How massage affects recovery and performance for running, OCR, and endurance sports
Thomas Solomon, PhD.
Updated onReading time approx 4 minutes (1000 words).
What you’ll learn:
Massage is the (usually legal) service where a trained human applies pressure to your muscles — often the muscles you just punished with running, obstacle course racing (OCR), or other endurance training.
After hard exercise, massage is likely to reduce how sore and fatigued you feel.
But it’s unlikely to meaningfully speed up the return of performance (your legs may feel like new… while still running like old).
Curious about the how and why? Scroll down for the details, the nuances, and the nerdy bits.
The information I provide is not medical advice. Before making any changes to your habits of daily living based on any information I provide, always ensure it is safe for you to do so and consult your doctor if you are unsure.
What is massage?
Massage is hands-on pressure and movement applied to soft tissue (muscle, skin, and the squishy bits in between). People use it because it can reduce the sensation of tightness, make joints feel like they move more freely, and (when it’s done well) help your nervous system shift into “rest-and-digest” mode. A lot of the proposed benefits are tied to relaxation, warmth, and changes in local blood flow — plus the simple fact that being cared for is, basically, calming. You can read a detailed overview in a narrative reviewA narrative review describes an entire body of evidence to summarise what is known on a topic. However, instead of using a systematic approach, a narrative review takes a subjective approach that allows the author(s) to express their opinion on the topic. by Weerapong et al. (2015).
Massage also seems to improve mood and reduce feelings of fatigue through relaxation. In plain English: it can give you that subjective sense of “yep, I’m recovering now”. That matters, because how you feel influences how you train. For example, in runners recovering from a half-marathon, massage improved feelings like soreness, but objective markers (for example, blood markers of muscle damage and some measures of muscle function) didn’t clearly improve.
Also: not all massages are created equal. A gentle, relaxing session can feel amazing. A “deep tissue” session from He-Man — who tells you, with alarming confidence, “you’ll be sore for a while” — can feel like you’ve paid money to be tenderised. That exact experience is why the only massages I’ve actively chosen since my last brutal “He-Man” session in 2003 are the relaxing kind from my wife.
A sports masseur may promise things like “more blood flow,” “less inflammation,” and the classic “flush out lactate.” (Lactate is not a toxin, by the way; it’s a normal fuel molecule. But I get the vibe.) The real question is: do these claims show up in good research?
Some studies suggest massage nudges the autonomic nervous system toward parasympathetic (“calm-down”) activity (see here and here). Some studies show small increases in limb blood flow during massage, but other studies don’t. And some studies show that light exercise (like hand grip or knee extensions) increases blood flow much more than massage. The same “mixed bag” shows up for outcomes like post-exercise heart rate and blood lactate—some studies find small improvements, while others find no effect compared to passive rest, or even smaller effects than light activity (here and here).
Massage may reduce delayed onset muscle soreness (DOMS) in some studies, but not in others (see here, here, and here).
So yeah: individual studies can be all over the place. Some older narrative reviewsA narrative review describes an entire body of evidence to summarise what is known on a topic. However, instead of using a systematic approach, a narrative review takes a subjective approach that allows the author(s) to express their opinion on the topic. (seehere, here and here) have delved into this area, but I prefer to lean on meta-analysesA meta-analysis quantifies the overall effect size of a treatment by compiling effect sizes from all studies of that treatment. when possible — less cherry-picking, more signal, fewer “trust me bro” vibes… I have the power! So…
What is the scientific evidence on the effect of massage on recovery and athletic performance?
Quick note: this section is about recovery from exercise, not injury prevention or rehab.
Anecdotally, massage can feel bloody good (in the right hands) and can provide psychological benefits tied to relaxation and the feeling of “I’m back.” The research supports that: post-exercise massage tends to reduce perceived muscle soreness and fatigue by a moderate to large amount in meta-analyses (see Guo et al. 2017, Dupuy et al. 2018, Davis et al. 2021, and Dakić et al. 2023).
The performance side is less exciting. The effect of post-exercise massage on how quickly performance returns is unclear and may depend on the exercise and/or the massage style (see Poppendieck et al. 2016 and Davis et al. 2021). But the most up-to-date meta-analyses (Davis et al. 2021 and Dakić et al. 2023) report trivial (meaningless) average effects on sprint, jump, strength, and endurance performance. Also, study designs and massage protocols vary a lot, so we still need more high-quality work before anyone starts claiming massage is a performance “hack”.
The good news: massage does not seem to impair recovery of performance. So if it feels good, and it helps you relax, it’s unlikely to backfire.
One caution: we don’t currently know whether massaging a painful muscle is helpful or harmful. Between sessions, “more pain” should not be the goal. So maybe minimise the classic “I’m going to focus on your knots and hot spots” massage from He-Man and, if something is genuinely painful, consider a simpler and effective recovery method like rest.
Can massage enhance recovery and athletic performance?
Post-exercise massage is likely to reduce feelings of muscle soreness and fatigue after intense exercise. The effect sizeA meta-analysis quantifies the overall effect size of a treatment by compiling effect sizes from all known studies of that treatment. is medium to large.
However, post-exercise massage is unlikely to improve the recovery of performance after exercise.
These effects appear to be similar between trained athletes and untrained folks, and between males and females; however, these comparisons have not been adequately studied to know for sure.
Keep in mind: there is high heterogeneity (variability)Heterogeneity shows how much the results in different studies in a meta-analysis vary from each other. It is measured as the percentage of variation (the I2 value). A rule of thumb: if I2 is roughly 25%, that indicates low heterogeneity (good), 50% is moderate, and 75% indicates high heterogeneity (bad). High heterogeneity means there’s more variability in effects between studies and, therefore, a less precise overall effect estimate. in study designs and effects between studies , a moderate to high risk of biasRisk of bias in a meta-analysis refers to the potential for systematic errors in the studies included in the analysis. Such errors can lead to misleading/invalid results and unreliable conclusions. This can arise because of issues with the way participants are selected (randomisation), how data is collected and analysed, and how the results are reported. (especially because blindingBlinding is when people in a study don’t know which treatment they’re getting. It stops expectations or beliefs (from patients or researchers) from skewing the results. “Single-blind” means participants don’t know; “double-blind” means participants and researchers don’t know; “triple-blind” means that the participants, researchers, and data analysts are kept in the dark. The goal is simple: fair tests and trustworthy findings. is impossible), and possible publication biasPublication bias in meta-analysis occurs when studies with significant results are more likely to be published than those with non-significant findings, leading to distorted conclusions. This bias can inflate effect sizes and misrepresent the true effectiveness of interventions, making it crucial to identify and correct for it in research.. So, the overall certainty of evidenceCertainty of evidence tells us how confident we are that the published results accurately reflect the true effect. It’s based on factors like study design, risk of bias, consistency, directness, precision, and publication bias. High certainty means that the current evidence is so strong and consistent that future studies are unlikely to change conclusions. Whereas, low certainty means more doubt and less confidence, and that future studies could easily change current conclusions. is low. Therefore, additional high-quality randomised controlled trialsThe “gold standard” approach for determining whether a treatment has a causal effect on an outcome of interest. In such a study, a sample of people representing the population of interest is randomised to receive the treatment or a no-treatment placebo (control), and the outcome of interest is measured before and after the exposure to treatment/control. are needed to increase confidence in the overall effects reported in meta-analysesA meta-analysis quantifies the overall effect size of a treatment by compiling effect sizes from all known studies of that treatment..
The nice part: Massage doesn't appear to hurt recovery or performance. So, if you like it and believe it works for you, give it a whirl. But remember: time and money spent doing “recovery” with something that doesn’t clearly boost performance might be better spent sitting down, resting, eating something nutritious, and doing something calm. Also, because it’s unclear whether massaging a painful muscle is sensible or not, I’d err on the side of caution and skip massage if it hurts, then let the soreness settle with good old-fashioned rest.
How to use this: Use massage as a comfort and relaxation tool after harder sessions — especially if it helps you feel less sore or less wiped out. Keep the goal “calm and better,” not “pain and bragging rights,” and don’t expect it to magically restore performance. If a muscle is genuinely painful, skip the massage and prioritise rest and the boring basics.
Information you can trust. All content on Veohtu is meticulously researched and written by Thomas Solomon, PhD. He does not sell supplements, recovery products, or ad space, and he has no sponsorships, brand affiliations, or ambassador roles. Everything you read reflects his independent views, shaped solely by peer-reviewed scientific evidence — and that will never change.
Full list of meta-analyses examining massage for recovery
Here are the meta-analyses I've summarised above:
The Effects of Massage Therapy on Sport and Exercise Performance: A Systematic Review. Dakić et al. (2023) Sports (Basel).
Effect of sports massage on performance and recovery: a systematic review and meta-analysis. Davis HL, Alabed S, Chico TJA. BMJ Open Sport Exerc Med. 2020 — Note that this article has a correction (see here).
An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. Front Physiol. 2018
Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Guo J, Li L, Gong Y, Zhu R, Xu J, Zou J, Chen X. Front Physiol. 2017
Massage and Performance Recovery: A Meta-Analytical Review. Poppendieck W, Wegmann M, Ferrauti A, Kellmann M, Pfeiffer M, Meyer T.
Sports Med. 2016
Immunological effects of massage after exercise: A systematic review. Tejero-Fernández V, Membrilla-Mesa M, Galiano-Castillo N, Arroyo-Morales M. Phys Ther Sport. 2015
Evidence of the physiotherapeutic interventions used currently after exercise-induced muscle damage: systematic review and meta-analysis. Torres R, Ribeiro F, Alberto Duarte J, Cabri JM. Phys Ther Sport. 2012
Does post-exercise massage treatment reduce delayed onset muscle soreness? A systematic review. Ernst E. Br J Sports Med. 1998
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Who is Thomas Solomon?
My knowledge has been honed following 20+ years of running, cycling, hiking, cross-country skiing, lifting, and climbing, 15+ years of academic research at world-leading universities and hospitals, and 10+ years advising and coaching in athletic performance and lifestyle change.
I have a BSc in Biochemistry, a PhD in Exercise Science, and over 90 peer-reviewed publications in medical journals.
I'm also an ACSM-certified Exercise Physiologist (ACSM-EP), an ACSM-certified Personal Trainer (ACSM-CPT), a VDOT-certified Distance Running Coach, and a UKVRN Registered Nutritionist (RNutr).
Since 2002, I’ve conducted biomedical research in exercise and nutrition and have taught and led university courses in exercise physiology, active recovery, biochemistry, and molecular medicine.
And, with my personal experience of competing on the track (800m to 10,000m), the road (5 k to marathon), on the trails, and in the mountains, by foot, bicycle, cross-country ski, and during obstacle course races (OCR), I deeply understand what it's like to train and compete — I've been there, done it, and gotten sweat, mud, and tears on my t-shirt.
Disclaimer: I occasionally mention brands and products, but it is important to know that I don't sell recovery products, supplements, or ad space, and I'm not affiliated with / sponsored by / an ambassador for / receiving advertisement royalties from any brands. I have conducted biomedical research for which I’ve received research money from publicly-funded national research councils and medical charities, and also from private companies, including Novo Nordisk Foundation, AstraZeneca, Amylin, the A.P. Møller Foundation, and the Augustinus Foundation. I’ve also consulted for Boost Treadmills and Gu Energy on R&D grant applications, and I provide research and scientific writing services for Examine.com. Some of my articles contain links to information provided by Examine.com but I do not receive any royalties or bonuses from those links. Importantly, none of the companies described above have had any control over the research design, data analysis, or publication outcomes of my work. I research and write my content using state-of-the-art, consensus, peer reviewed, and published scientific evidence combined with my empirical evidence observed in practice and feedback from athletes. My advice is, and always will be, based on my own views and opinions shaped by the scientific evidence available. The information I provide is not medical advice. Before making any changes to your habits of daily living based on any information I provide, always ensure it is safe for you to do so and consult your doctor if you are unsure.