Massages and Exercise—Before or After?

 

Photo by Alora Griffiths.

The World Cup final was a nail-biter, with the game going into overtime after a tie and then, following a short break, straight into a penalty shootout. Anyone who has ever taken a closer look at what happens on the sidelines will have noticed that many players receive massages from the support staff during this crucial phase. Does that make sense?

What purpose do massages serve in elite and recreational sports, and what’s the latest on the age-old debate over whether massages should be done before or after exercise? We’ll set the record straight and settle this controversial topic once and for all, so you can boost your athletic performance through targeted massages. The first question that comes to mind is: What is the purpose of massages in sports, anyway?

 

Recommended Reading: From Head to Toe: How Massages Help

 

The Effects of Massage in Sports

From a purely temporal perspective, a massage can, in principle, be administered before, during, or after a workout. In fact, all three options are acceptable and beneficial, provided you consider the specific goal you’re aiming for in each phase and which massage techniques to use. 

The most obvious use for this treatment is to relax the muscles. It helps relieve tension and cramping. In the scenario described above, this is also one of several reasons for massages on the sidelines. After intense exertion of the muscles, there is a risk of cramping, which must be avoided at all costs during competition. However, muscle cramps and fatigue are also directly linked to another factor: lactate.

Sports Massages to Relieve Muscle Fatigue

The term "lactate" is often encountered in research on muscle fatigue and exercise. It is a metabolic byproduct that is produced when the body needs to generate energy in the muscles.

On the one hand, this can occur with oxygen supply or, during high-intensity phases, through the conversion of sugar into lactic acid. The resulting “byproduct” is lactate, which accumulates in the muscle. As exercise continues, more lactate is produced than can be broken down, and the muscle becomes increasingly fatigued.

This is exactly where a massage can make a difference. By targeting the affected muscle areas, a massage helps to partially promote the removal of lactate, which delays the onset of fatigue or makes the muscle soreness afterward not quite as bad as it would be without treatment.

Massages to Increase Muscle Tension

Another example of this can be seen particularly clearly in winter sports. For instance, just before the start of a ski race, you often see ski racers having their thighs tapped by their coaches.

There are essentially two reasons for this. First, it helps maintain muscle tension during the waiting period before the start. The second reason is temperature. The tapping further stimulates blood flow to the treated area, thereby transporting more warm blood to the muscles needed for the competition.

Note: In high-speed sports, care should be taken not to use massage to relax muscle tension, as this would be counterproductive and could also increase the risk of injury.

Massage After Exercise

We have now explored scenarios in which a massage before or even during exercise can be beneficial. However, the most common type of massage—and the one most relevant for recreational athletes—should be performed after exercise. There are several compelling reasons for this, including its ability to improve blood circulation. 

This allows more nutrients and oxygen to reach the worked muscle. Recovery time can thus be significantly shortened, and the muscle is ready for the next workout more quickly. The removal of lactate and the relaxing effects of a sports massage also help you get back into shape sooner.

In addition to muscle recovery, there are also therapeutic applications for massage in sports. For example, it can aid in the healing process following injuries. However, consulting a medical professional is essential in these cases, as massage is not appropriate in all situations. Injured muscles must be treated with the utmost care and should not be subjected to additional strain.

Breaks between massages—how long should they be?

"Recovery" is a good keyword here, because massages shouldn't be used carelessly, especially in sports. Basically, how often you should get a massage depends on how tense or strained your body or muscles are in general. A good rule of thumb is an interval of about 1–2 weeks for low-impact activities. 

For professional athletes and those who engage in regular, intense training, two to three massages per week can also be beneficial. It’s important to listen to your body and never massage through pain. If you’d like to get massages more often, you can also have different areas of your body treated in rotation. Massages should never put a strain on the body—recovery is the primary goal.

Pain and Massages

Another controversial topic is pain during massages. On the one hand, there is the question of whether a treatment should—or even must—be painful; on the other hand, there is the issue of massages applied to sore spots and injuries. The latter should definitely be discussed with a doctor. As mentioned above, therapeutic massages do exist, but they should only be performed under medical supervision and guidance.

As for the massage itself, you often hear that it “has to hurt” or else it won’t work. First and foremost, a massage is meant to promote relaxation, and it’s obvious that pain has little place here. Most of the time, treatments are painful because the tension in the affected areas is so severe that significant pressure seems necessary to release it. However, it makes more sense to simply increase the duration of the treatment while using a gentler intensity.

More frequent treatments help ensure that the knots and tension aren't as severe and can be gently massaged away. The key here is to use more patience than force.

Sports Massages – A Useful Way to Keep Your Body in Shape

It’s no coincidence that massages have been used in sports for as long as anyone can remember. Not only do they feel good, but they also support recovery and healing, which has a positive effect on your muscles’ performance. If you exercise regularly—or even compete professionally—sports massages should definitely become part of your daily routine so you can get the most out of your training and yourself in the long run.
 

 

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Frequently Asked Questions About Sports Massages

 

What is the purpose of massage in sports, anyway?

Massages support athletes by relaxing muscles, promoting blood circulation, and aiding recovery. They can be effectively used before, during, and after exercise, depending on the goal of the treatment.

Should you get a massage before or after exercising?

Both can be beneficial: Before exercise, massages are primarily intended to activate the muscles and improve blood circulation; after exercise, the focus is on recovery, lactate removal, and regeneration.

What are the benefits of massage during a game or competition?

They help relieve muscle cramps, promote blood circulation, and maintain performance, especially during periods of intense exertion, such as in extra time during a soccer game.

What does lactate have to do with massages?

Lactate is a metabolic byproduct produced during intense muscle activity that contributes to fatigue. Massages promote blood circulation and can help break down lactate more quickly. This allows the muscle to maintain its performance for longer.

Why do skiers get massaged or tapped down before the start?

To maintain muscle tension and warm up the muscles. This is important for getting off to an explosive start and preventing injuries.

How often should you get sports massages?

For recreational athletes, a 1–2-week interval is often sufficient. For more intense training or in professional sports, two to three massages per week may be beneficial. It’s important to listen to your body.

Are painful massages more effective?

Not necessarily. A massage should primarily be relaxing. Severe pain is more likely a sign of too much pressure or too high an intensity. It’s better to get gentler massages on a regular basis to relieve tension over the long term.

Is it okay to massage injured muscles?

Only after consulting a doctor. Therapeutic massages for injuries must be performed in a targeted and careful manner. Incorrect techniques can delay or worsen the healing process.