Self-Massage: How Does It Promote Recovery?

Recovery is part of sports practice. Regardless of your discipline or level, it is essential to help the body regain its strength after a session. It helps reduce fatigue and pain, prevent or relieve injuries, and even improve performance.

While there are many methods of active or passive recovery, self-massage is known to be particularly effective.

What are its effects on the skin and the body of athletes? How can you perform an effective self-massage?

Self-Massage: The Ally of Skin Regeneration for Athletes

Sports practice, although highly beneficial, is not without its share of micro-traumas. Burns, irritations, and other lesions caused by friction or repeated impacts can be bothersome, even painful, to the point of having a real impact on performance and training schedules. Supporting the healing of the skin is therefore absolutely essential. And what better way than massage and self-massage to help the skin regenerate?

Self-massage stimulates blood circulation and oxygenation of the cells. It promotes lymphatic drainage, helping to eliminate some of the body’s waste (such as damaged cells or bacteria, for example). Massage softens the skin and increases its elasticity. It becomes more resistant to aggression and healthier.

Let’s not forget that massages also enhance the benefits of your favorite skincare products. Active ingredients penetrate the skin tissues better.

RGTA and Self-Massage to Optimize Skin Recovery

RGTA are a patented technological innovation. They maximize the skin's self-repair processes. Tissues repair more effectively and regain their original architecture and functions.

When combined with hyaluronic acid, RGTA encourages the production of type 1 procollagen for better skin quality. They reduce oxidative stress in cells and promote the natural and spontaneous production of hyaluronic acid by the skin.

Thus, by combining self-massage and RGTA, you provide your skin with the optimal conditions for regeneration and healing.

The rich, creamy texture of the Bye Bye Burn Repair Balm is ideal for self-massage, especially on areas where tissues have been damaged. It soothes and instantly relieves pain and burning sensations while hydrating and helping the skin renew itself.

The roll-on applicator of Shock and Roll serum was designed for self-massage of uncomfortable areas near your joints. Perfect for the groin, neck, or armpits, which are often weakened by friction from technical clothing.

Self-Massage for Better Recovery After Sport

Not only are self-massages highly effective for the recovery, regeneration, and repair of the skin, but they are also very beneficial for the body.

Self-massage provides an immediate sense of well-being. It stimulates the secretion of serotonin (the happiness hormone) and regulates cortisol production (the stress hormone). That’s why we find massages so pleasant and relaxing. Since serotonin precedes melatonin, self-massage also puts you in the best conditions for sleep. And, what’s more effective for recovery than a good night’s sleep?

In some cases, self-massages could be as effective as an aspirin tablet, especially after an intense workout. This is at least what a study published in 2012 explains. In just 10 minutes, massage would reduce the effects of cytokines, a protein involved in intercellular communication during the inflammatory response. Even better: it encourages cells to produce more mitochondria, accelerating the healing process of micro-lesions.

Deeper massages, on the other hand, release "muscle knots" and optimize the elimination of toxins (such as lactic acid) that accumulate during exercise.

Thus, self-massage not only helps instantly relieve pain but also prevents the appearance of muscle soreness. Already feeling sore? Again, by manipulating your sensitive muscles, you help them repair themselves while relieving the discomfort.

Finally, massages and self-massages improve venous and lymphatic return. Say goodbye to heavy legs and swollen feet and ankles!

Our 5 Tips for a Successful Self-Massage

1. Set the Mood

Recovery through self-massage is part of the training, true. But it’s also a moment of well-being that accompanies your cool-down. Give your heart time to return to a resting rhythm. Hydrate. Take a shower. Finally, settle into a comfortable and temperate space. After exercise, your body temperature may take some time to drop. If you’re cold during the self-massage, you risk tensing up, which could undo all the benefits of the massage. That would be a shame, wouldn’t it?

2. Never Without My Skincare

A dry self-massage is less effective, less pleasant, and can even cause irritation and burning sensations. The RGENtec range was designed so you can get the best out of recovery through self-massage.

Hydrating, light, and non-sticky, the After Sport Ritual cream is ideal for massaging your shoulders, arms, calves, or hamstrings.

For irritated and delicate areas (hands, soles of the feet, inner thighs), prefer the Bye Bye Burn balm for its immediate soothing effect.

For painful joints, Shock and Roll will be your ally.

3. With or Without Accessories?

It’s up to you!

Your hands allow all kinds of manipulations and enable you to adjust the intensity with great precision.

Accessories such as balls, bands, rollers, or massage sticks can be useful for handling harder-to-reach spots (like your back or lower back). They can also apply more pressure and stimulate deeper tissues (like the back of the thighs or the sides).

4. Go Slowly

As we saw, it takes 10 minutes for a massage or self-massage to be truly beneficial. Take your time and enjoy the moment. Start with gentle strokes using the palm of your hand, then alternate between kneading (to activate blood circulation) and percussion (to stimulate muscles), and finally use any accessories if needed.

5. Pain Doesn’t Necessarily Mean Effectiveness

Certain manipulations may cause some sensitivity. This is normal, especially when you’re trying to go deeper. However, be careful: recovery massage should also be a moment of relaxation and unwinding. If the pain persists after your session, it might be a sign of an injury. Don’t hesitate to consult or seek advice from health professionals if in doubt!