Find Out If You Can Get A Massage Before Or After A Workout And Avoid Soreness

Think of a time when you had an amazing workout. Endorphins are rushing and you feel like the best person in the world.

But, the next day you are in pain and sore all over.

One way to avoid this pain is to get regular massage therapy. Should you get a massage before or after a workout?

Based on massage experts, it depends. In this article we will explore which directions you can go in.


Can You Workout Before A Massage?

A woman in orange clothes stretching before her workout.

Yes, a light workout before a deep tissue massage is a good idea because a massage can help to loosen tight muscles and improve pliability. 

A sports massage also helps to prevent future injuries. So, if you’re going to be indulging in a massage session, it’s something that should be done beforehand.

Benefits Of A Massage Before Workout

A pre exercise massage can actually do a lot more than just relax you before hitting the gym. Studies have shown that regular massages can be beneficial for everything from improved circulation and range of motion to post-exercise recovery time.

While there are many different ways to approach a pre-workout massage, the most important thing is to make sure that you warm up and stretch properly afterwards. 

This will help prevent injury and ensure that your muscles are loose and flexible before embarking on your workout.

Benefits Of An After Workout Massage

Post-workout sports massages are said to have a few key benefits: reducing soreness, reducing inflammation, and promoting cell turnover. 

By helping to reduce the amount of post-workout soreness and increase post workout recovery, a deep tissue massage can help you get back in the gym sooner. It also helps to reduce inflammation, which can speed up healing and prevent swelling and muscle pain. 

And finally, deep tissue massages have been shown to promote cell cycle turnover, which means that old cells are replaced with new ones more quickly. This can help keep your muscles healthy and functioning at their best.

Why Your Body Hurts After A Workout

Man holding quad muscles due to soreness.

After getting an amazing workout you are feeling great the rest of that day. However, the day after you are going through pain.

What you are experiencing is known as delayed onset muscle soreness (DOMS).

Delayed onset muscle soreness (DOMS) is a type of muscle pain that typically occurs 24 to 48 hours after vigorous exercise. DOMS is thought to be caused by micro-tears in the muscles, which lead to inflammation and pain.

While DOMS can be pretty unpleasant, it might be a sign that you’re getting stronger. The more DOMS you experience after a workout, the more damage your muscles are doing, and the more muscle growth you’re likely to experience. 

How To Reduce DOMS

Luckily there are steps you can take to reduce muscle soreness. This is especially beneficial if you have a physically demanding job.

Below are a few things you can do to reduce DOMS.

#1. Massage Therapy

The most effective way to reduce muscle soreness is post workout massage therapy. The increase in blood flow from getting a post exercise massage or sitting in a massage chair will help reduce muscle inflammation.

Doing this on a regular basis can not only minimize soreness, but also help you prevent future injury such as lower back pain.

#2. Sleep Properly

Sleep is the best medicine when it comes to healing. Without good sleep you can guarantee that you will be sore the next day or few.

Getting 7 to 9 hours of quality sleep will help with delayed onset muscle soreness.

#3. Optimal Protein and Calorie Intake

This should not be a surprise, but if you want your body to recover efficiently and be less sore overall then you will want to provide your body with fuel and other build blocks for your muscles to recover.

Getting into specifics, if your body doesn’t have enough calories then you will not recover properly and will feel sore. Similarly, too little protein will cause the same issue.

#4. After Exercise Foam Rolling

10 to 15 minutes of foam rolling after your workout can help reduce muscle soreness. Do not foam roll before your workout. This could cause injury.

Some studies say that foam rolling before works because of myofascial release and how it increases your body’s pain tolerance. This makes you “feel” less sore the next day.

#5. Wear Compression Sleeves

Compression sleeves or socks help with blood flow. They are great, if you have access to them.

As mentioned, compression helps with blood flow and this will increase your body’s recovery rate.


When it comes to getting a massage you can opt to get one before or after exercise. If you had to ask us, it makes the most sense to get a massage after your workout.

Getting a massage is simple, either you can visit a massage therapist or invest in one of the best massage chairs to get therapy from the comfort of your home.

Massages are especially helpful in reducing delayed onset muscle soreness (DOMS). DOMS occurs after strenuous exercise which temporarily damages your muscles.

If you want to avoid soreness and set yourself up for good health in general, then a massage with exercise is the way to go.

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Director of Wellness


Fact Checked by our Director of Wellness Hi! My name is Yoshi! We understand that investing in massage devices is a big deal. So my team and I devote our time to thoroughly researching every single topic and product we write about. We hope you find our reviews helpful and informative.

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