5 ways to self-massage to boost recovery - Yahoo Lifestyle

[massage]

Matt Waterton and Choppy Somjee - Men's Health on April 5, 2016, 11:43 am


Self-massage tools, such as foam rollers and trigger point balls have become particularly popular among fitness enthusiasts, professional athletes and therapists alike.

The technical term for self-massage is Self Myo-fascial Release (SMR) and the main benefits include speeding up recovery and improving movement performance.

Related: The ten best knee-friendly exercises

Here are 5 tips to utilise SMR tools to boost recovery:

1. Circulation: To ensure that you get the most out of your self-massage, choose a tool that is not flat like a simple PVC pipe. Instead you should look at the products that do not compress under repeated use and have a pattern that focuses on increasing blood flow.

2. Trigger Point Release: Trigger points are tender and sometimes painful “knots” in the belly of the muscle. The best times to address trigger points is before your begin your work-out and the best technique is to hold a deep pressure for 10 to 100 seconds. The best and most easily accessible tools include tennis balls and for a deeper release a lacrosse ball.

3. Timing is everything: Research has shown the best time to massage for recovery is almost immediately after a workout. A study by Crane et al (2012), showed that men who received a 10 minute massage after their workout on one leg showed decreased inflammation and the activation of genes responsible for synthesizing mitochondria inside skeletal muscle cells. Comparatively the rested leg that was not massaged showed minimal changes

4. Movement: After your workout regardless of whether you can fit in your self-massage time, keep moving to help the body continue to drive blood flow, nutrients and oxygen to the body

5. Habits: Self-massage for recovery should become a part of ritual, it takes less than 10 minutes to experience all the benefits. The body is constantly changing, adapting and repairing; approach your mobility and flexibility with the notion that you may have new tight spots or you may feel optimal. A self-massage ritual can be a great way to release general everyday stress too. Get into the habit of improving yourself.

Matt Waterton and Choppy Somjee are the founders of the Waveblade Sports Roller.


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