Workouts and Massage
A common question I am asked is, "Can I work out after my massage?". The answer to that can be, well, complicated. It is generally a good idea to wait 24 hours before participating in a heavy workout or sports, or up to 48 hours after a firm pressure deep tissue massage, or if you are planning to compete in an event, including a marathon. You may be wondering, "What about the massage therapists I see at marathons?". These massage therapists are offering sports massage in shorter durations using techniques such as assisted stretching to help warm up muscles with a specific goal in mind. That being said, shorter massages before your workout aren't necessarily harmful, but if you plan to be active after your next session with me, I encourage you to keep the activity light, such as a leisurely walk or gentle, short yoga routine.
A few things to keep in mind when planning your next massage.
Massage stimulates the parasympathetic nervous system (PNS) which is what helps us to "rest, digest and repair.". It is a division of the autonomic nervous system, which also includes the sympathetic ("fight or flight") and enteric ("second brain") nervous systems. Among other things, the autonomic nervous system helps to regulate respiration, heart rate and blood pressure. When the PNS is stimulated your body is in a better place to heal, restore and process. If you ever notice your stomach gurgling during a massage or any other relaxing activity, you have your PNS to thank for that! By taking it easy after a massage instead of jumping into strenuous physical activity, your body is allowed to receive the greatest benefits from this stimulated PNS state.
Another benefit of massage is decreased muscle tension which can lead to increased range of motion, or, ROM. When our ROM increases, it may take awhile to get used to the new and improved flexibility. If you are used to exercising or playing sports with a certain range of motion your muscle memory will take some time to adjust to the new increased abilities. It's safer to ease in as you notice the difference instead of going about activity without that time and mindfulness.
Massage can temporarily increase inflammation. Part of what makes massage work as we break down scar tissue and bring circulation to an area will also cause a temporary increase in inflammation, as does most exercise. It is generally best to allow your body to recover from this before doing another activity that will further exacerbate this process.
One of the more common myths about massage is that it flushes out lactic acid. While once believed to be true, we now know that the body is capable of efficiently removing lactic acid within an hour of strenuous exercise without any assistance. That being said, getting a massage after working out can still be beneficial and help reduce DOMS, or, delayed onset muscle soreness. Stay tuned for more info on that in a future blog!
