Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Quick answer
Use a lighter, stimulating massage one to three days before an event to feel loose and ready. Use slower, recovery-focused work after an event, once acute soreness settles. Avoid deep work the day before competing, as it can leave you feeling heavy.
Before exercise: lighter and stimulating
Pre-event work is brisk and light, aimed at leaving the main muscle groups feeling loose and ready rather than worked-over. It fits alongside your warm-up routine. Deep, heavy work too close to an event can leave muscles feeling sluggish, so we keep it light close to the day.
After exercise: slower and recovery-focused
After a hard session or event, recovery work is slower and helps tired, tight muscles ease down. Straight after intense effort, gentle is better than deep, especially if there is acute soreness. A day or two later, slightly firmer recovery work may suit. We adjust to how your body feels.
Fitting massage into a training block
Across a training block, the timing follows your load. Firmer recovery work suits the heavier weeks, when you are training hard and have a few days before the next key session. As an event approaches and you taper, sessions get lighter, and in the final days before a race we keep it gentle or skip deep work entirely. In-season, a regular lighter maintenance session helps you stay loose without leaving the legs heavy for your next effort.
Frequently asked questions
Can a massage right before my race help?
A light, stimulating session can help you feel loose, but avoid deep work, which can leave the legs heavy. We keep it gentle close to race day.
How soon after a marathon should I get a massage?
Usually a day or two later, once acute soreness and any swelling settle. Immediately after, very gentle work is safer than deep pressure.