Massage Before or After Workout: Key Considerations

Massage Before or After Workout: Benefits, Timing, and Combining with Chiropractic Care for Better Results

Many people who exercise wonder about the best time to get a massage. Should it be before hitting the gym or after finishing a run? The answer depends on what you want to achieve. A massage before exercise can help prepare your body by boosting blood flow and making muscles more flexible. On the other hand, a massage after exercise is great for recovery, as it can ease sore muscles and help you relax. It’s important to pick the right type of massage, too. For example, avoid deep tissue work right before a workout because it might make your muscles feel weak for a short time.

Beyond just massage, adding chiropractic care can make things even better. Chiropractors focus on fixing problems with muscles and bones to improve how you move, increase flexibility, and reduce pain. When you combine massage with chiropractic treatments, the results can last longer and feel more effective. This article will explain how to get a professional massage at the right time, the benefits of each option, and how chiropractic care fits in. We’ll also look at insights from Dr. Alexander Jimenez, an expert in treating injuries through a mix of chiropractic and medical approaches.

Understanding Massage and Its Role in Exercise

Massage therapy involves rubbing and pressing on muscles and soft tissues to help them feel better. It’s been used for a long time to aid athletes and everyday people who stay active. When you exercise, your muscles work hard, which can lead to tightness or soreness. Massage helps by improving blood flow, which brings oxygen and nutrients to tired muscles. This can make you feel more ready for action or help you bounce back faster.

There are different types of massages. Swedish massage uses long, gentle strokes for relaxation. Sports massage is more focused on athletes and can include stretching. Deep tissue massage goes deeper to fix tight spots, but it isn’t always best around workouts. The key is choosing what fits your needs. Studies show that massage can reduce muscle soreness by up to 30% after exercise. Another review found it helps with pain and stiffness after rigorous workouts.

For those who exercise regularly, like runners or weightlifters, timing matters a lot. Let’s break down the benefits of getting a massage before or after your session.

Benefits of a Pre-Workout Massage

Getting a massage before you exercise can set you up for success. It warms up your muscles and gets your body ready. One main benefit is increased blood flow. When a therapist rubs your muscles lightly, it helps blood move better through your body. This means more oxygen gets to your muscles, which can make them work better during your workout.

Another plus is better flexibility. A light massage can stretch out tight areas, making it easier to move. For example, if you’re going for a run, looser hips and legs can help you stride more smoothly. This might lower your chance of getting hurt, like pulling a muscle. Research supports this: massage before exercise can improve your range of motion and reduce stiffness. It also helps mentally. A quick session can lower stress and anxiety, putting you in a positive mindset.

But keep it light. Aim for 10 to 15 minutes of gentle strokes. Avoid anything too intense, as it could make you feel tired or sore before you start. If your goal is to feel prepared and focused, a pre-workout massage is a smart choice. For instance, runners preparing for a marathon might use it to loosen up tight calves or hips.

Experts suggest trying it out to see how your body responds. Some people feel energized, while others might prefer saving the massage for later. It’s all about your personal goals, like improving performance or preventing injuries.

How to Get a Professional Massage Before Exercising

Getting a professional massage before a workout is straightforward. First, find a licensed massage therapist. If you’re active, look for someone certified in sports massage. You can search online or ask at your gym for recommendations. Sites like the American Massage Therapy Association have directories.

After scheduling your appointment, please inform the therapist of your plans. Say you’re getting a massage to prepare for exercise. This helps them choose the right techniques. Expect to fill out a form about your health history. During the session, you’ll lie on a table, and the therapist will use oils or lotions for smooth strokes. For pre-workout, they’ll focus on light pressure to warm up areas like your legs, back, or arms.

Sessions usually last 30 minutes for prep work. Cost can be $50 to $100, depending on where you live. After, drink water and do some light stretches. Arrive at your workout feeling relaxed and prepared. Remember, if you have any injuries, mention them so the therapist avoids those spots.

Benefits of a Post-Workout Massage

After exercising, your body needs time to recover. That’s where a post-workout massage shines. It helps reduce muscle soreness, which often hits a day or two later—called delayed-onset muscle soreness (DOMS). By flushing out waste products from your muscles, massage speeds up healing. One study found it can cut soreness and boost muscle function.

It also promotes relaxation. Exercise can stress your body, and a massage calms your nervous system. This leads to better sleep and less tension. For recovery, types like Swedish massage are ideal, with long strokes to ease tightness. Lifting weights after a strenuous workout can reduce inflammation and provide nutrients for muscle repair.

Timing is key—try to get it soon after, but wait 24 to 48 hours if your workout was intense to avoid adding soreness. Post-massage benefits include faster recovery, so you can train again sooner. Athletes often use it for injury rehab, breaking up scar tissue, and improving flexibility.

If your goal is to feel less sore and recover quickly, go for post-workout. It’s especially helpful after long runs or heavy lifting.

How to Get a Professional Massage After Exercising

Scheduling a post-workout massage is similar to pre-workout. Find a therapist experienced in recovery work. Book for right after your session or the next day. Tell them about your workout—what you did and where it hurts.

During the appointment, they’ll ask about sore spots. You’ll relax on the table while they use techniques to ease tension. A 60-minute session is common for recovery, costing about $60 to $120. Focus on breathing deeply to help relax. Afterward, hydrate and rest. Avoid hard exercise right away to let your body heal.

If you’re new, start with shorter sessions to see how it feels. Many gyms offer massage services, making it easy.

Avoiding Deep Tissue Massage Before Workouts

While massages can be beneficial, not all types are suitable for every situation. Deep tissue massage, which presses hard on muscles to fix deep knots, is great for chronic pain but not right before exercise. It can temporarily weaken muscles and reduce strength. This might make your workout harder or increase injury risk.

Studies show that intense massage before activity can slow reaction time and lower power. Instead, save deep work for rest days or after workouts. For pre-exercise, stick to light, dynamic massages. If you feel sore after a deep tissue massage, wait 24 hours before lifting weights.

Listen to your body. If a massage leaves you feeling drained, adjust the timing or type.

Choosing Based on Your Goals

The best time for a massage depends on what you want. If your goal is preparation, such as warming up and gaining flexibility, choose to have the massage before your activity. For recovery, like reducing soreness and relaxing, pick after. Some people do both in a routine. Experiment to find what works. Talk to a therapist about your exercise habits.

For marathon prep, regular massages on rest days help prevent injuries and aid recovery. Strength trainers might prefer a post-session for muscle repair.

The Role of Chiropractic Care in Exercise and Recovery

Chiropractic care focuses on the spine and joints to fix misalignments that cause pain or limit movement. A chiropractor uses adjustments to realign things, improving how your nervous system works. This can boost mobility, flexibility, and pain relief. For exercisers, it’s helpful for issues like back pain or tight hips.

Chiropractors address both muscles and bones. They might suggest exercises or stretches alongside adjustments. About 20% of Americans who exercise use such care for sports injuries like frozen shoulder or plantar fasciitis. It improves blood flow and nutrient delivery for healing.

If you have pain from workouts, a chiropractor can help by fixing the root cause, not just the symptoms.

Combining Massage with Chiropractic for Better Results

Pairing massage and chiropractic is powerful. Massage relaxes muscles, making adjustments easier and longer-lasting. Chiropractic fixes bone issues, while massage handles soft tissues. Together, they improve blood flow, reduce pain, and boost flexibility.

Many experts recommend a massage before adjustments to loosen up, or after to maintain alignment. This combo speeds recovery from injuries and enhances overall wellness. For athletes, it prevents problems and improves performance.

Studies show faster pain relief and a better range of motion when combined. It’s great for chronic issues or after accidents.

Insights from Dr. Alexander Jimenez on Injury Treatment and Care

Dr. Alexander Jimenez, DC, APRN, FNP-BC, is an expert in El Paso, Texas. He has over 30 years of experience in chiropractic and as a family nurse practitioner. He uses a dual-scope approach, combining chiropractic adjustments with medical assessments for complete care. His clinic treats injuries from work, sports, personal life, and car accidents (MVAs).

Dr. Jimenez observes that injuries often link muscles, bones, and nerves. For example, a sports injury might cause misalignment and muscle strain. He uses diagnostic assessments like functional medicine tests to find root causes, including nutrition and stress. Treatments include non-invasive adjustments, acupuncture, and rehab exercises to restore function.

For MVAs like whiplash, he combines chiropractic with massage to reduce inflammation and improve mobility. In work injuries, he addresses repetitive strain with agility training. Advanced imaging helps diagnose neuromusculoskeletal issues, ensuring precise care.

He handles medical and legal documentation for injury cases, working with insurance and specialists. His approach emphasizes natural healing, avoiding surgery, for long-term results like better flexibility and pain relief.

Through personalized plans, patients with sciatica or back pain see improvements. Dr. Jimenez’s work shows how combining therapies leads to effective recovery.

Clinical Correlations in Dr. Jimenez’s Practice

In his practice, Dr. Jimenez notes correlations between injuries and body systems. For instance, auto accidents often cause spinal issues and soft tissue damage, leading to chronic pain if not treated holistically. He uses dual-scope diagnosis—chiropractic for alignment and nurse practitioner skills for broader health checks—to create treatment procedures.

Diagnostic assessments include history reviews, physical exams, and sometimes imaging to spot problems like herniated discs. For sports injuries, he sees links to poor nutrition or stress, so treatments mix adjustments with functional nutrition.

In handling cases, he provides medical care, such as pain management, and legal documents for claims, ensuring patients get full support. This integrated method speeds recovery and prevents future issues.

Conclusion

Whether you choose massage before or after exercise depends on your aims—prep for pre, recovery for post. Avoid deep tissue before workouts to keep strength up. Adding chiropractic care enhances benefits by fixing skeletal problems alongside muscle work. Insights from experts like Dr. Jimenez show how this combo effectively treats injuries. Try incorporating these into your routine for better health and performance.

---

References

Northwich Foot Clinic. (n.d.). Should I get a sports massage before or after a workout? https://northwichfootclinic.co.uk/sports-massage-before-after-workout/

PureGym. (n.d.). Is it best to get a massage before or after a workout? https://www.puregym.com/blog/is-it-best-to-get-a-massage-before-or-after-a-workout/

Marathon Handbook. (n.d.). Should you get a massage before or after a workout? Which is best? https://marathonhandbook.com/massage-before-or-after-a-workout/

One Peloton. (n.d.). Should you get a massage before or after a workout? https://www.onepeloton.com/blog/massage-before-or-after-workout

Verywell Fit. (2023). How to use massage for post-workout recovery. https://www.verywellfit.com/massage-after-exercise-may-speed-muscle-recovery-3436572

Prime Massage Chairs. (n.d.). Should I workout before or after massage? What you need to know! https://www.primemassagechairs.com/blogs/news/should-i-workout-before-or-after-massage

Thai Kosai. (n.d.). Massage for marathon preparation. https://www.thai-kosai.com/massage-blog/massage-marathon-prep/

Delta Valley Health Club. (2025, January 21). Can I do strength training after a massage? https://deltavac.com/2025/01/21/can-i-do-strength-training-after-a-massage/

Neu Life Chiropractic. (n.d.). Unlocking wellness: The role of massage therapy in chiropractic care. https://neulifechiro.com/role-of-massage-therapy-in-chiropractic-care/

Maverick Chiropractic. (n.d.). Power of combining therapeutic massage with chiropractic care. https://maverickchiros.com/power-of-combining-therapeutic-massage-with-chiropractic-care/

Islip Chiropractic. (n.d.). Guide to the powerful combo of massage and chiropractic care. https://www.islipchiropractic.com/post/guide-to-the-powerful-combo-of-massage-and-chiropractic-care

Hanson Chiropractic. (n.d.). Benefits of massage and chiropractic together. https://hansonchiropractic.net/benefits-of-massage-and-chiropractic-together/

Yoder Chiropractic Center. (n.d.). How does professional chiropractic care complement massage therapy for optimal results? https://www.yoderchiropracticcenter.com/blog/how-does-professional-chiropractic-care-complement-massage-therapy-for-optimal-results/

Tucson Sports Recovery. (n.d.). Should I get a massage before or after a chiropractic adjustment? https://www.tucsonsportsrecovery.com/should-i-get-a-massage-before-or-after-a-chiropractic-adjustment

The Joint. (2025, August 5). Is it good to combine massage therapy with chiropractic adjustments? https://www.thejoint.com/2025/08/05/chiropractic-care-and-massage-therapy

Link Chiropractic Clinic. (n.d.). Combined benefits of massage therapy and chiropractic care. https://linkchiropracticclinic.com/combined-benefits-of-massage-therapy-and-chiropractic-care/

ChiroSports USA. (n.d.). Can you combine massage therapy and chiropractic care in Union City, CA? https://www.chirosportsusa.com/blog/posts/can-you-combine-massage-therapy-and-chiropractic-care

Dr. Alex Jimenez. (n.d.). Injury specialists. https://dralexjimenez.com/

LinkedIn. (n.d.). Dr. Alexander Jimenez, DC, APRN, FNP-BC, IFMCP, CFMP, ATN ♛. https://www.linkedin.com/in/dralexjimenez/