Massage and soft-tissue work

These notes combine advice from 32 reviewed passages across 20 workouts.

Overview

Coach’s advice

The purpose of massage is to let the muscles relax. Sports massage is a good option for recovery, and it differs from relaxation massage because it works specific muscles and areas. Know which muscles need attention, and go to the right place for massage.

Coach’s advice

Massage works by kneading the muscles to speed blood flow in the area and help the recipient feel better; tiring the tissue is not the point.

What massage does

Coach’s advice

Massage is more than holding and kneading the flesh. Treating it as simple rubbing over the body is a wrong perception.

Coach’s advice

Lightly dispersing lactic acid in a muscle can help keep it from turning into acid. Massage and vibration can also help relieve fatigue and stress.

Coach’s advice

Massage relaxes by opening the spaces between muscles. If a massage relaxes the muscles too much, you may struggle to gather them.

Coach’s advice

Massaging an affected area with the other hand can ease circulation there and help a contraction disperse.

Coach’s advice

Squeezing the legs is highly relaxing and an important part of massage. Massage can also support the arms in regaining energy.

Coach’s advice

Limit how often you get massaged. Over-softening the muscles serves no purpose; work the muscles occasionally instead.

Massage technique

Coach’s advice

Massage the feet lightly to support circulation, and you can do this while seated. You can also shake or massage the feet lightly and focus on your breathing.

Coach’s advice

Stretch the area thoroughly and massage it to increase blood circulation.

Coach’s advice

Squeeze a muscle and then release it. A good massage kneads the muscle slowly.

Coach’s advice

Press slowly and lightly at the elbow joint from the biceps side. Treat each elbow separately rather than both at once.

Coach’s advice

During cooldown, spend about four seconds on each area and press firmly around the joints.

Coach’s advice

Gentle self-massage and light stretching in a sauna can be especially beneficial for the joints.

Choosing a practitioner

Coach’s advice

For tightness, go to medical massage, which works deeper than a session that only touches the skin. Sports massage is also acceptable, but medical massage is the better choice.

Coach’s advice

Look for someone who can provide hot-and-cold treatment and massage.

Coach’s advice

A good sports massage therapist works the relevant area and does not harm you.

Coach’s advice

Massage providers vary in skill. Some have only brief training and work the skin without reaching the muscles. Skilled practitioners can apply pressure and pulling more effectively.

Coach’s advice

Evaluate providers through experience; after a few tries you can find good ones. Do not go back to a practitioner who presses your muscles into each other.

Coach’s advice

Hands-on massage needs strong joints and fingers. When the pressure is too light, the work stays superficial and only irritates the skin.

Coach’s experience

In his own use, a vibration massage device provided only stimulation and was not to his liking. In his view, the best options are a hand-held massage device or a real sports masseur.

He once used a massage chair at maximum settings and found the pressure excessive around areas he considers dangerous; the settings had to be adjusted. He found a high-quality massage chair effective for the back and would consider buying one.

He ranks hands-on kneading by a sports masseur above the kneading of even good massage chairs.

Related pages

• Sauna and cold exposure recovery: Often discussed together