It can be easy to focus on improving your workouts and strength without focusing much on recovery. We *see* you skipping the warm-ups and cool-downs too. But the fact is that we all need to focus on recovery to get strongher. We've tried to write stronger, but it just feels weird. In this blog post, we'll delve into the delightful world of massages and explore how they are vital in enhancing your overall performance and recovery when engaging in strength training. With our next StrongHer Games event on the calendar for 23rd September, we recommend getting into a good routine with sleep, hydration, nutrition, AND recovery! 

We’re partnering with Weleda Arnica to educate and inform the community (aka you lovely lot) about the benefits of incorporating massage into your routine to help you get StrongHer! Keep reading for a cheeky lil discount too!

Benefits of massages for strong-ass women

1. Muscle relaxation and tension relief: Our muscles can become tense and tired after an intense strength training session. Massage helps relax the muscles, releasing built-up tension and reducing soreness. This relaxation not only feels amazing but also aids in preventing injuries.

2. Improved blood circulation: Massage stimulate blood flow, delivering vital nutrients and oxygen to the muscles. As a result, this increased circulation promotes faster recovery, allowing you to bounce back faster after your gruelling workouts.

3. Flexibility and range of motion: Regular massage can help improve your flexibility and range of motion. With greater flexibility, you can perform strength exercises with better form, reducing the risk of injuries and enhancing overall performance.

4. Stress reduction and mental well-being: Strength training is not just about physical exertion; it also impacts your mental state. Massage is a fantastic way to relieve stress and promote relaxation, keeping your mind in peak condition for your workouts and daily life.

How massage aids in recovery

1. Reducing muscle soreness: Delayed onset muscle soreness (DOMS) is a common consequence of intense strength training. Massage can target specific muscle groups and help alleviate this soreness, allowing you to stay on track with your fitness routine without discomfort.

2. Lactic acid removal: During intense exercise, lactic acid builds up in our muscles, contributing to that post-workout soreness. Massage can aid in the removal of lactic acid, facilitating faster recovery.

3. Enhanced nutrient delivery: Massage helps deliver essential nutrients to your muscles through improved blood circulation, aiding their repair and growth. This means you'll be ready to tackle your next workout feeling refreshed and reinvigorated.

Boosting overall performance

1. Preventing injuries: Regular massage can address muscle imbalances and reduce the risk of injuries. Keeping your muscles relaxed and flexible during strength training sessions will make you less prone to strains or sprains.

2. Optimising training sessions: When your muscles are relaxed and your mind is clear, you can focus better during workouts. This enhanced focus will help you get the most out of your training sessions, making each rep count toward achieving your fitness goals.

3. Promoting better sleep: A good night's sleep is essential for muscle recovery and overall well-being. We’d recommend the Arnica muscle soak here - it’s got rosemary and lavender essential oils to help with tiredness and fatigue, plus the extracts of arnica flower and birch leaves will aid recovery during times of over-exertion and exhaustion.

Fun ways to incorporate massage into your fitness routine

1. Post-workout treat: Treat yourself to a massage after intense strength training sessions. Consider it a reward for your hard work!

2. Massage therapy sessions: Schedule regular massage therapy sessions to keep your muscles in top condition and ensure consistent progress in your fitness journey.

3. DIY foam rolling: Invest in a foam roller and practice self-myofascial release at home. Foam rolling is an excellent way to maintain muscle flexibility between professional massage sessions.

4 Self-massage! Fancy a bit of DIY? Or get someone else to do it for you? Try out the Weleda Arnica range - they've got a perfect massage oil and a massage balm recommended by us and Itsy, our sports massage therapist!

Book a massage with us in the studio, or check out the full Weleda Arnica range here.  You can get a HUGE 25% discount at checkout by using the code STRONGHER25

More information about Weleda Arnica:

The Weleda Arnica range is made from the yellow arnica plant, and while it might look delicate, it certainly packs a punch! Arnica extract is prized for its anti-inflammatory effect, promoting blood circulation, relieving pain, and speeding up healing. The Arnica Massage Oil is a certified-natural body oil you can use before exercise to warm up or apply after training to ease weary muscles. A warming massage helps stimulate healthy blood flow, relax muscles, and protect against cramps, muscle tension, and soreness. You'll see a selection of Weleda Arnica's products in the studio over the next few months as we work with the team to educate and inform the community (aka you lovely lot) about the benefits of incorporating massage into your routine to help you get StrongHer!