“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.
If you prioritize injury prevention, increased range of motion, and mental preparation, a pre-workout sports massage might be a suitable choice. On the other hand, if you're focused on muscle recovery, relaxation, and injury rehabilitation, a post-workout massage may be more beneficial.
To ensure your body has time to recover after a sports massage, you should avoid heavy workouts for at least 24 hours after the massage. Heavy workouts may include running, weightlifting, and climbing. If you want to stay active, try partaking in light exercises, such as walking, swimming, and gentle stretches.
Massage and exercise are both part of a healthy lifestyle
After a massage, it is important to wait at least 24 hours before doing any strenuous exercise. Strenuous exercise includes running, weight lifting, high-intensity aerobics, power yoga and more.
A warm shower after a massage can be wonderfully soothing. Since massage oils and lotions are meant to do most of their work during the massage, not after it, you don't have to skip the shower for fear of washing away skin-friendly oils.
The majority of research on psychological effects of massage has concluded that massage produces positive effects on recovery (psychological mechanisms). Post-exercise massage has been shown to reduce the severity of muscle soreness but massage has no effects on muscle functional loss.
The first rule of massage therapy is to ensure the comfort and safety of the client. This includes creating a comfortable and relaxing environment, using proper techniques and pressure, and communicating effectively with the client to ensure that they are comfortable with the massage.
If you have a busy lifestyle and seek relaxation after a long day of work and family commitments, an evening or before-bed massage can help you relax your body and mind. On the other hand, a morning or afternoon massage can increase your energy levels and help you face the day.
Drink extra water after your massage. Don't get up too quickly and do allow for some open, quiet time after your massage session. If you're dizzy or light headed after the massage, do not get off the table too fast. It also may take a little time to integrate or absorb the results of the massage session.
Stretching before a massage is immensely beneficial to reap all the advantages a massage gives. When scheduled to receive any type of massage, stretching beforehand helps to relax the muscles and improve circulation.
Other typical side effects include muscle soreness, headaches, flu-like symptoms, and dizziness. These symptoms result from the manipulation of muscle tissues, the release of toxins, and the overall relaxation response.
You will feel sore after a massage, and working out will only make this worse. It is best to wait at least 24 hours before you do exercise or any other strenuous activity.
So, what's the best timing for a massage in relation to your meals? It is generally recommended to eat a light meal or snack about 1 to 2 hours before your massage session. This allows enough time for your body to digest the food and ensures that you have enough energy during the massage.
Combining Both: Many bodybuilders find that a combination of both sport and deep tissue massage offers the most benefits. This approach provides the best of both worlds, addressing immediate muscle needs while also focusing on long-term muscle health and recovery.
The skin rashes that are contagious or sensitive should not be massaged. A sunburn is also contraindicated for massage therapy, and the sunburn should be healed first. If you have uncontrolled inflammation you may not want to get a massage.
The back is one of the most requested areas in any massage. It's where many people carry stress, tension, and discomfort from sitting, standing, or physical activity. Therapists focus on the upper, middle, and lower back to release tightness and improve mobility. The neck and shoulders are another high-tension zone.
These are areas of the body where deep, sustained pressure should be avoided because of the structures that lie beneath. Those areas are the anterior and posterior triangles of the neck, suprasternal notch, sternum, axilla, spinal column, umbilical area, inguinal triangle, popliteal fossa, and the antecubital fossa.
“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.”
This massage is about you and it's important that you feel comfortable. For some people that means leaving some clothing on. For others, it means taking it (mostly) all off. There is no right or wrong, this is your massage.
The key thing to bear in mind is that the massage should take place as soon as possible after exercising. According to a study in the Journal of Athletic Training this can reduce delayed-onset muscle soreness (DOMs) by a massive 30%.
“How long should I wait to exercise after a massage or bodywork session?" A. Many therapists recommend clients avoid strenuous exercise for at least 24 hours after a bodywork session. Exercising after a session can both increase muscle soreness and compromise the value of the soft-tissue work you've just received.
When a skilled massage therapist applies pressure to these areas, it can create a sensation of pain that is ultimately therapeutic. This type of pain triggers the body's natural healing response, releasing endorphins and reducing inflammation, which can lead to an overall sense of well-being.