Luke Wheeler - 04/11/26
A gentle sports massage a day or two after a race is a reasonable starting point, with firmer work once the worst soreness settles. Research suggests it may ease soreness and tiredness. Can it make you recover faster….? Why not find out.
I’m Luke Wheeler, and I run The Quiet Miles, a massage practice in Highgate and Mt Lawley. If you’ve just finished a race and your quads feel like wet cement, “is it too soon for a massage?” is a fair question. It’s about to get asked a lot around Perth. The Fremantle Running Festival is on Sunday 8 November, and the Applecross Shoreline Run follows on the 22nd.
Why do my legs feel worse two days after the race than at the finish line?
That ache is delayed onset muscle soreness, usually shortened to DOMS. It tends to build after hard efforts, a longer distance than you’ve trained for, or a faster pace than usual. It often feels worst a day or two later and generally eases within about a week.
Does massage really help after a race?
Why do elite athletes get a massage after races and hard training days if it doesn’t help? A 2018 systematic review and meta-analysis in Frontiers in Physiology (Dupuy et al.) compared common recovery methods. It found massage the most effective for reducing muscle soreness and perceived fatigue.
How soon after a race can you book a massage?
Roughly:
Race day and the next morning: Walk, eat, drink. If you do have a massage, keep it light.
Two to three days later: This is the window most runners book, and the pressure can usually be more specific.
A week on and one spot still won’t settle: Book in, particularly if it’s the same place every run.
Longer or harder efforts generally mean waiting a little longer before firm pressure. A Fremantle 5K vs half marathon don’t leave you feeling the same.
When should you see a GP or physio first?
Skip the massage and get checked if you have sharp pain in one spot that worsens when you walk, swelling or bruising, trouble putting weight on a leg, or you feel unwell. Soreness is expected. Those aren’t.
What happens in a post-race session at The Quiet Miles?
I ask about the race: distance, pace, what felt wrong and when. Then I look at what’s sore and adjust pressure to suit. The session is built around your legs that day, not a fixed routine. Dry needling is also an option we can talk about.
Should you get a massage before race day too?
You can, but timing matters. Whenever you decide to book in, I will make adjustments depending on how you’re feeling, your history and what the goals are for the treatment.
Frequently asked questions
Can I get a massage straight after finishing a race?
There is a lot of information out there about when is the best time to get a massage after a race. the reality sits somewhere in the middle of being immediately after the run or a few days down the track. Personally, I like to get on the table as soon as possible, as I feel like it reduces the amount of waste product remaining in my legs after that hard effort, and lessens the soreness in the days thereafter.
How long does soreness last after a half marathon?
It varies with fitness, pace and course. Most people find DOMS peaks within a couple of days and eases within about a week. If one area is still sharp or worsening after that, get it looked at.
Is sports massage or relaxation massage better after a race?
It depends on what you need. Sports massage focuses on the muscles you’ve been using. Relaxation massage is lighter and suits a general switch-off.
Do you need to be a serious runner to book?
No. Its all about your own goals and they’re important to me too. Fun runners, walkers and first-timers book sports massage at The Quiet Miles in Highgate and Mt Lawley too.
Book
If your legs need attention after Fremantle or the Applecross Shoreline Run, book a session at The Quiet Miles.
New clients are welcome at Highgate and Mt Lawley. Call +61 416 233 289 if you’d rather talk it through first.