Decrease Your Pain
While Increasing Your Quality of Life
With Massage Therapy
by Susan Walker, LMT 104431
Self Care After Massage
Self care is vital maintenance for after a massage. Below are some tips you can do to maintain your muscles.
TIPS FOR MAINTAINING YOUR MASSAGE:
Drink plenty of water before and after a massage.
Epsom salt baths can assist in reduction of soreness in the muscles and joints. One cup of Epsom salts to a tub of hot water. Soak for 20 minutes.
When possible, use hot or cold packs. Leave on the body no longer than 20 minutes. Remember if muscles are inflamed or injury occurred within 24 hours, you will need to use cold packs.
Refrain from drinking large amounts of alcohol after your massage.
Rest is necessary in repairing the body so make sure you get plenty of it.
Stretch once in the morning and in the evening. Stretching throughout the day helps too. Make sure to take mini stretch breaks if you have a sedentary occupation. Partnering up with a “stretching buddy” will assist in deeper stretching and motivation to keep on stretching! A foam roller is excellent way to stretch your muscles too.
Use a massage tool such as a Theracane The Knobble or a rubber ball to work out trigger points. You can purchase these items at any sports equipment center or online.
Use a analgesic such as “Relief Cream” to reduce discomfort. Arnica gel to reduce bruising, swelling and stiffness. Ibuprofen is suggested to decrease inflammation and tenderness. Relief cream, arnica gel or apple cider vinegar are alternatives for those that want to avoid medications or aspirin for pain relief.
Apple cider vinegar has been known to reduce possible symptoms of DOMS (delayed onset muscle soreness) after a massage or workout. Apple cider aides in reduction of water retention, reduces inflammation, removes metabolic waste and eliminates uric acid deposits in the body. Recommendation: Mix 1 to 2 tsp of apple cider vinegar to 8 oz of water. Optional: 1 tsp of organic honey to taste. Drink once in the morning and in the evening.
Make regular massage appointments to reduce trigger points and negative muscle memory formations.
Suzan Walker, LMT, CR, LDT
Connective Integration Massage Therapy
Massage therapy is not a substitution for medical treatment. The massage therapist cannot diagnose, treat or prevent disease. The therapist can only recommend products and services. Please consult a medical physician.