Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
During training blocks
In a normal training phase, massage can be a useful part of recovery, easing the muscle tightness that builds with regular training and helping you feel looser between sessions. There is flexibility here, as you are not working around a specific event. Many athletes have regular maintenance massage during build-up phases to help manage the accumulated load of training.
Around a competition
Close to an event, the approach changes. A heavy, deep massage the day before a race is generally not advised, as it can leave you feeling a bit sore or heavy-legged; lighter work is usually preferred near competition. After an event, once the initial soreness has passed, massage can support recovery. Many people leave a day or two after a hard race before deeper work.
Listen to your body and plan ahead
The key is not to try anything new or unusually intense right before an important event, and to time deeper work so any temporary soreness settles before you compete. If you are unsure, plan massage into your week with your goals in mind, and tell the therapist what you have coming up so they can tailor the pressure. As always, treat injuries and persistent pain with proper assessment, not just massage.
Key takeaways
- Massage timing depends on your training goal
- Regular maintenance suits training blocks
- Avoid heavy deep work right before a competition
- Tell the therapist what event you have coming up
Frequently asked questions
Should I have a deep massage the day before a race?
Generally not. A heavy, deep massage close to an event can leave you sore or heavy-legged. Lighter work is usually preferred near competition; save deeper work for other times.
When can I have a massage after a race?
Once the initial soreness has eased, often a day or two after a hard event, massage can support recovery. Avoid intense deep work while you are still very sore.