Best Bodybuilding Massage Techniques for Muscle Growth and Recovery

bodybuilding massage techniques

With a wide range of bodybuilding massage techniques available, choosing the right one for your needs can be overwhelming.

Bodybuilding is a highly demanding sport that puts a great deal of strain on our muscles. Whether you are training for a competition or just trying to stay toned and fit, taking steps to ensure that your body recovers properly is essential.

One method that's proven to be effective in speeding up recovery is massage therapy.

Not only does this form of treatment help to reduce muscle soreness, but it also helps to increase flexibility and improve circulation, two things that are critical for bodybuilding success.

Fortunately, there are several techniques that have been proven effective by athletes and coaches alike to get the most out of your workouts and accelerate recovery time.

To help you take full advantage of the benefits of massage therapy, we'll cover some of the most effective bodybuilding massage techniques out there. You'll also learn how to get them done properly and how to make the most out of each session.

Let's get started!

Best Bodybuilding Massage Techniques

When it comes to choosing the right massage technique for your bodybuilding needs, there are several options to choose from.

Some of the best ones include:

Sports massage

Perhaps one of the most popular massage techniques for bodybuilders is sports massage.

This type of massage combines techniques from Swedish and deep tissue massage to target the specific muscles used in bodybuilding. It helps to improve flexibility and range of motion, as well as reduce muscle soreness and fatigue.

It also helps to reduce overall tension and stimulate blood flow to the affected areas.

Swedish massage

Renowned for its ability to reduce inflammation, Swedish massage is a popular choice among bodybuilders looking for relief from sore muscles.

This technique involves the application of long, gliding strokes to the muscle tissue. These strokes can be gentle or firm, depending on the needs of the recipient. This type of massage helps to improve circulation and relax tense muscles, making it ideal for post-workout recovery and relaxation.

What's more, Swedish massage is known to reduce the amount of lactic acid built up in the muscles, which can help reduce soreness and stiffness.

Deep tissue massage

Third on our list of effective massage techniques for bodybuilders is deep tissue massage.

This technique targets the deeper layers of muscle and connective tissue, helping to release tension and reduce pain. Deep-tissue massage can be used to treat chronic pain and stiffness, as well as injuries that have been aggravated by intense training.

When performed correctly, it can also break up adhesions in the muscle fibers, allowing for better circulation.

Trigger point massage

Trigger point massage is another highly effective massage technique for bodybuilders.

This type of massage focuses on localized points of tension in the muscles, also known as ‘trigger points’. These trigger points are often the source of pain and discomfort and can be relieved by applying pressure to them with your fingers or a massage tool.

By targeting these specific areas, it helps to reduce tightness and improve flexibility.

These are just a few of the massage techniques that bodybuilders can use to get the most out of their workouts and speed up recovery time. Whether you opt for sports massage, Swedish massage, deep tissue massage, or trigger point massage, you can expect to experience improved circulation and enhanced flexibility.

Next, we'll explore just how you can perform each of these massage techniques on your own.

How To Perform Bodybuilding Massage Techniques

While knowing the different massage techniques for bodybuilding is important, it's just as crucial to understand how to properly perform them.

Follow these steps to ensure you get the most out of each massage session:

Massage therapy

One popular and highly effective way to get the most out of your massage is by working with a trained massage therapist.

A qualified massage therapist can tailor a treatment plan that meets your individual needs and work with you on proper positioning and techniques. They can also provide advice on which massage techniques are best suited for particular bodybuilding goals.

Plus, they'll be able to provide you with the necessary tools and equipment.


As bodybuilding involves a lot of close work with your muscles, it's also helpful to be able to do some massage techniques on your own.

Self-massage tools help you do just that, as they give you a convenient and cost-effective way to target tight muscles without having to rely on a therapist.

From foam rollers to percussive massage guns and balls, these tools come in a variety of shapes and sizes. Some are even designed to provide you with a deeper and more targeted massage than what you'd get from your hands alone.

Take percussive massage guns as a prime example.

Popular among bodybuilders, they're designed to provide a faster and more intense massage than your hands can. Let's explore just these self-massage tools in a bit more detail.

Percussive massage guns

best percussion massage gun for bodybuilding

Massage guns are one of the most popular self-massage tools on the market, and for good reason.

Not only do they provide a deeper and more targeted massage than your hands can, but they're also easy to use and convenient to carry around with you. Plus, they offer adjustable speeds and head attachments, so you can customize the massage depending on what areas of your body need the most attention.

Powerful massage guns like the Fusion Elite and Mini are even more popular among bodybuilders, as they provide an intense massage that helps to break up knots and adhesions in the muscles.

The Mini, in particular, is ideal for targeting hard-to-reach areas like your shoulders or lower back.

Foam rollers

Second on our list of self-massage tools are foam rollers.

These versatile tools are great for targeting large muscle groups like your quads, hamstrings, and back.

They work by using your own body weight to apply pressure to tight and knotty areas, which helps break up knots and adhesions in the muscles.

Foam rollers come in various sizes and densities, so there is something for everyone. The softer foam rollers are great for beginners, while the firmer ones work best for experienced bodybuilders who need more intense massage therapy.

Whatever foam roller you choose, make sure it's comfortable before starting your massage session.

Massage balls

Last, but not least, we have massage balls.

These small and versatile tools are great for targeting small muscle groups like your calves, hamstrings, and glutes.

Unlike foam rollers, which use your own body weight to apply pressure on the targeted areas, massage balls rely on you pressing down with force to really target the knots in your muscles.

Massage balls come in various sizes and densities, so you can find the one that works best for your body. They may not be as powerful as massage guns, but they are convenient and cost-effective.

Massage therapy is an important part of bodybuilding and can help you achieve your fitness goals.

Whether you choose to get a professional massage or use self-massage tools like foam rollers, massage guns, and balls, make sure to do your research before deciding on the best option for you.

Next, we'll take a close look at simple steps you can take to make the most of any bodybuilding massage technique.

Making the Most Out of Any Bodybuilding Massage Technique

Making the most of any bodybuilding massage technique is key, especially if you’re looking to achieve the best results.

Here are some tips on how to do just that:

Warm up your muscles

Before starting your massage session, it's important to warm up your muscles with some light stretching or cardio.

This will help to loosen tight muscles and knots, allowing the massage tools to do a better job of relieving the tension. After you've finished your massage, make sure to cool down by doing some light stretches.

This will help to keep your muscles loose and relaxed, which is essential for preventing muscle soreness.

Properly hydrate


Properly hydrating before and after a massage is an important step in helping to achieve the best results.

Not only does it help to flush out toxins and reduce inflammation, but it also helps to keep your muscles hydrated and flexible. Try to drink at least 8 glasses of water throughout the day leading up to your massage session and afterwards as well, in order to help you stay hydrated and get the most out of your massage session.

This will help flush out toxins and reduce inflammation in the muscles.

Eat light foods

Eating light foods before and after a bodybuilding massage can help maximize the benefits.

Light meals that are high in protein, such as lean meats, fish, eggs, and nuts, will help replenish your muscles with essential nutrients. What's more, these light meals are easier to digest and will not make you feel overly full or bloated during the massage session.

Eating a light meal an hour or two before your massage session will give your body time to digest the food and help you get the most out of your massage.

Try not to overdo it

Bodybuilding is an intense sport, and sometimes it can be too easy to overdo it.

When it comes to massage techniques, make sure you don't overuse them or apply too much pressure. Massage tools should only be used on tight muscles, never on bones or joints, and the amount of pressure you use should be comfortable.

Be patient with yourself and your body, as it takes time for any massage technique to be effective. It may also be helpful to start off slowly and gradually increase the pressure over time.

Frequently Asked Questions

Still got questions on massage techniques for bodybuilding? Find answers to some of the most frequently asked questions we get here:

How often should I incorporate massage techniques into my bodybuilding routine?

Incorporating massage techniques into your bodybuilding routine should vary depending on the intensity of your workouts.

Generally speaking, lighter massage treatments can be used daily, while deep tissue massage should be done every few days to once a week. If you're just starting out with bodybuilding, it's best to start with light massage therapy and increase the intensity as your muscles become more accustomed to the technique.

What should I expect after using any bodybuilding massage technique?

Following a bodybuilding massage technique, you should expect to feel relief from muscle tension and knots.

You will likely experience improved circulation and flexibility as well. What's more, you may find that your range of motion increases and your ability to perform certain exercises improves.

In addition, many people report feeling more relaxed and less stressed after a massage.

Are there any risks associated with any bodybuilding massage techniques?

Yes, there are certain risks associated with bodybuilding massage techniques.

It's important to make sure that the massage practitioner is properly trained and certified in order to reduce the risk of injury or discomfort.

For some people, deep tissue massage techniques can be too intense and cause pain or inflammation. Other techniques that involve direct contact with a tool may also cause discomfort or bruising.

That's why it's important to take breaks between massage sessions and always listen to your body.


Incorporating any of the bodybuilding massage techniques above into your workout routine can help you achieve your goals faster.

Popular massage techniques proven to help improve performance and aid in recovery include Swedish massage, deep tissue massage, trigger point massage, and sports massage.

Be sure to take your time during each session and pay attention to the pressure being applied.

Whether you're making use of a massage tool or visiting a professional massage therapist, make sure to always listen to your body and take time to rest and recover after each session.

Other tips to make the most of your bodybuilding massage session include warming up, drinking plenty of water, and eating the right foods. Not only will these tips help you get the most out of your massage session, but they’ll also help to make sure that you’re not overworking your muscles.

Not only will this help you get the most out of your massage, but it'll also help to ensure that you stay safe and healthy while training. Feel free to experiment with different massage techniques to find which ones work best for your body.

Reach out to our team at Fusion Recovery today if you have any questions about bodybuilding massage techniques. We’re here to help you reach your goals!

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