The MAIN THINGS you can do to get the most from your massage are quite easy!
1. Take 3,000-4,000 mg of Vitamin C per day beginning with the day of your massage and for at least 72 hours afterward. This will do a number of things including assisting your body in flushing out any cellular debris released during your massage as well as reducing the superficial tenderness and bruising that can occur after a deep tissue massage. (I recommend using 3-4 packets of Emergen-C that can be purchased at any grocery or drug store to make this easier).
2. Drink a minimum of 8 glasses of water or decaffeinated herbal tea per day for at least 72 hours after your massage. This will assist your body in flushing cellular debris through your liver.
3. Take the recommended daily dosage of Milk Thistle capsules (an herbal supplement found at any health foods store). Milk Thistle helps to detoxify your liver which is the organ that processes and eliminates cellular debris from your system after a massage!
4. Take Orthomolecular Products "Soft Tissue Support Pak" 1 to 3 times per day for 3-9 days. (Available through my online supplement catalog). This is recommended for anyone who is recovering from an injury or severe muscle spasms.
5. AVOID Caffeine, Alcohol, Tobacco and Sugar for at least 72 hours after your massage. These all act as neurostimulants and can cause your muscles to remain constricted - the very thing you are trying to avoid.
Other things to be aware of:
POST MASSAGE REFLEXES - Following a therapeutic massage treatment you may experience some mild flu-like symptoms which are perfectly natural biological reactions and a positive sign that your immune system is responding to bring healing to your body. These symptoms may include:
*Sore Throat *Headache *Clogged sinuses / Runny Nose *Stomachache *Diarrhea
*Light-headedness *Increased thirst *Mild bruising or superficial tenderness of the skin
It is always a good idea to report any of these symptoms and any other incidents of "post massage reflexes" to your massage therapist. Please feel free to give me a call at 407-415-1136 to report these to me. My recommendation to take Vitamin C and Milk Thistle can reduce or eliminate these symptoms if followed!
Feel free to take a 15-30 minute walk in the fresh air breathing deeply after your massage.
Take a hot bath for approximately 20 minutes or as long as you can stand it. Add some Epsom Salts or Sea Salts to the water to help with the extraction of toxins and wastes.
Placing an ice pack wrapped in a damp towel on the back of your neck can be very restful and assist in reducing neck pain as well. Ice packs can be used in any area of tenderness. Just be sure to limit exposure to about 20 minutes at a time.
Relax and stay warm. Do not do anything strenuous and go to bed early on the day of your massage.
The morning following your massage do some general light stretching and go for a 15-30 minute walk in the fresh air breathing deeply.
Bring your awareness to how you are sitting, standing, walking and working several times each day. Freeze yourself and notice your posture and breathing. Keeping your head squarely above your shoulders when sitting, standing or walking will help to eliminate stress on your back that slumping causes.
Avoid watching negative or violent TV programs or movies, especially just prior to going to bed.
Get a minimum of 7 hours of sleep per night!
When you eat, bring your awareness to your eating. Do not watch television while eating. Chew well. A big factor of stress is eating on the run. Please remember your digestive system does not work properly when you are under stress.
Exercise regularly including a good cardiovascular workout for at least 20 minutes three times per week and some light weight bearing activity. Any increase in activity will help and can be done in small increments with a cumulative effect (3 - 10 minute walks can be as beneficial as one 30 minute walk.) Easy ways to add exercise to your day is to park farther away from the door and walk into the mall or office. Take the stairs instead of the elevator. It all adds up to better health! For those with low back pain, strengthening your core muscles (abdomen, obliques, illipsoas, gluteals, hip adductors, abductors, flexors and extenders will make a big difference in eliminating low back pain.
If you have any questions please make sure you give me a call and let's discuss them. 407-415-1136.
Thanks!
Steve Harris, BS/LMT (MA22810)