3 REASONS TO GIVE YOURSELF A SELF-MASSAGE
Who doesn't love a massage? Without fear of being wrong we could say that nobody would say no to receiving a massage when getting back home… but however we do not have a physio waiting for us.
An alternative is carrying out self-massage with tools like 3TOOL, which can serve as a form of maintenance or as a complement between massages given by a trained physio, becoming a more active part in your health care. Even with no health issues, self-massage can help you alleviate tightness that comes up with day-to-day life.
At present, it is known that massage transfers pressure to muscles and other tissues such as tendons, ligaments, and fascia, and that pressure, in a way, relax muscles. It also removes adhesions between fascia and muscles, which can restrict movement.
It has been proved that massage after exercise in sports recovery can reduce the intensity of delayed onset muscle soreness (DOMS). Other research suggests that it improves immune function and reduces inflammation. With just one massage treatment an increase number of several types of lymphocytes were observed, while also decreasing levels of cortisol (hormone linked to stress and inflammation).
Also some studies found less inflammation in massaged limbs—and 30 percent more of a substance that helps muscle cells build mitochondria. This would lead to thinking that sportsmen could tolerate more training and higher intensity, because it would improve their recovery and their ability to increase training frequency.
Here are some guidelines for daily self-massage:
- Be especially careful if you massage inflamed areas and consult with your physio if it is recommendable to carry out self-massage over them. Overdoing it on compromised soft tissue can lead to more inflammation and a longer recovery period. Better not to focus on a specific spot for more than 10 to 15 minutes.
- Hiher compression and strength does not equal depth. It's a matter of easing into it and not going too hard. Being too aggressive, too fast causes the muscle to seize up when what you want it to do is release.
- Know your limits. Physiotherapists are professionals who dedicate years to learning and applying these techniques. Self-massage is excellent upkeep, but have the wisdom to recognize when a problem calls for the professional advice.
Throughout time home objects and tools have been used to carry out self-massage, i.e.; tennis and golf balls or the handle of screwdrivers, amongst others.
Balls can be useful for rolling along fascias and muscles, using some times our body weight.
The handle of a screwdriver is used as the miniature version of the foam roller and also the blunt end is used to apply pressure on a specific point.
The handicap of these objects is that they are not specific, and have not been designed taking into account the person using it ergonomics’ neither the shape nor surface of the human body.
That is why; it is recommendable to use more effective specific tools in the treatment, like 3TOOL.