Summary
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Pre-workout massage (light pressure) can help you feel loose, warm, and ready—but avoid deep tissue right before training because it may temporarily reduce muscle strength or speed. (Dakić, 2023; Mine & Nakayama, 2018; Arabaci, 2008; One Peloton, 2024). Peloton+3PubMed Central+3PubMed Central+3
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Post-workout massage is the better choice for recovery—it supports circulation, reduces soreness, and helps you relax. (Verywell Fit, 2022; PureGym, 2025; Northwich Foot Clinic, 2023; Marathon Handbook, 2023). Marathon Handbook+3Verywell Fit+3PureGym+3
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Blending massage with chiropractic care targets both soft tissue and joint alignment. This combo can improve mobility, flexibility, and pain relief, and it often leads to longer-lasting results. (The Joint, 2025; Link Chiropractic Clinic, 2025; ChiroSports USA, 2025; Maverick Chiropractors, n.d.). Maverick Chiropractic+3The Joint Chiropractic+3Link Chiropractic Clinic+3
Why timing matters
Your body needs different inputs before a workout versus after it. Before training, your goal is readiness—you want muscles warm and responsive. After training, your goal is recovery—you want to reduce soreness and restore balance. Light, brief massage strokes (think Swedish-style, rhythmic glides) can increase blood flow, ease stiffness, and support range of motion pre-workout, especially when paired with a short dynamic warm-up. (Marathon Handbook, 2023; One Peloton, 2024). Marathon Handbook+1
After exercise, massage promotes lymph and blood circulation, helps clear metabolic by-products, and can reduce delayed-onset muscle soreness (DOMS)—with some reports suggesting the sooner after training, the better. (Verywell Fit, 2022; PureGym, 2025; Northwich Foot Clinic, 2023). Verywell Fit+2PureGym+2
Pre-workout massage: what to do (and what to skip)
Do this
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Keep it light and short (5–10 minutes) on the main muscles you’re about to use.
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Use sweeping, rhythmic strokes to promote circulation without “flattening” muscle tone.
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Pair with a dynamic warm-up (leg swings, A-skips, carioca drills) for an easy transition into work sets. (Marathon Handbook, 2023; One Peloton, 2024). Marathon Handbook+2Marathon Handbook+2
Skip this
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Deep tissue right before training. Evidence shows longer or deeper pre-event massage can blunt explosive performance or reduce high-velocity output—likely by over-relaxing tissue and dampening neural drive. Save deep work for recovery days. (Mine & Nakayama, 2018; Dakić, 2023; Arabaci, 2008). PubMed Central+2PubMed Central+2
Why light beats deep before you lift or sprint
Pre-event massage should prime, not fatigue, your muscles. When pressure is too intense, muscle tone and stiffness drop more than you want, which can reduce force production in the short term. (One Peloton, 2024). Peloton
Post-workout massage: the recovery booster
What it helps
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Soreness: Less DOMS, especially when done soon after exercise. (PureGym, 2025; Verywell Fit, 2022). PureGym+1
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Circulation & lymph flow: Supports removal of metabolic waste and brings nutrients to the tissue. (Northwich Foot Clinic, 2023; Verywell Fit, 2022). Northwich Foot Clinic+1
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Range of motion & relaxation: Eases tightness so you move more freely later. (Marathon Handbook, 2023). Marathon Handbook
Timing tips
Aim for immediately to the same day after training for general workouts. Some endurance events (like marathons) may call for a 24–48 hour wait before deeper work—light recovery work is still OK sooner. (Aescape, 2025). aescape.com
Choosing your focus: before vs. after
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Choose pre-workout (light) if your goal is preparation—you want to feel mobile, warm, and ready to move. (Marathon Handbook, 2023; One Peloton, 2024). Marathon Handbook+1
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Choose post-workout if your goal is recovery—you want to limit soreness, calm the nervous system, and sleep better. (Verywell Fit, 2022; PureGym, 2025). Verywell Fit+1
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Skip deep tissue right before training; reserve it for rest days or hours after your workout. (Mine & Nakayama, 2018; Dakić, 2023). PubMed Central+1
Massage + Chiropractic Care: a smarter, complementary pairing
Massage mainly addresses muscles, fascia, and circulation. Chiropractic care targets joint alignment, spinal mechanics, and the nervous system. Together, they reinforce each other: soft tissues relax so adjustments take more easily, and alignment helps muscles hold their gains. (The Joint, 2025; Link Chiropractic Clinic, 2025; ChiroSports USA, 2025). The Joint Chiropractic+2Link Chiropractic Clinic+2
What to schedule first?
It depends on the goal:
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Tight, guarded muscles? A light massage before the adjustment can reduce resistance to care. (Tucson Sports Recovery, 2025). tucsonsportsrecovery.com
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Maintaining alignment? A massage after the adjustment can help tissues adapt and hold. (Tucson Sports Recovery, 2025; The Joint, 2025). tucsonsportsrecovery.com+1
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Injury recovery or pain management? Before and after (in the same week or split days) is often useful, with pressure tailored to your current phase. (Tucson Sports Recovery, 2025; Maverick Chiropractors, n.d.). tucsonsportsrecovery.com+1
Inside Dr. Alexander Jimenez’s integrative model (El Paso, TX)
Dr. Alexander Jimenez, DC, APRN, FNP-BC, leads an El Paso clinic that blends chiropractic care, massage therapy, physical rehabilitation, and functional medicine. His dual-scope training (chiropractic + nurse practitioner) supports a holistic but evidence-driven plan for athletes and people recovering from work, sports, personal, and motor vehicle accidents (MVAs). El Paso, TX Doctor Of Chiropractic
Clinical correlations, he emphasizes
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Advanced neuromusculoskeletal imaging when needed (e.g., MRI/CT for disc, ligament, or nerve involvement; EMG for radicular symptoms) to correlate injuries with exam findings. (Jimenez, 2025a; Jimenez, 2025b; Jimenez, 2025c). El Paso, TX Doctor Of Chiropractic+2El Paso, TX Doctor Of Chiropractic+2
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Objective documentation that supports both medical recovery and legal reporting in personal-injury cases (clear mechanism of injury, imaging, progress metrics, and function). (Jimenez, 2025a; Jimenez, 2025d). El Paso, TX Doctor Of Chiropractic+1
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Soft-tissue preparation (massage, instrument-assisted, percussive therapy) before or after adjustments, depending on the phase—light for warm-up or moderate for recovery. (Jimenez, 2023; Jimenez, 2022; Jimenez, 2025e). El Paso, TX Doctor Of Chiropractic+2El Paso, TX Doctor Of Chiropractic+2
Common injury paths seen at the clinic
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Work & posture-related strain: Neck/shoulder tightness, mid-back pain, tension headaches. Massage reduces tone; adjustments restore mechanics; targeted rehab improves endurance. (Jimenez, 2025e). El Paso, TX Doctor Of Chiropractic
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Sports injuries: Tendinopathies, muscle strains, and joint restrictions. Imaging and functional testing guide return-to-play; massage aids circulation and ROM. (Jimenez, 2021; Jimenez, 2022). El Paso, TX Doctor Of Chiropractic+1
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MVAs: Whiplash, soft-tissue sprain/strain, nerve irritation. Chiropractic realigns; massage reduces guarding; precise documentation (imaging + exam) supports claims. (Jimenez, 2025a; Jimenez, 2025d). El Paso, TX Doctor Of Chiropractic+1
Practical playbooks
If you lift weights or do HIIT
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Pre-workout (optional): 5–8 minutes of light massage on prime movers (quads, glutes, pecs, lats), then dynamic prep.
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Post-workout: 10–20 minutes of moderate pressure on worked areas. Hydrate, eat, and sleep well. (PureGym, 2025; Verywell Fit, 2022). PureGym+1
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Avoid: Deep tissue immediately before heavy sets; schedule that on rest days or later that evening. (Mine & Nakayama, 2018). PubMed Central
If you run or cycle
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Pre-workout: Brief, light massage to calves, quads, and hips + dynamic drills (A-skips, carioca).
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Post-workout: 10–15 minutes on calves, quads, glutes, and back. Longer deep work 24–48 hours after big events. (Marathon Handbook, 2023; Aescape, 2025). Marathon Handbook+1
If you’re sore from a long day or travel
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Post-activity massage supports circulation and relaxation; chiropractic can restore joint mechanics from prolonged sitting or carrying. (Jimenez, 2022). El Paso, TX Doctor Of Chiropractic
What type of massage when?
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Light Swedish/relaxation massage: Best before workouts (short) or after workouts (longer) to support blood flow and nervous-system calm. (Verywell Fit, 2022; One Peloton, 2024). Verywell Fit+1
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Deep tissue/sports massage: Best after training or on rest days to address knots/adhesions without blunting performance. (Mine & Nakayama, 2018; Dakić, 2023). PubMed Central+1
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Percussive therapy: Useful post-workout to maintain circulation and reduce soreness. (Jimenez, 2022). El Paso, TX Doctor Of Chiropractic
How chiropractic enhances your results
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Alignment & joint mechanics: Adjustments reduce joint restrictions so muscles don’t have to “brace” as hard. That extends the benefit of massage. (The Joint, 2025; Link Chiropractic Clinic, 2025). The Joint Chiropractic+1
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Nervous system regulation: Adjustments can normalize input/output signaling; massage promotes a parasympathetic “rest & digest” state. Together, you often feel less pain and more mobility. (The Joint, 2025). The Joint Chiropractic
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Program design: Clinics often alternate sessions (massage → adjustment or adjustment → massage) based on your phase: acute pain, subacute training, or maintenance. (Tucson Sports Recovery, 2025; ChiroSports USA, 2025). tucsonsportsrecovery.com+1
Safety tips & when to wait
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Avoid massage over open wounds, infection, fever, uncontrolled hypertension, active DVT, or in areas of acute trauma.
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For post-event marathons/ultras, you might delay deep tissue 24–48 hours; opt for light recovery work sooner. (Aescape, 2025). aescape.com
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If you have new numbness, weakness, or severe pain, see a licensed clinician first for evaluation—imaging may be appropriate. (Jimenez, 2025a; 2025b). El Paso, TX Doctor Of Chiropractic+1
Simple scheduling templates (mix and match)
Performance day (strength or sprints)
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5–8 min light massage → dynamic warm-up → train → 10–15 min moderate massage (not deep). (One Peloton, 2024; PureGym, 2025). Peloton+1
Deload or rest day (recovery focus)
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20–30 min deeper tissue work → mobility drills → light cardio walk → early bedtime. (Verywell Fit, 2022). Verywell Fit
Chiro-massage integration (El Paso model)
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Phase 1 (acute): adjustment → light massage (to calm guarding).
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Phase 2 (subacute): massage → adjustment (to improve tissue compliance).
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Phase 3 (maintenance): alternate weekly; add percussive therapy/rehab as needed. (The Joint, 2025; Jimenez, 2022; Tucson Sports Recovery, 2025). The Joint Chiropractic+2El Paso, TX Doctor Of Chiropractic+2
Key takeaways
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Before you train, use light, short massage to prime your body; skip deep tissue right before lifting, sprinting, or power work. (Mine & Nakayama, 2018; Dakić, 2023). PubMed Central+1
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After you train, massage is your recovery multiplier—circulation up, soreness down, relaxation up. (Verywell Fit, 2022; PureGym, 2025). Verywell Fit+1
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Massage + chiropractic treat soft tissue + joints together, often giving faster, longer-lasting relief—especially when care is personalized and documentation is clear (vital in injury cases). (The Joint, 2025; Jimenez, 2025a; 2025d). The Joint Chiropractic+2El Paso, TX Doctor Of Chiropractic+2
Medical note & disclaimer
This guide is educational and not a substitute for personalized medical care. If you have an injury, new numbness or weakness, fever, infection, blood-clot risk, or any serious condition, seek professional evaluation before massage or exercise.
References
Northwich Foot Clinic. (2023, October 5). Should I get a sports massage before or after a workout? https://northwichfootclinic.co.uk/sports-massage-before-after-workout/ Northwich Foot Clinic
PureGym. (2025). Is it best to get a massage before or after a workout? https://www.puregym.com/us/blog/is-it-best-to-get-a-massage-before-or-after-a-workout PureGym
Marathon Handbook. (2023, April 24). Should you get a massage before or after a workout? https://marathonhandbook.com/massage-before-or-after-a-workout/ Marathon Handbook
One Peloton. (2024, September 6). Should you massage muscles before or after a workout? https://www.onepeloton.com/blog/massage-before-or-after-workout Peloton
Verywell Fit. (2022, October 28). How to use massage for post-workout recovery. https://www.verywellfit.com/massage-after-exercise-may-speed-muscle-recovery-3436572 Verywell Fit
Prime Massage Chairs. (2025, January 24). Should I workout before or after massage? https://www.primemassagechairs.com/blogs/news/should-i-workout-before-or-after-massage Prime Massage Chairs
Delta Valley Health Club. (2025, January 21). Can I do strength training after a massage? https://deltavac.com/2025/01/21/can-i-do-strength-training-after-a-massage/ Delta Valley Health Club
Thai Kosai Massage. (n.d.). Massage for marathon preparation. https://www.thai-kosai.com/massage-blog/massage-marathon-prep/ Thai Massage |
NeuLife Chiropractic. (2024, September 24). Unlocking wellness: The role of massage therapy in chiropractic care. https://neulifechiro.com/role-of-massage-therapy-in-chiropractic-care/ Neu Life Chiropractic
Maverick Chiropractors. (n.d.). Power of combining therapeutic massage with chiropractic care. https://maverickchiros.com/power-of-combining-therapeutic-massage-with-chiropractic-care/ Maverick Chiropractic
Islip Chiropractic. (2024, December 30). Guide to the powerful combo of massage and chiropractic care. https://www.islipchiropractic.com/post/guide-to-the-powerful-combo-of-massage-and-chiropractic-care Islip Chiropractic
Hanson Chiropractic. (n.d.). Benefits of massage and chiropractic together. https://hansonchiropractic.net/benefits-of-massage-and-chiropractic-together/ Hanson Chiropractic and Massage Clinic
Yoder Chiropractic Center. (2025, August 8). How does professional chiropractic care complement massage therapy for optimal results? https://www.yoderchiropracticcenter.com/blog/how-does-professional-chiropractic-care-complement-massage-therapy-for-optimal-results/ yoderchiropracticcenter.com
Tucson Sports Recovery. (2025, March 14). Should I get a massage before or after a chiropractic adjustment? https://www.tucsonsportsrecovery.com/should-i-get-a-massage-before-or-after-a-chiropractic-adjustment tucsonsportsrecovery.com
The Joint Chiropractic. (2025, August 5). Is it good to combine massage therapy with chiropractic care? https://www.thejoint.com/2025/08/05/chiropractic-care-and-massage-therapy The Joint Chiropractic
Link Chiropractic Clinic. (2025). Combined benefits of massage therapy and chiropractic care. https://linkchiropracticclinic.com/combined-benefits-of-massage-therapy-and-chiropractic-care/ Link Chiropractic Clinic
ChiroSports USA. (2025, May 17). Can you combine massage therapy and chiropractic care? https://www.chirosportsusa.com/blog/posts/can-you-combine-massage-therapy-and-chiropractic-care chirosportsusa.com
Mine, K., & Nakayama, T. (2018). Is pre-performance massage effective to improve running performance? Journal of Physical Therapy Science. https://pmc.ncbi.nlm.nih.gov/articles/PMC6159489/ PubMed Central
Dakić, M., et al. (2023). The effects of massage therapy on sport and exercise performance and recovery. Sports, 11(6), 110. https://www.mdpi.com/2075-4663/11/6/110 PubMed Central
Arabaci, R. (2008). Acute effects of pre-event lower limb massage on explosive and high-speed motor capacities and flexibility. Journal of Sports Science & Medicine. https://www.jssm.org/jssm-07-549.xml%3EFulltext Journal of Sports Science and Medicine
Aescape. (2025, March 4). Massage before or after a marathon? https://www.aescape.com/news/massage-before-or-after-marathon aescape.com
Dr. Alex Jimenez. (2025a). MVA injuries and their impact on mobility. https://dralexjimenez.com/mva-injuries-and-their-impact-on-mobility/ El Paso, TX Doctor Of Chiropractic
Dr. Alex Jimenez. (2025b). Durable medical equipment solutions for MVA injuries. https://dralexjimenez.com/durable-medical-equipment-solutions-for-mva-injuries/amp/ El Paso, TX Doctor Of Chiropractic
Dr. Alex Jimenez. (2025c). Physical therapy for MVAs: Overcoming injuries effectively. https://dralexjimenez.com/physical-therapy-for-mvas-overcoming-injuries-effectively/ El Paso, TX Doctor Of Chiropractic
Dr. Alex Jimenez. (2025d). Post-automobile accident recovery and healing foods. https://dralexjimenez.com/post-automobile-accident-recovery-and-healing-foods/ El Paso, TX Doctor Of Chiropractic
Dr. Alex Jimenez. (2023). Percussive massage therapy: Functional chiropractor. https://dralexjimenez.com/percussive-massage-therapy-functional-chiropractor/ El Paso, TX Doctor Of Chiropractic
Dr. Alex Jimenez. (2022). Using a percussive massager correctly. https://dralexjimenez.com/using-a-percussive-massager-correctly-ep-chiropractic-clinic/ El Paso, TX Doctor Of Chiropractic
Dr. Alex Jimenez. (2021). Chiropractic sports massage for injuries, sprains, and strains. https://dralexjimenez.com/chiropractic-sports-massage/ El Paso, TX Doctor Of Chiropractic
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.
Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
Email: coach@elpasofunctionalmedicine.com
Licensed in: Texas & New Mexico*
