Massage
What is Massage?
Massage can be a recovery method that uses stretching and pressure in a rhythmic pattern to relieve tension physically and mentally.
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It is widely used by professional athletes after exercise or during breaks within a game.
Benefits of Massage
Massage provides several benefits for muscle relief, which add to the psychological effects typically come with this mode of recovery:
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Soothes sore muscles and loosens muscle spasms;
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Delays or reduces the severity of DOMS;
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Facilitates muscle relaxation and breaks up scar tissue;
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May improve flexibility; and
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Decreases stress, which enhances the perception of recovery (Standley, 2010).
When and How Long?
The maximal benefits of massage are best achieved within the first 20 minutes after application and then decreases within one hour. (Andersen et al., 2013).
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The optimal massage duration is 5-12 minutes (but is often done longer!)
Common Types
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Massage by hand
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Finger pressure, kneading, stroke, ​trigger pointing, etc
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Machine massage (i.e., Theragun)
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Foam rolling
