Sports Massage: When to Have It Before or After Training

What is sports massage?

Sports massage is a type similar to deep tissue massage that focuses on the muscles most strained by sport or repetitive physical activity. Cleveland Clinic describes this type as a suitable option for people who use their muscles heavily, such as athletes and dancers. The page for the type is at sports massage.

Sports massage is not the name of a single technique; the therapist combines different techniques according to your training program, your goals and the condition of your muscles. That is why it matters to share with the therapist which sport you do, how often you train and your competition dates. For firmer pressure, you can look at the deep tissue massage article.

Does massage before training improve performance?

There is no strong evidence that massage before training improves strength, speed or endurance. A 2023 systematic review by Dakić and colleagues reports that massage in general does not change motor abilities such as strength, speed and endurance, with flexibility and joint range of motion as the only exception. In some studies performance even dropped after massage before exercise.

The same review says massage before a competition may help an athlete relax and focus, but that a direct performance benefit is questionable. So instead of a long, deep-pressure session right before training or a race, you can prefer a light, short one, and you may consider not trying a technique for the first time before an important race.

Does massage after training help with muscle soreness?

Massage after training may help reduce delayed-onset muscle soreness and perceived fatigue, but the evidence is limited. Two important reviews report promising but cautious results on this:

• A 2018 review by Dupuy and colleagues concluded that, among post-exercise recovery methods, massage appeared to be the most effective at reducing delayed-onset muscle soreness and perceived fatigue.
• A 2017 review by Guo and colleagues reported that massage reduced muscle soreness scores at 24, 48 and 72 hours after strenuous exercise, with the clearest difference at 48 hours. The authors note that the methodological quality of the included studies was low and that larger studies are needed.

A 2020 assessment in the Ochsner Journal says there is little evidence that massage speeds up the physiological recovery of muscles, but that it helps athletes feel better. In other words, the clearest benefit of massage is mostly on the "feeling better" side.

How do you choose the timing for sports massage?

Timing depends on your goal: a light, short session before a race and a more focused session after training or the next day usually makes sense. The Ochsner assessment reports a warning that massaging damaged tissue right after a workout that caused muscle damage may carry a risk of further damage. So if you have sharp pain, swelling or loss of strength in a muscle, see a doctor first instead of having a massage.

• Do not try a new therapist or technique for the first time in a heavy race week.
• Scheduling a session 24 to 48 hours after training, when soreness is highest, may make sense.
• After a session, hold off on heavy training for a day and prefer light movement, water and rest.

For aftercare, see the aftercare article.

What should pressure and length be in sports massage?

Pressure can be firm, but it should not make the pain unbearable. If the pressure is too much or a technique hurts during the session, tell your massage therapist right away. Cleveland Clinic also advises talking if a technique is not doing you good and is only causing pain. According to the Ochsner assessment, which cites a 2016 meta-analysis, shorter massages (5 to 12 minutes) gave better results than longer ones on sprint, endurance and jump measures; so a longer session is not better in every case.

For a general session 30 to 60 minutes is enough for most people; the article on 30, 60 and 90 minute sessions can help you decide. The price is stated on each therapist's profile, and we explained the factors in the price article.

What should you tell your therapist before sports massage?

For the therapist to work for you in sports massage, they need to know your sports history and your goal. At the start, say which sport you do, how many workouts you do a week, when your last race or hard workout was and whether you have an event coming up. Point out sensitive areas or ones that were injured in the past. If you have pain now, describe where it is, when it started and which movement makes it worse.

This information helps the therapist decide which muscle groups to focus on and how to set the pressure. If an injury is suspected, it is normal for the therapist to send you to a doctor first.

How do you use sports massage together with your own recovery?

Sports massage is not a recovery program on its own; it does not replace habits such as drinking water, resting, gentle stretching and light activity. Cleveland Clinic lists drinking water, gentle stretching, a warm shower or heat, and light activity for easing muscle soreness after a massage, and most of these suggestions also suit recovery after training.

Leave room for rest days in your training plan. Placing the session on the day after, or on a rest day, rather than on a heavy training day is more comfortable for most people. If you have pain in the same area again and again, have the cause assessed by a doctor or a physiotherapist.

How do you choose a therapist for sports massage?

Ask about the therapist's experience and training in sport. NCCIH recommends asking about the therapist's training, experience and credentials. As an athlete, share your program, past injuries and goals. For districts like Beşiktaş, where running along the shore is common, you can see the Beşiktaş massage guide.

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