Does massage help athletic or sports performance: with practical advice

Massage before competition

Having a conventional massage before competition is unlikely to increase your performance (1)⁠. However, according to the results of many clinical trials the application of vibration massage of 30-60 Hz before exercise will enhance strength ⁠ (2,3)⁠, and increase the time taken for muscles to fatigue (4)⁠. We will discuss how to do this in the section on vibration massage.

More info about effective warm-ups

For more information please see our article Warm-ups: a guide to reducing injuries, increasing performance, and reducing post exercise soreness .

Massages after a workout or competition

Conventional massages from a therapist

There have been a large number of clinical trials using conventional massage after exercise. In summary:

• in over half showed no benefit at all ⁠⁠ (5–13)⁠,
• a small percentage showed massage to reduce post exercise soreness (14–16)⁠
• a small percentage the massage reduced the post exercise stiffness and loss of function ⁠⁠(17–19)⁠.

Vibration massage (not massage guns)

Vibration massage has produced by far the most benefit in clinical trials. We found nine studies where vibration massage was used after exercising. They consistently showed that this:

• reduces post exercise soreness (DOMS) ⁠⁠(20–27)⁠
• reduces the loss of function and speed recovery ⁠(27,28)⁠, and
• blood chemical analysis shows that unwanted chemical are removed much faster ⁠(23,25,27)⁠.

Foam rollers

Despite the marketing a recent review of 21 clinical trials found that foam rollers only had minor or negligible effects on post exercise recovery (29)⁠ while others express concerns about the potential damage they may cause (30)⁠.

Massage guns (percussion massagers)

While marketers claim scientific support for theses, as discussed in our guide Are massage guns scientifically proven there is no evidence that massage guns give significant benefits. The key issues are:

1. Marketers claim the benefits of vibration, wheras by driving their heads in like jackhammers massage guns deliver less vibrations and cannot be safely used at the correct therapeutic vibration frequencies.
2. In massage gun trials the testers modify their machines and the they way they use them. They are not testing the machines how they advocate.

More advice on recovery

Rather than just rely on a form of therapy we recommend a complete strategy to help provide everything your muscle need to recover. This includes appropriate rest, hydration, nutrition, plus various other things that can help. For more information please see our guide The practical, science based guide to post exercise recovery .

Regular massages (improve muscle health and remove impediments to performance)

Regular massages can be used to enhance the health of your muscles, and in particular help remove issues that can inhibit performance. In this section we will look at:

1. The issues in your muscles that can inhibit performance
2. Examples of where regular massages have enhanced performance.

The issues that can inhibit performance

If you have had a massage no doubt the therapists will have found parts of your muscles that felt tight and ropy with tender lumps. Put simply, muscles that are tight, ropy and have tender lumps do not work as well. Massage can help eliminate these issues so your muscles are able to be fully functional.
In the next section we will show you three examples of clinical trials where this has been done successfully, then give you some practical advice on using this therapy yourself.

For more information

The technical name for these tender lumps is (myofascial) trigger points, or trigger points for short. For more information please see our guide The effects of trigger points on sports and athletics performance

Examples where regular massage have enhanced performance

Trial one: regular Thai massages during a training camp (31)⁠

Athletes attending a training camp over 10 days were given three 30 minute Thai massages. These were done in the evenings. Compared with the athletes who received no massage the recipients had:

• greater measured oxygen uptake (VO2max)
• greater strength, speed and agility.

Trial two: ten week training camp in preparation for a 10k race (32)⁠

During a 10 week training camp preparing for a 10 km race half the athletes received a weekly half hour massage. 100% of those receiving the massages finished the race, while only 53% of the others finished.

Trial three: regular vibration massage reduced fatigue ⁠(33)⁠

During a three week training camp athletes received a 45-52 Hz vibration massage each evening. They suffered reduced fatigue compared with those who received no vibration massage.

How you can do this yourself

Two of the trails used conventional massages from professional therapists. Due to the expense and inconvenience this will be beyond most people who are not a professional athlete or play for a sports club that provides this service. However, the third trial used vibration massage which you can easily do yourself.

How to use vibration massage

Please see our guide Guide to vibration massage .

You will need a genuine vibration massager (not a massage gun)

Massage guns and most personal use massagers do not provide serious amounts of therapeutic vibrations at the correct frequencies. The Guide to vibration massage will have advice on the equipment you will need.

Your massage options

Conventional massages

These are massages performed by professional therapists and usually include techniques such as “rubbing”, “kneading” and “stroking”. These massages vary considerably depending on the needs of the client, and the skills and preferences of the therapist.

Vibration massage (not massage guns)

Vibration massage is where the vibrating head of a massager is placed over the part to be massaged and the vibrations are allowed to penetrate and have their therapeutic effects. This is very similar to the way ultrasound works. Ultrasound is just vibrations at a higher frequency. Therapeutic vibration massage has several huge benefits.

Excellent penetration

Just like ultrasound professional standard therapeutic vibrations penetrate very deeply. They have no trouble reaching deep into any muscle.

Excellent safety & no pain

Because it is the vibrations that penetrate there is no need for the physical pressure that causes pain and can easily cause injury or damage.

You can do it yourself

There is no need to know any special massage to do vibration massage. Basically all you need to do is sit the head of an appropriate vibration massager on the part to be massaged and let the vibrations penetrate. As long as you hold the machine in the right spot it will do the same job as if a professional was holding the handle. For more information please see our article How to use a hand held massager .

Massage guns (percussion massagers)

Percussion massagers are a hybrid machines that try to combine vibration and conventional massage, but do neither well. As discussed above because they drive their heads into your muscles rather send in vibrations they do not deliver the amount of vibration a vibration massager does, and it is unsafe to use them at the proper therapeutic vibration frequencies. The jackhammering has no demonstrated positive effects, and there is even a report in a scientific journal of a person who nearly died from injuries received trying to help her muscles relax after cycling (35)⁠⁠. For more information please see our article  Are massage guns effective- beyond the hype .

References

1. Davis HL, Alabed S, Chico TJA. Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport Exerc Med. 2020;6(1):e000614.
2. Alghadir AH, Anwer S, Zafar H, Iqbal ZA. Effect of localised vibration on muscle strength in healthy adults: a systematic review. Physiother (United Kingdom)
3. Pamukoff DN, Ryan ED, Troy Blackburn J. The acute effects of local muscle vibration frequency on peak torque, rate of torque development, and EMG activity. Vol. 24, Journal of Electromyography and Kinesiology. 2014. p. 888–94.
4. Otadi K et. a. A prophylactic effect of local vibration on quadriceps muscle fatigue in non-athletic males : a randomized controlled trial study. J Phys Ther Sci. 2019;31:223–6.
5. Jönhagen S, Ackermann P, Eriksson T, Saartok T, Renström PAFH. Sports massage after eccentric exercise. Am J Sports Med. 2004;32(6):1499–503.
6. McCrary JM, Ackermann BJ, Halaki M. A systematic review of the effects of upper body warm-up on performance and injury. Br J Sports Med. 2015;49(14):935–42.
7. White GE, West SL, Caterini JE, Di Battista AP, Rhind SG, Wells GD. Massage therapy modulates inflammatory mediators following sprint exercise in healthy Male athletes. J Funct Morphol Kinesiol. 2020;5(1):1–11.
8. Hart JC. Effects of Sport Massage on Limb Girth and Discomfort Associated With Eccentric Exercise. J Athl Train. 2005;24(2):181–5.
9. Pinar S, Kaya F, Bicer B, Erzeybek MS, Cotuk HB. Different recovery methods and muscle performance after exhausting exercise: Comparison of the effects of electrical muscle stimulation and massage. Biol Sport. 2012;29(4):269–75.
10. Robertson A, Watt JM, Galloway SDR. Effects of leg massage on recovery from high intensity cycling exercise. Br J Sports Med. 2004;38(2):173–6.
11. Lightfoot JT, Char D, McDermott J, Goya C. Immediate postexercise massage does not attenuate delayed onset muscle soreness. J Strength Cond Res. 1997;11(2):119–24.
12. Dawson LG, Dawson KA, Tiidus PM. Evaluating the influence of massage on leg strength, swelling, and pain following a half-marathon:37–43.
13. Bielik V. Effect of different recovery modalities on anaerobic power in off-road cyclists. Biol Sport. 2010;27(1):59–63.
14. Young R, Gutnik B, Moran RW, Thomson RW. The effect of effleurage massage in recovery from fatigue in the adductor muscles of the thumb. J Manipulative Physiol Ther. 2005;28(9):696–701.
15. Farr T, Nottle C, Nosaka K, Sacco P. The effects of therapeutic massage on delayed onset muscle soreness and muscle function following downhill walking. J Sci Med Sport. 2002;5(4):297–306.
16. Bender PU, Luz CM, Feldkircher JM NG. Massage therapy slightly decreased pain intensity after habitual running , but had no effect on fatigue , mood or physical performance : a randomised trial. J Physiother 2019;65(2):75–80.
17. Selim KAPLAN A. Effect of sport massage on pressure pain threshold and tolerance in athletes under eccentric exercise. Int J Sci Cult Sport. 2014;2(6):136–136.
18. Naderi A, Aminian-Far A, Gholami F, Mousavi SH, Saghari M, Howatson G. Massage enhances recovery following exercise-induced muscle damage in older adults. Scand J Med Sci Sport. 2021;31(3):623–32.
19. Kargarfard M, Lam ETC, Shariat A, Shaw I, Shaw BS, Tamrin SBM. Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. J Sports Sci . 2016;34(10):959–65.
20. Mancinelli CA, Davis DS, Aboulhosn L, Brady M, Eisenhofer J, Foutty S. The effects of massage on delayed onset muscle soreness and physical performance in female collegiate athletes. Phys Ther Sport. 2006;7(1):5–13.
21. Lau WY, Nosaka K. Effect of vibration treatment on symptoms associated with eccentric exercise-induced muscle damage. Am J Phys Med Rehabil. 2011;
22. Imtiyaz S, Veqar Z, Shareef MY. To compare the effect of vibration therapy and massage in prevention of delayed onset muscle soreness (DOMS). J Clin Diagnostic Res. 2014;
23. Kim J-Y, Kang D-H, Lee J-H, O S-M, Jeon J-K. The effects of pre-exercise vibration stimulation on the exercise-induced muscle damage. J Phys Ther Sci. 2017;29(1):119–22.
24. Zutshi K, Jhan T, Sethi A. Effect of Vibration on Delayed Onset Muscle Soreness before and after the Eccentric Exercise in Biceps Brachii Muscle of Females. Res Artic Int J Prev Cardiol . 2021;1(1):4–12.
25. Bakhtiary AH, Safavi-Farokhi Z, Aminian-Far A. Influence of vibration on delayed onset of muscle soreness following eccentric exercise. Br J Sports Med. 2007;
26. Koeda T. A trial to evaluate experimentally induced delayed onset muscle soreness and its modulation by vibration. Environ Med. 2003;47:26–30.
27. Rhea MR, Bunker D, Marín PJ, Lunt K. Effect of iTonic whole-body vibration on delayed-onset muscle soreness among untrained individuals. J Strength Cond Res. 2009;23(6).
28. Lu X, Wang Y, Lu J, You Y, Zhang L, Zhu D. Does vibration benefit delayed-onset muscle soreness ?: a meta-analysis and systematic review. 2019;
29. Percival S, Sims DT, Stebbings GK. Local Vibration Therapy, Oxygen Resaturation Rate, and Muscle Strength After Exercise-Induced Muscle Damage. J Athl Train. 2022;57(5):502–9.
30. Weiwlhove T. A Meta-Analysis of the effects of foam rolling on perforrmance and recovery. Front Physiol. 2019;10:376.
31. Hongsuwan C, Eungpinichpong W, Chatchawan U, Yamauchi J. Effects of Thai massage on physical fitness in soccer players. J Phys Ther Sci. 2015;27(2):505–8.
32. Dawson KA et. al. Effectiveness of regular proactive massage therapy for novice recreational runners. Phys Ther Sport. 2011;12(4):182–7.
33. Chu Y, Wang Q, Chu M, Geng B, Jia H, Li X, et al. Long-Term Effect of Vibration Therapy for Training-Induced Muscle Fatigue in Elite Athletes. Int J Environ Res Public Health. 2022;19(12).
34. McDonagh D, Wilson L, Haslam C, Weightman D. Good vibrations: Do electrical therapeutic massagers work? Ergonomics. 2005;
35. Chen J, Zhang F, Chen H, Pan H. Rhabdomyolysis After the Use of Percussion Massage Gun : A Case Report. 2021;1–5.