Should I get a massage if I'm sore from working out?

Author: Devan Ondricka  |  Last update: Tuesday, April 29, 2025

Get a rubdown. Massaging a sore muscle can help release tightness. Working through the knots helps the muscle relax itself. It also sends blood flow to the area and pushes pooled fluid out of the body, which helps speed recovery. A bonus: It feels good!

Is it okay to get a massage with sore muscles?

Massage can assist the healing of damaged fibers by increasing blood circulation. Increased blood circulation provides an increase of oxygen and nutrients to an area. An increase of oxygen and nutrients can help repair fibers, decreasing inflammation and pain. Massage can help reduce muscle tightness caused by DOMS.

How long after a workout should you wait for a massage?

As far as event/sports massage goes, shoot for starting the massage 1.5 to 2 hours after you exercise, and for no longer than 60 minutes (45 is better).

Does massage help muscle recovery after a workout?

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.

When should you not massage a muscle?

An acute injury is a sudden, sharp, traumatic injury that causes pain. Typically the result of an impact or trauma such as a fall, strain, sprain or collision. Massage shouldn't be performed on the injured site because it encourages circulation and can increase swelling during the body's initial response to injury.

Why do I get sore after a massage?

What are 3 instances when massage is not recommended?

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.

Is it okay to massage a strained muscle?

In fact, a 2012 study found that massage right after an injury may even speed strained muscle healing. If the area is too sensitive for massage, wait about a week and ask your doctor. After that, you can start massaging the injury and surrounding muscles to help with pain and improve range of motion.

How sore is too sore after a workout?

Soreness is considered normal if it occurs between 24-72 hours after a workout, and if it does not prevent you from completing normal daily activities. If it lasts longer than this, or is so intense that it prevents you from functioning normally, it could be a sign of significant damage.

Under which conditions should not massage?

Here are the conditions that fall into these category;
  • Fever. Anytime you have a fever, whether from a cold, the flu or some other infection, you should not get a massage. ...
  • Contagious Diseases. ...
  • Blood Clots. ...
  • Pregnancy. ...
  • Kidney Conditions or Liver Conditions. ...
  • Cancer. ...
  • Inflammation. ...
  • Uncontrolled Hypertension.

Is it better to get a massage before or 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.

What is the best time of day for a massage?

It's always better to get your massage after you have exercised. If you tend to get sleepy from a massage, you should have it as late in the day as possible so that you can just go home afterwards. If you don't want massage to take time out of your day, you can get one early in the morning.

Can I go to the gym right after a massage?

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.

What is the best massage for muscle growth?

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.

When should you avoid massage?

Tell the therapist if you have these conditions
  1. Contagious skin conditions (boils, warts, or herpes)
  2. Other skin conditions (burns, rashes, or sores)
  3. Circulatory system issues (high blood pressure, varicose veins, or stroke)
  4. Digestive system issues (ulcers, irritable bowel syndrome, or colitis)
  5. Edema.

How long do sore muscles last?

Sore muscles after exercise

It can affect people of all fitness levels, particularly after trying a new activity or pushing yourself a bit harder than usual. Usually your muscles will stop aching in 2 to 5 days and you won't need any medical attention.

Why do massaging knots feel good?

Massage can help reduce the pain of muscle knots by increasing blood flow to the affected area and relaxing tense muscles. When you massage a knot, it often feels like you are stretching a rope or taffy which is stuck in your muscle tissues.

What parts of the body should not be massaged?

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.

Can I get a massage if I have a cold sore?

If a client has a history of herpes, it's important to explain why it's a bad idea to receive a massage during an outbreak, and to request that they reschedule if prodromic symptoms or blisters are present. Even after a lesion has scabbed over, herpes is at very least a local contraindication.

When not to massage a muscle?

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.

Should I skip a workout if I'm sore?

"Working out when sore is okay as long as it isn't affecting your movement to the point where it's causing you to compensate and do something in a way that's unsafe," says Dr. Hedt. "Muscle soreness can be a deterrent to exercising, but it's temporary and the more you exercise, the less you should feel it.

How to recover quickly from workout soreness?

8 Ways To Ease Post-Workout Muscle Soreness
  1. Eat right. Your body needs protein to repair muscles, carbohydrates to fuel your next workout and healthy fats to lubricate your joints. ...
  2. Hydrate. ...
  3. Warm up. ...
  4. Cool down. ...
  5. Get a rubdown. ...
  6. Consider topical solutions. ...
  7. Roll it out. ...
  8. Keep moving.

Why am I so sore I can barely walk?

Many people experience acute muscle stiffness because of: Dehydration and electrolyte imbalances. Delayed-onset muscle soreness (DOMS), muscle pain and temporary inflammation that develops after an intense workout. Insect bites or stings.

Should you massage really sore muscles?

Conclusions: Massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.

Which muscles heal the fastest?

With that being said, different muscle groups tend to have different rates of recovery, with smaller muscles—biceps, triceps, calves—being able to recover more quickly than larger muscles—lats, quads, hamstrings, etc. In addition, different individuals are able to handle different amounts of training volume.

Should I get a massage if I threw my back out?

But if you're in a pinch and just now getting started, it's not too late. Massage therapy for back pain will help to improve circulation in the injured areas. As increased blood flows to the damaged muscle, ligament, or tendon, your body will continue to heal and your pain will gradually decrease.

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