Getting a massage feels great—but what if you’ve got a workout scheduled afterward? Is it safe to exercise right after a massage, or should you wait? This article answers these questions with expert-backed insights so you can balance recovery and performance.
Should You Exercise After a Massage?
A massage—especially deep tissue or sports massage—works by releasing tension, breaking up muscle adhesions, and improving circulation. While it may leave you feeling lighter and more flexible, your body also needs time to recover from the deep pressure and manipulation.
What Happens to Your Body During a Massage
Increased blood flow to muscles
Release of built-up toxins (e.g., lactic acid)
Relaxation of fascia and muscle fibers
Temporary muscle soreness
Why Your Muscles May Feel Different After
You may feel looser but also more vulnerable. Exercising too soon can counteract the benefits and even lead to injury.
How Long Should You Wait Before Working Out?
The recommended wait time depends on the type of massage and the intensity of your workout.
Light Exercise (Walking, Yoga)
Safe immediately or within a few hours
Enhances circulation and helps flush toxins
Avoid over-stretching
Moderate to Intense Workouts (HIIT, Lifting, Running)
Wait at least 24–48 hours after a deep tissue or sports massage
Muscles may be too relaxed and prone to overextension
Deep Tissue vs. Swedish Massage: Does Type Matter?
Swedish Massage: Gentle, light activity is usually fine soon after
Deep Tissue Massage: More invasive; requires longer recovery
Risks of Exercising Too Soon After a Massage
Jumping into intense activity too soon could cause:
Muscle Strain and Fatigue
Massaged muscles need time to reset; overuse can lead to damage.
Increased Soreness or Inflammation
You may experience delayed onset muscle soreness (DOMS) amplified by the massage.
Reduced Performance Potential
Your muscle responsiveness and coordination might temporarily dip, impacting strength and balance.
Search Questions Covered:
Is it bad to work out after a massage?
Can massage make soreness worse?
Benefits of Combining Massage with Fitness
When timed correctly, massage can be a powerful recovery and performance tool.
Faster Recovery
It helps reduce muscle tension and speeds up lactic acid removal.
Improved Flexibility and Circulation
Enhanced range of motion means better performance in future workouts.
Injury Prevention
Regular massage therapy can reduce the risk of overuse injuries.
Best Practices for Post-Massage Activity
To get the most out of both massage and your fitness routine:
Stay Hydrated
Flush toxins released during the massage.
Eat Light and Clean
Avoid heavy meals; opt for anti-inflammatory foods like leafy greens, berries, and salmon.
Listen to Your Body
Don’t rush back to the gym if your muscles still feel tender.
When to Resume Full Training
If soreness subsides and you feel mobile and energetic, gradually resume intense activity within 24–48 hours.
Frequently Asked Questions
Can I lift weights after a massage?
Wait at least 24 hours, especially after deep tissue massage, to avoid injury.
Is cardio safe post-massage?
Low-impact cardio like walking or cycling may be okay, but monitor how your body feels.
Should I get a massage before or after working out?
Post-workout massage is best for recovery. Pre-workout massages can help loosen tight muscles, but should be lighter.
Final Thoughts
So, can you workout after a massage? The answer depends on the intensity of your workout, the type of massage, and how your body feels afterward. For best results, let your muscles recover for 24–48 hours before high-impact exercise, but feel free to do light movement if it helps you feel better.
