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In the Hours After Your Massage

After a massage, you may notice a lot of changes going inside your body and mind that often bothers us. Fortunately, we have some tips for you to do after a massage in order to help you get its full benefit and reduce any possible soreness.

Self-Care Tips for After Your Massage

Soreness

First, let’s address the possible soreness you might feel after a massage. This is common with Deep Tissue and Sports Massage, but it can also happen with lighter-pressure massage as well.

Massage is a type of passive exercise for your muscles. If your muscles are not used to the type of massage you requested, you may feel soreness within two days of your massage, just as if you were trying a new workout.

We recommend full communication with your therapist during your massage, especially if it’s your first time receiving a massage. Let your therapist how the pressure is. Massage should never feel painful. Open communication with your therapist will prevent excessive soreness after your massage.

Care for Specific Injuries

If you had a massage that focused on a particular body part or injury, take action on the advice your massage therapist gave you. You may have been advised to stretch or apply a warm or cold compress. Sometimes your massage therapist will even recommend walking after a massage to stimulate your muscles. Ask your massage therapist for customized self-care tips for injury recovery.

Drink More Water

A massage improves the circulation around the body, stimulating the continuous removal of wastes from fatigued muscles and stressed tissues. Not only does drinking water reduce the feeling of exhaustion and soreness after a massage but it also helps the kidneys to function well and relieve wastes effectively.

Take a Bath

Taking a warm bath with Epsom salts while doing some stretching can help alleviate the pain. Remember to always discuss this with your massage therapist so that necessary adjustments can be done during the next sessions.

Tips for Preventing RSI: Repetitive Strain Injuries

Tips for Preventing RSI at Your Desk | Walnut Creek MassageRepetitive strain injury (RSI) (also known as repetitive stress injury), is often caused by repetitive motions at work, especially for people who work at a desk and use a computer all day.

Here are tips to relieving repetitive strain at your desk:

1. Decrease Repetitive Tasks

Can you rotate your day’s activities or even rotate roles with your co-workers? Switching to different tasks allow you to use different muscles and decrease the strain to the same set of muscles you usually use every day.

2. Decrease Computer time

Can you cut back time at your computer? Can you use a program like Dragon Naturally Speaking and dictate your documents without having to type? Can you decrease your recreational computer usage so your body can rest during your off-hours?

3. Improve Your Desk Ergonomics

A better workplace design can prevent poor posture, overreaching for our mouse or keyboard or viewing your monitor at awkward angles.

4. Stretch!

Every time you complete a task, take two minutes to stretch your wrists, forearms and your neck. Circle your shoulders foward, up toward your ears and back.

5. Mini-Breaks

Every hour take a five to ten-minute break. Walk to the other side of your office and get a glass of water. Or take a quick break outside and walk around your building. When you get back you’ll feel refreshed and focused for the next hour.

6. Breathe!

Remember to take deep breaths throughout the day. Imagine breathing into your arms, neck and shoulders. Be mindful of where you hold tension and imagine your muscles letting go with each exhale.

These steps can help you feel flexible and relaxed, even as you work, and help prevent repetitive stress injuries.

Self-Care for Your Feet & Ankles

Foot & Leg Massage in Walnut CreekIf you work all day standing or walking, you can feel exhausted at the end of the day with sore and tired feet. Here are some tips to take great care of your feet and feel more refreshed in the afternoon.

Comfortable Shoes

Wear supportive, comfortable shoes with flexible soles. If you can’t wear athletic shoes at work, see your doctor, podiatrist or chiropractor for advice on custom foot support for your shoes.

 

Water Exercise

Instead of running or walking, try adding swimming or water aerobics to your exercise program. You’ll get a great overall body workout without adding further stress to your feet and legs.

 

Relaxing Foot Bath

At the end of your work day, soak your feet and ankles in warm water with Epsom salts and a few drops of essential oils like peppermint, eucalyptus, and/or rosemary. Enjoy this refreshing soak for at least 10 minutes and allow the warmth, salts and oils relax your muscles.

 

Self-Massage for Your Feet

Use a massage ball or even a golf ball to massage your soles of your feet. While you’re sitting, step on the ball, and roll it under your feet. Adjust the pressure as needed by slightly lifting your leg. Notice if there are any tender or tight spots. Roll the ball slowly to massage your feet.

 

Therapeutic Massage for Your Feet & Legs

Nothing beats a therapeutic massage by a skilled massage therapist. Book a regular massage for the ultimate self-care for your feet and legs.

Health Benefits of Massage for Atheletes

Walnut Creek sports massage The benefits of massage therapy for athletic training have been in the spotlight of many news articles recently. A study performed by the Buck Institute has demonstrated what we have known for years.

Athletes that receive massage therapy after events and training experience a decrease in recovery time and an increase in ability to
perform.

Read more about the Buck Institute massage study in the Marin Independent Journal.

Tips for Relieving Joint & Muscle Pain & Stiffness at Your Desk

Prevent Muscle Pain & Strain at Your Desk1. Consider eliminating some of the repetitiveness of your work.


Can you rotate jobs with your fellow workers? Combined with better workplace design, this can allow you to engage different muscle groups than just your typing muscles.

Cut back your computer time if possible. This may mean reducing your recreational computer usage.

2. Don’t overlook stretching.

Take breaks to move and stretch every hour or so. Stretch your forearms by bending your wrists forward and
backward and by circling your wrists.

Stretch your neck forward and from side to side. Circle your shoulders forward, up toward your ears and back.

3. Take mini-breaks several times an hour.

Stop, let your arms hang to your side and take several full breaths.

4. Keep your arms and hands warm.

Cold muscles and tendons are more at risk for overuse injuries.

5. And, finally, imagine breathing into your arms, neck and shoulders as you work.

Rigidity is not the goal. Instead, focus on staying flexible and relaxed, even as you work.

RESOURCE
Repetitive Strain Injury: A Computer User’s Guide. Pascarelli, Emil
M.D., John Wiley and Sons, 1994.


Loosen Up Bodywork’s certified massage therapists specialize in deep tissue, sports massage & NMT, to provide the highest quality massage therapy for our clients. Book a massage appointment at our Pleasant Hill massage studio online or call (925) 289-9750.