Why Self-massage is the Ultimate Pre-workout Method

Experts explain three possible benefits of self-massage before exercise.

Engaging in an effective and safe workout starts with how you prep your body. While warm-ups and stretches can boast big benefits, doing self-massage can also work wonders on the muscles.

"Self-massage is the act of manipulating the muscles and tendon attachments in order to increase vascularity and flexibility, and to decrease pain perception that may occur with [the] use of a specific muscle group", said Nick Salinas, DPT and back pain specialist. Self-massage can also offer an increase in flexibility, which helps ensure a safer workout and may even prevent injury.

Here's why a self-massage session can make a difference in your movement programme.

1. Improve Performance

When it comes to physical activity, self-massage is an important tool to improve performance.

"By increasing blood flow and circulation to your muscles, you'll be able to work out harder and for more extended periods", said Michael Jones, CMT, who specialises in physiotherapy and rehabilitation. Improved blood flow means more oxygen-rich blood pumping to your muscles, which provides them with an energy boost, allowing them to work harder and longer without fatigue.

Self-massage can also speed up the muscle's recovery time. This means you're less likely to exercise with fatigued or ultra-sore muscles, which can allow you to improve performance. Whether you're going on a walk or challenging yourself to lift more weight, doing so will feel a whole lot better when you're not as sore.

2. May Prevent Injury and Speed up Recovery Time

According to Jones, self-massage is an essential practice for injury prevention in athletes. "It helps decrease the risk of muscle strains and other common injuries", he said.

"When a specific muscle or body part isn't working the way it is supposed to, it is susceptible to injury, as are other body parts that are forced to take on the additional work", said Matt Tanneberg, DC, CSCS.

When massaging your muscles for injury prevention, he recommended creating a pre-exercise routine that includes "a dynamic warm-up that ideally mimics some or all of the movements you will be performing, followed by self-massage on any areas that feel tense, tight or limited".

3. Increases Mobility

"Massaging your muscles helps increase the temperature of the muscles, making them more pliable", Jones said. Massaging muscles can also help break up adhesions and knots in connective tissues. Through these benefits, you can improve flexibility and range of motion.

According to Salinas, the practice of self-massage realigns muscle fibres, which can help alleviate tension in the body. "Once the muscles are more relaxed, proper blood flow can travel in and out of the affected area", Tanneberg said.

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