For many people, massage therapy is a part of their wellness routines, as is exercising. We know that massage helps enhance movement and athletic performance, and that massage can increase circulation and loosen stiff muscles. So it seems to reason that working out or exercising after a massage will make the workout more effective, right? Not exactly.
Many therapists will straight-up recommend that no exercise or strenuous physical activity should be done for at least 24-48 hours after a massage. The reasoning for this is that if there is any soreness or pain after the massage is over, nobody wants exercise to aggravate the sore muscles and make them feel worse. While this is sound advice, it is a little too "cover-all-the-bases" of a response.
Truthfully, there are many factors that go into the decision and advice as to if someone should exercise after a massage. One thing that should be taken into account is what kind of massage and the purpose of the massage that is being received. If someone is getting an intense, deep tissue massage, then yes, the muscles may have been through an intense workout just during the massage and may benefit from a day of recovery before doing anything more. (And as I have stated many times before - soreness is not a given with massage: Massage is not designed to hurt or hurt afterwards; everyone is different.) However, if someone is receiving a massage for light, calming relaxation, or to help address an issue that isn't affected by a particular exercise, then there is less chance of the muscles having an adverse effect by exercise afterwards.
Also something to take into consideration is the type of exercise that will be done. If someone is going to lift heavy weights, play rugby, or do anything involving a lot of heavy exertion or intensity, then yes, a deep-tissue massage immediately before the exertion may not be best, but if the exercise consists of walking, some cardio workouts, or lifting light weights, then there is less of a need to wait for muscles to recover after a massage. Additionally, specific sports massage techniques may be integrated into a training routine such as for runners or track athletes, which involve certain types of massage at certain points in the training and performance stages of their activity - some of those techniques are best right before a competition, and some are better afterwards, and other techniques are used during recovery times.
In MY opinion, I usually recommend that someone exercises first, then comes for their massage (after a quick shower, of course; much gratitude for that step!) because the muscles are already warmed up, and they have already been used and strained so the massage can help them recover. The increased circulation and strokes of the massage can help the body recover more quickly and easily, and may make the effects of the workout more effective. Plus, exercise can stimulate hormones which take away pain and stress, as does massage, so that adds to the benefits of relaxing and feeling better after a long workout.
If a client asks me if they can work out after their massage, I usually ask what kind of exercise they plan to do, then advise them to do what they routinely do, but lighter and with fewer reps, and not to try anything new that they haven't done before, then increase back to the usual the next day. I often advise my clients to move after their massage to begin with - whether a full exercise or not. I often advise them to keep muscles and joints moving to keep the good circulation moving and flowing and keep the muscles loose and not give them a chance to tighten back up.
So you can see that advice surrounding exercise after massage is not one-size-fits-all. Someone needs to take into account the massage they are receiving, the exercise they will be doing, and how their body responds to both. These factors can be identified and decided through open conversation and good communication between the client and the massage therapist.
Comments