Researchers at McMaster University set out to determine if massage post exercise could alleviate inflammatory responses to high intensity exercise. The researchers had subjects complete a maximal voluntary stationary bike test to failure and afterwards each individual was given a 10 minute massage on one leg only. Muscle biopsies were taken at 10 minutes and 2.5 hours after exercise and the muscle tissue underwent a genetic analysis. The results were interesting in that the massaged muscle had much lower markers of inflammatory cytokines and promoted biogenesis of mitochondria, the energy producing units of the cells.
We all know massage feels good, but now there is proof to show that massage post workout can actually be beneficial for recovery and performance. Athletes can recover from exercise much faster if inflammation is controlled and athletes theoretically can perform at higher levels long-term if mitochondrial density is increased.
Now many of you may be thinking that this is nice, but you do not have the funds or access to a massage therapist everyday post workout – I disagree. You may not have a true massage therapist to help you out, but you do have access to foam rollers, sticks, lacrosse balls, and tennis balls, which are you own personal massage tools.
Knowing what we know now, it is much more important than ever that you take advantage of myo-fascial release tools post workout to start the recover process. Set aside 10 minutes post exercise (after post exercise drink) and roll out the main muscle groups used in the recently finished workout session. Take time to thoroughly cover the muscle surface area and use multiple different tools to ensure access to all tissue layers.
Coaches Exercise Tip #8 – Massage reduces post exercise inflammation
February 22, 2012 by ·
