Massage for athletes — recovery tips

As a massage therapist who works with amateur and semi-professional athletes, I get a lot of questions about recovery. Here are some tips I share with my clients:

Timing matters. A deep tissue massage right after intense exercise can actually increase inflammation. Wait at least 24-48 hours after hard training. For immediate post-workout recovery, stick to light stretching and foam rolling.

Not all soreness needs massage. Normal DOMS (delayed onset muscle soreness) resolves on its own. Massage helps most with chronic tightness, recurring knots, and mobility restrictions that affect performance.

Hydrate before and after. Massage increases circulation and helps flush metabolic waste. Drinking water supports this process — I recommend an extra litre on massage days.

Communicate with your therapist. "No pain, no gain" doesn't apply here. If the pressure causes you to tense up, it's counterproductive. A skilled therapist adjusts based on your feedback.

What recovery methods do other athletes here use alongside massage?