Massage for Cyclists: What to Book and When
6 min read
This is general guidance, not medical advice. If you have an injury, pain after a crash or symptoms that are not easing, see your GP or a physiotherapist before booking massage.
You have just done your longest ride of the year. Your quads feel like wood, your lower back aches and your neck is stiff from looking up the road. Is a massage worth it, and when?
TL;DR: a sports massage can ease soreness and help you feel ready to ride again, but it will not make you faster on its own. Book a light session in the day or two after a big ride, deeper work two to three days after, and nothing deep in the 48 hours before an event. In a heavy training block, every two to four weeks is a sensible rhythm.
What massage can and cannot do for a cyclist
Research on recovery methods generally finds that massage reduces soreness and the feeling of tiredness after hard exercise. People who have one usually say their legs feel fresher. That matters if you are riding again the next day.
What it does not do is reliably improve power, speed or endurance. The old idea that massage "flushes lactic acid" is wrong, too. Your body clears lactate within an hour or so of stopping, massage or not.
So think of massage as a way to feel better and spot problems early. It supports good training, sleep and food. It does not replace any of them.
Which muscles do cyclists most need worked?
Cycling is the same movement thousands of times, in a bent-forward position. That loads some areas far more than others.
- Quads. The front of your thighs does most of the work on each pedal stroke and usually feels it first.
- Hip flexors. Hours in a folded position keep these short, which can pull on your lower back.
- Glutes and hamstrings. These help drive the pedal down and often feel tight but weak.
- Calves. Especially if you climb a lot or ride out of the saddle.
- Lower back. It holds you in position for hours, and often aches on long rides.
- Neck, shoulders and forearms. Looking up the road and gripping the bars adds up, especially in a low, racy position.
Tell the therapist what kind of riding you do, how far, and where you ache. A good sports massage therapist will build the session around that rather than run through a standard routine.
What about the IT band?
Many cyclists ask for their IT band to be "released". The IT band is a thick strip of connective tissue on the outside of your thigh. It is very hard to stretch with hands or a roller, so heavy work on it mostly just hurts.
Massage on the muscles that attach to it, mainly your glutes and the small muscle at the front of your hip, is more useful. If you have pain on the outside of your knee, get it assessed, as it is often a training load or bike set-up issue.
When should you book around a big ride?
Timing matters more than the type of massage. Here is a simple plan for a sportive, race or long event.
The week before
If you have regular massage, keep your usual session four to seven days out. Do not try a new therapist or deep pressure in the last few days. Deep work can leave your legs heavy or sore for 24 to 48 hours.
The day before or the morning of
Either skip it, or have a short, light session focused on loosening up. Nothing firm, and nothing new.
After the event
A light, gentle massage within a day or two can ease stiffness. Save firmer work for two to three days after, once the worst soreness has passed. Our guide to sports massage for muscle soreness explains why the timing works this way.
On multi-day events or cycling holidays, short light sessions in the evenings are fine. Keep them gentle so your legs are ready for the next day.
How often should a regular rider book?
There is no rule, so let your training and budget guide you.
- Commuters and casual riders: book when something feels tight, or every month or two.
- Club riders doing 100 to 250 km a week: every two to four weeks.
- Heavy training block before a big event: every one to two weeks, easing off in the final week.
In between, a foam roller on your quads, glutes and calves gives you some of the same benefit for the price of one session. Use it for five to ten minutes after rides.
If your aches come more from sitting at a desk all week than from riding, our guide to massage for desk workers is worth a read too.
Sports massage or deep tissue for cycling?
For most riders, a sports massage. It is built around your training, and the therapist will usually mix firm work, stretching and lighter strokes depending on where you are in your plan.
Deep tissue massage suits you better if you have long-standing tightness in one area, well away from any event. It is firmer and slower, and more likely to leave you sore. Our comparison of sports massage and deep tissue covers the difference in detail.
What does a cycling massage cost?
In the UK, sports massage usually costs £30 to £45 for 30 minutes and £45 to £75 for an hour. London and city centres are often higher. University sports centres and student clinics are often cheaper.
Thirty minutes is enough for legs only. An hour lets the therapist cover your legs, back, neck and shoulders. Some clubs arrange group rates with a local therapist, so it is worth asking yours.
When a bike fit or a physio is the better call
If the same pain comes back after every long ride, massage may only be easing the symptom. A poor bike fit is a common cause. Saddle height, cleat position and reach can all strain your knees, back or neck.
See a GP or a physiotherapist rather than a massage therapist if you have:
- knee pain that is getting worse, or a swollen knee
- numbness or tingling in your hands, feet or groin that does not go away soon after riding
- pain after a crash, especially in your collarbone, wrist, hip or head
- back pain with numbness, weakness or tingling down a leg
- a painful, swollen, warm calf, which can be a blood clot and needs same-day medical help
If you run as well as ride, our guide to massage for runners covers the overlap.
When you are ready to book, use our directory of massage therapists to find a qualified sports massage therapist near your usual routes.