So you have had your Sports Massage

What should or shouldn't you do now (after care advice)

1. ​Drink plenty of water over the next 48 hours to help the body flush out toxins and waste products after the massage. Try and aim for at least 2 litres of water.

2. Water also helps keep the muscles hydrated and supple, going forwards, ensure you are regularly drinking at least 2 litres of water a day. (Gradually increase your water intake so as not to overload your bladder and need to urinate so often).

3. Avoid heat treatments for 24 hours - no hot bath or sauna's. If you want to wash then have a luke warm shower.

4. Avoid strenuous activity or exercise for the rest of the day. Best avoided for 24 hours.

5. Avoid alcohol, caffeine, and spicy foods for at least 12 hours, as your body is working hard to repair your muscles, so the digestive system may be affected.

6. Try to avoid eating a big meal for 2 hours after the massage, as the increased blood supply has been directed to the injured/affected muscles areas and the digestive process will re-direct the blood to the digestive system.

7. If you feel tired, rest as much as possible.

8. If you experience discomfort or muscle soreness, then use ice packs on any inflamed areas. If the discomfort warrants it and you need pain killers, then over the counter ibuprofen is preferable to paracetamol as ibuprofen is an anti-inflammatory drug. However, if you are allergic or cannot take to ibuprofen then please speak to your local pharmacist or doctor. When taking any medication please be sure to read the instructions and follow the dosage on the packet.

9. Please remember that as advised at the start of treatment that there may be other side effects and that symptoms may get worse before getting better.

10. Always carry out your advised rehabilitation

11. If you expereince any other side effects or feel very unwell, please seek professional medical advice.