Sports massage plays a fundamental role in athletic performance and recovery. However, not all massages are the same. Pre-event and post-event massages serve different objectives. Understanding these differences can help athletes maximize their performance and reduce injury risks.
Pre-Event Sports Massage
A pre-event massage can be incorporated into training in the days leading up to an event. The week of the competition, a sports massage can be used to:
- Increasing blood circulation – Enhanced blood flow delivers oxygen and nutrients to muscles, improving their elasticity and reducing the risk of strains.
- Enhance muscle flexibility and tissue hydration – Increasing circulation helps muscles stay loose and pliable for better movement efficiency.
- Reducing muscle stiffness – Techniques such as effleurage and light petrissage warm up the tissues, increasing muscle pliability without inducing fatigue.
A study published in the Journal of Sports Science & Medicine (2018) found that pre-event massage combined with dynamic stretching enhances range of motion and explosive power, making it an excellent pre-performance tool.
Best Practice: Three to five days before an event, a moderate-pressure sports massage can be performed to help the muscles recover from training loads without causing excessive soreness.
Post-Event Sports Massage: Enhancing Recovery
After intense sports events, the body undergoes muscle microtrauma, metabolic waste accumulation, and inflammation. The post-event massage focuses on recovery and is best performed within 30 minutes to 24 hours after the event. Its benefits include:
- Reducing Delayed Onset Muscle Soreness (DOMS) – Studies show that post-event massage can decrease DOMS by up to 30% by promoting lymphatic drainage and reducing inflammatory markers.
- Removing metabolic waste – Techniques like effleurage and deep flushing strokes help clear lactic acid and other byproducts.
- Promoting muscle repair and relaxation – Slow petrissage and myofascial release relax tight tissues, preventing stiffness and improving circulation.
Best Practice: 24 hours after the event: The massage should be lighter and focused on flushing techniques to prevent additional soreness.
2–5 days after the event: Deeper techniques (such as deep tissue massage, trigger point therapy, and cross-fiber friction) can be introduced to break down adhesions, improve circulation, and restore mobility. This is ideal for longer recovery phases, especially after endurance or high-intensity events.
Which One Do You Need?
If you’re about to compete or train, a pre-event massage helps enhance performance by warming up the muscles and stimulating the nervous system. If you’ve just finished an intense workout, a post-event massage assists recovery, reduces soreness, and prepares your body for the next session.
For best results, combining both into your training routine can improve performance, flexibility, and injury prevention.