Massage After a Workout.
A post-exercise Swedish Massage is more than just an indulgence. Research shows that massage boosts strength recovery by 60%. Massage reduces inflammation in the tissue and increases blood flow to the area, which is what speeds up recovery. Let your muscles cool down completely for a couple of hours after exercise before having a light massage. You don’t even need a massage therapist, doing it yourself massage provides the same benefits. Set aside 10-15 minutes before bed on days when you exercise intensely. Use long, smooth stokes with firm but gentle pressure, over the muscles worked and use a foam roller or massage balls on hard to reach places. If you find a knot, move slowly from the outside in, keeping the pressure light, you don’t want to aggrivate an already inflamed area. For acute soreness, apply a cold compress or ice pack for about 20 minutes to decrease inflammation.