The Science Of Self Massage

Self massage has become a popular recovery technique. So, how exactly does it work?

- Joe Uhan

Massage is one of the oldest types of recovery treatments, and it has become a staple for treating orthopedic and sports injuries. Over the past two decades, methods of self-massage have emerged as a means for athletes to treat aches, pains and injuries at home.

By definition, self massage is the do-it-yourself version of tissue mobilization: using the hands, but more often than not, a tool of some sort, to work through stiff and sore tissue. And like most things DIY, self massage, while convenient and more cost-effective, is often more painful and less precise than professional massage therapy. A knowledgeable, skilled massage therapist can more effectively find restrictions in soft tissue, and release them with more precision (and often less pain). However, the myriad of self-massage tools out there can help runners with the smaller day-to-day management of stiffness, aches and pains that come with the daily run.

Muscle Breakdown

Within a single muscle there are millions of microscopic fibers, and, when used heavily, a small percentage of these weaker fibers are destroyed. As a response to this micro-trauma, the body responds by not only repairing and replacing those fibers, but also increasing the total number of fibers within the muscle. This process also occurs with tendons, ligaments and fascia—protective and connective tissues between muscles and bones. It is how we develop strength during exercise.