When Should You Get a Sports Massage — Before or After Training?

Sports massage can form part of a training and recovery routine, but when should you have it? Is sports massage before or after training the better option?

The answer depends on your goals, the type of training you’re doing and how your body feels. A massage before activity may have a different purpose from one you have after a demanding training session.

With more than 30 years of experience in Sports and Remedial Massage, including more than two decades working in AFL and experience at international sporting events, I’ve treated athletes at many different stages of training and competition.

The key is to match the treatment to what you’re doing and what you want to achieve.

Before Training?

Yes. You can have sports massage before training, but the timing and style of treatment matter.

Before exercise, the aim isn’t necessarily to perform a long, heavy treatment that leaves the muscles feeling tired or tender. Instead, I can adapt the treatment according to the activity you’re preparing for and your individual needs.

Your sport also matters. The physical demands placed on a runner can differ considerably from those experienced by a cyclist, golfer, sailor or someone completing a heavy gym session.

For this reason, I don’t use exactly the same sports massage routine for every person.

After Training?

After training, the emphasis often shifts towards recovery and muscular tension.

Hard training can leave muscles feeling tired, tight or sore. A sports massage session gives us an opportunity to focus on the areas that have experienced the greatest workload.

The treatment still needs to suit the individual. Your recent training load, upcoming sessions and any areas of muscular discomfort can all influence how I approach the massage.

If training and recovery are an important part of your routine, you can learn more about my Sports Massage in Brighton service.

What Is Sports Massage?

Athletes and physically active people commonly use sports massage as part of their training and recovery routine.

I adapt treatment to the person’s sport, training load and areas of muscular tension. I also consider where they are within their training or competition schedule.

You don’t need to be an elite athlete to have sports massage. Runners, cyclists, gym members, golfers, sailors, recreational athletes and people returning to exercise may all choose sports massage.

If training and recovery are your main focus, you can learn more about my Sports Massage in Brighton service.

What Is Remedial Massage?

Remedial massage takes an individual approach to areas of muscular tension, soreness, stiffness and restricted movement.

Rather than simply providing a general relaxation massage, I adapt the treatment to the areas that need attention and what you’re experiencing.

People often seek remedial massage when everyday activities, work, exercise or prolonged positions have contributed to muscular discomfort or tightness.

You can read more about my Remedial Massage in Brighton service and the way I approach treatment.

Choosing the Right Timing

There isn’t one ideal time that suits everyone.

The appropriate timing depends on how hard you’ve trained, how you feel afterwards and what you have planned next.

For example, someone who has several training sessions each week may have different needs from a recreational athlete who exercises two or three times a week.

Your competition schedule can also influence timing. If you have another demanding session or event approaching, I take that into account when deciding how to approach the treatment.

The Day Before Competition

You can, but treatment close to competition should take your event and previous experience with massage into account.

The day before an important event isn’t necessarily the time to introduce an unfamiliar or particularly intensive treatment.

When competition is approaching, I consider the athlete’s sport, previous response to massage and what they want from the session.

Someone preparing for a running event may have very different requirements from a golfer, sailor or strength athlete.

Treatment on a Rest Day

A rest or lighter training day can be a convenient time for sports massage.

It allows you to schedule treatment without having to fit it immediately before or after a demanding training session.

However, the best timing still depends on your individual training schedule and goals.

Rather than following a fixed timetable, I prefer to consider your overall training week and choose an approach that fits your circumstances.

Can Sports Massage Help With Muscle Soreness After Exercise?

It’s common to experience muscular soreness after unfamiliar or demanding exercise, particularly when you increase your training load or introduce new exercises.

This delayed soreness is often called delayed onset muscle soreness (DOMS).

Sports massage may form part of your overall recovery routine, alongside appropriate rest, nutrition, hydration and sensible management of your training load.

The Australian Institute of Sport provides further information about recovery as part of athlete health and performance.

If pain is severe, unusual, persistent or associated with an injury, it’s important to seek appropriate medical or health professional advice rather than assuming it’s normal post-exercise soreness.

For more information about exercise and physical activity, see the Australian Government’s physical activity guidelines.

How Often Should You Have a Sports Massage?

There isn’t a single schedule that’s right for everyone.

Some people include massage regularly within their training routine. Others book when their training load increases or when they notice muscular tightness.

Your sport, training frequency, recovery needs and budget can all influence how often you choose treatment.

For someone training regularly, it can make sense to look at massage as one part of a broader recovery strategy rather than something you only consider when you’re already uncomfortable.

Sports Massage Before or After Training: Which Is Better?

Neither option is automatically better.

When deciding on sports massage before or after training, consider what you want from the session and what your training schedule looks like.

Before training or competition, treatment needs to complement the activity you’re preparing to perform. After training, the focus may shift towards muscular tension and your recovery routine.

A rest day can also provide a useful opportunity for treatment.

The most appropriate timing depends on you rather than a universal rule.

What If I’m Not Sure Whether I Need Sports or Remedial Massage?

There can be considerable overlap between Sports and Remedial Massage.

If your main focus is training, sport and recovery, Sports Massage may be the natural starting point. If muscular soreness, stiffness or restricted movement is your primary concern, Remedial Massage may also be appropriate.

I’ve explained the differences in Sports Massage vs Remedial Massage: What’s the Difference?

You don’t need to diagnose yourself before making an appointment. We can discuss your activities, symptoms and goals before deciding on the most appropriate approach.

Sports Massage and Recovery in Brighton

I provide Sports Massage from my clinic in Brighton, Melbourne.

My approach draws on more than 30 years of clinical experience and an extensive background in sporting environments. I tailor treatment to your sport, training schedule, muscular tension and individual goals.

Whether you’re preparing for an event, training several times each week or simply trying to manage the physical demands of regular exercise, we can adapt the treatment accordingly.

Frequently Asked Questions

Is it better to have sports massage before or after exercise?

It depends on your goals and training schedule. Treatment before activity may focus on preparing for what you’re about to do, while treatment after training may place greater emphasis on muscular tension and recovery.

Can I have sports massage immediately after exercise?

That depends on the type and intensity of exercise, how you feel and what treatment you need. I take these factors into account before deciding how to approach the session.

Should I have sports massage the day before an event?

You can, but treatment should take your event, previous experience with massage and individual needs into account. Avoid experimenting with unfamiliar intensive treatment immediately before an important competition.

Can I train after a sports massage?

That depends on the treatment and your training plans. Tell me if you’re planning to train later that day so I can take this into account when treating you.

How often should athletes have sports massage?

There is no universal schedule. Training volume, sport, recovery needs, competition schedule and personal preference can all influence frequency.

Do I need to be an athlete to have sports massage?

No. Recreational runners, cyclists, gym members, golfers, sailors and other physically active people may also choose sports massage.

Is sports massage good for muscle soreness?

Sports massage can form part of a broader recovery routine when you’re experiencing normal muscular tightness or post-exercise soreness. Persistent, severe or unusual pain should receive appropriate assessment rather than simply being treated as normal exercise soreness.