's needed, your massage therapist will do some connective tissue work to release any remaining restrictions in the fascia (connective tissue that surrounds your muscles). When combined, all of these massage techniques will increase your range of motion and flexibility, and restore balance within your muscles so that they can work more effectively together.

Extra Benefits

• Applying appropriate pressure to localized knots can release trigger points and bring the muscles back into balance.

  As an added bonus, massage also has powerfully relaxing effects on the nervous and endocrine systems. During your session, your brain releases the "feel-good" chemicals dopamine, serotonin and endorphins, while also reducing cortisol levels. The result is reduced stress, decreased pain, and increased relaxation. The bottom line is that a great massage will get your body ready to perform exceptionally during your next workout, game, or marathon. The more you receive massage, the greater the benefits to your body, mind and spirit.