Victor Forge
Massage therapy is a popular way to relax and relieve muscle pain, but does it break down muscle? Massage therapy has been shown to have many benefits, including increased blood flow, reduced muscle tension, and improved recovery from exercise and atrophy. Deep tissue massage, for example, can help break up scar tissue and reduce tension in muscles and tissues by applying sustained pressure using slow, deep strokes. However, it's important to note that massages can also cause muscle soreness and, in rare cases, more severe injuries such as blood vessel breakage or substantial swelling. While the benefits of massage are widely accepted, the mechanisms behind its effects are not yet fully understood, and more research is needed to determine the impact of different massage techniques and timings on performance and recovery.
Does massaging break down muscle?
| Characteristics | Values |
|---|---|
| Effect on muscle recovery | Massage can help reduce the severity of muscle soreness and promote recovery from exercise and atrophy |
| Effect on muscle functional loss | Massage has no effect on muscle functional loss |
| Effect on muscle inflammatory response | Massage can mitigate the muscle inflammatory response by reducing the rise in certain proteins |
| Effect on ribosomal breakdown | Massage can partially attenuate the elevation in ribosome degradation, which may be beneficial for preserving translational capacity of muscle in patients undergoing muscle disuse |
| Effect on muscle hypertrophy | Massage increases the expression of integrin beta 2 subunit (ITGB2) and promotes ILK signaling in young adult rats, which is linked to muscle hypertrophy |
| Effect on muscle pain | Massage can relieve pain and relax muscles |
| Effect on muscle tension | Massage can reduce muscle tension |
| Effect on muscle stiffness | Massage can decrease passive stiffness and decrease active stiffness |
| Effect on muscle blood flow | Massage can increase blood flow by increasing arteriolar pressure and muscle temperature |
| Effect on neurological excitability | Massage can increase or decrease neural excitability depending on the technique |
| Effect on parasympathetic activity | Massage can cause changes in parasympathetic activity as measured by heart rate, blood pressure and heart rate variability |
| Effect on hormonal levels | Massage can cause changes in hormonal levels as measured by cortisol levels |
| Effect on anxiety | Massage can reduce anxiety |
| Effect on mood | Massage can improve mood |
| Effect on performance | Massage can enhance performance |
| Effect on injury risk | Massage can reduce injury risk |
| Side effects | Massage can cause minor discomfort, soreness, and malaise; in rare cases, it can lead to more severe issues such as blood vessel breakage and substantial swelling |
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What You'll Learn
Deep tissue massage
Massage therapy is generally considered safe, but deep tissue massage uses very firm pressure and may not be safe for everyone. It is a good idea to speak to your doctor before having a deep tissue massage.
It is common to experience some lingering soreness for a few days following a deep tissue massage. While significant injuries in massage therapy are rare, strong massage can break blood vessels, and minor side effects are common.
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Massage for athletes
Massage has been a sought-after practice for athletes of differing backgrounds for many years. Sports massage can be used to improve athletic performance, speed up recovery, and prevent injuries. It can be used by all individuals who participate in any athletic and/or exercise program to help improve their conditioning.
Massage can produce mechanical pressure, which is expected to increase muscle compliance, resulting in an increased range of joint motion, decreased passive stiffness, and decreased active stiffness. Mechanical pressure might help to increase blood flow by increasing arteriolar pressure, as well as increasing muscle temperature from rubbing. This added blood flow also helps repair damaged muscles, so this type of massage has a particular benefit for athletic individuals.
Massage between events is widely investigated because it is believed that massage might help enhance recovery and prepare athletes for the next event. Research on the psychological effects of massage has concluded that massage produces positive effects on recovery. Post-exercise massage has been shown to reduce the severity of muscle soreness but massage has no effects on muscle functional loss.
While significant injuries in massage therapy are rare, cases that are diagnosed and reported in medical journals are probably greatly outnumbered by less dramatic examples. Minor side effects are common. A 2007 survey of 100 massage patients found that 10% of the patients reported "some minor discomfort" in the day following treatment. This would mainly be a familiar slight soreness that is common after a massage, known as "post-massage soreness and malaise" (PMSM).
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Pre-exercise massage
Benefits
The psychological benefits of pre-exercise massage include relaxation, stress reduction, and improved mood, which can also enhance performance and help athletes focus on the upcoming activity.
Drawbacks and Side Effects
While the benefits of pre-exercise massage are widely believed, there is limited scientific evidence to support all of the claims. For example, some studies have found that certain types of pre-exercise massage, such as Swedish massage, can actually decrease vertical jump height and have negative effects on sprint performance.
Deep-tissue massage immediately before exercise is also not recommended as it may cause soreness and muscle tightness, negatively impacting performance.
In rare cases, aggressive or intense massage can cause more serious side effects, such as blood vessel breakage and muscle damage. Minor side effects like soreness and malaise are also common after a massage, and strong massage can sometimes change pain sensitivity.
Best Practices
To maximise the benefits of pre-exercise massage, it is recommended that the massage be gentle and short, no more than 30 minutes, with a focus on light stretching and endorphin production. Deep-tissue work is not advised immediately before exercise, as it may have detrimental effects on performance.
The specific type of massage and the timing of the massage (pre- or post-exercise) should be carefully considered, as different techniques may have varying effects on performance, recovery, and injury prevention.
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Post-exercise massage
Massage is an effective treatment for muscle recovery after exercise. It can help to reduce muscle soreness, tightness, and fatigue, as well as prevent delayed onset muscle soreness (DOMS). DOMS usually occurs several hours to a couple of days after intense or prolonged exercise, causing muscle stiffness, pain, and fatigue. Massage can help alleviate these symptoms by improving blood and lymph circulation, removing waste products and toxins, and increasing muscle temperature.
It is important to note that the effects of different types of massage and the appropriate timing of massage (pre-exercise vs post-exercise) on performance and recovery are not yet fully understood. While massage is generally considered beneficial, there have been rare cases of severe adverse reactions and injuries caused by massage therapy. Therefore, it is important to consult a qualified massage therapist and be aware of any potential risks or side effects.
Overall, post-exercise massage can be a great way to enhance recovery, improve flexibility, and reduce muscle tension and pain. It is a popular choice for athletes and individuals who engage in regular exercise to support their training and performance.
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Massage side effects
Massage therapy is generally considered safe and is known for its numerous benefits, including stress relief, improved circulation, and muscle relaxation. However, like any therapeutic intervention, it can have some side effects. Understanding these side effects can help individuals make the most of their massage therapy sessions. Here are some of the potential side effects of massage:
Muscle Soreness
One of the most common side effects of massage therapy is muscle soreness, often referred to as "post-massage soreness and malaise" (PMSM). This soreness typically occurs due to the manipulation of muscles during the massage, which can cause temporary microtrauma to muscle fibres, similar to the effects of a workout. The soreness usually subsides within 24 to 48 hours and can be alleviated by staying hydrated, resting, and applying heat or cold packs to the affected areas.
Headaches
Headaches can occur after a massage due to various factors such as dehydration, the release of muscle tension, or pressure applied to certain trigger points. Ensuring proper hydration and adjusting the pressure or technique with the therapist can help mitigate this side effect.
Fatigue or Drowsiness
Massage therapy promotes relaxation, which can sometimes lead to feelings of fatigue or drowsiness after a session. This is a natural response as the body shifts into a more relaxed state. Allowing for rest after a massage is recommended to fully benefit from the therapy.
Bruising
Although rare, bruising can occur, especially with more intense massage techniques like deep tissue or sports massage. Informing the therapist about any past injuries and individual bruising tendencies is crucial to prevent this side effect.
Skin Irritation or Allergic Reactions
The use of massage oils or lotions during a session can sometimes cause skin irritation or allergic reactions. Individuals with sensitive skin may consider bringing their own hypoallergenic products to minimise this risk.
Emotional Release
Massage can lead to emotional release during or after the session due to the relaxation and stress relief it provides, allowing suppressed emotions to surface. This is considered a normal and healthy response, although it may be unexpected.
It is important to note that the benefits of massage therapy are often considered to outweigh these potential side effects for most individuals. Additionally, finding a qualified and experienced massage therapist who can tailor the session to specific needs and address any concerns is crucial for a safe and positive experience.
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Frequently asked questions
Massage can help break up scar tissue and reduce muscle tension and stiffness. Massage therapy is generally safe, but deep tissue massages use very firm pressure and may not be safe for everyone.
Massage can increase blood flow, reduce muscle tension, improve recovery, and enhance performance. Massage can also provide psychological benefits, such as relaxation, improved mood, and reduced anxiety.
Some people may experience soreness, tightness, or discomfort after a massage, especially if it has been a while since their last massage or if they have never had one. This discomfort is usually temporary and typically lasts a few hours to a day or two. More serious side effects, such as blood vessel breakage or severe reactions, are rare but can occur in some cases.
Deep tissue massages are not recommended for everyone. Individuals with a history of blood clots, osteoporosis, cancer that has spread to the bones, or pregnancy should avoid deep tissue massages. It is always a good idea to consult with a doctor before trying a deep tissue massage or any other type of massage if you have an underlying medical condition.
