A sports massage can provide incredible benefits for your muscles, but rest and proper aftercare are vital to maximizing these effects. Here’s a comprehensive guide on how long you should rest after a sports massage and what practices to follow to ensure recovery and optimal results.
What is a Deep Sports Massage?
Just as it sounds, a deep sports massage is a specialized form of massage therapy that targets deeper layers of muscles and connective tissue. It is commonly used to treat athletes and individuals with specific muscle issues as it combines various techniques to improve blood flow, increase tissue elasticity, and reduce muscle tension.
During a deep sports massage, in a top sports massage clinic in Singapore, the therapist applies firm pressure and slow strokes to reach deeper muscle layers. This approach allows them to address tightness and knots that may result from intense physical activity.
This focused approach does not only help release tension. It is also quite effective in improving flexibility, and even better, preventing future injuries. For athletes and active individuals, a deep sports massage cannot only enhance their performance but also speed up recovery from injuries, and help you maintain optimal muscle health.
On this page, we clarify how long you should rest after a sports massage. We also share important deep sports massage best practices including what not to do after a deep sports massage.
How Long Should You Rest After a Sports Massage?
After a deep sports massage, you may experience muscle soreness due to increased blood flow and nutrient delivery to muscles. This soreness typically peaks within 24 hours and subsides within 48 hours, but it can last longer thus the question; how long should you rest after a sports massage?
After a deep sports massage, it’s crucial to rest for at least 24 hours to allow your muscles ample time to heal. The post-massage soreness you experience after a deep sports massage is normal. This rest period is usually recommended to allow enough time for muscle repair.
If your muscles still feel tight after 48 hours, it indicates they are still in the recovery phase. Here is a quick summary of a few other reasons to rest after a deep sports massage;
For Muscle Repair and Rehydration: Deep sports massage increases muscle hydration. It also stimulates blood flow, a combination that can lead to dehydration. Rest allows your body to replenish lost fluids and repair muscle tissues effectively. So, prioritize hydration before and after a massage to support your body’s recovery process.
Reduced Risk of Injury: Post-massage, muscles are more pliable and this makes them prone to injury during strenuous activities. Resting gives your muscles time to adapt and regain stability. This is necessary to reduce the risk of strains or tears. Avoid vigorous exercises immediately after a massage to prevent potential injuries and promote overall muscle health.
Management of DOMS: Delayed onset muscle soreness (DOMS) is common after intense workouts and sports massages. Resting allows muscles to recuperate and heal from the massage-induced stress. Sufficient resting can also help you minimize discomfort and enhance your recovery. Pushing through DOMS with activity can prolong muscle fatigue and hinder progress.
What Should You Avoid After a Deep Sports Massage?
As you now understand, after a deep sports massage, your body is in a state of healing and recovery. In this state, there are certain things you should avoid to maximize the benefits of the massage. Here are seven things you must not do after a deep sports massage:
I. Strenuous Exercise
As earlier explained, following a deep sports massage, your muscles need time to recover. So, engaging in intense exercise can strain your muscles and potentially cause injury.
Instead of strenuous exercise, opt for light activities like walking or gentle stretching to promote blood flow and enhance the effects of the massage. These activities can also help prevent stiffness and soreness.
II. Don’t Drink Alcohol
Alcohol can dehydrate your body. This is the opposite of what you want after a massage as dehydration can lead to muscle cramps and hinder your body’s ability to flush out toxins.
So, it’s best to avoid alcohol for at least 24 hours after a deep sports massage. Instead of drinking alcohol, focus on drinking plenty of water to stay hydrated.
III. Heavy Meals
Eating a heavy meal after a massage may seem alright but it can make you feel sluggish and uncomfortable. Instead, opt for light, nutritious snacks that will provide your body with the energy it needs without overloading your digestive system. Foods high in protein and complex carbohydrates are good choices to support muscle recovery.
IV. Don’t Take a Hot Shower Immediately
Taking a hot shower is another thing that may be quite tempting, especially after a massage. But, it can actually increase inflammation in your muscles.
This can counteract the benefits of the massage and prolong your recovery time. Instead, use warm water for your shower or wait a few hours before taking a hot shower to allow your muscles to recover properly.
V. Caffeine
Caffeine is a diuretic. By being a diuretic, it simply implies that just like alcohol, caffeine can dehydrate your body.
After a massage, it’s important to stay hydrated to help flush out toxins and rehydrate your muscles. So, avoid caffeine for a few hours after your massage and focus on drinking plenty of water to replenish your body’s fluids.
VI. Don’t Skip Hydration
Drinking water is crucial after a deep sports massage to help flush out toxins and rehydrate your muscles. Aim to drink at least 8-10 glasses of water throughout the day to support your body’s recovery process. Hydration is key to preventing muscle soreness and promoting overall well-being.
VII. Avoid Stressful Activities
After a deep sports massage, your body and mind need to be in a relaxed state. With that in mind, it’s important to maintain that calmness.
Avoiding stressful activities can help prolong the benefits of the massage and prevent tension from building up in your muscles. It would be ideal to plan a restful day and prioritize activities that promote relaxation, for example, meditation or gentle yoga.
How Long Should You Rest After a Sports Massage? Summary of Post-Massage Best Practices
- Rest for at least 24 hours to allow proper recovery.
- Stay hydrated by drinking 8–10 glasses of water daily.
- Avoid alcohol, caffeine, and heavy meals.
- Engage in gentle stretching or light walking to enhance blood flow.
- Plan a relaxing day and avoid activities that strain your body or mind.
In Closing
Taking time to rest after a sports massage is crucial to maximizing its benefits. Allow your body to heal, stay hydrated, and avoid activities that could hinder recovery. By following these best practices, you’ll enjoy improved flexibility, reduced muscle pain, and enhanced overall performance.
We help with deep sports massage in Singapore. To learn more about how you can benefit or schedule a session, call or visit us at;
- PhysioActive (Orchard): Orchard Branch at Camden Medical Centre #11-05, Singapore 248649 // +656235 2647 // PhsysioActive (CBD) // CBD Branch at 160 Robinson Road, #05-03 //SBF Center Singapore 068914 // +656438 0162
- PhysioActive (Jurong): Jurong Branch at 2 Venture Drive Vision Exchange #02-13/14, Singapore 608526 // +656258 5602
- PhysioActive (Novena Specialist Center): Novena Branch at 8 Sinaran Drive Novena Specialist Center #07-12, Singapore 307470 // +65 6734 4707
