Hello, Sports Massage Therapist Cameron here, and today we are talking about massage and whether or not you should train later in the day after having had a massage treatment. The answer depends on a number of variables - how deep the massage was, the intensity of the training you have planned and simply your own muscular tolerance.
Basically, there’s no fixed rule - I knoooow - *rolls eyes* - it’s one of those annoying, not straight-forward answers! I’ll explore each of these aforementioned variables for you to take into account to help you make an informed decision on whether or not you should do a normal session, a ‘lighter’ session or just take a rest day.
Pre-Event Massage
It should be clarified that to have a massage and then exercise or even compete straight after a massage is not only okay, it’s often considered very beneficial for performance. Athletes and many casual fitness goers will often have a quick pre-event massage just before a competition, from a 10km race to weightlifting.
Many utilise pre-event sports massage prior to such competitions etc. to not only contribute to their warm up routine but also offering the time and space for those individuals to mentally prepare for their event. But warm-up/pre-event massage is fast, superficial and short. It’s about increasing blood flow and getting the muscles primed and ready for action. It’s not deep tissue, and for good reason.
But, if you’re reading this, it’s likely you’re NOT thinking about pre-event massage - you’re probably thinking about the regular/usual hour-long massage therapy maintenance sessions.
Massage Intensity is Important to Consider
The first thing to consider when it comes to whether or not you should exercise after having had a massage is how hard/firm the massage is going to be. There are various forms of massage, and hence have different applications, techniques and pressures. For example, Swedish Massage Therapy is considered to be lighter with the aim of bodily relaxation, whilst more deep tissue/sport massage focused sessions will still have the aim of relaxing the muscles, but by utilising higher pressures and, by extension, more painful techniques.
The general rule is, the harder or more deep tissue oriented the massage is going to be, the lighter the exercise/training session you have planned later in the day should be - or ultimately, just take a rest day.
Why shouldn’t I exercise after massage?
The deeper the muscles have been worked, the more vulnerable they can be to further damage. The therapist will have manipulated the tissue firmly, gouging out tension from stubborn muscle tissue, leaving the fascia stretched and sore. This means a massage can have the feeling of having done a tough workout, despite merely laying there and being semi-tortured. Often the muscles will need some time to rest to fully benefit from the abuse dished out on them. There certainly is some irony of massage being a tool for recovery, and then in turn needing to recover from the massage itself!
If more painful techniques like trigger point therapy are utilised in addition to more rigorous stretches, like MET’s and PNF’s, all this can leave the muscles tired and vulnerable - meaning they are not prepared or primed to then undergo hard exercise. Hence adjusting your training to be lighter and easier is recommended, or simply take a rest day.
But even then, there is something both deep tissue and relaxing sessions like Swedish Massage Therapy have in common - both can leave you feeling tired.
A massage can leave you feeling tired - and training tired muscles presents risk.
It can be tiring having your muscles beaten for an hour (or more!). Whilst a nice massage can lull you into a state of relaxation, and, with it, sleepiness. To then immediately go to any form of hard or intense exercise/training is not advisable.
Pushing the body through a hard training session when it’s notably tired can put stress on the cardiovascular system and can also lead to poor technique, increasing the risk of injury. So whilst your range of movement and the muscles themselves may feel good, doing a tough training session may end up sabotaging any of the benefits of the massage and potentially put you at risk.
Everyone is different. Train to reflect how the body/muscles are feeling.
The key here is to listen to your body. If you feel like the body has had enough for the day, don't push it.
But if you feel energised and pumped for exercise after you’ve had your hour long massage etc., or if you must do a session (I appreciate that routines can be a squeeze and it's hard to find time to exercise at the best of times!), then consider doing a less intense, easier recovery session. This may mean going for a much shorter run, or shifting lighter weights.
Everyone is different. Some may be able to take a heavy massage and still train hard and well. But just because one can, doesn’t mean you should, and what might work for one person, may not work for you. Hence why listening to your body and learning from your experiences is an invaluable skill.
If it’s your first time having a massage or if you’re seeing a new therapist for the first time, or even exploring a new muscle group, I’d urge caution and rest as every therapist approaches massage differently, and different muscles can respond to massage differently too. Hence, it’s wise to see how your body responds to such new experiences before making the call to exercise after, and take a rest day.
How long should I wait to exercise?
By the time you wake up the next day, you should be fine to exercise. You may feel sore from having had deep tissue treatment, so adjust your fitness plans accordingly if you do feel sore. If the muscles are sore the next morning, don’t fret, the muscles were forcibly manipulated by knuckles and elbows the day before - it’s not surprising or unusual! But the soreness should be taken into account, as it maybe a sign to take the day and any training you have planned easy.
Over time, the more regular massage you have, the quicker the muscles will be able to adapt and recover post massage, to a point where you may wake up without a slither of evidence to say you had the massage at all, except for the feeling of loose muscles!
In conclusion
If it’s your first time having a massage, seeing a new therapist or getting a new area treated, I’d suggest you skip the session and simply observe to see how the body and the muscles feel post massage. If they feel fresh and unhindered by the massage, perfect. Next time, maybe you can look to squeeze a training session after your massage. If you are very sore post-massage, keep skipping the same-day sessions as your massage treatment until you don’t - keep optimistic, the body will adapt in time!
The key is to listen to your body. If the massage has re-energised you and you don’t feel weary as a result, go for that run, that spin class, that gym session. But I would advise you to reduce the intensity (weight/speed etc.) or the time spent doing exercise to mitigate any risk of injury as a result of any tiredness the muscles may experience post massage from having been stretched and worked on. After all, you need a rest day at some point - so why not choose to have your massage treatment then!
Do you have a massage on your rest days? Or do you adapt your training to reflect how the body feels after having one? Let us know in the comments below! 💪
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