Are you someone who works out regularly but only occasionally, if at all, gets a massage?  If so, you are doing your body, and your workouts, a disservice.  Anyone who works out four or more times each week should really include a deep tissue massage every two weeks.  If not, your muscles will be tight and your workouts will suffer. 

In addition to missing out on the benefits of regular massage, most people don’t allow enough time for each massage session, especially if that massage is for deep tissue.  A deep tissue massage is a longer process of getting the muscles to relax so the massage therapist can get to the lower layer of connective tissue.  It involves applying sustained pressure using slow, deep strokes to target the inner layers of your muscles and connective tissues. This helps to break up scar tissue that forms following an injury, and reduce muscle tension. Your bi-weekly massage really should be 75 to 90 minutes long.

The top five benefits of a deep tissue massage include:

#1    Better workouts. 

Relaxed, less stressed muscles will give you increased range of motion during your workouts. Your body will be far more efficient at building muscle and burning calories.

#2    Relaxed state of mind. 

Research has shown that massage helps lower levels of stress hormones while at the same time boosting those “feel good” neurotransmitters like dopamine, serotonin and endorphins.

#3    Better sleep.  

Not only will regular massage help you feel good, you’ll also sleep better due to less pain and a boost in serotonin.

#4     Eliminate Pain. 

Deep tissue massage will work out the knots from stressed, overworked muscles and connective tissue (fascia) to alleviate immediate pain, as well as chronic joint and muscle pain. It also promotes faster healing by increasing blood flow and reducing inflammation.

#5    Improve Overall Health.

In addition to benefiting muscle and tissue health, deep tissue massage positively affects your overall health by decreasing blood pressure and improving lung function.

Want to get the most from your deep tissue massage?  Follow these important tips.

• Hydrate!  Hydration keeps muscle tissue healthy and easier to massage so be sure to drink plenty of water before your massage.  Like any form of exercise, massage is somewhat dehydrating so be sure to drink plenty of water after your massage as well.

• Don’t workout too soon after your deep tissue massage. The benefits of a deep tissue massage will last much longer if you don’t tack on another physical workout after your massage.  Deep tissue massage can be taxing on your muscles, plus, you’ll be burning extra calories because your muscles will be moving during your massage.  Rest at least 12 hours before your next workout.  

• Optimize the benefits of massage by including additional recovery tools after your massage.  Use the Generator’s protocol of infrared sauna, contrast (hot/cold) tubs, and  Normatec compression boots/sleeves to maximize your recovery.  You’ll feel great and notice a marked increase in performance the next time you workout.

• Schedule a 75-90 minute massage every 2 weeks to help your muscles stay loose so you can workout harder and stay pain-free.

Work hard.  Play hard.  Just don’t forget to recover.  Adding a regular deep tissue massage to your recovery routine will keep you feeling fit, strong and ready to conquer your next challenge.