Athletes have long recognized the value of massaging their muscles after an intense workout but experts have been unsure of how necessary or how effective the practice is. But a recent study by Ohio State University researchers found evidence that Swedish massage improved the time it took for the muscle to recover and the massaged muscles had less damage and less evidence of swelling and inflammation. They believe they have discovered scientific evidence of the healing effects of massage.
Although the early testing was done on animals, the results are considered a strong start toward scientific confirmation of massage’s benefits to athletes after intense eccentric exercise, which causes muscles to contract and lengthen at the same time. Continued testing will be conducted in a clinical setting to determine how much massage is needed, for how long, and when after exercise it should be performed.
As Swedish massage is the most popular, it was used in the study. Many athletes were interviewed, adding anecdotal evidence to the findings. The long strokes, joint movement and kneading techniques of Swedish massage were cited as bringing relief and comfort to the participants.
People who are involved in sports and exercise activities should consider finding a certified massage therapist, although training a walking partner or spouse to perform massage on each other is a cheaper alternative. It is relatively easy to learn some simple Swedish massage techniques. Some people also find relief with a foam roller. A wonderful site at www.videojug.com/film/how-to-perform-swedish-massage-therapy features numerous videos where the techniques can be studied. Massage has also long been recognized as a de-stressing procedure as well, so practicing it after exercise is only one time when its benefits can be enjoyed. Another interesting and helpful site at www.selfmassageforathletes.com/home_html also offers techniques, routines and benefits of learning to massage your own aches and pains. Various tools are discussed and links to other sites are also included.
The anterior tibialis muscle was tested as it is the shin muscle that many humans complain about when first beginning a walking program. The animals tested were reviewed after exercise, with those receiving massage compared to those who received no massage. Those who received massage had less inflammation and an improved function and strength recovery of 60 percent compared to 15 percent for the non-massaged muscles. The research is published in a recent issue of the journal Medicine and Science in Sports and Exercise.
Don’t forget this important addition to your physical routine so you can exercise safely and stay healthy!
