So, you’ve had your first massage appointment and your therapist tells you that sore, tight muscles are normal. Will one massage session help to keep the soreness away?
Maybe. There’s always a chance that you needed just one massage. But probably not. After a few weeks or months of doing the same tasks, holding the same postures, eating and drinking the same diet, your muscle soreness is likely to reappear. (Why? As I’ve written about before and remind clients often, because we live in our bodies!)
If you’re not one of the super-fortunate people who rarely feel muscular pain, here are five actions you can incorporate into your days to possibly help reduce sore, tight muscles:
Hydration
Water does more than quench our thirst and cool us down; it keeps our muscles and fascia healthy. One of its functions is to deliver nutrients to our muscles. Without it, our muscles wouldn’t be able repair due to lack of nutrients and oxygen. Severely-dehydrated muscles can contribute to muscle pain and discomfort. Water also helps to lubricate our joints, so properly-hydrated muscles are important for range of motion, too.
Movement
Like water, movement helps to keep our muscles and fascia loosened and mobile. Have you ever had your arm or leg in a cast? Or know of someone who has? After the cast comes off, there is often pain in the body part not because the arm / leg / finger didn’t heal, but because the muscles and fascia are stiff often due to a lack of motion while in the cast.
What kind of movement? Anything is better than nothing: walking, yoga, chair yoga, hiking, getting down onto the floor and back up again. It doesn’t have to be extreme or time consuming. Speaking of time consuming …
Stretching
This is the least favorite suggestion out of them all, I believe. If I had a dollar for every time someone has said to me, “I know I should stretch, but …”. Including myself, trust me. But it’s important. Why?
Tight muscles contribute to limited range of motion which can lead to discomfort and even injury. Here’s an example: Charlie sits at his desk from 9-5 Monday through Friday. He has lower back pain but likes to play softball on the weekends in the summer. During his first game, he sprints to second in hopes of an earning a double, but he also strains his hamstring. Why? Because his hamstrings are short and tight from sitting at his desk 40 hours+ a week (which contributes to his back pain). And then, without warming up or preparation, he plays seven innings and runs fast, asking his shortened hamstrings to work more than they’re prepared for. Now, if Charlie stretched every night after work, he could have still strained a muscle; it’s not a cure, but it can help prevent injury while also improving range of motion.
Stretching can be so helpful for sore, tight muscles because it can increase range of motion. If you have questions about which stretches would benefit you, ask your massage therapist.
Consistent Massage Therapy Sessions
Finally, massage therapy sessions. As you may know, massage therapy can ease muscle soreness. Why, and how? Massage increases blood flow. It also helps to improve the elasticity of the fascia surrounding the muscles.
How often should you see a massage therapist? We always tell our clients consistency (every two, four, or six weeks) is most important. You can determine the right consistency for you based on how long you feel better after a massage, your financial situation, your schedule, and other personal factors. But most importantly, be sure to be as consistent as possible with the spacing of your appointments.
Hopefully you now know that the muscle soreness you experience is normal and have some understanding of what you can do to alleviate the pain, discomfort, or limited rang of motion you are feeling. If you have any questions about stretching, ask your massage therapist!