Prepping the body before exercise and aiding recovery after training are two areas where massage therapy plays a direct role in improving performance and preventing injury. Whether you’re lifting weights, running, or doing HIIT, using the right massage technique before and after your session makes a measurable difference in strength, flexibility, and soreness levels.
Pre-Workout Massage Techniques: Designed to Activate, Not Relax
The goal of a pre-workout massage is stimulation, not deep relaxation. It helps increase circulation, elevate tissue temperature, and activate neuromuscular pathways. The massage is typically shorter and more rhythmic, focusing on dynamic movement and stimulation of key muscle groups about to be used.
1. Percussion (Tapotement)
Short, rapid tapping or drumming with the edge of the hands or fingertips energises muscles. Often used on quads, glutes, hamstrings, and upper back. This technique “wakes up” the nervous system and increases blood flow quickly.
2. Friction-Based Rubbing
Firm, quick rubbing using palms or forearms stimulates the superficial layers and creates warmth in the muscle tissue. This helps loosen fascia and improves oxygen delivery. Great for shoulders, calves, and forearms.
3. Active Stretching Integration
Combining massage with dynamic movements—such as assisted leg swings, shoulder circles, or thoracic rotation—can help improve joint range of motion. This supports better mobility and helps reduce injury risk during your workout.
4. Vibration/Shaking
Vibrational movements relax overly tense areas without sedating the nervous system. Often used on the calves, traps, and lower back, it preps muscles for movement by reducing neuromuscular tightness without compromising activation.
Tom uses these energising techniques in short pre-workout sessions (10–15 minutes) directly inside The Gym Group Slough to help clients lift and move more efficiently.
Post-Workout Massage Techniques: Recover, Repair, Reset
After training, the focus shifts to reducing tension, flushing waste products, and promoting faster recovery. Post-workout massage is slower, deeper, and more focused on areas of fatigue, tightness, or inflammation.
1. Deep Tissue Release
Targets tight fascia and deeper muscle layers. Ideal for areas that have worked hard, such as the quads after squats, the pecs and delts after upper body pressing, or the calves after sprinting. This reduces residual stiffness and helps break down muscular adhesions.
2. Trigger Point Therapy
Pinpoint pressure is applied to knots or hyperirritable spots in the muscle (trigger points). Common trigger points post-workout occur in the traps, hamstrings, glutes, and lats. Releasing these allows faster recovery and prevents compensation injuries later.
3. Lymphatic Drainage
Gentle, rhythmic strokes stimulate lymphatic flow and help flush metabolic waste like lactic acid from the muscles. Especially useful for endurance athletes or clients doing high-volume training, where inflammation and swelling can occur.
4. Static-Assisted Stretching with Massage
Combining deep massage with passive stretching helps reset muscle length and prevent shortening of the muscle post-exercise. Tom uses this on hamstrings, hip flexors, chest, and shoulders for clients who train multiple times a week.
5. Myofascial Release
Slow, sustained pressure on fascial restrictions improves tissue glide and long-term mobility. Often applied to the IT band, thoracolumbar fascia, or plantar fascia depending on the sport or training movement patterns.
Key Areas to Target Based on Training Type
| Workout Type | Pre-Workout Massage Focus | Post-Workout Massage Focus |
|---|---|---|
| Weight Training | Shoulders, hips, lower back | Quads, glutes, lats, traps |
| Running/Cardio | Calves, hamstrings, hip flexors | Shins, calves, feet, lower back |
| HIIT/CrossFit | Full-body stimulation | Forearms, shoulders, legs |
| Mobility & Flexibility | Hip rotators, T-spine, ankles | Fascia work on hips, quads, hamstrings |
| Combat Sports/Boxing | Shoulders, arms, core | Neck, lats, traps, wrists |
Benefits of Regular Pre- and Post-Workout Massage at Muscle Therapy By Tom
✅ Reduced risk of injury
✅ Faster recovery between sessions
✅ Less post-workout soreness
✅ Increased joint mobility
✅ Improved muscle recruitment and symmetry
✅ Better training performance
For gym-goers in Slough, incorporating regular pre- and post-workout massage at Muscle Therapy By Tom isn’t a luxury—it’s a performance tool. Whether you’re pushing for a new PB, training for an event, or just want to move better with less soreness, tailored massage sessions can optimise both ends of your workout.
📍 Located inside The Gym Group Slough
🔗 www.muscletherapybytom.co.uk
📆 Book now for pre/post-workout sessions designed around your goals.