At Home Care
1. 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 and 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 if done right. This will reduce post massage muscle pain. It is important to stretch every muscle in your body properly to reduce tension as well as having intentional breathing throughout.
A few stretch examples are..
Neck Stretches: These should be done with slow , large and fully extended motions , but not uncomfortable. DO NOT CRACK YOUR NECK on purpose or aggressively. This only weakens the muscles and you'll feel worse over time.
Shoulder Blade Crunches: When your shoulder blades hurt try these. Gently try to pull your shoulder blades together while inhaling deeply and intentionally as though you're trying to make them touch. This will make your upper back stick it out a bit. Release on exhale and rest shoulders down comfortably. Do this 5 time gently to help relax and release upper body tension you may still be holding.
*I personally really enjoy and trust flexibility coach David. Below is a link to see all the wonderful stretching resources and information he provides.
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.
Examples of hydrotherapy include
Epsom Salt and/or Herbal Bath
Massage Therapy increases circulation and stimulates digestion among other systems of the body. Keeping a small healthy snack with you to eat after a massage will help your body with an instant electrolyte boost.
Using an ice pack for 5-20 minutes on any areas that are sore or may become sore due to first time deep work is a generally good idea. It shouldn't sting or hurt at any point. Wait a half-hour or so if you want to ice again to allow proper recovery time for the muscles. If alternating heat and cold, use ice first and last. Ice will reduce swelling and inflammation, so if you are only going to use one or the other, usually ice will help you more than heat.
6. Apply Pressure/compression
Use any proper tools you have access to. The idea is to apply pressure on knotted muscles and in areas holding tension to help them release anything they may be holding. A tennis ball, rubber myofascial/lacrosse ball, massage tool, or an ice pack wrapped properly are all good examples of tools to use. The pressure creates an environment that allows the muscle to start to relax. Make sure to practice proper breathing techniques while doing this for best results.