Can You Workout After a Massage? What You Need to Know
A massage is great—but what happens afterward can make or break your recovery. Whether you’re in the middle of your fitness routine or just starting, having some idea of how to treat your body after a massage is useful.
Jumping into intense workouts too soon can undo the benefits and even leave you more vulnerable to injury. And if you had booked a massage to alleviate symptoms like headaches, dizziness, or neck pain after having recently fallen or hit your head, maybe spending a few seconds checking for possible underlying causes isn’t such a bad idea. Consider this free online concussion test to rule out anything that could impact your recovery or performance.
What Happens to Your Body After a Massage
A massage is more than a feel-good therapy—it sets into motion a chain reaction of physiological events that affect your muscles, circulation, and nervous system.
Muscle relaxation:
Targeted pressure helps release tension in the muscles and break down adhesions, improving flexibility and restoring range of motion. That’s why massage is especially effective after high-level training or for someone with chronic tightness.
Temporary soreness or inflammation:
While the goal is relaxation, you may feel a little sore afterward—especially following deep tissue massage. This is your body responding to increased blood flow and micro-trauma to the overworked tissues.
Lymphatic stimulation:
Massage enhances the circulation of lymph fluid, which helps your body dispose of waste and inflammation without medication. This assists in supporting your immune system and can leave you feeling lighter or flushed.
Effect on blood pressure and nervous system:
Massage activates the parasympathetic nervous system—your “rest and digest” mode. As a result, blood pressure may drop, heart rate slows, and your body shifts into a recovery state. That’s why jumping straight into high-intensity workouts can feel jarring and counterproductive.
If you’re experiencing dizziness, headaches, or neck tension post-massage, consider taking a free online concussion test—especially if you’ve had recent falls or impacts during training.
What to Do After Massage vs What Not to Do
Knowing what to do after massage is just as important as the session itself. Your recovery choices directly influence how well your body responds—whether you’re easing tension, promoting circulation, or recovering from soreness. Here’s a quick comparison to guide your post-massage routine:
| Do | Don’t |
| Hydrate well with water | Avoid alcohol or caffeine |
| Do gentle movement or stretching | Skip high-intensity workouts |
| Rest or nap if needed | Don’t rush into hot showers or baths |
| Pay attention to how you feel | Don’t push through pain or discomfort |
Simple actions like rest and hydration help your body process the effects of massage, especially if you’re planning on working out after massage or dealing with muscle fatigue.
Massage Before or After Workout — Which Is Better?
Your fitness objectives and the type of massage you’re receiving will determine whether you should get a massage before or after working out. Here’s how to make a choice:
Pre-Workout Massage
Before working out, a gentle, energizing massage can:
- Improve circulation and warm up muscles
- Boost range of motion and flexibility
- Get yourself mentally ready for action.
- Ideal for low-pressure methods (like brisk Swedish strokes or sports massage)
Pre-workout deep tissue or relaxing massages should be avoided as they can impair performance by making muscles feel sluggish or heavy.
Post-Workout Massage
A deeper, recovery-focused massage after exercise helps:
- Reduce the tightness and tension in your muscles
- Decrease the accumulation of lactic acid
- Reduce soreness and inflammation
- Encourage a quicker recovery and a decreased chance of injury
After your workout is over and your body is in recovery mode, this is when deep tissue massage works best.
In summary, both offer advantages, but a massage after exercise is preferable for deeper work and recovery, while a quick massage before exercise can help your body prepare if done gently.
Working Out After a Massage: Safe or Risky?
So, can you workout after a massage? It depends. Some sessions leave you ready for movement, while others require a bit more recovery. Consider the following:
- Okay after 24 hours: If your massage was deep tissue or sports-specific, your muscles may need time to heal from micro-tears and inflammation. In this case, even working out after massage can delay recovery if done too soon.
- Safe sooner with light massage: If you had a relaxing Swedish massage or a light lymphatic session, light activity like walking, stretching, or yoga may be fine the same day or next morning.
- Important factors:
Massage type: The deeper the pressure, the longer the recovery.
Workout intensity: Avoid heavy lifting or intense cardio right away.
Injury recovery: If you’re healing from an injury, take the advice of your therapist before resuming activity.
Final Thoughts on Exercise After Massage
So, should you workout after a massage? The answer depends on the type of massage and your physical goals. A deep tissue session may leave you feeling relaxed but sore, making it wise to hold off on any strenuous activity for at least 24 hours. On the other hand, a lighter massage—like Swedish or lymphatic drainage—can actually support gentle movement or stretching within hours.
Listening to your body is crucial. If you feel heavy, tired, or slightly inflamed, that’s a clear sign to rest and recover. Massage therapy supports healing and recovery, but it’s not a green light to jump right back into high-intensity training. Instead, think of it as a strategic part of your fitness routine—just like proper nutrition or sleep.
Ultimately, not every massage demands a full rest day, but understanding what to do after a massage ensures you get the full benefit. Choose your next steps based on how you feel, the kind of massage you received, and how it fits into your broader training plan. Recovery isn’t a setback—it’s a smart way forward. And if you’re unsure how to safely return to exercise after massage or injury, don’t hesitate to contact the specialists at Moore MyoWorx for professional guidance.
FAQ
Can you workout after a massage or is it dangerous?
Generally, it is not dangerous, but going immediately to high-intensity workouts after a deep tissue massage may lead to more soreness or increase the risk of injury. Light movement or activity should be fine after a gentle or light massage.
What happens if you lift weights right after a massage?
If you lift weights too soon after a deep massage, the muscle fibers may develop some strain which could lead to microtrauma or decreased performance. As a general recommendation, it would be best to wait at least 24 hours to do observe any kind of intense strength training.
How long should I wait before exercising after a massage?
For deep tissue or sports massage, the general guideline is to wait, at least 24 hour. For lighter styles of massage, 6- 12 hours may be alright, depending on how you feel.
Is it okay to stretch after massage therapy?
Yes; what to do after a massage can include a light stretch to help maintain flexibility, if you are advised by the therapist to do so. You just want to avoid anything too intense.
Do massages count as active recovery?
Yes, especially when used as part of a program. Gentle massages, such as those that involve light or moderate pressure, stimulate circulation and muscle repair to promote recovery. This is like being involved in light cardio or mobility work.
