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Massage for Athletes and Active People: Timing, Events and Evidence

What reviews of trials found about massage for athletes and active people, from soreness and flexibility to performance and timing around events, plus safety points and questions to ask.

Content last updated . This page has not been medically reviewed.

Quick answer
Massage is common in sport. The reviews we read agree on a few things. Massage may ease muscle soreness for a short time and may help flexibility a little. It has not been shown to improve strength, sprinting, jumping or endurance. Timing around events is not settled. Most results rely on self-reported soreness in trials where nobody can be blinded, so expectation can play a part.

What Reviews Found

QuestionWhat the sources foundHow strong
Does it improve performance?A 2020 review of 29 randomized studies (1,012 people) found no evidence that sports massage improves performance directly. [2] A 2023 review of 114 articles said massage does not affect motor abilities except flexibility. [3]No good evidence of benefit
FlexibilityThe 2020 review found it may somewhat improve flexibility and soreness. [2]Promising but limited
Muscle soreness (DOMS)A 2017 review of 11 articles (504 people) found soreness ratings fell compared with no intervention. [4] A 2018 review of 99 studies judged massage the most effective method for soreness and perceived fatigue among those compared. [5]Promising but limited
Faster recovery between effortsA review of 22 randomized trials found effects were small and partly unclear. [6]Mixed
Lactate and blood flowA 2023 review found massage did not change blood lactate clearance, muscle blood flow, muscle temperature or muscle activation. [3]No good evidence of benefit
Mood and feeling recoveredThe 2023 review reports more mood, relaxation and perceived recovery. [3]Self-reported only

The lactate row matters because "flushing lactic acid" is a common claim. See Claim Check: "Massage Flushes Out Toxins and Lactic Acid".

Timing: Before, Between and After Events

A 2005 review said the appropriate timing of massage (before or after exercise) for performance, injury recovery and injury prevention is not clear. [7] Three more pieces of evidence help.
  • Before an event. One small crossover study of 24 active men found that 15 minutes of lower-limb Swedish massage after warm-up had an adverse effect on vertical jump, speed and reaction time, with better sit-and-reach scores. [8] It is a single small study from 2008, so do not treat it as a rule.
  • Between efforts. The 22-trial review found effects were small and partly unclear, with a tendency for untrained people to benefit more than trained athletes. [6]
  • Multi-day events. A review of repeated evening cycling races said evidence for massage was still lacking, unlike other recovery steps it discussed. [9]

The sources we read do not tell anyone how long or how firm a session should be before competition. If you try massage around an event, a familiar, comfortable pressure is a reasonable thing to ask a therapist for. Try anything new on a day that is not a competition day.

Related Pages

Frequently asked questions

Does sports massage improve performance?

Reviews we read found no evidence of direct improvement in strength, jump, sprint or endurance. [2] The 2023 review called direct use of massage just to improve performance questionable. [3]

Does massage reduce soreness after hard training?

Several reviews report lower soreness ratings after massage than with no treatment. [4] Soreness is self-reported and trials cannot be blinded, so expectation may help.

Should I get a massage right before a race?

Evidence on timing is not clear. [7] One small study found worse jump and sprint results after pre-event leg massage. [8]

Does massage flush out lactic acid?

A 2023 review found massage did not change blood lactate clearance. [3]

Can massage cause problems for active people?

Serious harms are rare, but NCCIH describes blood clot, nerve injury and fracture reports, some with vigorous massage. [1] Stop a session that causes sharp pain, and see a clinician for pain that lingers.

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Safety First
Massage after hard exercise should feel like comfortable work, not an injury. NCCIH reports rare serious side effects from massage, including a blood clot, nerve injury or bone fracture, and says some cases involved vigorous types such as deep tissue massage. [1] If you have a sudden swollen, painful leg, or chest pain or breathlessness, call 911 and read massage and blood clots. If you have severe pain or weakness after deep work, read rare serious harms of massage. Do not have massage over a possible injury or fracture; ask a clinician first.
Limits of the Research
  • Nobody can be blinded to massage, and sore, tired people may rate relief higher because they expect it.
  • Studies differ in massage type, length and the exercise that caused soreness, which makes pooling results hard.
  • Some studies used small groups of healthy volunteers, so results may not fit older, injured or elite athletes. [8]
Who Should Check First
Check with a clinician before massage if you have a recent injury or fracture, swelling, a possible clot, a bleeding disorder or blood thinners, an infection or fever, or open skin. See massage safety and contraindications and Deep Tissue Massage Risks and Pressure Limits. Massage should not replace medical care for an injury that is not getting better.
References
  1. NCCIH, Massage Therapy: What You Need To Know (page last updated May 2019). Read 2026-10-22.
  2. Effect of sports massage on performance and recovery: a systematic review and meta-analysis, BMJ Open Sport and Exercise Medicine, 2020. Read 2026-10-22.
  3. The effects of massage therapy on sport and exercise performance: a systematic review, Sports, 2023. Read 2026-10-22.
  4. Massage alleviates delayed onset muscle soreness after strenuous exercise: a systematic review and meta-analysis, Frontiers in Physiology, 2017. Read 2026-10-22.
  5. An evidence-based approach for choosing post-exercise recovery techniques: a systematic review with meta-analysis, Frontiers in Physiology, 2018. Read 2026-10-22.
  6. Massage and performance recovery: a meta-analytical review, Sports Medicine, 2016. Read 2026-10-22.
  7. The mechanisms of massage and effects on performance, muscle recovery and injury prevention, Sports Medicine, 2005. Read 2026-10-22.
  8. Acute effects of pre-event lower limb massage on explosive and high speed motor capacities and flexibility, Journal of Sports Science and Medicine, 2008. Read 2026-10-22.
  9. Optimizing recovery to support multi-evening cycling competition performance, European Journal of Sport Science, 2019. Read 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.