xiv MUSCLES AND EXERCISE 203 



ness that follow severe exercise when one is not used 

 to it, .come from the presence of a large amount of such 

 poisonous wastes. 



Rest and sleep give time for the removal of all these 

 wastes. The cells may also be repaired by the proteid 

 foods and stored with material for future use. If the 

 exercise has been very severe, the wastes may poison 

 the cells of the muscles so that they do not recover 

 fully for several days. During perfect rest and in sleep 

 the muscular activity is at its lowest point, and these 

 reparative and recuperative processes are carried on 

 most effectively. 



143. Massage. As understood and practiced at pres- 

 ent massage means a systematic stroking, rubbing, tap- 

 ping, pressing, or kneading of the skin and muscles by 

 a person trained in this art. Each process is subject to a 

 great variety of modifications, and may be either gentle 

 or vigorous. It is now used as a mode of treatment in 

 many different bodily disorders. It is extensively 

 employed in certain nervous diseases, especially in 

 those that require prolonged bodily rest. 



Massage may take the place of exercise when per- 

 sons are sick or too weak to endure physical exertion. 

 The value of massage lies in the fact that by vigorous 

 mechanical means poisonous wastes are pressed out 

 of the tissues, lymph flow is stimulated, circulation is 

 increased, muscle cells are excited to greater activity, 

 and all the tissues of the body are made to function 

 better. Nothing will set up the circulation and remove 

 the waste products in a bruise quicker than good vigor- 



