Massage is considered one of the methods of health preservation and has become increasingly popular in people's lives. So, is it helpful for muscle soreness after exercise or a long day? What is the technique for muscle soreness massage?
Is massage effective for muscle soreness?
Massage is effective for muscle soreness.
Muscle soreness is caused by the accumulation of local lactic acid in the body, which then hinders blood circulation. Massage can unblock the meridians and blood vessels, accelerate blood circulation, and accelerate the breakdown of lactic acid, thereby relieving the symptoms of muscle soreness.
Massage techniques for muscle soreness
Although the location of muscle soreness varies, the massage technique is the same. Just follow one rule, which is to massage along the direction of the muscles, from the thicker end to the thinner end or from the thinner end to the thicker end. Massage the muscle group in the area where it is sore.
During the massage, the left and right hands form a pinching shape, with the thumb, index finger, and middle finger as the main fingers, and the other fingers as auxiliary. The strength should be moderate and the speed slow. Generally, it is advisable to massage back and forth for 15 minutes, three times a day.
When is the best time to massage muscle soreness?
Massage is generally performed 48 hours after exercise.
The time when muscle soreness begins to appear is usually between 12 and 24 hours after exercise, and the symptoms stabilize after 48 hours. If massage is performed immediately after exercise, it will increase muscle fatigue and will not accelerate the breakdown of lactic acid that has not yet penetrated the muscles. Only when the lactic acid has basically stabilized, that is, when muscle soreness appears, is the best time for massage. Therefore, it is advisable to massage 48 hours after exercise.
Other methods to relieve muscle soreness
Stretching exercises
Procedure: Stretching exercises, also known as static stretching exercises, can be performed at a distance of half a meter from the bed, facing the bed. Squat slowly until the thighs are parallel to the ground, and then slowly stand up. Repeat this 20 to 30 times. Finally, stand up and stretch. When stretching, stand on one leg and grab the other leg with your hand, pull it upwards and hold for 30 seconds, then switch to the other foot and repeat.
Efficacy: The principle is similar to massage. By relaxing and stretching the muscles, it promotes local blood circulation and breaks down lactic acid in the muscles.
Hot compress
Procedure: Use a hot towel to apply heat to the area of muscle soreness. Just make sure that the temperature of the prepared hot water is between 60-80 degrees.
Efficacy: Hot compress can promote blood circulation, accelerate metabolism, and relieve the pain caused by muscle soreness. This method works better when combined with stretching exercises.
Tips
1. Using cold compress methods to relieve muscle fatigue immediately after exercise can also help alleviate the symptoms of muscle soreness. However, cold compress should not be used after muscle soreness appears.
2. Timely supplementing enough protein, vitamins, and other nutrients that are beneficial to muscle fiber cell growth is also helpful for muscle soreness. Therefore, you can eat more foods such as beef, chicken breast, eggs, and carrots.
3. After muscle soreness appears, do not continue exercising, but you can do some aerobic exercises such as brisk walking, which also helps with the recovery of muscle soreness.
