Have you strained a muscle and are ready to say goodbye to pain with a strained muscle massage?
If yes, then you are in the right space.
Muscle strain is a common cause of acute pain and discomfort that affects critical muscle groups like our thighs, hamstrings, and calves. Also referred to as a pulled muscle, it happens when these muscle fibers are overstretched or torn due to excessive tension or stress.
With muscle strain, going about our daily activities can become difficult. This can especially be a challenge for those who lead an active lifestyle and must regularly perform physical activities.
Common symptoms of strained muscle include pain, tenderness, swelling, and limited mobility. If you're dealing with muscle strain, strained muscle massage can provide much-needed relief and help you recover quickly.
In this article, we'll explore just how you can take advantage of the therapeutic benefits of a strained muscle massage for speedy muscle tissue healing. You'll also learn about some of the best practices to follow before and right after your massage session for maximum results.
Let's dive right in!
Finding Relief with Strained Muscle Massage
Strained muscle massage is a great way to reduce pain and discomfort caused by muscle strain.
But with so many massage methods out there, what type of massage should you opt for when dealing with muscle strain? Let's find out!
Use ice massage to reduce swelling and inflammation
One of the best ways to provide relief from muscle strain is to use ice massage.
This type of strained muscle massage therapy involves applying a cold, icy compress directly onto where you experience discomfort. The cold temperature helps reduce swelling and inflammation while also numbing the area to relieve pain.
You'll need an ice pack or a bag filled with crushed ice to use ice massage. Place the cold compress over where you feel the pain and massage the affected area in circular motions for about 10-15 minutes. Ensure you don't apply too much pressure, as this can worsen your acute injury.
Try heat massage therapy to loosen tight muscles for improved blood flow
Another massage therapy method that can be used to provide relief from muscle strain is heat massage.
Unlike ice massage, this method uses hot compresses to reduce muscle stiffness while easing tension in the process. This helps improve blood circulation, which can aid in the recovery process.
It has also been found to produce calming effects, which can help reduce your stress levels and provide relaxation.
To apply a hot compress, fill a plastic bag with warm water or place a heating pad over the affected area. Massage the area for around 10 minutes using light, gentle pressure for best results. Heat therapy massage should be used after about 72 hours of the initial injury.
Use massage tools to ease muscle tension
While using massage tools on muscle strain may seem counterintuitive, they can be a practical addition to your massage therapy routine.
These devices can help promote faster healing time by reaching deep into your strained muscles to release tension. Popular massage tools that have proven effective for strained muscle massage are percussive massage guns and air compression leg massagers.
Massage guns promote faster healing and recovery by releasing pulses of pressure to help you maintain peak physical condition and prevent muscle injury. They can target specific muscle groups like your biceps and hamstring with pinpoint accuracy for long-lasting relief.
On the other hand, air compression leg massagers are specially designed for massage therapy by releasing muscle tension in your lower leg muscles. They feature adjustable straps that release rhythmic pulses of compressed air to produce a soothing massage effect for better circulation and improved mobility.
Like massage guns, they are portable in design and can be used on the go for quick relief from calf muscle strain and other lower leg muscle injuries.
FitGun makes finding relief with strained muscle massage a breeze with an affordable range of massage tools to speed up recovery. The FitGun Air C Pro leg massager, Elite, and Mini massage guns are highly portable and designed to deliver superior performance.
Whether you're looking to ease tension in your hamstrings or muscle tightness in your biceps, FitGun massage tools are the perfect solution.
Schedule a professional massage for chronic muscle strain
If you're dealing with chronic muscle strain, scheduling an appointment with a massage therapist might be best.
A professional massage therapist can provide more personalized treatment and adjust the pressure to your comfort levels. Professional massage therapists also know about therapeutic techniques targeting deep layers of connective tissues that may not be accessible during at-home treatments.
Popular strained muscle massage techniques include trigger point therapy, deep tissue massage, and Swedish massage. These techniques are designed to release tension in the affected muscle fibers and promote faster healing.
Strained muscle massage can effectively relieve sharp pain and discomfort associated with muscle strain. Whether you opt for an ice or heat massage or want to use massage tools, there are plenty of options to suit your specific needs.
You can even schedule an appointment with a massage therapist if you have chronic muscle strain. In the next section, we'll dive into certain steps you must take to make the most of your strained muscle massage sessions.
What To Do Before & After Your Strained Muscle Massage
While strained muscle massage provides many benefits, taking specific steps before and after your massage session is essential to maximize results. Some of them include the following:
Before your session
Getting the best results from strained muscle massage starts before your session. Here's what you should do:
Drink plenty of water to stay hydrated
Drinking plenty of water before your strained muscle massage session is essential for maximizing its benefits.
Without adequate water intake, your muscles can become stiff and tight, making it difficult to massage them effectively. Staying hydrated before your session helps keep your muscles well-hydrated and more receptive to massage therapy.
It also helps to flush out toxins from your system, reduce inflammation and promote better circulation. So, drink ample water before and after your strained muscle massage session.
Do some light stretching
Another essential step to take before massaging your strained muscles is to do some light stretching.
Stretching helps to increase the elasticity of your muscle fibers, making them more amenable to massage therapy. It also reduces tension in your muscles and increases their range of motion.
While stretching provides several benefits, avoiding overstretching is essential as it can cause severe injury. So keep things light and gentle when doing your pre-massage stretches.
Common light stretches before a strained muscle massage includes knee-to-chest stretches, side stretches, and arm circles.
Avoid heavy meals
Are you about to take something heavy before your strained muscle massage session?
It's best to avoid this, as eating a large meal can make you feel full and lethargic.
Large meals can strain your digestive system, making your body work harder to break down the food and potentially slowing the healing process. So, it's best to avoid eating anything heavy before your massage session.
Instead, go for lighter snacks like fruits, healthy shakes, and smoothies. This will keep you feeling energetic and motivated throughout your session.
After your session
Once your session has ended, taking certain steps to ensure your strained muscles heal properly is essential.
Here's what you should do:
Get enough rest
Getting enough rest after a strained muscle massage session is essential for healing your muscles properly.
A regular massage session comes with a high level of energy expenditure, and your body needs time to recuperate. So, try and get at least 8 hours of sleep every night when possible
A good night's sleep helps restore energy and repair damaged tissues. It also helps to reduce inflammation and relax the body, which are both important for managing pain and speeding up recovery time.
Just like before your massage session, staying hydrated is essential even after it.
Water helps to flush out toxins and reduce inflammation, speeding up the healing process. So, make sure you drink plenty of water after your massage session, especially if your muscles feel sore or tender.
You can even try adding electrolyte-rich drinks like coconut water to your diet.
Eating the right foods after treating your body to a strained muscle massage is essential for a speedy recovery.
Massage helps to stimulate blood flow in the body, which can help repair damaged muscle fibers. So be sure it contains proper nutrients to fuel the healing process.
Focus on eating muscle-building foods like lean proteins, healthy carbs, and good fats can help reduce soreness and speed up muscle repair. This can include foods such as fish, eggs, sweet potatoes, leafy greens, and avocados.
You should also include plenty of vitamin C-rich foods in your diet as this helps reduce inflammation that often comes with strained muscles. With the proper nutrition, you'll find better relief and comfort from your symptoms.
Perform light stretches
While stretching can help loosen up your muscles before a strained muscle massage session, it also helps after.
Light stretches help maintain your muscles' flexibility and keep them from becoming too stiff and tight. This is important for preventing further injury by increasing your muscle's elastic levels and limited range of motion.
Popular post-massage stretches include standing toe touches, side lunges, and seated twists. Just make sure to keep things light and gentle to avoid any further strain on your muscles.
So ensure you do some light stretching at least a few times during the day after your massage session.
Avoid strenuous exercise or activities
Imagine going through a strained muscle massage session just to find yourself lifting weights right after.
That's definitely not a good idea.
Your muscles are vulnerable and sensitive after a massage session, so you should avoid any high-intensity or strenuous activities until they've fully healed. This includes any sport, heavy lifting, and intense cardio exercises.
Instead, focus on the light stretches we discussed earlier or relaxing activities like walking and gentle yoga poses. This way, your muscles will get a chance to repair themselves without any further strain.
Now that you know what steps to take before and right after a strained muscle massage session, you can ensure that your body gets the best care possible. So go ahead and treat yourself to that rewarding massage session!
Next, we'll explore some safety tips to consider before getting your massage session.
Safety Tips for Strained Muscle Massage
Getting a massage for strained muscles can be beneficial, but there are certain safety precautions you should take for your own well-being. Some of them include the following:
Don't massage over any open wounds or areas of skin
One of the most important safety precautions when receiving a massage for strained muscles is to not massage over any open wounds or areas of skin.
These areas are highly sensitive and can come under severe damage when massaged. So, if you have any open cuts or wounds, inform your massage therapist so they can adjust their approach accordingly.
If you're opting for self-massage, take extra care of any open wounds for smooth relief.
Don't push too hard on your muscles
Another safety precaution when receiving a massage for strained muscles is not pushing too hard on your muscles.
This is especially true if you opt for self-massage with a massage tool. While going too hard can be tempting, it can actually cause more harm than good.
Instead, focus on gentle, slow strokes that don't push too deep into the muscle tissue. This will help minimize any further strain or damage while relieving chronic pain.
If you opt for a skilled massage therapist, communicate your desired pressure level with them. This way, they can adjust their massage pressure according to your needs.
Avoid massage if you have chronic medical conditions
It's also essential to avoid getting a massage for strained muscles if you have any chronic medical conditions.
This is because certain medical conditions can be worsened by massaging and could potentially cause more harm than good.
For example, those with cardiovascular issues should avoid massage as it can increase blood pressure and heart rate, aggravating their condition. That's why you should always consult a massage therapist before using massage therapy for your strained muscles.
Are you one to push yourself to the limit?
Well, that's definitely not a good idea when it comes to massage.
It's important to take breaks during your massage session. Massaging for too long can lead to further strain and fatigue, which can be counterproductive. So, take short breaks between your massage sessions and allow your tender muscle fibres to relax.
Following these safety tips can go a long way in helping you get the best results from your massage session. So, make sure to keep them in mind before and during your massage for strained muscles.
Frequently Asked Questions
While this post covers the basics of strained muscle massage, people still have some common questions regarding this massage therapy. Here are a few questions we get.
What are the benefits of strained muscle massage?
The general benefits of treating muscle strains with massage therapy are numerous.
For one, it helps to reduce inflammation and improve blood flow, which are all essential for muscle recovery.
It can also help restore balance to your musculoskeletal system and promote joint flexibility. However, reaping these benefits depends on following the rules mentioned in this post for before and after massage sessions.
How often should I receive strained muscle massage?
The frequency of your massage sessions will depend on the severity of your muscle strain and how quickly you want to recover.
Generally, if you're experiencing a mild to moderate strain, you can start with one or two session per week and increase it to three sessions and more a week if needed.
For severe strains, multiple sessions per week might be necessary. Talk to a qualified massage therapist to determine what's best for you.
Are there any side effects to strained muscle massage?
Yes, there are some side effects to strained muscle massage.
These may include soreness at the site of the massage, as well as headaches, nausea, or fatigue. You may also experience a temporary increase in pain or discomfort during or after your massage.
If these side effects persist or worsen, consulting a professional massage therapist about your health concerns is best. Your therapist may also be able to provide professional advice on what techniques would be best for your specific needs.
Strained muscle massage is an effective treatment option to reduce acute pain associated with a strained muscle and improve recovery time.
Therapeutic massage types best suited to treating muscle strain include ice massage, heat therapy and working with a professional therapist for a deeper level of massage. When done properly, these massage techniques can help promote faster healing by increasing blood circulation, reducing pain and easing tension.
You can also complement your massage with practical massage tools to help you speed up your recovery. Tools like massage guns and leg massagers are also proven to help reduce pain and ease muscle tension.
However, to get the most out of your strained muscle massage, following safety tips before and during your session is essential. These include stretching beforehand, drinking plenty of water after a session, and taking breaks when needed.
Following these tips can help you achieve maximum benefits from your massage therapy. We hope this article has been helpful in your quest for relief from muscle strains.