In the quest for optimal health and fitness, massage therapy emerges as a valuable practice for relaxation and healing, promising relief from the demands of daily life. But can you workout after a massage? This question is not just a matter of personal health curiosity but a significant consideration for anyone looking to optimize their fitness regimen without compromising the therapeutic benefits of their massage.
This article delves into the multifaceted relationship between massage therapy and exercise, providing insights into the benefits and considerations of working out after a massage. The aim is to empower you to make informed decisions that enhance your overall well-being.
The answer depends on the type of massage, the intensity of the upcoming workout, and your personal health and fitness goals. Here’s a more detailed exploration:
Understanding Massage Therapy
Before exploring the question, it’s essential to understand the diverse landscape of massage therapy. Massage comes in various forms, each designed to cater to specific needs and outcomes:
- Swedish Massage: Known for its gentle pressure and flowing strokes, Swedish massage aims to promote relaxation and improve blood circulation.
- Deep Tissue Massage: This type targets the deeper layers of muscle and connective tissue, addressing chronic pain and muscle tension.
- Hot Stone Massage: Utilizing heated stones, this massage helps relax and ease muscle stiffness, allowing for deeper pressure application.
- Sports Massage: Tailored for athletes, sports massage focuses on areas of the body that are overused and stressed from repetitive and often aggressive movements.
These therapies offer benefits beyond mere relaxation, including improved circulation, reduced muscle tension, enhanced flexibility, and mental relaxation. These outcomes can significantly impact one’s fitness journey, making the integration of massage into a workout regimen an attractive proposition.
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Massage Before a Workout: Pros and Cons
While massage is often thought of as a remedy for sore muscles, athletes seek out pre-exercise massages for various reasons. Some use massage before a workout to increase range of motion, decrease stiffness and soreness, and enhance performance during competitions. Some research supports those claims, but the evidence is mixed on whether getting a massage before a workout is the right choice for everyone.
Pre-Workout Massage Benefits
Improved circulation and reduced muscle stiffness and tension are two key ways pre-workout massage can help:
- Improved circulation: Massage helps improve circulation, not only in the part of the body being treated but in the surrounding areas as well. A massage before your workout can boost blood flow to your muscles, meaning more oxygen and nutrients are getting to your muscles, which can help them perform better. The increased circulation helps warm up your muscles, making them more flexible and less likely to get injured.
- Reduced muscle stiffness and tension: Even a quick massage can reduce the perception of muscle tightness. When your muscles are more relaxed, you can move more freely and with a better range of motion, leading to smoother, more efficient movements during your workout.
Pre-Workout Massage Drawbacks
According to one 2018 systematic review, “the use of longer‐duration pre‐performance massage cannot be recommended” for enhancing performance in specific sports, and while “it is not entirely clear why massage can have negative effects on motor outputs,” the results may be due to a few factors, including the way massage is thought to lengthen muscles, decreasing force production. Getting a massage before a workout may lead to the following:
- Muscle soreness: If the massage is too deep or intense, it can leave your muscles feeling sore, which might make your workout uncomfortable or less effective.
- Sleepiness or drowsiness: Massage often promotes relaxation, which is great in general, but it might make you feel a bit too relaxed or sleepy right before a workout when you want to feel energized and ready to move.
- Reduced muscle strength: Deep tissue massage right before exercise may temporarily reduce muscle strength.
Massage After a Workout: Pros and Cons
A post-workout massage is often touted as a well-deserved reward for the muscles after a tough exercise session.
Post-Workout Massage Benefits
One of the biggest perks to a post-workout massage is its impact on delayed onset muscle soreness, otherwise known as DOMS. A massage after a workout is awesome for reducing next-day soreness, promoting relaxation, and speeding up recovery. A good post-workout massage helps flush out the stuff that builds up in your muscles during exercise, so you can bounce back faster.
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Post-Workout Massage Drawbacks
Generally speaking, when performed by a trained and licensed practitioner, massage is safe for most people. But there are some potential risks to be aware of that could impact your athletic performance, even if you opt for a massage after a workout. One older cross-sectional study found that about 10 percent experienced some minor discomfort after the massage session, with the majority of negative symptoms starting less than 12 hours after the massage and lasting for 36 hours or less.
Experts also caution against using massage therapy on any active wounds, muscle ruptures, broken bones, or other existing injuries, as massage could make matters worse. But in general, there are few drawbacks or risks for the average, reasonably healthy athlete when it comes to post-workout massage.
Types of Exercise After Massage
- Light Workouts: Yes, But With Caution - Engaging in light exercises, such as gentle yoga, stretching, or a leisurely walk, can be complementary to a massage. These activities help maintain the elasticity and flexibility achieved during the massage and promote a sense of bodily harmony and relaxation.
- Intense Workouts: Not Recommended - It’s generally advised to avoid intense workouts immediately after a massage. High-intensity exercises can counteract the relaxation and healing processes initiated by the massage, potentially leading to increased muscle tension and a higher risk of injury. The body needs time to adjust and heal, and jumping into strenuous activities too soon can be counterproductive. It’s advisable to wait at least 24 hours before doing exercise after a massage.
Why Should I Avoid Strenuous Physical Exercise After a Massage?
- Increased Risk of Injury: Post-massage, muscles are in a state of relaxation and more susceptible to strains.
- Reduced Performance: The immediate relaxation effect of a massage might impair your strength and performance.
- Counteracting Massage Benefits: Vigorous exercise can reverse the calming and healing effects of a massage, such as improved circulation and reduced muscle tension.
- Delayed Recovery: Intense physical activity after a massage can lead to longer recovery times, as it adds stress to the relaxed muscles.
What Should I Do After a Massage?
To maximize the benefits of your massage and safeguard your well-being, consider the following post-massage steps:
- Drink Water: Rehydrate to help flush out toxins released during the massage.
- Take a Warm Bath or Hot Shower: This can extend the relaxation effects of the massage and soothe muscles.
- Avoid Heavy Meals and Unhealthy Food: Opt for light, nutritious meals to keep your body feeling light and aid in recovery.
- Rest: Allow your body time to benefit from the massage’s effects by taking it easy for the rest of the day.
- Stretch Gently: Engage in light stretching to maintain the flexibility gained from the massage without overstraining the muscles.
By adhering to these guidelines, you can enhance the therapeutic effects of your massage and prepare your body for future workouts more effectively.
Can You Get a Massage After a Workout?
Yes, receiving a massage post-workout can aid in the recovery process by reducing muscle soreness, improving circulation, and accelerating the healing of micro-tears that occur during intense physical activity. Moreover, a massage after a home workout can enhance your flexibility and overall performance by addressing any tight spots or imbalances. Ensure you cool down properly and hydrate before your massage session to reap the full benefits.
Read also: Reducing Muscle Soreness After Massage
Does the Type of Massage Matter?
The type of massage you choose does matter, and it should fit what your body needs.
- Sports massage: Researchers have defined sports massage as a more vigorous style of massage that incorporates a variety of techniques to help aid recovery or address specific physical problems in active individuals. This is perfect if you’re an athlete or if you’re focusing on specific muscle groups. It’s versatile-you can use it before or after a workout, depending on what you need.
- Deep tissue massage: This form of massage typically aims to relieve tightness and chronic tension in muscles that are located far below the skin with slow strokes and direct pressure going across the muscle grain. This is your go-to if you’ve got some serious muscle tension. It’s better for after workouts or on your rest days because it can be pretty intense and might leave you a little sore.
- Swedish or relaxation massage: Considered one of the most common forms of massage in the Western world, Swedish or “relaxation” massage involves rubbing or kneading the muscles with manual pressure and the movement of soft tissue. If you’re just looking to chill out and get the blood flowing, this is a good option. It’s not as focused on muscle recovery but great for overall relaxation.
- Shiatsu: Originating in Japan, shiatsu massage incorporates principles of acupuncture through finger pressure techniques to stimulate the flow of Qi energy. While there is limited evidence on the effects of shiatsu for sports performance, research suggests that when combined with standard care, the technique could help improve specific types of chronic lower back pain.
- Trigger point therapy: Trigger points are defined as areas of “hyperirritability in a tissue” that can become tender when compressed. This type of massage is designed to relieve the trigger points by applying pressure to specific “knots” in the body for about 30-90 seconds at a time. This one targets those really tight spots that might be causing you pain elsewhere. It’s super effective after a workout when those tight spots need some extra love.
Not only does the specific type of massage you receive matter in terms of results, but so does the duration of the session. The length of your massage depends on what you’re aiming for. A quick 30-minute session might be enough if you’re just targeting specific muscles. But if you’re looking to unwind or go deeper, you might want to go for 60-90 minutes.
What About Self-Massage and Special Tools?
Professional massage appointments may not be a realistic recovery tool to incorporate into a regular routine. Luckily, there are more cost-effective ways to reap the benefits of massage:
- Self-massage: Using your own hands or other tools, you can manipulate your muscles at home. This is totally a thing and can work well, especially if you use tools like foam rollers or massage balls. Rolling out tight spots or applying pressure can help release tension and keep you flexible.
- Massage guns: There are a variety of handheld devices on the market that use vibrations and repeated pressure to massage soft tissue. They’re convenient and offer deep muscle relief. You can use them before a workout to warm up or afterward to aid in recovery. They’re best suited for large muscle groups like your glutes, quadriceps, and hamstrings. Just be cautious and avoid using them on sensitive areas like your neck or abdomen.
- Massage chairs: These are more about relaxation than muscle recovery, but they can still help you unwind after a tough workout.
- Foam rollers: Using a cylindrical tool made of compressed foam or a polymer blend, foam rolling is a type myofascial release that pushes the muscles against a hard surface to help relieve muscle tension and soreness. Foam rolling is awesome for working out those tight spots and improving your range of motion. It’s great as part of your warm-up or cooldown routine.
The Bottom Line
While it’s possible to workout after a massage, the type and timing of the exercise matter significantly. Light, gentle activities can complement the massage’s effects, but intense workouts should be avoided immediately afterward to allow the body time to heal and benefit from the massage fully. Ultimately, a balanced approach that considers your body’s needs and responses will yield the best results, enhancing both your physical fitness and your overall well-being.
Incorporating massage into your wellness routine isn’t just about scheduling; it’s about creating a harmonious balance that respects the body’s needs and the goals you’re working towards. Consulting with professional personal fitness trainers and massage therapists to craft a personalized plan is paramount in safely incorporating massage into your fitness regimen.
Frequently Asked Questions
Q.1 How many hours after massage can I workout?
You can workout 24 hours after a massage. This waiting period allows your body to fully benefit from the massage’s effects, ensuring muscles are rested and recovery processes are not interrupted. Immediate intense exercise could negate the massage benefits and potentially cause injury or discomfort.
Q.2 What activities to avoid after massage?
After a massage, avoid strenuous activities such as heavy lifting, intense workouts, and running. These can increase muscle strain and negate the relaxation effects of the massage. It’s also wise to steer clear of alcohol and caffeine, as they can dehydrate the body, hindering the detoxification process initiated by the massage.
Q.3 Is it OK to do yoga after a massage?
Yes, it’s generally okay to do yoga after a massage. Yoga can complement the benefits of a massage by promoting flexibility, circulation, and relaxation. However, it’s advisable to listen to your body and opt for gentler, restorative yoga poses rather than intense or strenuous sequences to avoid overexertion.
Q.4 Is it OK to lift weights after a massage?
It’s advisable to wait at least 24 hours before lifting weights after a massage. Massages relax muscles and improve blood flow, and immediate heavy lifting can cause strain or injury. Allowing your body to rest and recover after a massage ensures you gain its full benefits without compromising your muscle health.
Q.5 Is it counterproductive to workout after a massage?
Working out immediately after a massage can be counterproductive. A massage helps muscles relax and recover, promoting healing and flexibility. Exercising right away can increase the risk of strain or injury, negate the therapeutic benefits of the massage, and potentially lead to muscle soreness. It’s best to allow some time for recovery.