Massage Chairs After Exercise: What the Research Says

Hopping into a massage chair after a workout to prevent muscle soreness: That’s one of the most common expectations people have of such a device. The research on this topic is older, more limited, and more honest than the industry’s advertising would have you believe.

The short answer

A study was conducted on the device itself to examine recovery after exercise. In 2023, a Chinese research team compared 60 volunteers divided into three groups: automatic massage, stretching according to a set routine, and a control group that received no intervention. Heart rate variability was measured—a metric indicating how quickly the body shifts from a state of tension back to a state of rest. Significant differences were observed between the groups, favoring the active methods. The evidence is weaker when it comes to classic muscle soreness: A 1998 review evaluated seven controlled studies and found predominantly methodological flaws. While the majority suggested some relief, the evidence was insufficient to prove it. A 2005 review of sports massage concluded that the evidence was insufficient to either confirm or rule out an effect on performance. What is proven, therefore, is faster recovery—not the absence of muscle soreness. Anyone who tells you otherwise hasn’t read the sources.

What Was Examined on the Massage Chair Itself

Recovery After Acute Stress

The 2023 study randomly assigned 60 volunteers to three groups: one receiving automatic electric massage, one performing stretches using the PNF method, and one receiving no intervention. Before treatment, there were no differences among the groups. Afterward, significant differences were observed in two measures of heart rate variability.

Heart rate variability measures the alternation between arousal and recovery in the autonomic nervous system. An increase in the recovery phase is considered a sign that the body is winding down. This is a different indicator than “less muscle soreness,” and it more closely reflects what is actually happening.

Muscle Strength in Older Adults

Strictly speaking, a 2025 study does not pertain to sports, but it is the most reliable study available on the topic of strength. Sixty-two people aged 65 and older used a stretching program built into a massage chair three times a week for four weeks. The control group performed core exercises. In the chair group, the short physical performance test score rose from 9.42 to 11.58 points, and the strength of the hamstrings increased, while the control group lost strength.

What Applies to Massage in General

Regarding muscle soreness, there is a 1998 review that evaluated seven controlled studies. The author notes that most of these studies suffer from significant methodological flaws and that the results vary widely. The majority suggest that massage after exercise can alleviate the discomfort. He explicitly does not accept this as proof and calls for better studies.

In 2005, a review was published on sports massage in general, covering lactate clearance, muscle soreness, fatigue, psychological effects, and its role in injuries. Its conclusion: The available evidence is insufficient to confirm or rule out any effects on athletic performance. The author cites small sample sizes, treatments that are too short, and inconsistent training among practitioners as reasons for this.

What this means for everyday life

If you buy a massage chair to relieve muscle soreness, you’re making your purchase based on an expectation that isn’t supported by research. What is supported by research is the recovery aspect: the body winds down more quickly after exercise.

In practice, our athletic customers usually mention two things. First, that their legs feel more relaxed the next day, especially with the calf massage. Second, that they actually take a break after their workout instead of rushing right back into it. It’s impossible to tell from the outside whether the second point is due to the machine or to the fact that they sit down for 20 minutes. The 2025 study, which used a control chair that was turned off, is the first attempt to do exactly that.

Immediately after an injury—such as a strain, torn muscle fibers, or a bruise—do not apply any device to the affected area. Let the injury subside first; if in doubt, consult a doctor.

Sources

• Xie J, Fu M, Liu T, et al. Clinical studies on electric automatic massage therapy for recovery from acute sports fatigue. 2023. View study
• Kim Y, Kang S, Kim M, Kim J, Youn BY. Effect of BFR-7211 on lower limb muscle strength in older adults: A randomized controlled trial. 2025. View study
• Ernst E. Does post-exercise massage treatment reduce delayed-onset muscle soreness? A systematic review. British Journal of Sports Medicine. 1998. View study
• Moraska, A. " Sports Massage: A Comprehensive Review. " *Journal of Sports Medicine and Physical Fitness*, 2005. View study

You can find an overview of all the studies analyzed—including their design, number of participants, and results—on the " Studies on Massage Chairs" page.

This article summarizes research findings and is not a substitute for medical advice. If your symptoms persist, consult your doctor.