Massage for Sore Muscles

WALKING

Walking is the most popular outdoor activity for individuals for all ages.

Physical benefits: tones and lower body.

Muscles that benefit the most: quadriceps, hamstrings, calves.

Goal for maximum benefit: maintain a steady pace for 3.5 miles.

Considerations: Although it firms your muscles without building bulk, measuring any cardiovascular improvement is difficult.

Massage: focus is on the lower legs and feet. Special attention may be paid to upper arms and shoulders.

RUNNING

Running ignited the exercise boom in the 70s and 80s. If you're going to start running, be prepared to spend $50-$75 for a good pair of running shoes.

Physical benefits: improves cardiovascular fitness, helps lower the body's stress response, and lowers blood pressure.

Muscles that benefit most: strengthens the heart and builds lower body muscles such as calves, quads, glutes, and hamstrings.

Goal for maximum benefit: maintain target heart rate.

Considerations: running does not work the upper body or abdominals and can lead to tight hamstrings and overdeveloped quads.

Massage: concentration on lower body muscles, particularly the calves, heels, and feet. Use deep friction and trigger point techniques. Stretching is utilized to increase range of motions and to prevent injuries.

SWIMMING

Summer is the ideal time to head for municipal swimming pools or beaches. Swimming works every muscle group from head to toe and gets the heart pumping. Very little chance of injury.

Physical benefits: improves cardiovascular fitness.

Muscles that benefit most: All muscles, including the heart.

Goal for maximum benefit: can increase aerobic output while maintaining 55-75% maximum heart rate.

Considerations: Swimming burns lots of calories but not fat. Bodies are V-shaped due to shoulder, chest, and torso development, but muscle tone generally disappears from the waist down.

Massage: focus on trapezius muscles of the upper back and shoulders as well as the hamstrings.

CYCLING

This form of exercise has changed considerably over the years. Bikes come in all colors, sizes, and prices. Long rides on public roads are common for cyclists.

Physical benefits: Greatly improves cardiovascular fitness.

Muscles that benefit most: quadriceps and buttocks.

Goal for maximum benefit: try mountain biking, jumping, or dancing on pedals to improve balance and increase upper body strength.

Considerations: Little upper body movement; muscles imbalance between quads and hamstrings can lead to injuries later.

Massage: legs, lower back, and shoulders. Pay particular attention to hands and forearms to maintain strength and ability to control the bike.

ROWING

Perfect for those who love the water and want a strenuous workout.

Physical benefits: Works up a great sweat while providing an aerobic workout.

Muscles that benefit most: Works all your muscles.

Goal for maximum benefit: concentrate on using all your muscles.

Considerations: Maintain good posture to reduce risk of straining your back.

Massage: Focus is on lower back and the biceps and triceps in the arms.

WEIGHT LIFTING

Weight training is beneficial for individuals of any age.

Physical benefits: expands muscles cells, creating bulk and strength.

Muscles that benefit most: Major muscle groups targeted during the workout.

Goal for maximum benefit: increased weight leads to increased muscle mass.

Considerations: weight training does not work the heart.

Massage: concentrate on muscle groups targeted for development. For those involved in heavy lifting, focus on pectorals, shoulders, neck, triceps, biceps, lower back, and knees.

These activities can add immensely to your emotional and physical health.

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We are dedicated to providing the highest quality hands-on health experience to meet your individual needs.

Member of The American Massage Therapy Association

Serving Chicagoland and the western suburbs including: Oak Park, River Forest, Forest Park, Elmwood Park, LaGrange, Hinsdale, Elmhurst, Berwyn, Brookfield, Riverside and Oakbrook.

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708-386-7415
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