Can I Workout After a Deep Tissue or Sports Massage? The Definitive Guide
The feeling is incredible. You've just finished a deep tissue or sports massage, and your muscles, which were tight and knotted just an hour ago, now feel supple and relaxed. You feel a sense of freedom and lightness that you haven't felt in weeks. All that stiffness is gone, and you’re filled with a burst of energy. Naturally, the thought pops into your head: "I feel great! I should hit the gym right now!"
But wait a minute. Is that a good idea? Can you really jump straight from the massage table to the squat rack? It’s a common question, and one with a more nuanced answer than you might think. While many people believe that working out after a massage is a definite no-go, the reality is a little more complex. The short answer is, yes, it certainly won’t hurt to work out after a massage—but there are a few very important things to consider.
What Happens to Your Body During a Massage?
To understand the best approach, you first need to understand what’s happening in your body during a deep tissue or sports massage. This isn’t just a feel-good session; it's a therapeutic treatment designed to release chronic muscle tension, break up scar tissue, and improve blood flow. The therapist applies pressure, friction, and stretching to manipulate the fascia and muscle fibers.
During this process, your muscles relax and stretch. The pressure helps to flush out metabolic waste products and brings fresh, oxygenated blood to the tissues. This is why you often feel a combination of soreness and relief. Your body has just undergone a significant physical intervention, and it's in a state of repair and recovery. The goal is to restore normal function and range of motion, not to prepare for a heavy lifting session.
Proprioception: The Key Thing to Consider
One of the most critical factors to consider is proprioception. Never heard of it? Don’t worry, you’re not alone. Proprioception is often called our "sixth sense." It's the body's ability to sense its own movement, action, and location in space. It’s what allows you to touch your nose with your eyes closed or walk without looking at your feet. Your proprioceptors—specialized nerve endings in your muscles, tendons, and joints—are constantly sending information to your brain about the position of your limbs and the force being exerted.
During a massage, especially a deep one, the therapist is manipulating these very tissues. The intense stretching and pressure can temporarily affect the feedback loop between your muscles and your brain. For a short period after the massage, your proprioceptive awareness may be a little bit off. In other words, your arms and brain might not be 100% in agreement with where they are in space.
This is why my advice is to keep things light. You may feel like you have a brand-new body, but pushing yourself too hard could be problematic. If you are lifting heavy weights or performing complex movements that require precise coordination, the slight change in proprioception could put you at a greater risk for injury. A small misstep, a slightly off-kilter lift, or a clumsy landing could lead to a sprain or strain that completely negates all the therapeutic benefits of your massage.
So, What Kind of Workout is Safe?
If you're determined to get a workout in, the best approach is to listen to your body and err on the side of caution. Don't be going for "personal bests" or over-exerting yourself. Instead, focus on low-intensity, low-impact activities.
Light Cardio: A brisk walk, a gentle jog, or a short session on the elliptical or stationary bike are excellent choices. This type of activity can help to further increase blood flow and warm up your muscles without placing them under excessive strain.
Stretching and Mobility Work: This can be a perfect opportunity to deepen the benefits of your massage. Gentle stretching, yoga, or mobility exercises can help to reinforce the new range of motion your therapist has helped you achieve.
Light Resistance Training: If you must lift weights, keep it very light. Think about focusing on perfect form with very light resistance. This is not the day to test your one-rep max. Use this as a chance to practice form and engage in some active recovery.
Avoid high-impact exercises like plyometrics, explosive movements, or heavy lifting. Save the CrossFit WOD or the intense HIIT session for another day. Pushing your muscles to their limits immediately after they have been stretched and manipulated is simply asking for trouble.
The Better Schedule: Workout First, Massage Second
While working out after a massage isn’t strictly forbidden, I personally believe the workout -> massage schedule is far better. Here’s why:
Preparation: A pre-workout massage, if it's a light warm-up style, can help prepare your muscles for activity, but a deep tissue session is designed for recovery. You’re asking your body to immediately go from a state of relaxation and repair to a state of high-stress exertion.
Recovery: The true magic of a massage is in its ability to aid in recovery. Getting a massage after a workout helps to reduce muscle soreness (DOMS), flush out lactic acid, and promote faster healing. You’re essentially supercharging your body's natural recovery process.
Efficiency: A massage following a workout targets the muscles that have just been worked the hardest. The therapist can zero in on the areas that are tight and have accumulated stress from the session, making the treatment more effective.
In conclusion, a post-massage workout is not a hard "no," but it requires careful consideration. Listen to your body, be mindful of your proprioception, and keep things light. Ultimately, the best way to honor the investment you just made in your body is to prioritize recovery. The perfect time to work out is before your massage, allowing the therapeutic session to serve its ultimate purpose: to help you heal, recover, and get ready to crush your next training session without injury.
James Palmer is a certified massage therapist and health educator delivering massages throughout Los Angeles, California.
