Why/How Massage Works?
Let's keep it real basic.
Picture a soapy sponge. Put it in a sink of clean water. Push down on it, the soap squeezes out. When your hand is taken off, clean water is sucked in. Do this a number of times and eventually you have a clean sponge.
Now let's look at muscle. I don't care what kind of athlete you happen to be, competitive, recreational, or industrial, if you're alive, you're using muscles. Various toxins accumulate. Muscles tighten restricting blood flow. This, in turn, causes aches and pains, or worse yet, injury.
Massage releases the build up in tissues, much like pressing on the sponge. The pressure on the muscle, moves the toxins out, and when the pressure is released, fresh blood moves in.
With the toxic dams removed, blood can flow freely. With the fullest flow of blood available, many muscle 'by products,' such as Lactic Acid and so on, are whisked away in the newly opened river. This free flow allows fresh nutrients and oxygen-rich blood to flood the area. This is necessary for the muscle to be at its fullest potential.
Picture a soapy sponge. Put it in a sink of clean water. Push down on it, the soap squeezes out. When your hand is taken off, clean water is sucked in. Do this a number of times and eventually you have a clean sponge.
Now let's look at muscle. I don't care what kind of athlete you happen to be, competitive, recreational, or industrial, if you're alive, you're using muscles. Various toxins accumulate. Muscles tighten restricting blood flow. This, in turn, causes aches and pains, or worse yet, injury.
Massage releases the build up in tissues, much like pressing on the sponge. The pressure on the muscle, moves the toxins out, and when the pressure is released, fresh blood moves in.
With the toxic dams removed, blood can flow freely. With the fullest flow of blood available, many muscle 'by products,' such as Lactic Acid and so on, are whisked away in the newly opened river. This free flow allows fresh nutrients and oxygen-rich blood to flood the area. This is necessary for the muscle to be at its fullest potential.
So back to 'Why Massage?'
With Massage:
- Muscles are relaxed, softened, stretched, and soothed
- Toxins are released from muscles
- Circulation increases in released tissue
- Muscles are oxygen enriched
- Range of motion is improved
- Joint flexibility is greater
- Healing time is faster
- The risk of injury is reduced
- Swelling and inflammation are reduced
- Endorphin's, one of the body's natural painkillers, are increased
- The immune system is strengthened
- Healthier muscles and skin are created
- Posture is improved
- Breathing is deeper and easier
- Mental stress is reduced, creating a calmer mind
What actually happens to muscle when it’s massaged?
11 brave men agreed to exercise to exhaustion, then allow biopsies of their quadriceps muscles (Vastus Lateralis, a.k.a. thigh) for analysis, just so we could find out. *
The first biopsy was taken at rest.
After exercising till exhaustion (an hour +) a 10 minute massage was provided for only one leg. A second biopsy was then taken on both quadriceps.
The men then rested for a 2-1/2 hour period of recovery, at which point a third biopsy was taken - again from both legs.
As you probably know, when we exercise, small microscopic tears occur in muscle fibers. The repair of those tears is actually what forms thickness and growth. However, before that happens, those tiny micro tears cause inflammation, soreness and/or pain. It takes time for the healing process to happen.
That said, based on this study, it takes less time when you incorporate Massage!
“Massage can suppress inflammation and enhance cell recovery”
Massage was found to reduce inflammation by reducing the production of pain-related pro-inflammatory cytokines. The repair of cells was also assisted due to the stimulation of mitochondria - which convert glucose into the energy essential for cell function and repair.
Side Note: Anti-inflammatory drugs reduce swelling, but may actually retard healing.
The first biopsy was taken at rest.
After exercising till exhaustion (an hour +) a 10 minute massage was provided for only one leg. A second biopsy was then taken on both quadriceps.
The men then rested for a 2-1/2 hour period of recovery, at which point a third biopsy was taken - again from both legs.
As you probably know, when we exercise, small microscopic tears occur in muscle fibers. The repair of those tears is actually what forms thickness and growth. However, before that happens, those tiny micro tears cause inflammation, soreness and/or pain. It takes time for the healing process to happen.
That said, based on this study, it takes less time when you incorporate Massage!
“Massage can suppress inflammation and enhance cell recovery”
Massage was found to reduce inflammation by reducing the production of pain-related pro-inflammatory cytokines. The repair of cells was also assisted due to the stimulation of mitochondria - which convert glucose into the energy essential for cell function and repair.
Side Note: Anti-inflammatory drugs reduce swelling, but may actually retard healing.
Massage Promotes Overall Good Health!
* Science Translational Medicine
Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage
1 Feb 2012 Vol 4, Issue 119 p. 119ra13 DOI: 10.1126/scitranslmed.3002882
Justin D. Crane et al. ,Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage.Sci. Transl. Med.4,119ra13-119ra13(2012).DOI:10.1126/scitranslmed.3002882