Should You Exercise After Getting a Massage? Tips and Precautions

Should You Exercise After a Massage?

Getting a massage can be a heavenly experience. The skilled hands of a massage therapist work out knots in your muscles, improve circulation, and leave you feeling relaxed and rejuvenated. But should you engage in exercise after a massage? Or is rest the better option? There are pros and cons to both choices.

The Benefits of Exercising After a Massage

Here are some of the potential benefits of exercising after getting a massage:

• Increases circulation and blood flow. Massage improves circulation. Exercising afterward keeps the blood pumping and enhances circulation even more.
• Spreads massage benefits throughout the body. The massage focuses on specific areas. Light exercise helps circulate the benefits from the localized massage throughout the rest of the body.
• Prevents soreness. Moving the massaged muscles gently after a massage can prevent residual soreness in the days following.
• Enhances range of motion. Stretching and light activity after a massage can help lengthen tightened muscles and increase joint mobility.
• Keeps endorphins flowing. Massage releases endorphins, the "feel good" chemicals in the brain. Gentle exercise afterward keeps those endorphins elevated.
• Maximizes metabolic boost. Massage gives metabolism a slight increase. Pairing massage with exercise maximizes the metabolic benefits.

The key is to keep the exercise light. High-intensity workouts after a massage could lead to strained muscles. But gentle activities like walking, light cardio, yoga, or stretching can extend the benefits of the massage throughout the body.

Reasons to Rest After a Massage

While light exercise can optimize the effects of a massage, rest has benefits too. Here are some reasons you may want to take it easy after a massage:

• Allows the body to fully absorb massage benefits. Resting gives the body time to integrate the physiological changes from the massage.
• Prevents overexertion. Intense exercise immediately after a massage could strain muscles and tendons.
• Avoids metabolizing massage fluids. Massage lubricants get absorbed better when the body is at rest.
• Encourages a parasympathetic response. The massage relaxes the nervous system. Rest afterward prolongs the state of calm.
• Allows the immune system to rejuvenate. Massage boosts immune function. Rest afterward gives the body resources to replenish immune cells.
• Respects the body's healing wisdom. The body knows best when to move and when to rest. Tuning into its needs after a massage allows for integration.

The main takeaway is to listen to your body. If you feel energetic and restless after your massage, then engage in some light movement. But if you feel relaxed and sleepy, then by all means rest up and integrate the massage benefits.

Tips for Exercising After Massage

If you do choose to exercise after a massage, keep these tips in mind:

• Wait at least one hour. This gives the body time to absorb the fluids and effects from the massage before exercising.
• Keep it low intensity. Choose light cardio, simple yoga flows, or gentle stretching over intense workouts.
• Hydrate and refuel. Drink plenty of water before, during, and after exercise. Eat a balanced snack or meal to power the activity.
• Listen to your body. Don't push it if you feel fatigued. Stop if you feel pain or discomfort.
• Focus on full-body movement. Opt for activities like brisk walking, swimming, or cycling over heavy lifting or targeted muscle work.
• Avoid overstretching. Move through your full range of motion but don't force flexibility. Overstretching can cause injury.
• Choose familiar activities. Pick exercises you know and can do with proper form to avoid muscle strain.

Starting very gently and continuing to check in with your body is key. Avoid anything too strenuous or high impact immediately after your massage.

Best Exercises After a Massage

Here are some top exercise choices post-massage:

• Walking: A leisurely walk gives your muscles gentle activity without overexertion.
• Yoga: Gentle flowing yoga sequences move the body without intense effort.
• Swimming: The water supports the body for an excellent low-impact workout after massage.
• Stationary biking: Cycling is a good cardio option that keeps strain off the joints.
• Pilates: Controlled Pilates movements provide full-body strengthening and flexibility.
• Tai Chi: The slow, graceful motions of Tai Chi increase circulation and balance.
• Foam rolling: Use a foam roller to enhance tissue release and keep muscles loose.
• Stretching: Simple stretches extend massage benefits to the entire body.

The key is starting very gently. Allow your body to guide you as you slowly increase movement following your massage.

Precautions for Exercising After Massage

While moderate exercise can enhance the effects of massage, take precautions to avoid injury or strain:

• Avoid heavy lifting or intense strength training. This can sprain muscles forced to extend too far.
• Don't overstretch. Move through a comfortable range of motion only.
• Skip high-impact activities. The joints and muscles are relaxed after massage.
• Avoid explosive bursts. Quick, forceful movements can damage pliable tissues.
• Prevent dehydration. Drink plenty of fluids before, during, and after exercising.
• Watch for dizziness. Get up slowly and move gently if feeling lightheaded after massage.
• Stop at the first sign of discomfort. Don't push through pain or fatigue.
• Allow adequate recovery time. Don't exercise intensively two days in a row.

Tuning in to your body's signals is key. Avoid anything intense, listen to your limits, and stop immediately if you feel pain or discomfort when exercising after massage.

Massage Precautions Before Exercise

Just as you need to take care when exercising after massage, it's also wise to take some precautions with massage before intense workouts:

• Avoid deep tissue massage. Very aggressive massage can leave muscles feeling shaky.
• Skip stretching maneuvers. Massage prior to stretching could cause overextending.
• Limit massage time to 30-60 minutes. Longer sessions can leave muscle fibers overrelaxed.
• Have massage 24-48 hours pre-event. This allows time for tissues to stabilize.
• Drink water and eat a balanced meal afterward. Proper nourishment prevents weakness.
• Do a warmup first. Light cardio and dynamic stretches prep muscles for the workout.
• Listen to your body. Skip planned exercise if feeling fatigued or sore.

The goal is to have massage enhance, not hinder, athletic performance. Allowing enough time for the body to integrate the massage is key before intense training sessions or competition.

The Takeaway

A post-massage workout can maximize benefitsas long as you keep it gentle. Low-impact cardio, light strength training, and flexibility exercises disperse the massage effects throughout the body without overexertion.

But don't hesitate to opt for rest if that feels right for your body. Tuning into your own needs and moving or resting accordingly results in the greatest benefits from your massage therapy.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.