As a musculoskeletal therapist with over 20 years of experience, I’ve seen just how transformative massage therapy can be, particularly when used as part of a post-workout recovery routine. Whether you’re an avid gym-goer, a weekend warrior, or a professional athlete, incorporating massage after your workout can not only enhance recovery but also reduce the risk of Delayed Onset Muscle Soreness (DOMS )—something I frequently see among my clients here at Bodi Therapy.
Let’s dive into the key benefits of post-workout massage and how it can help minimise DOMS, allowing you to stay active, healthy, and injury-free.
What is DOMS?
DOMS, or Delayed Onset Muscle Soreness, is that familiar muscle stiffness and discomfort you often feel 12-24 hours after a workout. It usually peaks around 48 hours after exercise. DOMS occurs when your muscles work harder than they’re used to, leading to tiny micro-tears in the muscle fibres. While this muscle damage is a natural part of building strength and endurance, the soreness can be uncomfortable and impact your ability to train consistently.
For those who enjoy active lifestyles—whether it’s football, swimming, surfing, or hitting the gym—DOMS can really disrupt your routine. However, the right massage therapy post-workout can help reduce the intensity of this soreness and even prevent it from developing in the first place.
How Massage Helps Minimise DOMS
Massage therapy has a range of benefits for post-exercise recovery, particularly when it comes to reducing the effects of DOMS. Here’s how:
Increased Blood Flow and Circulation
After a strenuous workout, your muscles need to repair and rebuild. Massage helps increase blood circulation, which promotes the delivery of essential nutrients and oxygen to damaged muscles. This speeds up the healing process, flushes out metabolic waste like lactic acid, and reduces inflammation, all of which contribute to minimising soreness.
Reduction of Muscle Tension
After exercise, muscles can become tight and stiff, especially if you’re not cooling down properly. A post-workout massage helps to relieve muscle tension by stretching and elongating muscle fibres. This not only aides in relaxation but also decreases the chance of experiencing those sharp, delayed aches that come with DOMS.
Lymphatic Drainage
Massage also assists with lymphatic drainage, which helps remove toxins from the body and reduces swelling in muscle tissue. By improving lymphatic flow, massage speeds up the removal of waste products that accumulate after exercise, like lactic acid, which is known to contribute to post-exercise discomfort.
Improved Flexibility and Range of Motion
Regular massage after a workout can improve your muscle elasticity, keeping your muscles flexible and preventing stiffness. This is crucial for reducing injury risks and allows you to maintain proper movement patterns during exercise. Many of my clients, especially those involved in sports like tennis or surfing, have noted that consistent massage therapy keeps their muscles supple, reducing the likelihood of future soreness and injury.
Stress Relief and Mental Relaxation
Let’s not forget the mental benefits. After an intense workout, your nervous system can be in overdrive, particularly if you’ve been pushing yourself hard. Massage helps activate the parasympathetic nervous system, which promotes relaxation and lowers stress hormones like cortisol. Not only does this aide muscle recovery, but it also helps you unwind mentally, contributing to overall wellness.
What Type of Massage Works Best Post-Workout?
Different types of massage can be used to target specific recovery needs after exercise. Here are the most effective massage techniques for minimising DOMS and aiding recovery:
Remedial Massage
As an experienced remedial massage therapist, I often recommend this type of massage for post-workout recovery. Remedial massage involves deep tissue techniques that focus on addressing specific muscle issues, such as tension or tightness. By targeting problem areas with the right pressure and techniques, remedial massage helps to release knots and trigger points, improving blood flow and reducing muscle soreness. It’s especially effective for athletes and those who regularly engage in intense physical activity, such as CrossFit or football.
Swedish Massage
Swedish massage is a lighter, more relaxing form of massage that helps stimulate circulation and reduce overall muscle tension. While not as intense as remedial or sports massage, Swedish massage is a great option if you’re looking for something more soothing after a moderate workout. It can still aide in recovery by improving blood flow and relaxing the nervous system, which supports muscle repair.
Lymphatic Drainage
Lymphatic drainage massage helps target specific recovery needs after exercise by promoting the removal of metabolic waste, such as lactic acid, and reducing inflammation in muscle tissue. By gently stimulating the lymphatic system, this massage improves circulation, helping to flush out toxins and excess fluids that can contribute to muscle soreness and stiffness, particularly with DOMS. The technique accelerates recovery by reducing swelling and enhancing nutrient delivery to muscles, allowing for faster repair and less post-exercise discomfort, making it an effective tool for minimising DOMS and supporting overall muscle recovery.
Athletes in endurance sports like long-distance running, triathlons, and cycling often experience muscle fatigue and swelling, making lymphatic drainage ideal for reducing inflammation and speeding up recovery. It’s also effective for weightlifting, CrossFit, and HIIT workouts, where lactic acid buildup can lead to DOMS.
Tailoring Massage for Aussie Lifestyles
Our active culture means we’re always on the move, whether it's hitting the surf, hiking, or playing football. For many Aussies, incorporating massage therapy into their routine is not just a luxury—it’s essential for staying active and pain-free. When we push our bodies to the limit in the sun and heat, recovery becomes even more important.
I always recommend my clients consider booking a massage session within 24 to 48 hours after their workout to target areas of muscle strain before DOMS sets in. Depending on the intensity of your workout, a session of 30-90 minutes can make all the difference in how your body feels the next day. Regular sessions, especially for those engaged in competitive sports or high-intensity training, can prevent long-term injuries and keep you performing at your best.
Conclusion: Stay Active, Stay Pain-Free
The benefits of post-workout massage go beyond just relaxation. It’s a powerful tool for speeding up recovery, reducing the risk of DOMS, and improving your overall performance. Whether you’re preparing for your next marathon, smashing out a HIIT session, or simply staying fit, massage can be your secret weapon to staying pain-free and ready for the next challenge.
Incorporating massage into your recovery routine will not only enhance your performance but will also help you enjoy an active lifestyle without being sidelined by soreness.
So, next time you wrap up a hard workout, don’t skip the recovery process—book a massage at Bodi Therapy and feel the difference it makes! Your body will thank you for it.