Many athletes and fitness enthusiasts turn to massage as their primary recovery strategy after a hard workout, convinced it aids muscle recovery and removes lactic acid from their bodies. However, recent research reveals that while massages do offer real relief, the underlying reasons might differ from what most people—both in Thailand and around the world—have long believed.
The new insights, featured in a recent article by The New York Times and supported by emerging scientific literature, highlight that massage can make you feel noticeably better following strenuous physical activity. Its main benefit, however, appears to be more psychological than physiological. Despite the prevalence of massage stations at running events and the booming sales of massage guns from popular companies, robust scientific evidence supporting claims of accelerated muscle recovery or lactic acid ‘flushing’ is weak at best. As shared by a professor of exercise science at Australian Catholic University, “If you talk to athletes, massage is one of their favorite recovery strategies…because it feels good…[but] most of the purported physiological benefits of massage aren’t backed by strong evidence” (The New York Times).
Massage’s popularity has roots in widespread beliefs about improved blood flow and rapid toxin removal. Yet studies going back decades have cleared lactic acid of responsibility for post-exercise soreness, and experts emphasize that regular exercisers already enjoy healthy blood circulation. As one cardiovascular medicine professor and author of a 2020 meta-analysis notes, “We just didn’t find a lot of evidence that massage is helpful” for removing fatigue or boosting performance, though there may be small benefits regarding muscle soreness and flexibility. In fact, a review of 29 studies encompassing over 1,000 participants reported no significant improvements in fatigue or athletic outcomes after massage, with only modest reductions in soreness and increased flexibility noted (meta-analysis source).
For the millions of Thais who enjoy everything from Muay Thai to recreational running or regular gym workouts, these findings challenge long-standing recovery practices. According to a 2021 study in the Journal of Sports Rehabilitation, massage therapy provided some reduction in post-workout muscle soreness, but not substantial changes in physical recovery or performance (Track & Field Massage). Other studies show similar outcomes: massage can reduce delayed onset muscle soreness by approximately 30% and may decrease swelling, but it does not enhance muscle function (PubMed).
When examining why massage feels so restorative, the answer may lie more in our brains than our bodies. According to a randomized controlled trial involving ultramarathon runners, both traditional massage and compression boots eased muscle pain and fatigue temporarily—but the effect was short-lived. Some small-scale studies hint that massage and vibration devices might tap into neurological processes that temporarily dampen pain by interacting with brain regions responsible for interpreting touch and discomfort. Yet, as one sports science expert put it, “Massage is a time to debrief and unload… it can clearly help people relax and release the mental and life stresses that can cause fatigue and impair physical recovery.”
In the Thai context, traditional massage—dating back centuries and widely available in both urban spas and rural temples—remains cherished for its relaxing touch and social rituals. Many Thais value the calming environment and the meditative rest that come with a session, perhaps explaining part of the enduring popularity even in the absence of strong physiological outcomes.
Current evidence, however, warns against viewing massage as a miracle cure for muscle aches or as a shortcut to peak performance. Instead, experts frame it as an effective tool for relaxation and mental recovery, both vital for overall wellbeing and ongoing motivation—particularly important for working Thais facing long hours and physical exhaustion.
Looking forward, emerging research continues to examine variations such as percussive massage devices and cold water immersion. Some studies suggest these alternatives may reduce soreness or influence how quickly athletes feel ready to return to training, but most experts agree the greatest benefit comes from simply feeling cared for and at ease (ResearchGate, Journal of Sports Rehabilitation). Massage remains an enjoyable ritual that helps many achieve a sense of calm and control during recovery.
For Thai readers seeking practical takeaways: Continue to enjoy massage for its pleasurable sensations and stress-relief benefits, but be realistic about what it can achieve physiologically. Combine massage with other proven recovery strategies, such as adequate sleep, hydration, proper nutrition, and gentle stretching. When choosing a massage after a workout, focus on relaxation, not on expectations of magical muscle repair. For those who work in physically demanding jobs or maintain active lifestyles, regular self-care—including massage—can meaningfully contribute to long-term happiness and well-being, even if the gains are not always measurable by scientific instruments. And as always, consult healthcare practitioners before trying new recovery routines, especially if you have medical conditions or chronic pain.
Sources:
- Massage Can Help After a Workout, but Not for the Reason You Think – The New York Times
- Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Muscle Function After Exercise
- The Effects of Massage Therapy on Sport and Exercise Performance
- Latest Research on the Impact of Massage on Sports Recovery
- Wikipedia: Massage Therapy