Your Post Workout Routine Is Important For Recovery

physio-after-workoutAfter recently embarking on a new intense workout regimen, I started to feel a lot of pain and issues with recovery. Of course, I expected it to hurt in the beginning, but even after a while, I felt like my body was not able to cope with the intensity of my exercise. Wondering if there was any other way to support my body and reduce the strain, I referred to the best physio in Balwyn.

I figured that it was important that I talk to someone who is an expert of the human body and how to maximize its potential. I knew somehow that my body was capable of intense workout, but I thought maybe I was doing something wrong, either my diet is not enough or maybe my pre- or post-workout routines are insufficient. 

After discussing my issues and explaining my routine, my physiotherapist also examined me. In the end, my theory was right, that I was missing out on proper post-workout practices that would have helped me recover better and avoid the pain. He then ended up recommending going for sports massage after training.

The massage therapists of the physiotherapy clinic are not the same as those in the spa. They are experts in dealing with injuries related to practicing sports or intense workout. The kind of massage that they use is specially designed to facilitate recovery, reduce tension, increase range or movement and also help you relax. 

It seems that by not going for a massage after my workouts, I was experiencing the following problems:

  1. DOMS

The pain does not always come immediately after the exercise. In fact, in my case, it was always worse the morning after. I could barely move and my body is just screaming with pain. This is because my muscles have become stiff after the intense regimen. 

  1. Buildup of lactic acid and other waste products 

Waste products from our cells can accumulate after our workout. Some of them, like lactic acid, cause soreness and tightness in the muscles when they are not removed. Moreover, hormones that help with recuperation are not released, delaying the body’s ability to go through intense movement again.

  1. Blood flow is not encouraged

Minor injuries and overworking the muscles occur when we exercise. These are normal and the body will go through a process of repairing itself afterward. To do so, it needs fresh and good blood flow into these areas to start the healing process. However, because of the stiffness and tightness, this flow can be hindered and the body takes much longer to heal itself.

Massage is a great way to avoid all of these problems from occurring after an intense bout of exercise. With the use of techniques like kneading, effleurage, rolling, lymphatic drainage, and myofascial release, the body is able to start the process of recuperating from intense use. 

The kneading and rolling will relieve the pressure on your muscles and the tension that has built up there. It is also great in helping the blood circulate all over your body well, reducing the blocks and letting your body heal itself.

On the other hand, lymphatic drainage stimulates the lymphatic system and helps your body drain waste products.  Lastly, myofascial release prevents tightness in the muscles by stretching them after exercise. It is through a combination of these movements that your body is released of tension and led to the road to recuperation much more quickly than when you do nothing after your workout. After all, your body will eventually recover by itself, but it might end doing so twice as longer as it would if you went for a massage.

Therefore, my physiotherapist recommended me to go for a short session after my workouts. Due to the stronger pressure applied, the massage is shorter than what you might normally experience in a spa or health center. However, you can also expect that your massage therapist will be an expert in the right approach that will make you feel better the next days and well enough to train again immediately. 

Even better, by going for these sessions, you are addressing minor injuries quickly that would prevent further wear and tear. Without proper recovery, the damage accumulates and ends up becoming worse. This can happen even without us noticing it, and we continue to work out until it’s too late and we get injured. 

In short, there are many reasons why a post-workout massage is a perfect partner to your exercise regimen. Personally, I have seen the difference between with and without massage. Not only do I feel better, I also have peace of mind that my body is recuperating well after the intense exercise.