For any of your physiotherapists/muscle experts/sports scientists etc out there...

when's the best time to get a massage?

If I have a heavy workout and my muscles are damaged, I need to rest them a bit and eat a lot of protein and all that to build them up into their new-improved versions right?

So, if I get a massage, I'm getting the tissues broken apart again am I (thus impeding the repair time and being A BAD THING)? Or is it just stimulating the blood flow around them (and speeding up the repair time - A GOOD THING)?

And what kind of massage should I be getting for strained/damaged muscles? And finally how long after - while it still hurts...?

Ta.