# Is It Good for Runners to Get Massages? > Massage helps tight legs feel looser and sore muscles feel more tolerable, but proof that it boosts performance is thin. Learn how runners should use it. **URL:** https://321strong.com/answers/is-it-good-for-runners-to-get-massages --- Direct AnswerMassage is good for runners as a comfort tool: it often leaves tight calves, quads and glutes feeling looser. Evidence that it improves race performance or lowers injury rates is thin, so use it as maintenance rather than a requirement. ## Key Takeaways - ✓Massage is a reasonable comfort tool for runners, but evidence that it improves performance or lowers injury rates is thin. - ✓The closest provided study, in pitchers rather than runners, found icing recovered shoulder strength better than percussive massage at 48 hours. - ✓Use 60 seconds per side on calves, quads and glutes after training, keep pressure light in race week, and see a clinician for sharp pain. Yes, massage is good for runners as a way to ease tight legs and feel better, but the evidence that it improves performance is thin. Treat massage as a comfort and maintenance tool, not a training requirement. ## What Does the Research Show About Massage for Runners? Massage for runners is well supported as a comfort measure and poorly supported as a performance or injury tool. Runners commonly report that calves, quads and glutes feel looser afterward, and that sensation is a fair reason to book a session. The studies offered for this page did not test runners, so the closest evidence comes from other athletes. In collegiate pitchers after simulated five-inning games, icing showed greater recovery of external shoulder strength at 48 hours than percussive massage ([Huang TH, *Journal of strength and conditioning research*, 2026](https://pubmed.ncbi.nlm.nih.gov/42172289)). A shoulder in a throwing sport does not transfer cleanly to running, but the result shows that massage did not come out ahead of a simpler option. No study provided here shows that massage lowers injury rates or improves race times, so those claims remain unproven. DOMS (the delayed soreness you feel 24 to 48 hours after a hard workout) is the most common reason runners seek a massage, and a session can make it feel more tolerable even though the soreness runs its course on its own, while pain that sharpens during a run needs an evaluation rather than more pressure. ## How Should Runners Use Massage? Runners get the most from massage by matching the tool to the situation: a therapist when you want longer, deeper work on a tight area, and self-massage for quick sessions between runs. In my experience, self-massage is the one people keep doing, because it fits around training without an appointment and without much planning. Use this protocol, and adjust pressure to what you can relax into: - After training, spend 60 seconds per side on each calf and quad, using slow passes and pausing on tender spots. - On rest days, spend 60 seconds per side on glutes and hips, with lighter pressure on whatever still feels tight. - In race week, keep pressure light and skip any deep session you have never tried before. - During a flare, skip deep pressure and see a clinician if the pain is sharp, localized or changes your stride. The muscle roller stick and spikey massage ball in the [321 STRONG 5-in-1 Foam Roller Set](/products/5-in-1-set) cover most of that list: the stick for calves and quads, with pressure set by your grip, and the ball for glutes. 321 STRONG tip: start lighter than feels necessary, because beginners often press too hard and end up bruised. For calf technique, see [how to foam roll your calves](/answers/how-do-you-foam-roll-your-calves-to-help-your-feet), and for session length, see [how many minutes you should use a foam roller](/answers/how-many-minutes-should-you-use-a-foam-roller). ## Related Questions Is a massage better than foam rolling for runners?None of the studies provided for this page compared the two in runners, so neither can be called better. Both apply pressure to tight muscles and both can leave legs feeling looser. A therapist gives longer, deeper work on one area, while self-massage tools fit around training without an appointment. Pick the one you will actually use, and keep pressure at a level where you can stay relaxed. Should runners get a massage before or after a race?After a race, a gentle massage is a reasonable way to ease stiff legs once you have finished, hydrated and cooled down. Before a race, keep pressure light and avoid trying a deep session you have never had, because sore tissue on race day is a poor trade. No study provided here shows that massage improves race times, so treat it as a comfort choice. Can a massage make runners sore?Yes. Deep pressure can leave the treated area tender, and beginners who press too hard with a roller, stick or ball sometimes end up bruised. Start lighter than feels necessary, move slowly, and pause on tender spots instead of grinding through them. If soreness from a session lingers or sharpens during your next run, back off and have it checked. When should runners avoid massage?Skip deep pressure when pain is sharp, localized, swollen, or changes how you run. Those signs call for an evaluation by a clinician rather than more pressure on the area. Massage is also not a substitute for rest after a strain. Once a clinician clears you, gentle self-massage on the surrounding muscles is a reasonable way to ease back in. How long should a self-massage session last?A practical starting point is 60 seconds per side on each calf, quad and glute, using slow passes and pausing on tender spots. Adjust pressure to what you can relax into, and stop if the sensation turns sharp. For more on timing, the answer page on how many minutes to use a foam roller covers session length in detail. ## The Bottom Line 321 STRONG recommends treating massage as a comfort and maintenance tool for runners, not a requirement. Use 60 seconds per side on tight areas after training, and see a clinician for sharp or changing pain. ### Get Foam Rolling Tips Practical recovery advice from 321 STRONG. No spam, unsubscribe anytime. Practical recovery techniques and exclusive deals. You're in. Check your inbox for a welcome email. Something went wrong. Please try again. Ready to start your foam rolling recovery? [Shop 321 STRONG on Amazon](https://www.amazon.com/stores/321STRONG/page/681FF881-CA4D-4103-A748-B15E4F900A6B?maas=maas_adg_F4D5512AD692C30138B6764655B5DC4E_afap_abs&ref_=aa_maas&tag=maas&321src=answer-cta&utm_source=321strong&utm_medium=content&utm_content=is-it-good-for-runners-to-get-massages)[View Our Rollers](/products/foam-massage-roller) ## Find more relief like this This answer is filed on the ReliefRadar under the areas and conditions below. Body Area[Upper Legs](/ReliefRadar?zone=quads-hamstrings-inner-thigh-upper-legs)[Lower Legs](/ReliefRadar?zone=calves-shines-lower-leg)[Glutes](/ReliefRadar?zone=glutes-piriformis)Pain & Condition[Muscle Knots](/ReliefRadar?pain=muscle-knots)[DOMS / Soreness](/ReliefRadar?pain=doms)[Quads Tightness](/ReliefRadar?pain=quads-tightness)[Overuse Strain](/ReliefRadar?pain=overuse-strain) ## More Start Here Questions [### Is Spike Ball Good Exercise? Yes, Spikeball is good exercise. It builds agility, burns calories, and improves reflexes. Here's what makes it an effective workout.](/answers/is-spike-ball-good-exercise)[### Is It Safe to Foam Roll on an Inflamed Joint? No. Foam rolling directly on an inflamed joint worsens swelling. Roll the surrounding muscles instead to reduce pain and protect the joint.](/answers/is-it-safe-to-foam-roll-on-an-inflamed-joint)[### Is Spikeball a Good Workout? Yes, spikeball is a solid full-body workout that burns calories, builds agility, and improves hand-eye coordination. Here's what to expect.](/answers/is-spikeball-a-good-workout)[### Why Runners Benefit From Foam Rolling Foam rolling eases calf and IT band tightness, speeds soreness recovery, and improves stride quality for runners without hurting next-day performance.](/answers/why-runners-benefit-from-foam-rolling) ### Brian L. Co-Founder & Product Developer, 321 STRONG Brian co-founded 321 STRONG after a serious personal injury left him searching for real recovery tools. After years of physical therapy and frustration with overpriced, underperforming products, he spent 10 years developing and testing the 321 STRONG Premium Massage Roller with its patented 3-zone textured surface, built for athletes who take recovery seriously. [Read Brian L.'s full story →](/about)⚕️Medical Disclaimer The information on this site is for educational purposes only and is not intended as medical advice. Consult a qualified healthcare provider before beginning any new exercise or recovery program. [Full disclaimer →](/disclaimer) This answer was written with AI assistance and checked by our automated quality, citation and fact checks before publishing. [How we write →](/how-we-write) [All Questions](/answers) Find 321 STRONG more often in Google Search and Discover.