Before exercise: Tell your therapist what activity you have planned and when. Massage should not replace your normal active warm-up. Research has not established that sports massage directly improves strength, speed, or endurance.

After exercise: Massage may offer modest relief from delayed-onset muscle soreness—the aching that can follow an unfamiliar or demanding workout. A systematic review also found small improvements in flexibility, but results varied across studies.

Choose pressure that feels comfortable and explain which muscles feel tired. More pressure is not automatically better. New sharp pain, marked swelling, or a suspected injury deserves a health professional’s assessment rather than a massage over the painful area.

Make massage one optional part of your recovery routine, alongside rest and an appropriate training plan.

Further reading: Sports massage and recovery: systematic review, BMJ Open Sport & Exercise Medicine.

When the day feels busy, setting aside time for a comfortable massage can create space to slow down. If you find the experience soothing, you may enjoy including it in an evening routine that leaves room for rest.

Let your therapist know that relaxation is your goal. Ask for a comfortable pressure and take a few unhurried minutes after your appointment before returning to your day.

Feeling relaxed does not guarantee better sleep, and massage is not an established treatment for insomnia. Research on relaxation approaches for insomnia is limited; evidence for those approaches should not be treated as proof that massage improves sleep.

If difficulty sleeping persists, speak with a health professional. Cognitive behavioral therapy for insomnia (CBT-I) has stronger support than relaxation alone.

Further reading: NCCIH: Sleep Disorders and Complementary Health Approaches.

A massage appointment can be a simple opportunity to put down your phone, settle into a comfortable position, and enjoy a quieter moment. Massage may help bring about the body’s relaxation response, though each person’s experience is different.

Some studies suggest massage may reduce anxiety symptoms, but larger, higher-quality studies are needed. Everyday stress relief and treatment for an anxiety disorder are different goals; massage can complement care but should not replace it.

For a session that suits you, share your preferred pressure, areas of focus, and whether you prefer conversation or quiet. You can ask for an adjustment or pause at any time.

The aim is not to endure discomfort. It is to make room for physical ease and a mental break, in a way that feels right for you.

Further reading: NCCIH: Relaxation Techniques and Anxiety and Complementary Health Approaches.