One of the most common questions I hear is whether it’s better to do your workout before a massage or plan your exercise after massage. The honest answer? There’s no right or wrong choice. Both options can be helpful.
It really depends on what your body needs that day. In this article, I’ll walk you through the benefits of each approach and any potential drawbacks. This will help you plan your workouts around your massage or vice versa.
Plus, we’ll get into what types of massages work best before a workout and after exercise.
Timing for Massage and Workouts
If there’s one thing to pay attention to, it’s the time frame of what “workout before a massage” means or how long to wait to exercise after massage sessions.
It’s best not to go straight from the squat rack to the massage table. Your heart rate, body temperature, and nervous system need a little time to come down. A window of 1 to 2 hours after training is ideal. That way, your body is still warm, circulation is elevated, and the therapist can work with your muscles without fighting against post-exercise tightness or overstimulation.
If you plan to exercise after a massage, you actually don’t need much downtime at all. A massage can act like an extended warm-up. You can go to the gym within an hour or two and still get the benefit of increased circulation and mobility. Just be sure you’re awake enough to focus on fitness. We see a lot of clients leaving the massage table in a blissful brain fog of relaxation.
Dealing with DOMS? How to Handle Day After Muscle Pains
If you had a rigorous workout yesterday, you’re probably feeling DOMS (delayed onset muscle soreness) setting in. That doesn’t disqualify you from massage; in fact, it can be the perfect time.
A 2005 study in the Journal of Athletic Training showed that massage after a workout decreased DOMS by 30%.
A therapist can use lighter techniques (like Swedish flows, lymphatic-style drainage, assisted stretching, or gentle cupping) to help circulation and ease stiffness without digging into already tender tissue. A massage after a workout helps your body move out the fluids and waste products your muscles built up during exercise, leaving you feeling lighter and less stiff.
The key difference is that the massage is now more about recovery than performance. You’re not “warming up” for another workout in that case, but helping your muscles flush out waste, loosen up, and restore range of motion so you move better in your next session.
Medical Massage vs Therapeutic Massage Before or After Workouts
At Via Medical Massage, we do both therapeutic and medical massage, but our specialty is medical work that helps with specific issues tied to how you move and recover.
Medical massage is goal-oriented. It’s designed to address pain patterns, limited range of motion, or lingering tightness that can hold you back in the gym. Whether it’s hip restriction, shoulder impingement, or post-leg-day soreness, medical massage lets us target what’s going on so you perform better today and recover smarter for tomorrow.
Therapeutic massage is more general. It’s great for overall relaxation, circulation, and easing soreness. This type of session pairs well with workouts, too, but it’s not as focused on correcting the problems that directly affect performance.
Here’s how it breaks down:
- Before a workout: A therapeutic session can act like an extended warm-up, but a medical massage is even more powerful if you’re dealing with a specific issue that needs to be addressed before you train. We’ll keep it lighter and mobility-focused so you can lift or run within 1 to 4 hours.
- After a workout: Both fit, but medical massage shines here. We can adapt techniques to your training load, whether that’s flushing out sore muscles, improving joint glide, or using gentle cupping or stretching to restore movement. If DOMS is kicking in from yesterday’s workout, this is the time to get targeted help.
The bottom line: therapeutic massage feels great, but medical massage is designed to support your fitness goals more directly. It’s not just about relaxing. It’s about helping you move, train, and recover better.
Workout & Massage FAQs
Should I shower before getting a massage if I’m coming after a workout?
You don’t need to shower or bathe before coming to get a massage after a workout. However, we understand that some people feel more comfortable arriving squeaky clean. It’s really a matter of your comfort level. Our therapists likely won’t even notice.
If you’re worried about being sweaty or stinky, we understand. Here are some products that can help without requiring you to hit the showers after breaking a sweat:
Should I tell my therapist if I am going to work out or just came from a workout?
Yes, absolutely. Knowing whether you just trained or if you’re heading to the gym afterward helps us adjust your session. If you just worked out, we’ll keep pressure lighter on sore areas and focus on flushing and mobility.
If you’re about to work out, we’ll avoid deep, fatiguing techniques and instead prime your muscles so you’re ready to move. And if you mention it’s leg day or you’re training for a marathon, we can target the right areas with the right techniques to give you the best results.
How important is hydration for post-exercise or pre-workout massage?
Hydration is key. Both workouts and massage shift fluids through your muscles and tissues, so drinking water helps your body flush waste and recover more smoothly. If you’re heading to the gym after a massage, being well-hydrated also supports circulation and performance. Adding electrolytes or mineral salts can be especially helpful after a tough session or on hot days.
We recommend:
I did a workout and a massage today. What now?
Recovery doesn’t stop once you leave the gym or massage table. Drink plenty of water to support circulation and help your body clear waste from your muscles. An Epsom salt bath can ease lingering soreness and give you extra relaxation.
Light stretching or a gentle walk is great for keeping tissues mobile without overloading them again. Prioritize good sleep, since that’s when your body does its best repair work.
Should I get a massage before or after a marathon/long-distance run?
Light massage before a run can help loosen muscles and improve mobility, but deep tissue work is best saved for afterward. Most runners benefit more from post-run massage, since it helps reduce soreness, speed up recovery, and restore flexibility after long miles. We go the distance on this topic in a separate blog.
Massage Meets Workouts at Via Medical Massage
The bonus of choosing medical massage is working with therapists trained to address the aches, tightness, and mobility issues that come with regular workouts. You can also book your massage sessions online anytime or at the end of each appointment, so you always know if you’ll get a pre-workout massage or post-exercise practice.
At Via Medical Massage, we work with your lifestyle and needs to help you live your best life. Book an appointment today or reach out to us with any questions.
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