Massage Therapy alleviates pain, fatigue and improves your performance!
You've challenged yourself, pushed a little bit harder - and now your paying for it.
You've gone and got yo'self DOMS!
Let's break it down - Delayed onset muscle soreness - which is delayed onset occurs within the first 24 hours after strenuous or exhaustive exercise and gawd do you feel it when it peaks between that 24 -72 hour period! (Guo, 2017).
DOMS comes with
- muscle swelling and reduction in performance ( (Kargarfard et al., 2016; De Marchi et al., 2017)
- decreased range of motion (Cheung et al., 2003; Lavender and Nosaka, 2006)
Why it happens? It's unclear. The most accepted theory is that there is mechanical damage induced by exercise, which creates inflammation (to heal the damage). Which then results in your achy symptoms.
Therapeutic massage therapy has been around for thousands of years, world wide and is used to alleviate the symptoms of DOMS.
Massage Therapy aids in:
This results in great physical benefits such as:
There is also psychological benefits:
Robust evidence shows Massage Therapy is effective for alleviating DOMS, as well as increasing muscle performance. Especially after 48 hours post exercise. (Gou, 2017)
Cheung K., Hume P., Maxwell L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Med. 33, 145–164. 10.2165/00007256-200333020-00005De Marchi T., Schmitt V. M., da Silva Fabro D. C., da Silva L. L., Sene J., Tairova O., et al. . (2017). Phototherapy for improvement of performance and exercise recovery: comparison of 3 commercially available devices. J. Athl. Train. 52, 429–438. 10.4085/1062-6050-52.2.09
Guo, J., Li, L., Gong, Y., Zhu, R., Xu, J., Zou, J., & Chen, X. (2017). Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Frontiers in Physiology, 8, 747. http://doi.org/10.3389/fphys.2017.00747
Kargarfard M., Lam E. T., Shariat A., Shaw I., Shaw B. S., Tamrin S. B. (2016). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. J. Sports Sci. 34, 959–965. 10.1080/02640414.2015.1081264
Lavender A. P., Nosaka K. (2006). Changes in fluctuation of isometric force following eccentric and concentric exercise of the elbow flexors. Eur. J. Appl. Physiol. 96, 235–240. 10.1007/s00421-005-0069-5