Massage before or after a game or race? A timing guide
Timing matters more than most people think. A firm massage the day before a race can leave you sore at the start line, while a well-timed session afterwards can take the edge off the next few days. These are practical guidelines rather than hard science, but they work for most people.
The short answer
Deep or firm work: two to four days before. Light work: the day before, or none at all. After the event: light work within a day or two, firmer work once the worst soreness has passed, usually after two to three days.
Does a massage before a game improve performance?
Not directly. A review of 29 studies found no evidence that massage improves strength, sprinting, jumping or endurance (Davis et al., 2020). A light pre-event massage can help you feel loose and ready, which some athletes value, but it shouldn't replace a proper warm-up with the movements you're about to do.
Massage the day before a race or game
Keep it light and short, or skip it. Firm or deep tissue work can leave you sore the next day, which is the last thing you want on race morning. Race week is also not the time to try massage for the first time, or to try a new therapist or technique.
Massage after a race or game
This is where massage has the most support. A review of 99 studies on recovery methods found massage was the most effective for reducing muscle soreness and perceived fatigue after exercise (Dupuy et al., 2018). In the first day or two, lighter pressure is usually more comfortable. Once the worst of the soreness has settled, firmer work on the areas that stay tight can follow.
After a marathon or big event
After a marathon, a long trail race or a tough comp, your legs may be very sore for several days. Wait until you can walk downstairs comfortably before having firm work, and keep the first session gentle. Walking and easy movement in the days after help too.
Weekly sport: footy, netball, soccer
For a Saturday game, a session early in the week, such as Monday to Wednesday, fits well: it's after the worst of the soreness and leaves time before the next match. Avoid firm work the day before a game.
Fight camps, BJJ comps and strength meets
The same rules apply: firmer work earlier in the final week, light or none in the last couple of days. Our post on sports massage for BJJ and lifting covers training around massage.
When not to have a massage after a game
Skip massage over a fresh injury: a suspected muscle tear, a rolled ankle, swelling or bruising, or anything that made you stop playing. Those need assessment first. After any head knock with headache, fogginess or feeling off, see a doctor. Our sports injuries page explains what to do with an injury.
Book a sports massage with Peter Toperosa at our Berwick clinic: 30 minutes, $75, and you can book online.
Sources
Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
Related articles
