Is It Okay to Exercise After a Massage?

Massages are known for their ability to relax your body, alleviate muscle tension, and even reduce anxiety. But if you're wondering whether it's OK to hit the gym after a massage, there are some key points to consider. From timing to potential effects on performance, understanding how massages interact with exercise can help you plan your routine more effectively.

Should You Work Out After a Massage?

The general consensus among experts is to avoid working out immediately after a massage. Here’s why:

1. Massages Mimic Mild Exercise
   Massage involves applying pressure to muscles, which can act as a form of passive exercise. This can leave your muscles feeling slightly worked, even if you don’t realize it, according to MassageTherapy.com. Overworking them further with a workout could increase the risk of strain or injury.

2. Recovery Time Is Crucial
   For lighter massages, such as Swedish or relaxation massages, it’s best to wait at least 24 hours before exercising. For more intense treatments like deep tissue massages, waiting 48 hours may be a better choice, especially since deep tissue work can leave muscles feeling sore, much like a tough gym session.

3. Risk of Diminished Performance
   Pre-workout massages may hinder physical performance. A widely cited December 2008 study in the ‌Journal of Sports Science & Medicine‌ found that receiving a massage before exercising reduced speed, reaction time, and jump height.

The Science Behind Pre-Workout Massages

If you’re tempted to get a massage before your workout, here’s what research says:

• Long Massages Reduce Performance
  An August 2018 review in the ‌International Journal of Sports Physical Therapy‌ supported earlier findings that long massages before exercise could impair performance.

• Mini Massages Might Be Beneficial
  Brief, light massages lasting 10 minutes or less may help improve mindset and motivation. A January 2008 study in the ‌Journal of Social, Behavioral, and Health Sciences‌ found that women who received short massages reported a more positive mental state and reduced perceived effort during workouts.

Post-Workout Massages: A Better Option

Massages after exercise can be incredibly beneficial for recovery.

1. Reduced Muscle Soreness
   A February 2014 study in the ‌International Journal of Sports Physical Therapy‌ found that a 10-minute post-exercise massage reduced soreness.

2. Optimal Timing
   A June 2014 study in the ‌Journal of Medicine & Science in Sports & Exercise‌ revealed that getting a massage within 15 minutes after a workout was more effective at preventing delayed onset muscle soreness (DOMS) than waiting 48 hours.

3. Limitations
   It’s worth noting that massage does not appear to significantly reduce lactic acid build-up, contrary to popular belief. A June 2010 study in the ‌Journal of Medicine and Exercise in Sports and Science‌ showed that massages might even decrease blood flow in certain cases, which could limit their effect on clearing metabolic waste.

Best Practices for Combining Workouts and Massages

• Wait Before Exercising: Give your body time to recover after a massage at least 24 hours for light massages and 48 hours for deep tissue treatments.

• Use Mini Massages for Motivation: If you need a boost, try a light, quick rub-down before your workout to improve focus and reduce perceived effort.

• Schedule Massages Post-Workout: Maximize recovery by scheduling a massage within 15 to 30 minutes after finishing your exercise session.

• Listen to Your Body: If you’re feeling sore or tender after a massage, prioritize rest over pushing through another workout.

The Bottom Line

Massages and workouts can complement each other beautifully when timed correctly. To get the most out of both, reserve intense massages for recovery days or plan your exercise accordingly. Your muscles will thank you!

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