If you’re moving your body daily, it’s important you’re also working some type of recovery element into your training program.
Why is recovery important? Well, think about the muscles of your body as your favorite scrunchie. When you first get the scrunchie, the elastic is tight. But after months of daily use, the elastic eventually wears out, and it no longer keeps your hair tied up. However, if you were to use multiple scrunchies, giving your favorite a rest, the elastic would stay tight. Your muscles are similar. If you don’t rest, your muscles stretch but don’t really rebound. This makes it difficult for your muscles to repair.
Two forms of recovery you can add to your routine that may be helpful for your muscles are massage and acupuncture. Both are great ways to increase blood flow and circulation throughout your body. (FYI: Blood flow is important to recovery because your blood is what carries oxygen to your muscles, and oxygen promotes healing.)
But when it comes to massage versus acupuncture, is there a method that helps your muscles recover the best? We chatted with experts to find out.
What is massage therapy and how can it help with muscle recovery?
Massage therapy is a holistic practice which involves manipulating soft tissues to promote health and well-being.
“For muscle recovery, massage therapy is particularly effective as it enhances blood circulation, ensuring oxygen and nutrients reach muscle tissues while removing metabolic waste like lactic acid. This process speeds up healing and reduces muscle soreness, known as delayed onset muscle soreness—aka DOMS—often experienced after strenuous exercise,” says Clinton Kyles, CMT, a certified massage therapist and National Therapist Trainer for Squeeze.
Pros
- Enhanced circulation: “Improved blood flow ensures essential nutrients and oxygen reach muscle tissues, speeding up the healing process and reducing recovery time,” Kyles says.
- Reduced muscle soreness: When you alleviate tension and reduce lactic acid buildup, you decrease DOMS, according to Kyles. This can have you back to activity faster.
- Increased flexibility and range of motion: If you want to prevent injury and enhance performance, improving flexibility is key, according to Kyles. This is because the tighter your muscles are, the more prone they are to injury, per First State Orthopaedics.
- Stress reduction: Massage therapy reduces stress hormones like cortisol and boosts the production of serotonin and dopamine, improving mental well-being and aiding in recovery, according to Kyles.
- Better sleep: “Quality sleep is vital for muscle repair and overall recovery,” Kyles says.
“For muscle recovery, massage therapy is particularly effective as it enhances blood circulation, ensuring oxygen and nutrients reach muscle tissues while removing metabolic waste like lactic acid. This process speeds up healing and reduces muscle soreness, known as delayed onset muscle soreness—aka DOMS—often experienced after strenuous exercise.” —Clinton Kyles, CMT
Cons
For some people, massage can cause nausea, headaches, or muscle pain and bruising in the areas that have been massaged—but this can be reduced by hydrating before and after the massage, according to Kyles. Hydrating beforehand helps your muscles move more freely, and hydrating afterward helps your body flush out the waste that was released from your muscles during the massage.
Massages can also be expensive. The average cost of a 60-minute session is $75 and can be up to $130, according to Thervo, a platform for finding therapy services. (The price depends on massage duration, your location, the type of massage you get, adn any add-ons you may want, like aromatherapy.) The costs can add up if you get massages regularly. There’s no guarantee your insurance will cover massage therapy, per The Ohio State University Wexner Medical Center, so check with your provider.
Who is it best for?
Massage is great for active people, sedentary people, and anyone in between. For those who engage in regular physical activity, massage helps with quicker recovery, reduced injury risk, and enhanced performance, according to Kyles. Anyone who spends long hours sitting at a desk job and experiences neck and shoulder pain can also benefit from massage.
“Massage therapy can alleviate tension, improve posture, and reduce the risk of related health issues,” Kyles says.
Other populations who may benefit from massage therapy are those with chronic pain, older adults, and anyone who simply needs relaxation and stress relief.
What is acupuncture and how can it help with muscle recovery?
Acupuncture is a practice that started in China more than 3,000 years ago. It involves sticking thin metal needles into the skin at specific points to promote healing.
“Acupuncture increases blood flow, decreases inflammation, and brings attention to the injured area,” says Gabriel Sher, LAc, licensed acupuncturist and chief of acupuncture at ORA Space. “When it comes to muscle recovery, you can go directly to the muscle that’s damaged or work with the channels that run to the area of pain.”
Pros
- Increased blood flow: The needles in acupuncture can create more blood flow in the body to promote overall healing, Sher says.
- Increased qi (energy): The goal of Chinese medicine is to balance the yin and yang, and acupuncture allows the qi to move freely by placing needles along specific meridians, Sher explains.
- Speeds up recovery: Acupuncture can help your muscles recover faster. Sher says faster recovery can help to prevent long-term injuries.
Cons
Sometimes, your muscles can be sore after acupuncture, Sher explains. At ORA specifically, they sometimes use electric stimulation on the needles, which speeds up the process of healing. This can cause a slight ache in the area of treatment.
Additionally, the average cost for a 90-minute acupuncture session can be up to $85, according to the American Institute of Alternative Medicine. Follow-up visits that typically last 60 to 75 minutes can cost up to $70. These prices may not be doable for some, especially if the acupuncture sessions aren’t covered by insurance. (Check with your insurance company to see if your plan covers acupuncture.)
“Acupuncture increases blood flow, decreases inflammation, and brings attention to the injured area. When it comes to muscle recovery, you can go directly to the muscle that’s damaged or work with the channels that run to the area of pain.” —Gabriel Sher, LAc
Who is it best for?
“Acupuncture is extremely effective for any individual who puts strain on their muscles,” Sher says. “It helps to keep the body in balance both physically and mentally. At ORA, we believe under stress, the body attacks the weakest spot. So we like to incorporate both emotional points and physical points together. Chinese medicine is all about treating the whole body and finding balance in our emotional and physical state.”
Massage vs. acupuncture for muscle recovery: the bottom line
Both massage and acupuncture are great ways to promote muscle recovery when it comes to your workout routine. Massage therapy may be a bit more accessible than acupuncture, and it can increase your muscles’ range of motion and flexibility and decrease DOMS. Acupuncture, on the other hand, focuses on restoring your body’s energy flow, which can lead to a speedy recovery.
Both recovery methods can be costly over time, but your insurance plan may provide coverage.
At the end of the day, choose which muscle recovery method you prefer based on your own preferences and price point. There’s also no reason you can’t incorporate both into your recovery routine.