At Home Care
Drink Plenty of Water
Over half our body is made up of water . Drinking water helps to flush out toxins released from the muscles and re-hydrates your muscles. This will reduce muscle aches and pains after a massage. A glass or two of water can also help to center your body/mind since a massage treatment can sometimes leave us feeling a bit spacey.
This is very important especially with a Deep Tissue Massage. The muscle fibers in our bodies need to realign and be flushed of the toxins released from the muscle after a massage. Stretching can help do this and also encourage proper muscle recovery. This will reduce post massage muscle pain. It is important to stretch every muscle in your body to reduce tension.
A few stretch examples are..
Neck Stretches: movements should be large and fully extended, but not uncomfortable. DO NOT CRACK YOUR NECK - it weakens the muscles and you'll feel worse over time.
Shoulder Blade Crunches: When your shoulder blades hurt try these. Crunch your shoulders in as though you're trying to make them touch. This will make your upper back hump out. Do this 10 times.
Hydrotherapy (Epsom Salt Bath/Whirlpool/Infrared Sauna)
Hydrotherapy can prolong the sense of relaxation to your body and mind. This can induce a deeper sleep that night while promoting healthy muscle recovery.
Massage Therapy increases circulation and stimulates digestion among other systems of the body. Keeping a small snack with you to eat after a massage will help your body with an instant electrolyte boost.
Use an ice pack for 10-20 minutes on any areas that are sore or may become sore due to first time deep work. Wait a half-hour or so if you want to ice again. If alternating heat and cold, use ice first and last. Ice will reduce swelling and inflamation, so if you are only going to use one or the other, usually ice will help you more than heat.
Apply Pressure: Use any tools you have access to for a few minutes, applying pressure on knotted muscles to help them relax. Frozen golf balls, a tennis ball, rubber ball, massage tools, or an ice pack are all good examples of tools to use. The pressure creates an environment that allows the muscle to start to relax. Make sure to practive proper breathing techniques while doing this for best results.