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Should You Massage Your Muscles Before or After a Workout?
Both offer unique benefits and drawbacks, but one time window appears to be more advantageous than another.
By Michelle Konstantinovsky•
What Counts as a Massage?
Massage Before a Workout: Pros and Cons
Massage After a Workout: Pros and Cons
So, Should You Get a Massage Before or After a Workout?
Does the Type of Massage Matter?
What About Self-Massage and Special Tools?
Many of us still consider massage a luxury, but it isn’t just a posh spa staple; it’s an increasingly popular form of self-care for athletes of all kinds.
If you’re an avid runner, cyclist, strength training devotee, or a combination of all of the above, you may have wondered how massage can either boost your performance or help relieve the aches and pains that can accompany an active lifestyle. Should you get a massage before a tough training session or save any bodywork for after intense exercise? And does the type of massage you get matter?
Here’s what athletes of all levels should know about how massage can fit into a healthy routine, and whether it’s best to get a massage before or after a workout.
What Counts as a Massage?
Even though it’s a common term, it’s worth getting to know the real definition of “massage” before digging into whether it’s right for you and your lifestyle. According to the National Center for Complementary and Integrative Health, massage therapy involves manipulating the soft tissues of the body, but there are many different techniques, including Swedish or classical, sports, clinical, Shiatsu, Tuina, and more.
All types of massage have varying purported benefits, and about 10.9 percent of American adults used massage therapy in 2022—more than twice the amount who used it in 2002 (4.8 percent).
While the data on its specific benefits for athletic performance and recovery are mixed, massage therapy is considered one of the most frequently used techniques to aid in post-workout recovery. Not only have different types of massage been shown to improve certain kinds of pain, but, in relation to exercise, massage may help reduce muscle tension, promote relaxation, decrease stiffness and fatigue, and—perhaps most importantly to some—it can feel really, really good.
“Massage can be a great tool, but everyone’s different,” says Tanya Goodrich, a doctor of physical therapy and founder of Healthy Pelvis Physical Therapy. “So it’s important to pay attention to how you feel after different types of massages.”
Massage Before a Workout: Pros and Cons
While massage is often thought of as a remedy for sore muscles, there are a number of reasons why some athletes seek out pre-exercise massages. Some use massage before a workout to try to increase range of motion, decrease stiffness and soreness, and enhance performance during competitions. And some research does support those claims, but the evidence is decidedly mixed on whether getting a massage before a workout is the right choice for everyone.
“If you’re looking to loosen up and get your muscles ready, a lighter, more dynamic massage can be great before exercise,” Goodrich says. “It helps increase blood flow, improves flexibility, and just gets your body primed for action. But you’ll want to keep it light—deep tissue work before a workout might leave you feeling a bit too sore or fatigued, which could mess with your performance.”
Pre-Workout Massage Benefits
While the research on pre-workout massages is a bit mixed, Goodrich says that in practice, experts often see it help in two key ways:
Improved circulation: There is some evidence to suggest massage helps improve circulation, not only in the part of the body being treated, but in the surrounding areas as well. “A massage before your workout can boost blood flow to your muscles,” Goodrich says. “This means more oxygen and nutrients are getting to your muscles, which can help them perform better. Plus, the increased circulation helps warm up your muscles, making them more flexible and less likely to get injured.”
Reduced muscle stiffness and tension: A 2021 study suggests that even a quick massage can reduce the perception of muscle tightness. “When your muscles are more relaxed, you can move more freely and with a better range of motion,” Goodrich says. “This can lead to smoother, more efficient movements during your workout.”
“Both of these effects—better circulation and less tension—can really help you get the most out of your workout,” Goodrich adds. “While we’re still learning about all the benefits, many people find that a pre-workout massage leaves them feeling more prepared and ready to tackle their exercise routine.” That said, she notes that more research is needed.
Pre-Workout Massage Drawbacks
While there may be some perks to getting a pre-workout massage, there appears to be more compelling evidence against the practice. According to one 2018 systematic review, “the use of longer‐duration pre‐performance massage cannot be recommended” for enhancing performance in specific sports, and while “it is not entirely clear why massage can have negative effects on motor outputs,” the results may be due to a few factors, including the way massage is thought to lengthen muscles, decreasing force production.
According to Goodrich, getting a massage before a workout may lead to the following:
Muscle soreness: “If the massage is too deep or intense, it can leave your muscles feeling sore, which might make your workout uncomfortable or less effective,” Goodrich says.
Sleepiness or drowsiness: “Massage often promotes relaxation, which is great in general, but it might make you feel a bit too relaxed or sleepy right before a workout when you want to feel energized and ready to move,” Goodrich says.
Reduced muscle strength: Deep tissue massage right before exercise may temporarily reduce muscle strength, Goodrich says. “This happens because the massage can relax your muscles too much, decreasing their tone and ability to generate force, which might impact your workout performance.”
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Massage After a Workout: Pros and Cons
Perhaps the more popular option, a post-workout massage is often touted as a well-deserved reward for the muscles after a particularly tough exercise session. “Most people tend to go for a massage after they’ve exercised,” Goodrich says.
Post-Workout Massage Benefits
Perhaps one of the biggest perks to a post-workout massage is the impact it can have on delayed onset muscle soreness, otherwise known as DOMS. If you’ve ever left a strength or cardio session feeling great, only to wake up with some serious sore muscles a day or two later, you’re familiar with DOMS. While it’s not necessarily a bad thing (it’s likely the result of microscopic tears to muscle fibers, which naturally leads to repair that results in muscle growth), DOMS can be uncomfortable and keep you from performing regular activities.
According to a 2017 systematic review and meta-analysis, getting a massage after strenuous exercise can help alleviate DOMS and improve muscle performance. Previous research has also shown that post-workout massage is helpful in reducing muscle pain or soreness.
“[A massage after a workout] is awesome for reducing next-day soreness, promoting relaxation, and speeding up recovery,” Goodrich says. “A good post-workout massage helps flush out the stuff that builds up in your muscles during exercise, so you can bounce back faster.”
Post-Workout Massage Drawbacks
Generally speaking, when performed by a trained and licensed practitioner, massage is safe for most people. But there are some potential risks to be aware of that could impact your athletic performance, even if you opt for a massage after a workout.
One older cross-sectional study found that out of 100 new and returning massage therapy clients, about 10 percent experienced some minor discomfort after the massage session, with the majority of negative symptoms starting less than 12 hours after the massage and lasting for 36 hours or less. And a systematic review from 2014 found that in more severe—but thankfully rare—instances, massage could result in disc herniation, soft tissue trauma, and neurologic and spinal cord damage.
Experts also caution against using massage therapy on any active wounds, muscle ruptures, broken bones, or other existing injuries, as massage could make matters worse. But in general, there are few drawbacks or risks for the average, reasonably healthy athlete when it comes to post-workout massage.
So, Should You Get a Massage Before or After a Workout?
Just like all things fitness-related, there’s no one-size-fits-all solution when it comes to massage and the impact it can have on your sports performance. But for most people, a post-workout massage will likely have more tangible benefits, such as reduced soreness, increased relaxation, and speedier recovery. That said, the results will depend on a variety of factors, including your personal level of soreness, the type of massage you get, and what kinds of performance benefits you’re looking for.
On the other hand, while a short pre-workout massage may help warm up your muscles and ease any existing tension, the evidence is mixed on whether those benefits are enough to make an appreciable difference in your athletic aptitude. And, in some cases, a pre-workout massage can actually make you sleepy and reduce your muscle strength before an exercise session—two things that will likely stand in the way of a new PR.
“If you’re not sure what’s best for you, it’s always a good idea to chat with a physical therapist or who can help you figure out the right approach based on your goals,” Goodrich says.
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Does the Type of Massage Matter?
If you’ve ever perused a massage menu, you’ve likely come across a huge variety of techniques and wondered which is right for you—especially before or after a workout. There’s no universal best type of massage, but it’s important to consider which type might be best for you. “The type of massage you choose does matter, and it should fit what your body needs,” Goodrich says.
Here are some of the major categories of massage and how they can best benefit your body’s specific demands:
Sports massage: Researchers have defined sports massage as a more vigorous style of massage that incorporates a variety of techniques to help aid recovery or address specific physical problems in active individuals. “This is perfect if you’re an athlete or if you’re focusing on specific muscle groups,” Goodrich says. “It’s versatile—you can use it before or after a workout, depending on what you need.”
Deep tissue massage: This form of massage typically aims to relieve tightness and chronic tension in muscles that are located far below the skin with slow strokes and direct pressure going across the muscle grain. “This is your go-to if you’ve got some serious muscle tension,” Goodrich says. “It’s better for after workouts or on your rest days because it can be pretty intense and might leave you a little sore.”
Swedish or relaxation massage: Considered one of the most common forms of massage in the Western world, Swedish or “relaxation” massage involves rubbing or kneading the muscles with manual pressure and the movement of soft tissue. “If you’re just looking to chill out and get the blood flowing, this is a good option,” Goodrich says. “It’s not as focused on muscle recovery but great for overall relaxation.”
Shiatsu: Originating in Japan, shiatsu massage incorporates principles of acupuncture through finger pressure techniques to stimulate the flow of Qi energy. While there is limited evidence on the effects of shiatsu for sports performance, research suggests that when combined with standard care, the technique could help improve specific types of chronic lower back pain.
Trigger point therapy: Trigger points are defined as areas of “hyperirritability in a tissue” that can become tender when compressed. This type of massage is designed to relieve the trigger points by applying pressure to specific “knots” in the body for about 30–90 seconds at a time. “This one targets those really tight spots that might be causing you pain elsewhere,” Goodrich says. “It’s super effective after a workout when those tight spots need some extra love.”
Not only does the specific type of massage you receive matter in terms of results, but so does the duration of the session. “The length of your massage depends on what you’re aiming for,” Goodrich says. “A quick 30-minute session might be enough if you’re just targeting specific muscles. But if you’re looking to unwind or go deeper, you might want to go for 60–90 minutes.”
What About Self-Massage and Special Tools?
While massage may have some major benefits, professional appointments may not be a realistic recovery tool to incorporate into a regular routine. Luckily, there are more cost-effective ways to reap the benefits of massage:
Self-massage: Using your own hands or other tools, you can manipulate your muscles at home. “This is totally a thing and can work well, especially if you use tools like foam rollers or massage balls,” Goodrich says. “Rolling out tight spots or applying pressure can help release tension and keep you flexible. I recommend using tennis balls, or Franklin balls, or some people like more intense pressure from that of a lacrosse ball.”
Massage guns: There are a variety of handheld devices on the market that use vibrations and repeated pressure to massage soft tissue. “These are really popular for a reason,” Goodrich says. “They’re convenient and offer deep muscle relief. You can use them before a workout to warm up or afterward to aid in recovery. They’re best suited for large muscle groups like your glutes, quadriceps, and hamstrings. Just be cautious and avoid using them on sensitive areas like your neck or abdomen.”
Massage chairs: During any trip to the local mall, you may have seen a variety of luxe-looking recliners that are designed to deliver a variety of massage techniques right in your living room. “These are more about relaxation than muscle recovery, but they can still help you unwind after a tough workout,” Goodrich says.
Foam rollers: Using a cylindrical tool made of compressed foam or a polymer blend, foam rolling is a type myofascial release that pushes the muscles against a hard surface to help relieve muscle tension and soreness. “Foam rolling is awesome for working out those tight spots and improving your range of motion,” Goodrich says. “It’s great as part of your warm-up or cooldown routine.”
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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