Rumors said: massage immediately after exercise can reduce muscle soreness.
Reply:
false. Due to the fine structure of muscle damage after exercise, massage and immediately make the destruction worse, exacerbate damage muscle tissue. After training the correct pain relief methods are: pre-ice, post-massage.
Demonstration:
Muscle soreness after exercise school called delayed onset muscle soreness. Which is determined by two factors.
1, lactic acid accumulation.
2, the fine structure of muscle damage caused.
Lactic acid accumulation is because strength training glycolytic metabolism, lactic acid metabolites have fine muscle damage recovery mechanism would appear to heal after training, muscle healing will be thicker than the original muscle fibers, called excess recovery principle, is the driving force behind the growth of muscle.
Due to the fine structure of muscle damage after training, immediately massage destruction will increase, equal to exacerbate the damage muscle tissue. So massaged leg will be more pain, and pain and recovery time is slower than non-massaged leg. It is like the head knock a package and immediately rub (massage) will cause the packet throat worse.
After training the correct pain relief methods are: pre-ice, post-massage.
A hot water bath will accelerate the injured muscle blood circulation, so that the destruction of muscle heavier fine institution, so the next day soreness the day after would certainly heavier cold bath after a hot bath. At the same time the hot water bath to accelerate the metabolism of muscle tissue, and hot water bath before training has consumed a lot of muscle in muscle glycogen, and then a hot bath continues to accelerate metabolism, increase people's sense of fatigue and even lower blood sugar. Hot bath after training, you will be very tired, sleepy feel obvious and a cold water bath or a warm bath, the human sense of fatigue was reduced.
The ice water bath or contraction of the muscles at the damaged capillaries, so that the fine structure of the muscle damage caused during training will not continue to while cold also less pain.
Early cold: after a large weight training immediately with ice cold training target muscles, usually 10-20 minutes cold, ice and skin spacing clothes or towel to prevent frostbite the skin. To a cold water bath according to individual constitution, it should not be used by the general level of training. State General Administration of Sport weight weightlifting team in athletics museum dedicated ice room, the national team players after heavy training directly to wear underwear into the 0 to minus 4 degrees around the ice house, it is to accelerate the recovery.
- This we can do a test, after heavy load training (in the leg as an example), a leg with heat (or massage), the other leg with ice. You can experience the world of difference after the wake.
Late massage: generally 48 hours after training, muscle fine structure of self-healing is substantially complete. If the trainer still feel the leg muscle pain, indicating weak trainer ability to lactate, lactic acid in muscle tissue still remains. At this point can be external massage of the row of acid. Massage and Chinese massage is completely different here. Chinese massage that presses the bone joints, joint convergence at the fast stretch to pull a variety of methods to increase the joint probability of being injured by massage. Especially that "there there by pain, is the corresponding reflex zones sick saying," I do not agree. Because a lot of convergence at the bone or joint depression, you press any person in that position, he was hurt. It also benefited from Israel's self-defense I have learned a lot shiatsu attack is an attack against some special place for anyone to cause pain or numbness.
Correct row acid massage, you need to massage the muscle itself, the principle is to squeeze the muscles along Push (here need to have all the major muscle groups of muscle fibers to knowledge). The way in which many, here is not introduced one by one. After the massage effect is a sense of relaxation, the body is very comfortable. - Nutshell network users who have accepted me personally show you the row of acid massage, passive thrust upon binding training system, the whole done, very uncomfortable.
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