The post workout decontracting massage is a real pampering for your muscles. Doing sport means loving yourself and learning to take care of yourself at 360 °, so here we propose some massage techniques and some natural products to relieve muscle fatigue and relax the muscles stimulated by sporting activity.
Try to think about it, it is not by chance that all the best sports teams have masseurs, osteopaths and physiotherapists in their teams. When you train the muscle suffers micro fractures. During the rest phase, they are repaired, increasing the percentage of lean mass. This process is completely natural and physiological but does not mean that it is not a commitment for your body.
Pre-workout Massage To Prevent Injuries
When you train regularly, but even more so when you’re a newcomer or sporadic workout enthusiast, you can go to small injuries such as contractures or strains.
Post-workout Massage: What It’s For
We have seen that one of the main functions of post-workout massage is to decontract the muscles. Not only in case of injury but also for preventive purposes.
Another beneficial aspect is certainly the improvement of the microcirculation which, in turn, translates into less swollen legs, faster recovery and attenuation of cellulite.
The skin also benefits, especially if you combine, at least a couple of times a week, a good scrub. The tissues, first exfoliated and then nourished, regenerate faster giving a smooth and bright skin.
How To Make A Sports Massage Oil At Home
It is not difficult to prepare an oil with a few simple materials. We propose some versions.
Pre-workout warming massage: Take advantage of the beneficial warming effect of camphor and try to massage your body, especially the limbs, just before your workout. To prepare it, get it ready:
- sweet almond oil (replaceable with a cooking oil of your choice), 250 ml;
- camphor essential oil (15 drops);
- a dark glass bottle.
Mix all the ingredients and it will be ready to use. Just put a few drops on your hand and then massage the area to be heated for about 5 minutes. A positive factor of this preparation is that it can be stored for 4 months without losing its properties.
The only defect can be found in the smell, not really pleasant. If you really can’t make it go into the background, you can replace the camphor with rosemary essential oil. This preparation can also be used after workouts and not just before your workout.
Different Types of Massages
Swollen leg massage: If the heat and workouts leave you feeling heavy and swollen in your legs, try this relaxing massage. It’s also great as a draining massage! Get yourself
- hazelnut oil;
- basil or mint.
Mix in equal parts and friction on the legs with a circular massage from bottom to top.
Massage for muscle tension: Almond oil and peppermint: If you suffer from post-workout muscle tension, you need something a little more focused. Get it done:
- sweet almond oil.
Anti-inflammatory massage: The synergy between verbena and apricot kernel oil produces a beneficial relaxing and anti-stress effect. If you feel tense and nervous even after a workout, we recommend a good massage with this preparation. Get
- apricot kernel oil;
Arnica oil: preparations based on arnica oil are commercially available. They are really good as decontractants and every athlete should have a small supply at home. Arnica oil is an oil obtained by macerating mountain Arnica flowers in a vegetable oil (often olive oil but not only) and has anti-inflammatory and analgesic properties on traumas of the circulatory system, muscles and osteoarticular system.
Arnica oil contains precious principles that, in addition to reducing pain from strokes or falls, promote the reabsorption of bruises and removing swelling. Flavonoids, triterpenes, sesquiterpene lactones and essential oil that give this oil oil anti-inflammatory, pain-relieving and circulation-stimulating properties.
When to use it? Try to think of all those times you think you have to apply ice: falls, bruises, bruises, bruises, echymosis, muscle pain … Obviously we are talking about small injuries curable at home and that only need relief from pain. In case of more serious problems, always consult your doctor.
It can be used both before and after the workout. Great to wear just before the race, especially on cold days.
Apple Vinegar: If you haven’t been able to get the essential oils but are in an emergency because you feel your muscles are sore, try mixing 1 or 2 tablespoons of apple vinegar in a glass of water. Add a sprig of mint and let it soak for a while. Then rub your muscles to feel relief right away.
And if you want to drain and deflate your legs, here is a video that shows you how to practice, in the comfort of your own home, a good draining massage.