Should I Workout Before or After Massage? What you Need to Know!

Should I workout before or after massage? The timing of these activities can significantly impact your recovery and overall performance. 

This article explains and breaks down the best timing to exercise for great results.

Keep reading to learn more!

The Role of Massage in Exercise Routines

Moving on, massage may play a big part in exercise routines. It's like adding a secret weapon to your workout plan.

Massages before exercising could make muscles more flexible and improve how you move.

According to a study published on PubMed, pre-exercise massage may enhance flexibility and joint range of motion by improving neuromuscular efficiency and reducing muscle stiffness.

This study emphasizes that targeted massage could improve functional movement and potentially lower injury risks during physical activity.

They may turn on muscles too, getting them ready for the session ahead. This means you might start your workout in the best shape possible.

Massage is not just about relaxation; it could be a key player in enhancing performance and recovery. After working out, massages may help with muscle soreness that comes later.

A systematic review and meta-analysis published in Frontiers in Physiology found that massage therapy after strenuous exercise could effectively alleviate delayed onset muscle soreness (DOMS) and improve muscle performance.

The study demonstrated that participants who received massage reported significantly reduced muscle soreness at 24, 48, and 72 hours post-exercise compared to those who did not receive massage.

They may also speed up how fast muscles recover after being tired from exercise. Choosing when to get a massage, before or after working out, depends on what you need and want from your fitness journey.

Whether it's getting stronger, stretching further, or recovering faster, massage could help reach those goals.

Disclaimer: The effects of massage may vary by individual, and it is important to consult a healthcare professional for personalized advice.

Benefits of a Pre-Workout Massage

A pre-workout rubdown may set the stage for a great exercise session. It could get your blood moving and make muscles more flexible, readying you for action.

Improves Flexibility and Range of Motion

Pre-workout massages could make your body more flexible. This means you might move better during your exercises.

A massage does this by potentially reducing muscle tightness. It may help in making movements smooth and easy.

By releasing muscle knots, a 30-minute session before working out may improve performance. This kind of massage might also increase the range that your muscles could move.

So, when you exercise after getting a massage, you could find it easier to do stretches or moves that were hard before.

This may be because the massage has made your muscles loose and ready for action.

Boosts Circulation and Muscle Activation

Massages before working out may improve your blood flow. This means more oxygen and nutrients for your muscles.

It makes them ready to move and work hard. Short massages, like 10 to 15 minutes, are best right before exercise.

They could get you ready without making you tired.

Improved circulation from a pre-workout massage provides your muscles with what they need to perform at their best.

This kind of bodywork may also help wake up your muscles. It could get them going and reduce the chance of getting hurt during exercise. 

Think of it as turning on the engine of a car before a long drive; it's about preparation and safety.

Enhances Focus and Energy Levels

A pre-workout massage may reduce stress and anxiety. This could make you more focused. Your mind might get clear, ready for a tough workout. The blood flow may also send more oxygen to your muscles.

This could give you more energy.

Regular massages before exercise may strengthen your mind and improve workouts. You might feel ready and energetic to take on strenuous exercises.

Now, let's talk about the drawbacks of a pre-workout massage.

Drawbacks of a Pre-Workout Massage

Getting a massage before working out might make your muscles too relaxed, which could lead to less strength during your exercise. It may also fire up your body too much if you're planning on a tough workout.

Keep reading to learn more about how timing affects your fitness results!

Disclaimer: While massage may provide benefits, its effects may vary, and it is not a substitute for proper warm-ups or strength training.

Potential for Muscle Relaxation to Reduce Strength

A pre-workout massage might feel great. It may make muscles loose and relaxed. But, this relaxation could make the muscles less strong for a short time.

If you lift weights or do something that needs lots of strength right after, your performance might not be as good.

Also, long massage sessions before working out could tire you out more quickly. This may increase your chance of getting hurt during exercise.

So, if you choose to get a massage before exercising, keep it light and short to avoid these problems.

Risk of Overstimulation Before Intense Workouts

While relaxing your muscles might sound good, too much may actually make things harder for you before a workout.

Getting a massage right before an intense exercise session, like heavy lifting or high-intensity aerobics, could overstimulate your body.

This means your muscles get so activated from the massage that they may not perform as well during the actual workout. You might find it hard to lift as much weight or run as fast.

Experts suggest being careful with massages that use lots of pressure or deep tissue techniques before big workouts.

These kinds of massages wake up your muscles a lot, which could lead them to tire out faster when you start exercising.

It's best to limit pre-workout massages to avoid reducing muscle strength, say most trainers.

Benefits of a Post-Workout Massage

A post-workout massage may help your body heal faster, making you ready for your next session.

It could ease pain and make muscles less stiff. This kind of massage may also calm you down and lower stress.

Tools like foam rollers may play a role too, helping with muscle repair on your own time. To learn more, keep reading!

Accelerates Muscle Recovery

Getting a massage after a workout may help your muscles recover faster. This means you might not feel as sore and could get back to exercising sooner.

Massages may reduce delayed onset muscle soreness (DOMS), which makes you stiff after heavy workouts.

Experts suggest that for best results, you could get this type of massage therapy within two hours of finishing your exercise session.

This kind of treatment may also boost how quickly nutrients reach your tissues. It could relax your muscles deeply, easing tension and promoting healing.

For athletes or anyone pushing their limits in training, incorporating post-workout massages into their routines may enhance performance by lowering pain levels and improving relaxation.

Plus, it could be a great way to help prevent injuries by keeping muscles loose and flexible.

Reduces Soreness and Stiffness

After speeding up muscle recovery, a post-workout massage may also cut down on soreness and stiffness.

This could be great for people who push their limits in workouts like high-intensity aerobics or power yoga classes.

These activities may make your muscles feel very tight the next day. But with regular massages after working out, you could feel less stiff and sore.

Massage therapy may work by improving blood flow to your muscles.

Better blood flow means more oxygen and nutrients get to your tired muscles, helping them heal faster. This could keep soreness at bay and make you ready for your next workout sooner.

Athletes often use this trick to stay on top of their game.

Promotes Relaxation and Stress Relief

Engaging in a massage post-workout may be beneficial for relaxation and alleviating tension.

This could aid your body in the expedited removal of waste products from muscles. It may similarly decrease discomfort, muscle stiffness, and fatigue.

You might experience less muscular soreness and recuperate more quickly from strenuous exercise.

Frequent massages may assist your swift recovery from soreness and augment your performance potential.

Following exercise, massage therapy may minimize the presence of delayed onset muscle soreness (DOMS).

This could allow individuals to continue pursuing their fitness objectives without being limited by discomfort.

Massages also may soothe the mind, facilitating stress release. They may utilize soft-tissue techniques such as deep tissue massage or trigger point therapy to reduce muscular tension.

These techniques could assist with physical recuperation and also provide mental tranquility, resulting in overall well-being.

Drawbacks of a Post-Workout Massage

After working out, jumping right into a massage may seem like a good idea. Yet, it could slow down your cooling-off exercises.

Plus, touching muscles that are already tired might make them feel sore or more sensitive than before.

May Delay Immediate Cooldown Exercises

• Getting a massage right after working out may get in the way of cooling down.
• Your body needs to bring its heart rate and breathing back to normal slowly. This is key for your muscles to recover well.
• If you get a massage too soon, your body may not cool down the right way. It skips an important step.
• Cooling down may help stop muscle stiffness and soreness later on. Without it, you might feel tight or hurt more than usual the next day.
• So, waiting at least two hours before getting a massage could let you cool down fully.
• This may help your muscles relax better during the massage and aid in recovery from sports activities or strength training workouts.

Could Cause Sensitivity in Already Fatigued Muscles

Massages after a workout may really help with muscle soreness. But, they might make already tired muscles feel more sensitive.

This could be because your muscles are already trying to heal from the exercise you just did.

For healthy athletes, getting a massage right after exercising is mostly safe. Problems from massages are rare and usually get better in 36 hours.

It's key to think about what your body needs and wants before choosing the best time for a massage.

Disclaimer: Always consult with a qualified healthcare provider before introducing massage therapy into your fitness regimen, especially if you have existing medical conditions or injuries.

Factors to Consider When Timing Your Massage

Before deciding when to get your massage, think about what kind of workout you're planning. The intensity of your exercise session matters too.

Type of Exercise Planned

The type of exercise you plan may guide you on the best time to get a massage.

If your workout focuses on flexibility or range of motion, like yoga or pilates, a pre-exercise massage could be good.

This may help prepare your muscles for stretching. For endurance activities such as running or cycling, consider getting a massage after.

This way, it could help ease muscle tension and aid in recovery.

For lighter exercises that don't stress the body much, a brief massage before starting could boost blood flow and energy levels.

On the other hand, after heavy lifting or intense sports activities, post-workout massages may work better.

They could reduce soreness and speed up healing of stressed muscles. So, think about what kind of physical activity you’ll do to decide when to book your session with the therapist.

Intensity of the Workout

High-intensity workouts may tear tiny bits in your muscles.

This causes soreness. A pre-workout massage could make you more focused and perform better during such exercises. For tough workouts, a post-workout massage may be best.

It could help with the soreness and speed up recovery. You might want to get this massage within two hours after your workout.

Your needs decide when to get a massage, based on how intense your workout is for the best results.

Whether it's before or after exercise depends on what works for you and your body's response to either option.

Personal Recovery and Performance Goals

Your fitness goals and how fast you want to recover from workouts play a big role in deciding massage timing.

If quick recovery is your aim, post-workout massages could be great. They may help fight off muscle soreness and tightness that comes after a hard session.

For those focusing on improving their game or getting stronger, a pre-workout massage might be better.

It may wake up the muscles and get blood flowing, making it easier to move and lift.

It's key to match the type of massage with what you need too. A sports massage could target areas that work hard during your exercises, helping you perform better or recover quicker.

On the other hand, relaxation massages are best for easing stress and tension from your body post-exercise.

Think about what you're trying to achieve with your training – whether it's running faster, lifting more weight, or just feeling good – then pick your massage time accordingly.

Using Massage Chairs for Pre- and Post-Workout Recovery

Massage chairs can be a convenient and effective tool to enhance recovery both before and after workouts. They offer several features that may contribute to improved performance and faster recovery.

Convenience and Accessibility

Massage chairs provide an easy and time-efficient way to incorporate recovery into your routine. Unlike traditional massage therapy, they are available on-demand and can be used at home or in gyms, making them a practical option for busy individuals.

Pre-Workout Benefits

Using a premium massage chair before exercise may help increase circulation and prepare muscles for physical activity. The targeted massage settings could activate specific muscle groups, loosen tight areas, and potentially improve range of motion, reducing the risk of injury during workouts.

Post-Workout Benefits

After a workout, a massage chair may assist in muscle recovery by promoting blood flow and reducing tension in fatigued muscles. The chair's features, such as heat therapy and customizable pressure settings, could help alleviate soreness and prevent delayed onset muscle soreness (DOMS).

Disclaimer: While massage chairs offer many benefits, they may not replace professional massage therapy for addressing specific injuries or medical conditions. Consult with a healthcare professional to determine if a massage chair is suitable for your needs.

Does the Type of Massage Matter?

Yes, the type of massage does matter. Different massages like sports or therapeutic, and tools like foam rollers, may affect how your body feels before or after exercise.

Sports Massage vs. Therapeutic Massage

Sports massage may help people get ready for workouts and games. It could make muscles move better and blood flow faster.

This type of massage might be great before exercises because it wakes up the body. For those who play sports or workout a lot, getting a sports massage may be wise.

Therapeutic massage works on sore or hurt muscles from too much stress or injury.

After this kind of massage, someone might feel sore for up to a day. It's good for potentially fixing long-term pain but may not be the best choice right after heavy exercises.

People with muscle pain should think about this option carefully.

Self-Massage Tools and Foam Rollers

Self-massage tools and foam rollers are excellent solutions for those wishing to loosen rigid muscles.

They may facilitate myofascial release, a sophisticated term for relaxing your muscles and reducing tension.

Foam rollers could provide cost-effective alternatives to opting for a massage therapist's services. You may utilize them at home whenever you deem necessary.

These instruments aren't simply cost-effective, but they may also grant you the autonomy to dictate the location and intensity of the applied pressure.

This renders them ideal for use before or after physical activity, based on your requirements.

If your muscles are stiff prior to your workout, rolling may serve to stimulate them. Post exercise, they could assist in recovery by alleviating muscle discomfort.

Disclaimer: The effectiveness of self-massage tools may vary, and they are not a substitute for professional medical advice.

FAQs

Is It Best to Get a Massage Before or After a Workout for Optimal Results?

It depends on your unique benefits and goals. A pre-workout massage could help loosen tight muscles, increase blood flow, and reduce the risk of injury, enhancing athletic performance.

However, receiving a massage post-workout may help with muscle recovery by alleviating muscle tension and soreness.

Can Strenuous Exercise After a Massage Cause Harm?

Yes! Strenuous exercise right after soft-tissue work might increase muscle soreness and compromise the value of the treatment you’ve just received.

It's recommended to wait at least 24 hours before doing any vigorous training session.

What Are Some Factors I Should Consider When Deciding Whether to Work Out Before or After My Massage Treatments?

Consider these tips: timing - allow for at least 24-hour recovery period between your spa treatments and workouts; type of activity - “strenuous” exercises may cause more stress on tissues than lighter activities; hydration - drinking plenty of water is crucial both pre- and post-workout as well as before/after massages.

How Does Getting a Massage Impact My Circulatory System During Workouts?

Massage techniques may stimulate hemodynamics in skeletal muscles, which could increase blood circulation and improve oxygen supply during workouts, reducing fatigue.

Does Wearing Specific Clothing Help Improve the Effectiveness of My Workout or My Massages?

While clothing doesn’t directly affect the effectiveness of your workout or massage, wearing comfortable and appropriate attire could allow for better movement during exercises and easier access for therapists to work on different areas, enhancing the overall experience.

What Role Do Relaxation Techniques Play in Conjunction With Physical Exertion?

Relaxation methods such as deep breathing or mindfulness could complement physical efforts by helping to reduce stress levels and promote mental clarity, which may enhance overall performance and aid quicker recovery from intense workouts.

Conclusion

Should I workout before or after massage? Understanding how these two activities complement each other is key to maximizing their benefits.

Choosing the best time to work out around your massage depends on what you need and want. 

If you aim to get more flexible and warm up your muscles, a massage before exercising could help.

For muscle recovery and reducing pain after a hard workout, you may consider a massage afterwards. 

Think about your workout type and how intense it will be. Also, think about your own goals for performance or relaxation.

Tools like foam rollers may also play a part in your decision. So, there's no single answer for everyone. Your choice should match your personal fitness journey and goals.