CrossFit Rest Day: The Benefits Of Massage For an Athlete

Just got off a hard CrossFit session? Chances are, you're somewhere between slightly fatigued and utterly spent. Engaging in any type of workout can often leave you feeling tired or sore. 

Integrating massage therapy into your post-training regimen doesn't merely offer your muscles a chance to unwind; it sets the stage for a recovery and readies you to bounce back, stronger and faster, into your next training session.

So before you proceed to your next CrossFit training, let’s explore the benefits of massage and discover how best to leverage your well-deserved rest day for optimal performance and wellbeing.

Don't let post-workout fatigue slow you down! Book an appointment with PRESS for a massage that'll prepare you for your next CrossFit challenge.

What Are The Benefits Of Massage When You’re Tired? 

Feeling tired after a heavy workout session is perfectly normal, but having a massage can definitely help you gain back your energy. Let’s look into the positive effects of massage on your body:

Reduce Stress And Anxiety

It’s no news to us that getting a massage relaxes your body but it also has mental benefits like reducing stress and anxiety. And how does it work?

Massage can help reduce cortisol levels, the hormone responsible for stress and anxiety. In return, you’ll experience less muscle tension, headaches, and fatigue, and will have a better, more positive mood all throughout.

Additionally, suppose you are experiencing other symptoms of mental health problems, such as feeling depressed. In that case, a massage can be included in your treatment plan to create a sense of relief, empowerment, and allow you to focus on your mind-body connection.1

Improve Sleep

Massage therapy helps relax your body and mind, thereby promoting better sleep. It can also enhance circulation and reduce pain or any discomfort which improves the quality of your rest so you can fall asleep faster and experience a more restful sleep.

Relieve Pain And Muscle Tension

If you’re feeling sore after a workout, a massage can help alleviate pain and tension in your muscles, allowing them to recover more quickly. 

One thing massage does to your body is reducing lactic acid build-up, which can cause soreness and stiffness. It also increases flexibility and range of motion to lessen the risk of injury whenever you do strenuous activities like CrossFit.

Relieve Constipation

Getting a massage can help your body release gas and waste products. It also relaxes the muscles in the abdomen, helps stimulate the intestine, and reduces pain associated with irritable bowel syndrome.2

Common types of massage used to relieve constipation are abdominal massage and reflexology that both promote regularity in your digestive system.

Relieve Fibromyalgia Symptoms

Fibromyalgia (FM) is a chronic disorder with symptoms like fatigue, intense headaches, and sleep problems, and it can even affect your cognitive behavior. According to a study, having regular massage has immediate positive effects on individuals suffering from FM by alleviating their pain and improving their overall mood.3

When massaging someone with fibromyalgia, it is important to be gentle and to use slow, light strokes. The massage should be focused on the areas of the body that are causing the most pain and discomfort. 

Cancer Pain Relief 

For individuals undergoing chemotherapy, the debilitating symptoms extend beyond fatigue, nausea, and muscle tension, as these are merely the tip of the iceberg in terms of this treatment's side effects. However, massage therapy can serve as a soothing balm, offering significant relief from the physical discomfort and distress that often accompany cancer treatments.

Massage therapy helps reduce inflammation and muscle tension, while increasing blood flow in the body, providing a touch of comfort to those bravely battling through chemotherapy.4

How Many Rest Days Can I Take?

This question has been asked countless times before, and honestly, the answer really depends on your individual needs and goals. Generally, sports scientists recommend at least 1 to 2 rest days per week to give your body ample time to fully recover and repair itself.5

When it comes to CrossFit, most enthusiasts follow the 3 On, 1 Off Program which involves 3 consecutive days of workouts and taking the following day to rest. But if you are just starting out with CrossFit, take more rest days than usual to help your body adjust to the intensity of the workout. 

What Should I Do On My CrossFit Rest Day?

As a CrossFit athlete, rest days should be given the same importance as the workout itself. Focus on self-care activities that will help you relax, recharge and rejuvenate, and what better way to do that than getting a massage?

Aside from hydrating and getting plenty of rest, having a massage on your rest days gives a better and faster recovery.

When getting a massage, inform your therapist about the specific areas of your body that are most sore and tight. Communicate your body needs and goals for you to ultimately relax and enjoy the experience.

If you are looking for a more intense massage, go for the Deep Tissue Massage. It targets deep layers of muscles and the surrounding tissues in your body thereby reducing pain from within. 

Get to know more about this type of massage here: All About Deep Tissue Massage

Are you in for something a bit more relaxing? You could opt for a Swedish Relaxation Massage - one of the most popular types of massage designed to improve circulation, reduce tension and muscle soreness, and induce a state of complete relaxation. 

Regardless of the type of massage you’re eyeing for, make sure that it satisfies your body’s needs and remember to consult with your massage therapist so they can customize the depth and intensity of your massage. 

Book with PRESS now, relax soon, and emerge refreshed and rejuvenated. 

How To Include Massage Into Your Post-Workout Routine

Just like any other type of workout, CrossFit can also be super tiring. That’s why carefully planning your post-workout is crucial to achieving your fitness goals.

A typical post-workout routine includes taking adequate rest, replenishing fluids, and powering up with protein. How about we add something more relaxing - like a massage?

Adding massage into your post-workout routine helps you recover faster and more effectively while also reducing your risk of injury. So, the next time you take your day off from CrossFit, make sure to get a relaxing massage. Choose a PRESS service and book an appointment today!

Explore PRESS' Massage On Your CrossFit Rest Day 

Now that you know the benefits and potential risks of massage therapy, let’s explore all your options through PRESS’ offered services and see which one perfectly suits your needs.

PRESS Full Body 

Our full-body massage combines various massage techniques (kneading, stroking, gliding, friction, percussion, vibration, and compression) to provide relief from stress, tension, pain and other ailments while promoting relaxation.

The PRESS Full Body Massage covers all areas of the body, including your head, neck, shoulders, arms and hands, back, hips, legs, and feet. At PRESS, we begin by assessing your body to determine which areas require the most attention. We use a blend of soothing essential oils and provide comfortable lavender eye pillows for a heavenly experience.

We offer two different full-body massage sessions: 60-minute and 90-minute, each 100% tailored to suit your individual needs. The length you choose will depend on how much time you have available as well as your goals for the massage.

When it comes to a full body massage, there are a few different techniques available. But the choice always comes down to your specific needs and preferences. The massage may include Swedish relaxation techniques (long gliding strokes to promote relaxation and circulation), deep tissue trigger point therapy (applying targeted pressure on specific areas of tension), stretching and joint mobilization therapy. 

No matter what type technique you choose, the key is to make sure you find a massage therapist who is experienced and reliable. At PRESS we guarantee that you’re always in good hands.

PRESS Back, Neck & Shoulders

This massage is great for those who have desk jobs or who are on their feet for long periods of time. PRESS Back, Neck & Shoulders is a massage therapy that focuses specifically on the upper body (neck, shoulders, and back) which are the areas that are most prone to pain, tension and stress. 

This type of massage uses different techniques such as effleurage (long gliding strokes), petrissage (kneading, repeated circular movements, cross fiber friction), and tapotement (rapid and repeated striking of the body) to work the muscles in each of these areas, providing relief from tension and pain. 

If you’re in for a more relaxing treat, our Signature Massage (a blend of relaxing Swedish and orthopedic Deep Tissue massage therapy) can give you an unforgettable massage session that will leave you feeling so much better!

PRESS Pregnancy

Pregnancy is an incredible time for every woman, but it can also be stressful. Good news! Prenatal massage is here to help. It's a fantastic way to ease discomfort and reduce stress during pregnancy making the journey more bearable. 

PRESS Pregnancy Massage can help reduce stress, anxiety, and fatigue. It can also help improve circulation, reduce swelling, and improve the range of motion in the joints. Plus, it can help lessen the risk of postpartum depression.

Our prenatal massage therapy, PRESS Pregnancy, is usually performed in a side-lying position, with pillows and bolsters to support the body. The massage therapist will use a combination of massage techniques to soothe and relax the body while using massage oil or lotion to help reduce friction and improve the massage experience.

Here at PRESS, our massage therapists are trained and certified in prenatal massage, with vast experience working with pregnant women. So you never have to worry at all!

PRESS Corporate Chair Massage 

Workplace or office setups can be a draining place to be both for the employees and employers. Having power naps during breaks may not be enough anymore so how about we include a massage in our rest periods?

PRESS Corporate Chair Massage provides a great avenue for workers to relax and rejuvenate their bodies during a long, tiring shift. It is a massage technique that focuses on the neck, shoulders, and back, areas that often experience tension and pain due to stress.

Bringing PRESS Corporate Chair Massage to your company is a win-win game for everyone in the organization. It can help clear employees’ minds, improve concentration, and increase their energy levels. It also helps them to improve posture and reduce fatigue. As for the employers, corporate massage can help increase employee productivity and morale, reduce absenteeism, and boost employee retention.

Set up PRESS Corporate Chair Massage in your workplace and see how your company’s overall performance improves in the coming months. 

Lastly:  

Massage is a wonderful way to relax and rejuvenate a tired body. It can help reduce stress, improve sleep, and relieve muscle pain and tension.

When it comes to CrossFit, aim to take one or two rest days a week. Incorporate massage into your post-workout routine to enhance and speed up your recovery process, but make sure you’re receiving the appropriate technique tailored to your specific needs. Let our certified therapists at PRESS create a personalized treatment plan that works for you. Contact us now to schedule your consultation! 

No matter what type of massage you choose, remember that massage is not a cure-all. Yes, it’s a great way to relax and give your body a break, but it’s not a substitute for good nutrition, adequate sleep, and regular exercise.

Ready to treat your body with the care it deserves? Check out the vast array of products on PRESS's online shop and discover the perfect match for your post-workout recovery.

Looking for more reasons to try PRESS? Check out our latest blogs:

• PRESS has been im(press)ing New York City for 14 years now 🎉
• How chair massage can improve workplace performance?
• The Benefits of Prenatal Massage

Sources:

1. Amy Marsolek, A. (2022, July 20). Massage helps anxiety, depression. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/massage-for-depression-anxiety-and-stress#:~:text=It%20can%20improve%20mood%20and,on%20your%20mind%2Dbody%20connection. 
2. Cronkleton, E. (2023, March 21). Massage techniques for constipation relief. Healthline. https://www.healthline.com/health/massage-for-constipation-relief#massage-relief 
3. Li, Y., Wang, F., Feng, C., Yang, X., & Sun, Y. (2014, February 20). Massage therapy for fibromyalgia: A systematic review and meta-analysis of randomized controlled trials. PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3930706/ 
4. Lynne Eldridge, M. (2022, August 24). How does massage therapy help people with cancer?. Verywell Health. https://www.verywellhealth.com/massage-for-cancer-2249314#:~:text=The%20best%20type%20of%20massage%20can%20vary%20depending%20on%20your,brain%20that%20can%20reduce%20pain. 
5. Tzur, A., Bacon, A., Schoenfeld, B., Roberts, B., & Bell, L. (2023, February 9). How many rest days do you need in a week? A recovery guide. Sci. https://sci-fit.net/how-many-rest-days-a-week/ 

FAQs

Should I get a massage on rest day?

Yes, getting a massage on a rest day can be a great way to help your body recover from a tough workout faster and more effectively. You can choose from our available services: PRESS Full Body Massage, PRESS Back, Neck, and Shoulders Massage, and PRESS Corporate Chair Massage.

Does massage help overworked muscles? 

Yes, massage can help to reduce muscle tension and soreness, and improve flexibility. This can be especially beneficial for those who have been pushing their bodies to the limit during CrossFit workouts.

How often should you get a massage for CrossFit? 

It is recommended to get a massage at least once or twice a month for CrossFit athletes to help reduce muscle tension and soreness, and improve overall performance. Our PRESS Full Body Massage is an ideal massage for a CrossFit rest day.

What happens to the body when you have a massage? 

It depends on the type of massage you’re having but generally, the massage therapist will use various techniques to target the muscles and surrounding tissues in your body that are experiencing pain, soreness, and tension

Can a massage change your life?

Yes, massage can have a positive impact on your life. Massage can help to reduce stress, improve sleep, and reduce pain ultimately improving your overall health.

How long should a massage be to be effective?

A massage session should last at least 30 minutes in order to be effective. This will give the massage therapist enough time to properly stroke and rub certain parts of your body. Here at PRESS, you can choose between our 60-minute and 90-minute massage sessions.

What happens if you massage your body every day?

It is not recommended to get a massage every day, as this can lead to overuse of the muscles and tissue. It is best to get a massage once or twice a month for best results.

How To Find A Reliable Massage Therapist?

Look for a massage therapist who is licensed and certified, has good reviews, and has experience in the type of massage you are looking for. Ask for referrals from friends, family, and your doctor.