How a Massage Helps With Weighted Vest Training

What Are the Benefits of Massage Therapy?

Reduces Muscle Soreness: Wearing a weighted vest, especially when starting, can cause delayed onset muscle soreness (DOMS) from the microtears in muscle fibers. Massage helps alleviate this soreness by increasing blood flow to the muscles, delivering nutrients necessary for repair, and reducing inflammation.

Increases Circulation: Massage therapy, including light and deep tissue techniques, improves blood and lymphatic circulation. This helps flush out metabolic waste products from the muscles and supplies them with oxygen and nutrients, which speeds up the recovery process.

Decreases Muscle Tension: The extra weight of the vest forces your muscles to work harder, which can lead to tightness and knots, especially in the core, back, and hips. Massage techniques help to release this tension, improve muscle relaxation, and prevent tightness from hindering your movement.

Improves Flexibility: Massage can help stretch muscle fibers that have become tight from carrying the additional weight. This improves flexibility and range of motion, reducing the risk of strains and sprains.

Helps With Injury Prevention: By addressing muscle imbalances, reducing chronic tension, and improving flexibility, regular massage can help prevent injuries that might arise from the extra load of a weighted vest.

Enhances Sleep and Relaxation: After an intense workout, a massage can lower muscle tension and promote relaxation. Improved relaxation can lead to better, deeper sleep, which is crucial for overall muscle recovery.

What Are the Different Types of Massage?

The ideal type of massage depends on your soreness level and needs:

Swedish Massage: This is a lighter, more relaxing massage that is a good option for post-workout soreness. The gentle strokes stimulate blood circulation to the sore areas and help flush out toxins.

Deep Tissue Massage: If you are experiencing persistent knots and deep muscle tension, this more intense technique can be effective. However, it's best to avoid it immediately after an intense workout when muscles are highly inflamed. It is safer to use it later in the recovery process.

Foam Rolling or Roller Stick: These tools are a form of self-myofascial release that helps loosen the fascia and tight muscles. They are effective for targeting specific knots and relieving muscle tightness.

Additional Recovery Tips

While massage is very helpful, it should be part of a complete recovery plan:

Rest Days: Take rest days between weighted vest walks to allow your body time to recover from the added stress.

Start Slowly: If you are new to using a weighted vest, start with a low weight and gradually increase it over time to prevent overexertion and strain.

Proper Posture: Consciously maintain good posture while walking with the vest to prevent lower back and joint pain.

Stretching: Stretch your muscles, particularly your back and legs, after every session.