Table Of Content
Recovery for muscle growth
In order for muscle growth to occur, recovery is necessary to allow your body time to repair, rebuild muscle. After an intense exercise session, your muscle fibers undergo a microscopic damage due to the stress you placed on your muscle. Your body then works to repair the damaged muscle but this process mainly takes place when you are sleeping. Training without sufficient sleep and proper nutrition will only slow down your muscle growth and hinder your recovery.
Studies show that 48-72 hours recovery in between muscle groups is an optimal rate for recovery. For example, if you are training your chest twice a week and start on Monday, you should train your chest again on Wednesday or after to allow enough time for recovery.
Massage
Recovery comes in different forms. As explained above, recovery for muscle growth requires good sleep and a proper nutrition. But what about a massage? There are a variety of massages you can do such as sports massage, aromatherapy massage, Swedish massage but the most common one is deep tissue massage. Why is deep tissue massage so popular?
Training a muscle group for long periods of time, repetitive motion that irritates a muscle will often lead to muscle knots or trigger points. It can also occur due to poor posture, sleep, hydration and lack of strength. Muscle knots can often have a negative impact on your quality of life and worsen if left untreated.
A deep tissue massage helps to break down those tight knots by applying pressure using slow, deep strokes to target the deeper layers of your muscle. This allows an increase in blood flow and a decrease in inflammation.
Key Benefits of Deep Tissue Massage:
- Reduce muscle tension
- Helps break down knots
- Increased range of motion
- Helps in rehabilitation of injury
- Stress relief
Other forms of recovery
Recovery doesn’t neccesarily have to be in terms of physical health. It can also be about mental health. Activities such as yoga, meditation, acupuncture often helps with stress which is also a contributor for muscle knots.
Hot showers in the evening or before you sleep help you wind down and based on this study, improves sleep quality and helps you sleep much quicker.
Summary
In order to get the best recovery possible, a combination of good quality sleep, proper nutrition and rest is recommended.
If you have tight muscles, then try a massage to break down those painful and annoying knots.
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