Massage is the most powerful technique for recovering from DOMS and fatigue

⚖️ Maximizing the performance capacity of an athlete is not only a matter of training. It also depends on an optimal balance between training and recovery.

🔎 A 2018 study looked for best recovery techniques and searched through 3 scientific databases, and found 99 studies according to their criteria.

🙌 Massage was found to be the most powerful technique for recovering from DOMS and fatigue.

➡️ Active recovery, massage, compression garments, immersion, contrast water therapy, and cryotherapy induced a small to large decrease in the magnitude of DOMS, while there was no change for the other methods.

➡️ Massage can increase muscle blood flow and reduce muscle oedema, which helps to reduce levels of circulating creatin kinase and interleukins both of whom are related to muscle damage after strenuous exercise.

Read more🔎
Olivier Dupuy et al, An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis, Front. Physiol., 26 April 2018 | https://doi.org/10.3389/fphys.2018.00403

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