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A Note to Our Readers: Our health blog sometimes features articles from third-party contributors. We share ideas and inspiration to guide your wellness journey—but remember, it’s not medical advice. If you have any health concerns or ongoing conditions, always consult your physician first before starting any new treatment, supplement, or lifestyle change.

Workout After Massage: What You Need to Know

  • Writer: Monica Pineider
    Monica Pineider
  • Jul 26
  • 5 min read

Updated: Aug 10

Thinking About Whether to Workout After a Massage? Discover the Benefits!


Or maybe get a rubdown before you hit the gym? This article examines the benefits of working out after a massage, as well as whether massage is more effective when performed before or after exercise, particularly after a trip to the gym.


Person stretching on a yoga mat after a massage session, highlighting the benefits of working out after massage. Ideal for recovery and relaxation post-gym or exercise.

Table of Contents


  1. Introduction to Workout After Massage

  2. Why Massage Before or After Exercise Matters

  3. The Benefits of Working Out After a Massage

  4. Massage After Gym: How It Helps Recovery

  5. How to Time Your Workout and Massage

  6. Is It Safe to Workout After a Massage?

  7. Best Types of Massage Before or After Exercise

  8. Conclusion: Finding the Balance


Introduction to Workout After Massage


After a great massage, your muscles feel relaxed. Your body is loose and ready for recovery. But is it okay to work out after a massage? The answer isn’t always straightforward. Some people benefit from a workout after a massage. Others might need to rest first. It depends on the type of massage and how your body reacts.


When done right, working out after a massage can enhance flexibility and performance. It can also aid in quicker recovery. But timing and type of massage are key factors to consider.


Why Massage Before or After Exercise Matters


Massage can be a powerful tool in your fitness routine. You can get a massage before or after exercise, depending on your goals.


Massage before exercise helps warm up muscles. It can increase circulation, making muscles more flexible and prepared for movement. A pre-workout massage can also release any tension in your body. This may reduce the risk of injury during exercise.


On the other hand, massage after exercise can help with muscle recovery. It increases blood flow to muscles that may be tight or sore. This helps remove toxins, such as lactic acid, from the muscles, thereby speeding up recovery.


Knowing when to massage can make a big difference. Massaging before or after exercise can impact your performance and recovery.


The Benefits of Working Out After a Massage


If you’ve had a massage and feel good, you might be wondering if it's okay to work out right after. The short answer is: yes, sometimes.


After a massage, your body is more relaxed. This is great for flexibility. Your muscles may stretch further with less effort. A workout after a massage can take advantage of this. You can move more freely. Stretching and strength exercises may feel easier and less painful.


But be cautious. Your muscles may be more sensitive. If you push yourself too hard, you could risk injury. It’s best to ease into your workout after a massage.


A workout after a massage can also help with recovery. Massage stimulates blood flow, and exercise afterwards can help keep that blood pumping through the muscles. This allows oxygen to reach your muscles faster, aiding in the repair process.



Massage After Gym: How It Helps Recovery


After a tough gym session or even a quick workout, your muscles are often sore. This is where a massage after the gym can be incredibly beneficial.


Post-workout massage helps your muscles relax. It reduces tightness and relieves soreness. When you exercise, tiny tears form in your muscle fibers. A good massage helps your body repair them by promoting circulation. It can also flush out metabolic waste from your muscles, speeding up recovery.



Closeup of man enjoying a relaxing back massage with honey at the spa

Receiving a massage after the gym can help reduce inflammation. This is crucial if you're lifting heavy weights or engaging in intense cardio. Reducing inflammation means less pain and a faster recovery time. This way, you can get back to your next workout sooner.



How to Time Your Workout and Massage


The timing of your workout and massage matters. If you plan to do both in one session, here are a few tips on how to time them:


1. Massage Before Workout


  • This is good for warming up muscles.

  • Focus on relaxing the muscles, improving flexibility, and increasing circulation.

  • A light, Swedish massage works best before exercise.


2. Workout, Then Massage


  • This option is for recovery.

  • Wait until after your workout to get a massage.

  • A deep tissue or sports massage can help ease tension and soreness.

  • Wait at least 15–30 minutes after your workout before getting a massage. This allows your body to cool down first.


3. Same Day: Massage and Workout


  • If you plan both, give yourself at least a few hours between the two.

  • Massage in the morning, workout in the afternoon (or vice versa).

  • Listen to your body. If you feel tired or sore, it’s okay to skip the workout.


Is It Safe to Workout After a Massage?


It is generally safe to workout after a massage. However, there are a few things to keep in mind:


  1. Type of Massage: A gentle massage won’t leave your muscles too sore. A deep tissue massage, however, may leave you feeling tender. In that case, working out right away might not be the best idea.


  2. How You Feel: If you feel relaxed and energized after a massage, go for it. But if you’re feeling sore or lightheaded, wait before exercising.


  3. Intensity: If you’re planning an intense workout, it’s best to wait. Massage can loosen muscles, making them more vulnerable to overstretching or injury.


  4. Hydration: Massage increases blood circulation, so drink water afterward. This helps your body flush out toxins and avoid dehydration, especially before working out.



Best Types of Massage Before or After Exercise


Side view woman working at a spa

Different types of massage serve different purposes. Here are the best types of massage to consider:


1. Swedish Massage


  • Great for relaxation before exercise.

  • Increases blood circulation and reduces stress.


2. Deep Tissue Massage


  • Ideal after a hard workout.

  • Targets deep muscle layers and helps relieve muscle knots and tension.

  • Helps with recovery after intense gym sessions.



3. Sports Massage


  • Perfect for athletes or those with a regular workout routine.

  • Focuses on muscle groups used during exercise.

  • It can be used both before and after workouts to prevent injury and aid in recovery.



4. Trigger Point Therapy


  • Targets specific areas of muscle tightness.

  • Useful after a workout to release tight muscles and relieve soreness.


Conclusion: Finding the Balance


Working out after a massage can be effective if done correctly. It can enhance flexibility and help with recovery. However, it’s essential to listen to your body. Not all massages are the same, and not all workouts should be done immediately after a massage.


Select the appropriate type of massage based on your specific goals. If you want to relax and prepare for a workout, go for a gentle massage beforehand. If you’re recovering from intense exercise, a deep tissue or sports massage is ideal after the gym.



Timing is key. Pay attention to how your body feels after a massage. Work out if you feel energised and relaxed, but give yourself time to cool down if you feel sore or tender.


Remember to stay hydrated and take it easy. A good balance of massage and exercise can help improve your fitness, speed up recovery, and keep you feeling your best.

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