Because massage offers benefits like reduced stiffness, boosted ROM, and deeper rest, many weightlifters find that it helps them perform at their peak. These benefits are so useful that many pro athletes — from NFL players to Olympic athletes — use massage as an essential part of their recovery routines.
Yes, getting a massage after a workout can be beneficial. Here are some advantages: Muscle Recovery: Massage can help reduce muscle soreness and stiffness by increasing blood flow and promoting the removal of metabolic waste products.
Gym-goers often experience sore, tight muscles from regular workouts. Occasional massages can help ease muscle tension, improve circulation, and support faster recovery. This may lower the risk of injuries, relieve stress, and keep the body feeling refreshed for the next gym session.
Regular massage therapy can improve your range of motion and increase your muscle tone and flexibility -- all key for bodybuilding. It also reduces your recovery time by increasing circulation to promote healing.
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.
When to do it: For the best results, according to one study, aim for an hour to 30-minute massage no more than two hours after a workout.
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.
Aiding Muscle Recovery
The recovery process is crucial for weightlifters and bodybuilders. Sports massage aids muscle recovery by increasing blood flow and reducing muscle soreness.
Physical benefits of massage include:
Decreased muscle stiffness. Decreased joint inflammation. Better quality of sleep. Quicker recovery between workouts.
“[A massage after a workout] is awesome for reducing next-day soreness, promoting relaxation, and speeding up recovery,” Goodrich says.
In the acute stage of muscle rupture, the severed muscle may still bleed. Massage will increase bleeding and tissue damage and slow healing. After the first 48–72 hours, massage can be performed, depending on the extent of the muscle injury.
We have consistently demonstrated that although massage may impart beneficial adaptations in skeletal muscle during disuse atrophy and during recovery from atrophy, it does not cause muscle growth when applied to unperturbed, homeostatic muscle (11,12,62).
1. What are the general massage frequency guidelines? It is generally recommended to get a massage once a month to maintain the benefits of relaxation and stress relief. However, some individuals may benefit from more frequent sessions, especially if they have specific health concerns or physical discomfort.
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.
Massage can be used after exercise to help improve recovery. Massage encourages recovery from strenuous exercise or muscular injuries. Massage improves blood flow which can assist healing to damaged and affected areas. Minor injuries and lesions can be repaired quickly and effectively.
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.
During intense exercise, high levels of strain are placed on the muscles. For muscle tissue to grow, the muscle fibres must first be broken down. To then recover and grow stronger, the muscle tissue requires a higher volume of nutrients and oxygen. Massage can help deliver these.
Certain skin conditions, such as open wounds, burns, rashes, or contagious skin infections (like impetigo or fungal infections), should not be treated with massage. Even non-contagious skin conditions like psoriasis or eczema may be aggravated by massage if not handled carefully.
DON'T Feel Pressured to Make Conversation
In some settings, silence is rude. Massage is not one of those settings. Most massage therapists will tell you that they perform their best work in silence. But if you prefer to chat while you're getting a massage, that's okay too.
But don't worry—it's not an uncommon reaction. During a massage, the combination of physical touch and deep breathing relaxes your body. It activates the parasympathetic nervous system, which is responsible for “rest and digest” body functions such as slowing the heart rate, digestion, and yes—arousal.
Working out before a massage is fine. The treatment will typically help you release any strains or tension you built up during exercise. However, it's best to wait at least 24 hours after a massage before exercising, especially for deep tissue massages.
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.
Specifically, for: Stress aim to schedule an evening massage as it tends to relieve the physical and mental stress accumulated during the day. Alternatively, you can also get such a stress-relieving experience from an afternoon massage (ideally after work). Muscle pain you can aim for an evening massage as well.