For people who train regularly at the gym, massage can be a valuable part of the recovery routine. But there's a common question: should you have a massage before or after training? The answer depends on the type of massage and your training plan. In this article we offer a practical timing guide.
Right Before Training
A deep, long massage isn't recommended just before training. Deeply relaxed muscles can temporarily lose the tension and responsiveness needed for heavy lifts. What you need before training is a warm-up: light cardio, dynamic stretching and movement prep. If you want to use massage for this, a short, invigorating treatment is enough.
Right After Training
Straight after an intense workout the body is warm and tired. At that point a gentle massage, or simply a calm cool-down, is more suitable than deep pressure. Deep tissue massage right after a heavy leg day can increase tenderness in muscles that are already fatigued.
The Ideal Time: Rest Days
For many athletes the most effective time for massage is on rest days. The muscles have shed the first fatigue of the previous session and the body is preparing for the next load. During this time:
- Deep Tissue Massage is suitable for reaching stubborn tension.
- Sports Massage and Cold Plunge gives a refreshed feeling after demanding weeks.
- Sports Physiotherapy Recovery Session is a good opportunity to work on movement quality and flexibility.
By Training Cycle
- Loading phase: Regular maintenance every two to three weeks as training volume rises.
- Deload week: The ideal time for deeper work.
- Before a competition or test: Avoid deep massage in the last 48 hours; a light treatment is enough.
Training After a Massage?
Heavy training on the same day as a deep massage isn't recommended. Give your body at least a day. Light walking, swimming or mobility work is fine and can even feel good.
Things to Keep in Mind
- If you have a new injury, sharp pain, swelling or loss of strength, see a doctor first.
- Drink plenty of water before and after your massage.
- Tell your therapist about your training programme and the muscle groups working hardest.
You'll find the difference between sports massage and a physiotherapy session in this article. For regular care, see the 10-Session Sports Physiotherapy Package and our other package options.
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