{"id":4102,"date":"2026-04-01T04:51:08","date_gmt":"2026-04-01T04:51:08","guid":{"rendered":"https:\/\/zenavietnam.com\/?p=4102"},"modified":"2026-04-17T08:09:00","modified_gmt":"2026-04-17T08:09:00","slug":"massage-the-thao-va-giai-phap-phuc-hoi-co-bap-toi-uu-cho-nguoi-van-dong","status":"publish","type":"post","link":"https:\/\/zenavietnam.com\/en\/massage-the-thao-va-giai-phap-phuc-hoi-co-bap-toi-uu-cho-nguoi-van-dong\/","title":{"rendered":"Massage th\u1ec3 thao v\u00e0 gi\u1ea3i ph\u00e1p ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp t\u1ed1i \u01b0u cho ng\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng"},"content":{"rendered":"

Trong nh\u1eefng n\u0103m g\u1ea7n \u0111\u00e2y, phong tr\u00e0o t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao nh\u01b0 ch\u1ea1y b\u1ed9, gym, yoga hay tennis \u0111ang ph\u00e1t tri\u1ec3n m\u1ea1nh m\u1ebd h\u01a1n bao gi\u1edd h\u1ebft. \u0110i c\u00f9ng v\u1edbi \u0111\u00f3 l\u00e0 nhu c\u1ea7u ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 sau nh\u1eefng gi\u1edd t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao. Massage th\u1ec3 thao (Sports Massage) kh\u00f4ng c\u00f2n l\u00e0 \u0111\u1eb7c quy\u1ec1n c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p m\u00e0 \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n t\u1ea5t y\u1ebfu trong ch\u1ebf \u0111\u1ed9 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a nh\u1eefng ng\u01b0\u1eddi y\u00eau v\u1eadn \u0111\u1ed9ng. \u0110\u00e2y l\u00e0 li\u1ec7u ph\u00e1p chuy\u00ean s\u00e2u gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng c\u01a1 b\u1eafp, ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng v\u00e0 gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng cho nh\u1eefng th\u1eed th\u00e1ch ti\u1ebfp theo.<\/p>\n\n\n\n

Massage th\u1ec3 thao l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao n\u00f3 c\u1ea7n thi\u1ebft?<\/h3>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Kh\u00e1c v\u1edbi massage th\u01b0 gi\u00e3n th\u00f4ng th\u01b0\u1eddng, massage th\u1ec3 thao t\u1eadp trung v\u00e0o c\u00e1c nh\u00f3m c\u01a1 c\u1ee5 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nhi\u1ec1u nh\u1ea5t trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng. K\u1ef9 thu\u1eadt n\u00e0y s\u1eed d\u1ee5ng c\u00e1c \u0111\u1ed9ng t\u00e1c m\u1ea1nh m\u1ebd nh\u01b0 nh\u00e0o n\u1eb7n, rung, \u1ea5n huy\u1ec7t v\u00e0 k\u00e9o gi\u00e3n \u0111\u1ec3 t\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o c\u00e1c m\u00f4 li\u00ean k\u1ebft.<\/p>\n\n\n\n

Khi t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c, c\u00e1c s\u1ee3i c\u01a1 s\u1ebd xu\u1ea5t hi\u1ec7n nh\u1eefng v\u1ebft r\u00e1ch nh\u1ecf (micro-tears) v\u00e0 t\u00edch t\u1ee5 axit lactic \u2013 th\u1ee7 ph\u1ea1m ch\u00ednh g\u00e2y ra c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c c\u01a1 b\u1eafp (DOMS). Massage th\u1ec3 thao gi\u00fap \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh \u0111\u00e0o th\u1ea3i c\u00e1c ch\u1ea5t c\u1eb7n b\u00e3 n\u00e0y, \u0111\u1ed3ng th\u1eddi cung c\u1ea5p oxy v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t \u0111\u1ec3 ch\u1eefa l\u00e0nh c\u00e1c s\u1ee3i c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng m\u1ed9t c\u00e1ch nhanh ch\u00f3ng nh\u1ea5t.<\/p>\n\n\n\n

Nh\u1eefng l\u1ee3i \u00edch c\u1ed1t l\u00f5i c\u1ee7a massage th\u1ec3 thao<\/h3>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Vi\u1ec7c th\u1ef1c hi\u1ec7n massage th\u1ec3 thao tr\u01b0\u1edbc ho\u1eb7c sau khi t\u1eadp luy\u1ec7n mang l\u1ea1i nh\u1eefng gi\u00e1 tr\u1ecb v\u01b0\u1ee3t tr\u1ed9i:<\/p>\n\n\n\n

1. R\u00fat ng\u1eafn th\u1eddi gian ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/strong> <\/p>\n\n\n\n

Sau m\u1ed9t bu\u1ed5i t\u1eadp n\u1eb7ng, c\u01a1 th\u1ec3 c\u1ea7n th\u1eddi gian \u0111\u1ec3 t\u1ef1 ph\u1ee5c h\u1ed3i. Massage th\u1ec3 thao gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u \u0111\u1ebfn c\u00e1c v\u00f9ng c\u01a1 m\u1ec7t m\u1ecfi g\u1ea5p nhi\u1ec1u l\u1ea7n so v\u1edbi tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i th\u00f4ng th\u01b0\u1eddng. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m thi\u1ec3u t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c v\u00e0 gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 quay l\u1ea1i t\u1eadp luy\u1ec7n s\u1edbm h\u01a1n m\u00e0 kh\u00f4ng lo qu\u00e1 t\u1ea3i.<\/p>\n\n\n\n

2. Ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng hi\u1ec7u qu\u1ea3<\/strong> <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

B\u1eb1ng c\u00e1ch k\u00e9o gi\u00e3n c\u00e1c m\u00f4 c\u01a1 v\u00e0 l\u00e0m m\u1ec1m c\u00e1c d\u1ea3i c\u01a1 b\u1ecb b\u00f3 c\u1ee9ng, massage th\u1ec3 thao gi\u00fap t\u0103ng \u0111\u1ed9 linh ho\u1ea1t cho c\u00e1c kh\u1edbp x\u01b0\u01a1ng. M\u1ed9t c\u01a1 th\u1ec3 d\u1ebbo dai s\u1ebd \u00edt c\u00f3 nguy c\u01a1 b\u1ecb chu\u1ed9t r\u00fat, r\u00e1ch c\u01a1 hay bong g\u00e2n khi th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c m\u1ea1nh ho\u1eb7c \u0111\u1ed9t ng\u1ed9t.<\/p>\n\n\n\n

3. T\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng<\/strong> <\/p>\n\n\n\n

Khi c\u00e1c n\u00fat th\u1eaft c\u01a1 (trigger points) \u0111\u01b0\u1ee3c gi\u1ea3i t\u1ecfa, ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u00e1c kh\u1edbp s\u1ebd \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng t\u1ed1i \u0111a. \u0110i\u1ec1u n\u00e0y cho ph\u00e9p v\u1eadn \u0111\u1ed9ng vi\u00ean th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c chu\u1ea9n x\u00e1c h\u01a1n, m\u1ea1nh m\u1ebd h\u01a1n v\u00e0 b\u1ec1n b\u1ec9 h\u01a1n trong su\u1ed1t qu\u00e1 tr\u00ecnh thi \u0111\u1ea5u ho\u1eb7c t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

4. Gi\u1ea3m c\u0103ng th\u1eb3ng t\u00e2m l\u00fd v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1eadp trung<\/strong><\/p>\n\n\n\n

Th\u1ec3 thao kh\u00f4ng ch\u1ec9 l\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp m\u00e0 c\u00f2n l\u00e0 s\u1ef1 minh m\u1eabn c\u1ee7a tinh th\u1ea7n. Massage gi\u00fap gi\u1ea3m n\u1ed3ng \u0111\u1ed9 hormone stress (cortisol) v\u00e0 k\u00edch th\u00edch s\u1ea3n sinh endorphin, gi\u00fap ng\u01b0\u1eddi t\u1eadp lu\u00f4n trong tr\u1ea1ng th\u00e1i tinh th\u1ea7n ph\u1ea5n ch\u1ea5n v\u00e0 t\u1eadp trung cao \u0111\u1ed9 v\u00e0o m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n

C\u00e1c lo\u1ea1i h\u00ecnh massage th\u1ec3 thao ph\u1ed5 bi\u1ebfn<\/h3>\n\n\n\n

T\u00f9y v\u00e0o th\u1eddi \u0111i\u1ec3m t\u1eadp luy\u1ec7n, massage th\u1ec3 thao \u0111\u01b0\u1ee3c chia th\u00e0nh c\u00e1c lo\u1ea1i h\u00ecnh ch\u00ednh sau:<\/p>\n\n\n\n

    \n
  • Massage tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n (Pre-event):<\/strong> Th\u01b0\u1eddng di\u1ec5n ra ng\u1eafn g\u1ecdn (15-20 ph\u00fat) v\u1edbi c\u00e1c \u0111\u1ed9ng t\u00e1c nhanh, m\u1ea1nh \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1 b\u1eafp, t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 chu\u1ea9n b\u1ecb t\u00e2m l\u00fd s\u1eb5n s\u00e0ng.<\/li>\n\n\n\n
  • Massage sau khi t\u1eadp luy\u1ec7n (Post-event):<\/strong> Di\u1ec5n ra trong v\u00f2ng 24 gi\u1edd sau v\u1eadn \u0111\u1ed9ng. T\u1eadp trung v\u00e0o vi\u1ec7c l\u00e0m d\u1ecbu c\u00e1c v\u00f9ng c\u01a1 b\u1ecb k\u00edch th\u00edch, gi\u1ea3m vi\u00eam v\u00e0 h\u1ed7 tr\u1ee3 \u0111\u00e0o th\u1ea3i axit lactic.<\/li>\n\n\n\n
  • Massage tr\u1ecb li\u1ec7u ph\u1ee5c h\u1ed3i (Rehabilitative):<\/strong> D\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi \u0111ang g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng c\u1ee5 th\u1ec3 nh\u01b0 vi\u00eam g\u00e2n, \u0111au kh\u1edbp. K\u1ef9 thu\u1eadt vi\u00ean s\u1ebd t\u1eadp trung x\u1eed l\u00fd c\u00e1c m\u00f4 s\u1eb9o v\u00e0 kh\u00f4i ph\u1ee5c l\u1ea1i ch\u1ee9c n\u0103ng c\u1ee7a v\u00f9ng b\u1ecb t\u1ed5n th\u01b0\u01a1ng.<\/li>\n<\/ul>\n\n\n\n

    Nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng khi th\u1ef1c hi\u1ec7n massage th\u1ec3 thao<\/h3>\n\n\n\n
      \n
    • L\u1ef1c t\u00e1c \u0111\u1ed9ng:<\/strong> Massage th\u1ec3 thao th\u01b0\u1eddng s\u1eed d\u1ee5ng l\u1ef1c r\u1ea5t m\u1ea1nh. B\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y h\u01a1i \u0111au trong qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n, nh\u01b0ng \u0111\u00f3 l\u00e0 “c\u00e1i \u0111au c\u1ea7n thi\u1ebft” \u0111\u1ec3 gi\u1ea3i ph\u00f3ng c\u00e1c b\u00f3 c\u01a1 s\u00e2u. Tuy nhi\u00ean, n\u1ebfu c\u01a1n \u0111au v\u01b0\u1ee3t qu\u00e1 m\u1ee9c ch\u1ecbu \u0111\u1ef1ng, h\u00e3y b\u00e1o ngay cho k\u1ef9 thu\u1eadt vi\u00ean.<\/li>\n\n\n\n
    • U\u1ed1ng n\u01b0\u1edbc \u0111\u1ea7y \u0111\u1ee7:<\/strong> Qu\u00e1 tr\u00ecnh gi\u1ea3i ph\u00f3ng c\u01a1 b\u1eafp s\u1ebd th\u1ea3i ra nhi\u1ec1u \u0111\u1ed9c t\u1ed1 v\u00e0o h\u1ec7 tu\u1ea7n ho\u00e0n. H\u00e3y u\u1ed1ng th\u1eadt nhi\u1ec1u n\u01b0\u1edbc sau khi massage \u0111\u1ec3 h\u1ed7 tr\u1ee3 th\u1eadn thanh l\u1ecdc c\u01a1 th\u1ec3.<\/li>\n\n\n\n
    • Tr\u00e1nh massage khi ch\u1ea5n th\u01b0\u01a1ng c\u1ea5p t\u00ednh:<\/strong> N\u1ebfu b\u1ea1n v\u1eeba b\u1ecb bong g\u00e2n ho\u1eb7c g\u00e3y x\u01b0\u01a1ng k\u00e8m theo s\u01b0ng t\u1ea5y \u0111\u1ecf, tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng \u0111\u01b0\u1ee3c massage ngay m\u00e0 c\u1ea7n ph\u1ea3i ch\u01b0\u1eddm l\u1ea1nh v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129.<\/li>\n<\/ul>\n\n\n\n

      Xu h\u01b0\u1edbng d\u1ecbch v\u1ee5 massage th\u1ec3 thao t\u1ea1i nh\u00e0 cho gi\u1edbi gymer v\u00e0 runner<\/h3>\n\n\n\n

      Sau m\u1ed9t bu\u1ed5i ch\u1ea1y b\u1ed9 d\u00e0i hay m\u1ed9t bu\u1ed5i t\u1eadp gym m\u1ec7t m\u1ecfi, vi\u1ec7c ph\u1ea3i l\u00e1i xe qua nh\u1eefng \u0111o\u1ea1n \u0111\u01b0\u1eddng k\u1eb9t xe \u0111\u1ec3 \u0111\u1ebfn spa l\u00e0 m\u1ed9t c\u1ef1c h\u00ecnh \u0111\u1ed1i v\u1edbi \u0111\u00f4i ch\u00e2n \u0111ang r\u00e3 r\u1eddi. D\u1ecbch v\u1ee5 massage th\u1ec3 thao t\u1ea1i nh\u00e0 cho ph\u00e9p b\u1ea1n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c ngay l\u1eadp t\u1ee9c sau khi t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

      Vi\u1ec7c \u0111\u01b0\u1ee3c n\u1eb1m tho\u1ea3i m\u00e1i trong kh\u00f4ng gian ri\u00eang t\u01b0, \u0111\u01b0\u1ee3c k\u1ef9 thu\u1eadt vi\u00ean chuy\u00ean nghi\u1ec7p x\u1eed l\u00fd c\u00e1c nh\u00f3m c\u01a1 \u0111au nh\u1ee9c v\u00e0 sau \u0111\u00f3 ng\u1ee7 m\u1ed9t gi\u1ea5c th\u1eadt s\u00e2u tr\u00ean ch\u00ednh chi\u1ebfc gi\u01b0\u1eddng c\u1ee7a m\u00ecnh l\u00e0 c\u00e1ch ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 tuy\u1ec7t v\u1eddi nh\u1ea5t. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 c\u1ee7a bu\u1ed5i t\u1eadp v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i cho nh\u1eefng ng\u01b0\u1eddi \u0111am m\u00ea v\u1eadn \u0111\u1ed9ng.<\/p>\n\n\n\n

      K\u1ebft lu\u1eadn<\/h3>\n\n\n\n

      Massage th\u1ec3 thao kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t d\u1ecbch v\u1ee5 h\u1ed7 tr\u1ee3, m\u00e0 l\u00e0 m\u1ed9t kho\u1ea3n \u0111\u1ea7u t\u01b0 th\u00f4ng minh cho h\u00e0nh tr\u00ecnh chinh ph\u1ee5c nh\u1eefng gi\u1edbi h\u1ea1n m\u1edbi c\u1ee7a b\u1ea3n th\u00e2n. \u0110\u1eebng \u0111\u1ec3 nh\u1eefng c\u01a1n \u0111au nh\u1ee9c hay ch\u1ea5n th\u01b0\u01a1ng l\u00e0m gi\u00e1n \u0111o\u1ea1n ni\u1ec1m \u0111am m\u00ea t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n. H\u00e3y \u0111\u1ec3 \u0111\u00f4i b\u00e0n tay chuy\u00ean nghi\u1ec7p gi\u00fap b\u1ea1n gi\u1ea3i t\u1ecfa m\u1ecdi \u00e1p l\u1ef1c, h\u1ed3i sinh n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1eb5n s\u00e0ng b\u1ee9t ph\u00e1 cho nh\u1eefng m\u1ee5c ti\u00eau ph\u00eda tr\u01b0\u1edbc.<\/p>","protected":false},"excerpt":{"rendered":"

      Trong nh\u1eefng n\u0103m g\u1ea7n \u0111\u00e2y, phong tr\u00e0o t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao nh\u01b0 ch\u1ea1y b\u1ed9, gym, yoga hay tennis \u0111ang ph\u00e1t tri\u1ec3n m\u1ea1nh m\u1ebd h\u01a1n bao gi\u1edd h\u1ebft. \u0110i c\u00f9ng v\u1edbi \u0111\u00f3 l\u00e0 nhu c\u1ea7u ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 sau nh\u1eefng gi\u1edd t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao. Massage th\u1ec3 thao (Sports Massage) kh\u00f4ng c\u00f2n […]\n","protected":false},"author":1,"featured_media":4106,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[582],"tags":[],"class_list":["post-4102","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-massage-tri-lieu"],"acf":[],"_links":{"self":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts\/4102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/comments?post=4102"}],"version-history":[{"count":1,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts\/4102\/revisions"}],"predecessor-version":[{"id":5599,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts\/4102\/revisions\/5599"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/media\/4106"}],"wp:attachment":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/media?parent=4102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/categories?post=4102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/tags?post=4102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}