Massage Routines

We have talked with 140 athletes who mention massage.


Gabi Faye
Gabi Faye (female, 29)
How Pole Dancing, Aerial and Acrobatics Help My Acting Career
I also use the melt method as a form of physical therapy to massage muscle fascia to help old injuries and prevent new ones.
Dominique Robinson
Dominique Robinson (male, 38)
I'm a Five-Sport Professional Athlete. This is How I Work and Train
For rehab, I am a believer in deep tissue massage, Graston technique, and chiropractic as all have helped me after I had my spine cracked from being run over by a car.
Katie Sampayo
Katie Sampayo (female, 28)
How I Quit My 9-5 to Become a Thriving Fitness Nomad
When I can afford it, I also schedule a massage at least once a month. Luckily I travel to South America and Asia frequently where massages are dirt-cheap, so I usually get about 4 a month when I’m there which drastically improves my level of recovery.
Eleni Quartana
Eleni Quartana (female, 26)
How I Overcome a Serious Injury and Got Back to Dancing
Five years ago, I ripped the abductor making it impossible to make any kind of movement. I thought it would never pass, even walking was painful for years, but after many massages and physiotherapy I am cured.
Ofentse Boloko
Ofentse Boloko (male, 28)
How I Went from Pro Rugby Player to South African Muscle Model Champion
I usually try to do a sports massage one evening every month to prevent any unforeseen stress on the body which could lead to injury.
Jean Fallacara
Jean Fallacara (male)
How I Use Biohacking to Experience Cyborg Gains in My Calisthenics Training
Not too long ago, I invested in a massage gun. This has entirely changed my recovery. Using it for 10-15 minutes a day on the affected body parts stimulates recovery puts me right back on my feet.
Aakash Kehar
Aakash Kehar (male, 30)
How I Combine Fashion Modelling with Working in Engineering
For handling injuries, I usually do icing/ice pack massage or hot bottle massage depending on the nature of the injury. I also make sure to rest completeley during that period.
Jody Sokol
Jody Sokol (female, 28)
How My Professional Soccer Career Got Me into Fitness and Lifting
I absolutely love getting massages so when I was at lifetime I would get a massage at least once a month.
Cru Mahoney
Cru Mahoney (male, 19)
How Discipline and Dedication Helps Me Train My Body and Mind
When I do get injured, I do a lot of activation exercises and soft tissue massage using something like a massage gun. For example, if my lower back gets tweaked, I would do what I can to relax the muscle in the lower back but also strengthen the opposing muscles in the glutes.
Jermaine Wright
Jermaine Wright (male, 32)
I'm a Competitive Skateboarder. This is How Fitness Helps Me Avoid Injuries
The way I avoid injuries is by making sure I complete a proper warm-up before my session and cool-down after. Both are essentials and doing prehab exercises is definitely a plus when trying to prevent injuries. I use just about every massaging tool I can find from foam rollers, massage guns, balls, to bands. I absolutely love stretching.
Manu Arora
Manu Arora (male, 29)
How I Focus My Training in Order to Balance Fitness with Professional Life
I take time off whenever needed, indulge in a spa, take a foot massage just let the body unwind. I believe Rehabilitation along with rest sets the tone for ultimate recovery.
Gabriela Cantos Realpe
Gabriela Cantos Realpe (female, 35)
I'm a Dance Coordinator, Coach and Model. This is How I Inspire People to Live a Healthier Life
For example: Put on heat or cold, massage once a week, acupuncture, not stretching or not boxing for a few weeks, etc.
Alexa Towersey
Alexa Towersey (female, 41)
How the Gym Made Me Fitness Guru, TV Host and Head Trainer
My favorite recovery practices include infra red saunas, massage, Epsom Salt Baths, foam rolling and listening to a podcast on a long walk outside.
Roo Hamer
Roo Hamer (male, 30)
How I Stay Strong and Explosive Despite Hunger and Broken Bones
Rest and rehabbing the body is very important, I massage myself and stretch daily; massage guns (I have a hypervolt) are amazing.
Amanda Cartner
Amanda Cartner (female, 56)
How I Biohack to Stay the Best Version of Myself at 56 and Beyond
Perhaps the one thing I could usefully add to my routine is a regular massage – at present I rely on my little massage ball to iron out any lumps and bumps.
Rachel Rose
Rachel Rose (female, 24)
How a Binge Eating Disorder Got Me into Competitive Fitness and Modelling
The most important thing to do to avoid injury is to PRIORITIZE RECOVERY WORK. Foam rolling, yoga, Bowen, massage, and saunas/steam rooms are all very effective at releasing the body of necessary toxins and stretching the muscles.
Joanna Zwierzynska
Joanna Zwierzynska (female, 34)
I'm a Brazilian Zouk Dancer. This is How Fitness Made Me Stronger After a Hip Surgery
When I travel, I always have a double ball with me so I can massage my body anytime. I have attached the link with my amazon website where I recommend items that I use to stretch and relax.
Teresa Cesario
Teresa Cesario (female, 32)
I Love Yoga and Meditation! This is How Fitness Helps Me Overcome Body Dysmorphia
Thank goodness that I have never had serious injuries. Yoga helps to keep my muscles from tearing or spraining. I also work with a Body Work specialist for bi-weekly massages focusing on the areas that I have been training that week.
Barbora Labidi
Barbora Labidi (female, 32)
I'm a Strongwoman Competitor. This is How I Became Strong and Powerful
I go swimming sometimes or to physiotherapists for massages. It helps me to recover my body and muscles. I take also BCAA and Glutamin for better regeneration from Czech Virus brand.
Lafropolitin Giorgio
Lafropolitin Giorgio (male, 34)
I'm an Actor, Model and a Fitness Motivator. This is How I Inspire People to Get into Fitness
For recovery, I do yoga and I go to spas for massages but if I can’t do that, I will have massages at home. I take BCCA principally for recovery. My sleeping hours depend but let us say on average four hours.
Tertia Dippenaar
Tertia Dippenaar (female, 30)
This is How I Prevent Injuries While Performing Eight Shows a Week
My best hacks are to notice and address niggles before they progress into injuries and I immediately adjust my training to alleviate pressure on that area. When I perform eight shows a week, I also try to do weekly massages.
Matt Kouba
Matt Kouba (male, 34)
I'm an IFBB Pro Bodybuilder. This is My Plan to Make it to the Olympia Stage
For preventative measures, I use an inversion table daily, I get a weekly deep tissue massage from Brett at Massage Mayhem, and I make sure to stretch after each workout.
Kyle Spears
Kyle Spears (male, 29)
This is How Competitive CrossFit Lead Me to a Career in Coaching
Personally deep tissue massage works well for me and can heal most of my injuries but there are some others that have required dry needling, cupping, chiro, physical therapy to fix.
Jérôme Prun
Jérôme Prun (male, 21)
I'm a Blogger, Model, and Coach. This is How I Improve My Self Confidence with Fitness
I am doing a lot of cardio by period so I have injured my foot but I always rest, do massage and consult a doctor if necessary.
Emmanuela Pintus
Emmanuela Pintus (female, 45)
This Is How I Have Combined Yoga and Bodybuilding for 15+ Years
I feel massage is extremely beneficial for helping/metabolic waste, when I’m in competition preparation, are usually get a massage once every couple weeks.
Shotzie Cado
Shotzie Cado (female, 38)
This Is How I Train Effectively to Stay Fit While Working from Home
The best way I’ve found to recover is a good massage and/or time in the sauna. The heat helps relax those muscles, and you can massage out the kinks.
Ilez Badurgov
Ilez Badurgov (male, 31)
How I Got Into a World of Movies After Years of Tiring Training
I had lots of injuries earlier but now I have experience to avoid them. Before every workout and have a proper warm-up and stretch for a while. Also, after weight-lifting exercises, I would have regular massages.
Kandiss Lewis
Kandiss Lewis (female, 35)
How I Combine Running and Weights to Stay Fit and Work as a Model/Actor
Epsom Salt bubble baths with oils helps ease and relax the body, massages, and sports therapy to get in a really good stretch. And sleep! I am a great sleeper, no problem there.
April RaQuel
April RaQuel (female, 44)
I'm an Entertainer and Model. This is How Fitness Helps Me Stay in Shape
The older I get the more important therapy becomes because my body is not as resilient as it was 25 years ago, lol, so I also do as much massage therapy as possible. All of this helps to support my body as I continue with such a highly active lifestyle.
Fa Biente
Fa Biente (male, 28)
I'm a Lifestyle, Travel and Fitness Influencer. How I Went from Overweight to Fit
I get a regular massage with @magic.hands.massages on Instagram and I see an osteopath @jessammarosteopathe on Instagram. I also take L-Carnitine to improve sports recovery.
Alex Crockford
Alex Crockford (male, 29)
I'm the Creator of Crockfit. This is How I Eat, Train, and Maintain Good Mental Health
Elaborating more on what I said above, this is all about smart training. Prevention is always better than cure, which is why I do my mobility routine (watch video). I get regular massage and chiropractor, and on top of that I look after myself during training. 
Cristian Duque
Cristian Duque (male, 27)
Why I Love Sports and Fitness Despite Having Osteoarthritis
I love having Myosofacial massages because they help me recover pretty well after each training session.
Krzysztof Ćwiertnia
Krzysztof Ćwiertnia (male, 29)
How I Build Muscle Mass Despite Having a Fast Metabolism
When something hurts, I would reach for some anti-inflammatory drugs, and when I suffer a lot, I would go for a sports massage.
Helga Gudmundsdottir
Helga Gudmundsdottir (female, 45)
This Is How I'll Maintain My Sixpack Until Age 70
And also I had regular massages as well when I was competing. There is always something that you can do instead of a movement that’s causing pain.
Viktoria Kay
Viktoria Kay (female, 36)
I'm a Model and Influencer. This is How I Maintain My Hourglass Figure
Professional massages and hot baths are great! Meditation as well; especially for setbacks! Sleep is also very important to me, I sleep a minimum of eight hours a night.
Amie Behave
Amie Behave (female, 30)
I'm a Vegan Personal Trainer. This is How I Got Stronger After Brain Surgery
Warm up efficiently, make sure you stretch after training, get regular sports massage, practice yoga and LISTEN to your body.
Nyla Fuller
Nyla Fuller (female, 34)
How I Work as a Canadian Fitness Model, Bikini Competitor and Business Professional
I have several injuries dating back to pre-bodybuilding days that reduce my range of motion and can get aggravated. To manage these, I stretch, foam roll often, get deep tissue massages (preferably weekly) and get chiropractic adjustments as needed. I also modify or avoid exercises that would strain old injuries.
Francesca Esker
Francesca Esker (female, 33)
How Fitness and Bodybuilding Helped Me Win 4 Muscle Beach Trophies
What I’m doing now is resting more and train in the pool! Water is still powerful plus less impact! No excuses ha! I want to focus more on massages too.
Denise Guidry
Denise Guidry (female, 42)
I'm a Model and Fitness Coach. This is How I Became 4x Overall National Bikini Champion
To effectively prevent further injuries, I maintain flexibility and keep my core strong with core exercises into my workouts. I get a massage at least twice per month along with at least one session of myofascial release per week.
Chyanne Jacomini
Chyanne Jacomini (female, 34)
How I Became an IFBB Pro Bikini Competitor After Giving Birth
However, I do have a nagging ache with my hip flexor. To take care of that issue, I use a CBD topical pain reliever and a massage gun, it’s a deep tissue massage gun similar to the Hypervolt gun. ☺
Shammara Abdulkhaaliq
Shammara Abdulkhaaliq (female, 45)
How I Feel in Love with Bodybuilding and Became IFBB Pro
I was never injured. I take a rest day when my body tells me. I take regular massage, hyper volt, cupping, stretch, foam roll and I see a chiropractor regularly.
Holly Noll
Holly Noll (female, 33)
I'm a Plant-Based Sports Nutritionist. This is How I Eat, Train and Stay Motivated
Physically speaking, ice baths, elevation, mobility and massage are huge tools I use to recover and to heal injuries.
Bianca Solo
Bianca Solo (female, 25)
How Fitness Helped to Overcome My Postpartum Depression
OMG OMG OMG! I LOVE massages. I wish I could tell you I go every week. But when I feel tension building in my muscles, I do schedule an appointment with my massage therapist.
Hulda Waage
Hulda Waage (female, 35)
I'm a Vegan Powerlifter. This is My Plan to Become World Champion
I have a good routine. Weekly massage, hot and cold baths and streching and foamroalling at least five times a week.
Anna Rose Bain
Anna Rose Bain (female, 35)
How Crossfit Made Me Discover True Health, Strength and Endurance
The more I can take care of myself, the more I’ll be able to take care of and enjoy my family. I’ll be continually checking in with myself to see if I need a break, or a massage, or whatever it takes, to do this. And the training will continue. Consistency is key!
Mario Impens
Mario Impens (male, 36)
This is How I Competed in Both National and International Shows
I also listen to my body when it needs rest, I will implement an extra rest day and I try to go for deep tissue massages once month so this also helps recovery and can prevent injuries or blocked muscles.
Jennifer Reece
Jennifer Reece (female, 42)
I'm an IFBB Figure Competitor. This is How Bodybuilding Gave Me Transformative Evolutions
I avoid injuries by taking a proactive approach. I have an amazing team of health care professionals that I visit often. I regularly attend deep tissue massage. I have frequent chiropractic, physiotherapy and osteopathic treatments.
Pamela Jean Noble
Pamela Jean Noble (female, 31)
I'm an Actress and Model. This is How I Stayed Healthy During My Pregnancy
Now, I have no problem saying “no” if it means I will be better off. I am not a fan of the trying to fit an hour in if it means low sleep because sleep is just as important as working out. I also am a huge fan of seeing a chiropractor (I see Jeffrey Trigo in Huntington Beach) and massages.
Keri Ann Heitzman
Keri Ann Heitzman (female, 37)
I'm an IFBB WP Olympian. How I Kept Going After a Traumatic Brain Injury
I stand to educate and empower individuals to create the life they want to live through personal training, mindset coaching, massage therapy, and nutrition. I enjoy public speaking events and working with the youth in our community.
Goran Borkovic
Goran Borkovic (male, 32)
How I Made a Remarkable Comeback to Bodybuilding After a Serious Motorcycle Accident
Sauna, massages, swimming or longer walks are my second choices. Even when it’s my rest day. I’ll rather have active rest than sit home for hours. That’s what helps with the faster recovery and nusproducts of exercising.
Amanda Essen
Amanda Essen (female, 24)
I'm a Fitness Model, Coach, Athlete. This is How I Went from Weak to Strong
I need to stretch, train movement and mobility training regularly. I use supplements like magnesium and msm that helps me to recover and keep my joints good. I mostly stretch myself at home, but when I got too much pain I go for deep tissue massage.
Nancy Di Nino
Nancy Di Nino (female, 47)
How I Train and Inspire Women to Reach their Health and Fitness Goals
In order to avoid injuries, I make sure to foam roll and stretch as much as I can. I also get regular massages.
Maya Nassar Maalouf
Maya Nassar Maalouf (female, 33)
How I Train to Become an International Fitness Model Champion
I don’t do any foam rolling or massage for recovery as my body is quite sensitive and I feel sometimes it makes the pain worse. I simply take time to rest, do light cardio or do some stretching.
Nathan Joseph
Nathan Joseph (male, 28)
How I Went from the Aesthetic Side to the Mental Aspect of Training
To recover, I’ll use a foam roller rarely and stretch. Sports massages are something I will implement in 2020.
Randalene Sergent
Randalene Sergent (female)
I'm a Bikini Champion and Track & Field Pole Vaulter. These are My Best Fitness Hacks
For recovery tools or techniques, I get massages and go to a chiropractor regularly. Thank you, Dr. Perl and staff. At home I use 2 lacrosse balls in a sock and a foam roller. They stay on my living room floor.
Rashid Zirak
Rashid Zirak (male, 38)
I'm a Strength and Conditioning Coach. This is How I Eat, Train and Play
We use many techniques for recovery. Sometimes I’d get a massage, pool session, progressive muscle relaxation, ice bath, and stretching.
Alejandra Estefanía
Alejandra Estefanía (female, 30)
I'm a Fitness Influencer and Lawyer. This Is How I Train and Stay Fit
Fortunately, I have never had an injury while training, I’ always very focused on doing precise movements to avoid injuries. The best way for me to recover and rest is to take a shower, get in my PJs and spend the day on the couch =) . I also love massages and I tried to get one once a week.
Albert Shao
Albert Shao (male, 33)
How I Plan and Prepare for Bodybuilding Contests
Often, my back gets really tight so I tend to have one of those massage mats from Kohl’s or Target. I also use a lacrosse ball and a rumble foam roller.
Allison Vaeth
Allison Vaeth (female, 28)
I'm an IFBB Bikini Pro. How I Train People to Become Successful in the Bodybuilding World
When I know that I am feeling off I will NOT push it. I also don’t overdo it on my lifting. I always focus on progressive overload but when I am feeling a little tired or sore, I do not push it. I also frequent the chiropractor and get massages once a week.
Tameika Gentles
Tameika Gentles (female, 33)
How I Lost 100 Pounds Naturally and Became a Nomad Personal Trainer
I do massages weekly but not as a part of my recovery routine. More for self care!
Tony DiNinno
Tony DiNinno (male, 52)
I'm a Competitive Bodybuilder and Fitness Model. This is How I Train, Eat and Recover
Recovery is a big aspect of bodybuilding and being older it does take longer for me. I have found with proper nutrition and rest it helps with my recovery. I always do warm up sets and stretch to prevent injuries. I have used deep tissue massage and foam rolling also.
Bonolo Mahlangu
Bonolo Mahlangu (female, 26)
How Fitness Made Me Feel Comfortable In My Own Skin
On Fridays, I go for a full body massage that helps with relaxing the muscles.
Martine Warmann
Martine Warmann (female, 36)
I’m a UKBFF Bikini Athlete. This is How I Help Moms to Lose Weight
I very rarely suffer with an injury, in fact I’ve only had one injury, which dated back to my Powerlifting days, however the second I feel the slightest unusual niggle I get a Gua Sha massage from the best in Leicester ‘Hitesh the Healer’ @hitesh_healer.
Carla Dunlap-Kaan
Carla Dunlap-Kaan (female, 65)
I'm an IFBB Ms. Olympia Champion. This is How I Eat, Train and Stay Strong at 65
I also absolutely LOVE rolling on a ball, roller or with a massage stick. I have been rolling for many, many years before it became a thing in fitness. I spend as much time rolling as I do training-about 40 to 60 minutes several times a week.
Hanah Fjelddahl
Hanah Fjelddahl (female, 23)
How I Became a Pro Ballet Dancer and Now Teach Ballet as a Form of Fitness
If I’ve really used my muscles in a session, I’ll massage my muscles to loosen them up using my hands or the Hypervolt handheld massage device.
Joe Seeman
Joe Seeman (male, 28)
How I Made the Leap From Amateur to IFBB Pro Bodybuilder
I’ve been fortunate enough to not have any major injuries, just aches and pains here and there. I regularly go for massage therapy every other week as well as a chiropractic adjustment once a month. I find this along with daily stretching really helps me to prevent injuries.
Charlie Seltzer
Charlie Seltzer (male, 43)
How I Went From an Obese Teenager to a Fit Medical Doctor
I do not use any recovery aids like massage or steam or sauna. I love all three, but there’s a time issue with massage and my gyms do not have steams or saunas. If I do every get access to one or the other, you can be assured I will use them. 
Csillag Sulyok
Csillag Sulyok (female, 40)
I'm an Ethical Vegan and Bikini Model. This is How I Eat, Train and Workout at 40
I regularly go to sauna for massage, even every 3-4 months to chiropractor. Thankfully, I did not have any serious injuries so far, probably because I focus on prevention, and this would be my advice to everyone: Avoid over exercising, take enough rest, mentally as well (meditation).
Tamoor Arif
Tamoor Arif (male, 36)
How I Stay Consistent to Reach My Bodybuilding Goals
I am not a big fan of deep tissue massages or any other treatment unless I need it as I did for my tennis elbow and knee inflammation.
Victor Costa
Victor Costa (male)
I'm a Transformation Specialist. Here's How I Build My Muscles Naturally
I have a saying, “Take a rest day when you need it or, the rest day will take you”. I sleep for seven to eight hours per night. I don’t use supplements or massage tools.
Jessica Dickson
Jessica Dickson (female, 28)
I'm an IFBB Bikini Competitor and a Personal Trainer. This is How I Eat, Train and Stay Healthy
The best antidote to an injury to is to address the reason it and not place a band-aid on it. If you have a constantly sore back, I wouldn’t suggest getting regular massages, but rather look at how you move and walk and utilizes the muscles in your back and torso.
Belinda Norton
Belinda Norton (female, 43)
I Have Written 5 Books about Fitness and Training. This Is How I Stay Fit and Healthy Myself
I have certificates in personal training, nutrition, and massage and also hold a Diploma in Marketing and love to learn new things daily.
Michael Fatboyslim
Michael Fatboyslim (male, 26)
How I Became a Leading Online Fitness Transformation Coach and Celebrity Trainer
Stretching, or more specifically mobility work, light foam rolling or massage can also help in ‘flushing’ the muscles, removing waste products and encouraging blood flow to the muscles, which in turn brings in nutrients gained from good nutrition and improves recovery.
Deniz Saypinar
Deniz Saypinar (female, 25)
How I Trained to Become the First Turkish Woman with IFBB Pro Status
Also for recovery, I’m having a sauna and Thai massage.
Donna McGinn
Donna McGinn (female, 56)
I'm an IFBB Professional Bodybuilder. This is How I Build My Muscles and Compete After Age 50
My name is Donna McGinn. I am an IFBB Professional Bodybuilder, licensed massage therapist and a certified personal trainer/prep coach/posing coach, sports nutritionist — Anything to do with bodybuilding, the muscles and showcasing them on stage.
Anne Navarro
Anne Navarro (female, 40)
How Continuous Self-improvement and Development Helps Me Get Better and Stronger
Recovery: I’ll use my Hypervolt (massage gun), do yoga and foam roll. I’ll lay on my acupressure mat as well for recovery. Stretching every day is important to me.
Carissa Joy Johnson (Monroe)
Carissa Joy Johnson (Monroe) (female, 34)
How I Made a Miraculous Comeback in Bodybuilding Following a Horrific Accident
In addition to the best recovery supplements, I enjoy a good deep tissue massage and also love the Hyperice Hypervolt to work out knots from training.
Tim Conde
Tim Conde (male, 26)
How I Keep Going and Continuously Build a Bigger and Better Physique
This will ensure that I can come back to the gym and have optimal workouts without further injuring myself. As a Flexgun athlete, I can use this deep tissue massage gun daily to help with muscle recovery.
Melissa Sarah Wee
Melissa Sarah Wee (female, 36)
How Bulimia Got Me into Training and Competing in NPC Women's Physique
Occasionally I go for massages to help reset my whole body, I also foam roll and use a massage gun to help in recovery.
Terrance Brown
Terrance Brown (male, 30)
How I Work as a Personal Trainer and Film a Fitness Documentary
Imyofascial release is important for the human body (sometimes called soft tissue therapy) includes massage and foam rolling. Performed immediately before and after exercise, it helps decrease feelings of delayed onset muscle soreness while speeding muscle recovery, I do this every two weeks.
Morgan Mitchell
Morgan Mitchell (female, 33)
How Training Makes Me Love the Way I Feel Physically and Mentally
The best thing I did was find a holistic doctor that helped me tremendously with recovery. I continue to see him every week to prevent injuries from happening again. I also go to a physical therapist and find that massage really helps with recovery as well.
Tabraiz Gondal
Tabraiz Gondal (male, 36)
How Bodybuilding Gave Me Purpose and Taught Me to Work for My Dreams
Sleep is my only recovery tool And occasional massages. When I sleep well I feel good. Nothing else is needed.
Nick Cheadle
Nick Cheadle (male, 30)
How I've Built a Safe Gym for Coaches, Bodybuilders and Powerlifters
I see our in-house chiropractor once a week for a tune-up and regular massage, dry needling and adjustments.
Anita Perry
Anita Perry (female, 64)
How I Work as a Yogi, Author and Educator after 42 Years in Health and Fitness
I alternate poses in my yoga practice to target different areas. I am a great believer in massage therapy and acupuncture to handle injuries.
Pat Gilles
Pat Gilles (male, 36)
How I Became a Pro in Fitness, Cycling and Sailing and America's Most Inspiring Trainer
With regard to recovery, my third pillar of fitness, my philosophy is you can’t over-train, you can only under recover. It’s critical to keep your healthy and prevent burnout. Recovery not only includes structural workouts, but it includes sleeping eight hours per night, massages, hot-cold-hot-cold showers/plunges, rolling out, etc.
Eric Helms
Eric Helms (male, 36)
How I Work as a Chief Science Officer to Support Lifters Professionally
I also get a massage on a weekly basis after my last training session of the week from a sports masseuse, ensure I consume adequate protein, get a baseline level of activity (7k steps per day goal), consume plenty of fruits and vegetables, and I take a handful of evidence-based supplements.
Nidhi Mohan Kamal
Nidhi Mohan Kamal (female, 35)
I'm a Nutritionist, Strength and Yoga Trainer. This is How I Eat, Train, and Meditate
Plus, I have gone for healing massages to help me cope with the mental and physical trauma of illness and injury. But, these are still easy things, worst is going back to gym for training and being a beginner again.
Emma Hurst
Emma Hurst (female, 38)
From Bodybuilder to Politician. How I Still Keep Fit and Healthy with a Plant-Based Diet
I have tight shoulders and poor flexibility. Yoga just isn’t my thing. I try to fit in regular massages when I can and I spend a lot of time on the roller. I have torn muscles more than once and the recovery time just isn’t worth it.
Norma Reynolds
Norma Reynolds (female, 34)
How I Went From Car Accident Victim to Natural Vegan Bikini Pro
So, this approach has helped me a lot. I look at it like scheduling that massage, or that hot soak. You don’t have to do it, but you usually are glad you did.
Julie Germaine
Julie Germaine (female)
How Being a Mother Doesn't Stop Me from Training Hard and Staying Super Fit
When I turned Pro, I had a much healthier overall fitness routine. Nearly daily I soak in a hot bath to ease muscle soreness, and I can tell when my body is building up tension that only a deep tissue massage can release.
Shelby Guillaume
Shelby Guillaume (female, 28)
I'm a CPA IFBB Athlete. This is How I Found My Identity Through Bodybuilding
My name is Shelby Guillaume. I grew up in Saskatchewan and currently live in Ontario, Canada. Currently, I go to school for nutrition, and am a certified sports and therapeutic registered massage therapist as well as being a certified yoga teacher, eastern trained in Thailand.
Daniela Leccisi
Daniela Leccisi (female, 36)
How I Stay Strong and Compete in Bodybuilding Despite Having Hashimoto's Thyroiditis
I go to sauna once a month since I don’t have easy access to a sauna now, massage once a week have been a good help for sure, and floating tank once a month. I also use a shakti mat 45 minutes every second day.
Nucia Freitas
Nucia Freitas (female)
I'm a Full Time Bikini Athlete and IFBB Pro. This Is How I Stay Fit in My 40s
Also, I do massages when I have pain but it’s not really something I do on regular basis. I usually do foam rolling about 3 times a week, when I feel like doing so.
Sean Harley
Sean Harley (male, 40)
I'm the Founder of Rock Solid Nutrition, IFBB Pro and 12x Cover Model. This Is How I Stay Strong and Fit
I have various rollers and massage balls at home that I can use to help alleviate some of that but usually the best fix is going in to see a knowledgeable massage therapist that has experience with bodybuilders/athletes and fascia.
Jay Campbell
Jay Campbell (male, 48)
I'm a Top Biohacking Expert. This Is How I Will Stay Fit at 50 and Beyond
When combined with percussive massage gun therapy (I rotate between Life Pro Pulse and Theragun G3 for usage in my home) as well as ART (Active Release Technique/Cranial Sacral) massage once per month, it’s a nearly unbeatable combination.
Markus Kaulius
Markus Kaulius (male, 41)
I'm the Founder of Magnum Nutraceuticals. This Is How I Train, Eat and Recover
I get massage therapy, chiropractic, laser treatments etc – injuries RARELY heal on their own and at best, they become a problem for tomorrow. Tomorrow always comes, so I deal with problems today.
Viktoriia Voronina
Viktoriia Voronina (female, 25)
How the Death of My Parents Motivated Me to Become a Personal Trainer
To recover, I focus on resting and sleeping 7-8 hours daily. I also use a foam roller, deep tissue massage, and dry brush.
Katya Gorbacheva
Katya Gorbacheva (female, 27)
I'm a Natural Vegan Bodybuilder and Powerlifter. This Is How I'm Empowering Busy Women to Get Stronger
We’re animals, yes, but have a capacity to treat ourselves in many other ways – potlucks and hiking with friends, board game nights, painting, writing, massage, date with a favorite book, or just sleeping more…
Eve Dawes
Eve Dawes (female)
I'm a WBFF Pro Diva. This is How I Combine Bodybuilding with Running My Own Business
I used to use a foam roller on my legs but I’ve got really into the pressure point massage sticks, which hurt like crazy and tend to leave bruises (I may be a bit heavy handed). I’ll do that a couple of times a week while I’m stretching in front of the TV before bed. I also get deep tissue massages at least once a month.
Matt Karstetter
Matt Karstetter (male, 36)
I'm a Competitive Bodybuilder, Builder of Multiple Gyms and Gym Products. This Is How I Eat, Train and Recover
In bodybuilding, the chances of getting hurt is 100%, especially after your 20s. You just do your best to train around the injuries and heal as quickly as possible. Deep tissue massage work, yoga/stretching and mediation work the best for me.
Chris Johnson
Chris Johnson (male, 46)
I'm a CEO of a Supplement Company, Coach and IFBB Pro. This Is How I Eat, Train and Recover
I see an osteopath and get acupuncture and massage treatments a few times a year.
Valentin Bosioc
Valentin Bosioc (male, 36)
This is How I Became the Most Followed Sports Influencer in Romania
To avoid injuries and setbacks, I always make sure I do a proper warm-up routine, stretching at least twice per week, if I have the time I go for a spa day, massage and all that. But I make sure I get a minimum six or seven hours of night sleep.
Shea McLaughlin
Shea McLaughlin (female, 29)
I'm Registered Kinesiologist and Personal Trainer. This Is Why I Love Fitness
Massages, FST, stretching, yoga, physiotherapy & exercise therapy.
Nir Shamir
Nir Shamir (male, 25)
How I Combine Movement, Yoga and Calisthenics to Become Fit and Strong
The rest is critical for recovery. I always massage the area, use ice and a heat pack (separately), take turmeric pills and finally, attempt to awareness and care of the area and imagine it healthy.
Brittany Noelle
Brittany Noelle (female, 30)
I'm a Luxury Personal Trainer. This Is How I Train, Eat and Compete
Get massages monthly.
Allison Fahrenbach
Allison Fahrenbach (female, 35)
I'm a Natural Pro Figure Athlete. This is How I Combine IBD and Bodybuilding
also see a massage therapist for stretch therapy and massage every two to four weeks. I also pray, journal and read for mental relaxation and recovery.
Sara Bigatti
Sara Bigatti (female, 28)
How I Went from Sales Consultant to Personal Trainer and Fitness Studio Owner
My recovery involves extra-sleep, nice meals, company of nice friends. I listen to my body, maybe get a massage, drink plenty of water. Foam rolling is my best friend in this moments!
Roshni Sanghvi
Roshni Sanghvi (female, 30)
I'm a Plant-Based Sports Nutritionist. This is How I Train and Eat for Body Transformation
A good night sleep and never going too many days without meditation is my mantra to recovery. Unlike a few years before, I also do religiously take rest days, include cupping and sports massages and avoid eating too much junk.
Brandan Fokken
Brandan Fokken (male, 40)
How I Have Appeared on 31 Fitness Magazine Covers and in over 300 Magazines
Now I train smart, I mostly try to maintain than anything. Of course, I will push here and there, but I just take joy in being there. I use chiropractic care, massage, eat right, rest and that all helps keep me going.
Kiana Nirvana Loomis
Kiana Nirvana Loomis (female, 23)
My Passion Is Fitness. This Is How I Learned the Importance of Rest and Recovery
I also love a good massage, but schedule them more-so for the mental relaxation and recovery than the physical as the research doesn’t support that massage is really that beneficial for physical recovery (though it can have a huge mental benefit that may carry over to your training).
Scott Shetler
Scott Shetler (male, 44)
I'm a Vegan Strength Coach. This is How Fitness Has Been Part of My Life for 28 Years
My shoulders, elbows, lower back and one of my knees tend to bother me pretty regularly and I can usually manage this with some high rep band exercises for joint integrity, and other therapeutic modalities such as ice, heat, massage, etc.
Ryan Shen
Ryan Shen (male, 29)
How I Went from Weight Training to Calisthenics to Achieve Muscles Mass, Strength and Coordination
Sometimes injuries happen no matter how much warm up I did. I would use ice to speed up the recovery and form roll/massage it. I do not just focus on the particular injured muscles, I would form roll/massage muscles around the injured area as well. Because surrounding muscles could impact the injured muscles since muscles are connected.
Asontia Alex
Asontia Alex (male, 29)
How I Went from Bullied Child to Mr. Strength Africa
I really do not take any recovery supplements or tools, but I use the electric water massage bed at least three times a week.
Dave Cunningham
Dave Cunningham (male, 33)
How I Maintain an Impressive Fitness Model Physique after 17 Years of Training
I’ve taken my gym bag all around the world and its got everything I could need in there – resistance bands, wrist/knee wraps, knee sleeves, massage balls, three different weight belts, Vibram training shoes (I bought specifically for calf training), squatting shoes and other bits and bobs that I’ve accumulated over the years.
Will Harris
Will Harris (male, 33)
I'm a Strongman Athlete. This Is How I Win Strongest Man Competitions and Set Deadlift Records
Making time for ice baths, massages, body tempering, and addressing mobility restrictions will pay off in the long run and keep you healthy and able to train well into your later years.
Daz Hallett
Daz Hallett (male, 49)
How I Won Mr. Universe, Got Surgery and Then Won Mr. Universe Again
I’ve done pretty well over the years as I’ve only ever had one injury from actual training and that was a calf tear about five months ago. I try to train smarter not just harder. My recovery was quick due to my knowledge and I was able to give myself rehab massages to enable my recovery.
Shelli Beecher-Seitzler
Shelli Beecher-Seitzler (female, 46)
How I Earned My WNBF Fit Body and Masters Figure Pro Cards in Less than Half a Year
Unfortunately, I average five hours of sleep nightly. If I could achieve longer and deeper sleep I know I facilitate more muscle growth and cell turn over! Guided (gratitude and empowerment) meditations, deep-tissue massage and acupuncture definitely help with my sleep quality.
Nigel St Lewis
Nigel St Lewis (male, 39)
How I Don't Make Excuses and Compete on the Highest Level as a Natural Bodybuilder
Be smart, no ego, that said though I have never suffered any major injuries that’s put a stop to my training, I would strongly advise stretching before and after training. Advise I should take on board myself as I too neglect doing so, I would also advise having frequent physiotheraphy or sports massage, lifting puts an incredible amount of pressure on your joints you only have to see what’s become of Ronnie Coleman as an example.
Nick Staro
Nick Staro (male, 26)
How I Came Back Strong after a Motorcycle Accident and Placed 2nd in Mr. Hellas
Otherwise, I like to have deep tissue massages once or twice a month. I pay big attention to training smart in order to avoid serious injuries. I do proper warm ups for every workout and the corresponding  stretches at the end of each one.  
Alex Buffone
Alex Buffone (male, 24)
How I Train, Eat and Prepare to Be the First Male Vegan Athlete on the Mr. Olympia Stage
Monthly chiropractic and massage work is something I’ve been doing for a few years now and it truly has helped with back pains and any small injuries.
Brian Dobson
Brian Dobson (male, 62)
How I Train Hard, Set Lifting Records and Keep My Abs at 62
I try to sleep eight hrs at night and if it hurts, I will get massage, Theragun, acupuncture, etc.
Ingrid S. Clay
Ingrid S. Clay (female, 39)
I'm a Fitness Instructor, Personal Trainer, and Plant-Based Chef. This is How Fitness Has Become My Meditation
Post training my recovery is pretty gangster. I do ice baths, I get stretched by someone else twice a week, I stretch myself, I also do electric stem where I use the Power dot. It is an electrical stimulation App and equipment you can use for recovery, while training, for massage, injury, or even while flying long distances.
James Ruckert
James Ruckert (male, 28)
I Used to be an Overweight Teen. Now, I'm a Fitness Author, Personal Trainer & Calisthenics Coach
Some other bonus things I use and find work well are walking on rest days, soft tissue work, cold/contrast showers, saunas and massage.
Eva Tretjakova
Eva Tretjakova (female, 42)
How I Juggle Being Mom, Wife, Fitness Instructor and Bodybuilding Champion
I see myself for the next five years in the same body shape (I hope :)) ). I am happy now what I’ve achieved and would like to improve my flexibility and mobility after a back injury. Next year 2020, I am planning to study Sport massage.
Zack Belknap
Zack Belknap (male, 27)
I'm a Vegan Bodybuilder. This is How I Build Muscle with Plant-Based Diet
I have only ever dealt with one injury and it was a shoulder impingement that lasted about seven months. I tried everything I could think of including visiting a physical therapist, doing daily PT exercises, getting weekly massages and chiropractic adjustments, stretching, foam rolling, cupping, and epsom salt rubs.
Rishiraj Kapur
Rishiraj Kapur (male, 40)
How I Went from Being Overweight to Living the Bodybuilding Lifestyle and Becoming a Fit Dad
I eat clean year-round with occasional re-feeds (a combination of complex and simple carbs. Otherwise, my carbs are as low as 50 grams a day). What I do is more like a modified keto induced by different forms of intermittent fasting. I do take a massage every once in a while.
Jae Griggs
Jae Griggs (male, 37)
At 237 Lbs, I'm One of the Biggest Vegan Bodybuilders. This Is How I Eat, Train and Get Big
Other days I might have to work on my website, or edit some videos so I will use those days as my off days. I like to call those productive rest days. I’m also a firm believer in getting massages and adjustments to aid in recovery. And take vacations!
SuzAnne Llano
SuzAnne Llano (female, 49)
How I Started Competitive Bodybuilding at 40 and Fell in Love with the Discipline and Commitment
I have a membership for monthly massages which I believe every athlete need.
Stefano Manassero
Stefano Manassero (male, 56)
How I Won Competitions, Retired for 17 Years and Then Made a Winning Come Back at 50+
As an over 55 athlete priority is to keep the body healthy inside and outside. I do get sport massage every 2 weeks and I do some form of meditation (mindfulness).
Eric Leto
Eric Leto (male, 33)
How I Became a Vegan WBFF Pro Fitness Model and European Vice Champion
During contest preparation, I do once a week a deep tissue massage at a friend’s massage Spa (demasseur.lu) to recover properly from the heavy weight lifting sessions.
Amy Newton
Amy Newton (female, 28)
I'm Vegetarian and Living Proof That You Can Grow Muscle Without Eating Meat
Day to day, my recovery includes – daily foam rolling (Blackroll make my favourite rollers), stretching, tonnes of water and supplements. I take two rest days minimum per week too. Could sleep better, but there’s always something to work on. I do a bit of gua sha (scraping) on myself and aim to be good and go for a sports massage minimum once a month.
Carla Hampshire
Carla Hampshire (female, 58)
I'm 58, Pro Bodybuilder, Author, and Grandmother. This is How I Stay Fit
Another important aspect of recovery and taking care of the body is to have regular visits with a massage practitioner, acupuncturist, chiropractor, physiotherapist, or osteopath. I am blessed to have wonderful people on my healthcare team.
Karina Inkster
Karina Inkster (female, 33)
How I Train and Eat as a Straight Edge Vegan Who's Allergic to Raw Fruit and Nuts
I’m the author of two books (Vegan Vitality: Your Complete Guide to a Healthy, Active, Plant-Based Lifestyle; and Foam Rolling: 50 Exercises for Massage, Injury Prevention, and Core Strength), with a third book on strength training with resistance bands coming out in Spring of 2020.
Alex Carneiro
Alex Carneiro (male, 31)
How My Motivation Has Changed the Way I Train, Eat and Recover
If I had an intense week then I usually add a massage to finish the week and some sauna.
Kendahl Jordan
Kendahl Jordan (male, 22)
How I Got Used to Getting up Early to Workout First Thing in the Morning
Also, just taking scheduled time out of the week to fully stretch, get a massage, or do whatever you feel helps you the most is key to longevity.
Micah LaCerte
Micah LaCerte (male, 40)
I'm the Owner of Hitch Fit, WBFF Muscle Model World Champion and Iron Man Cover Model
Stretching is something I take about 10-15 minutes out of my day to do. I do it in the am close to my cardio session. Massage is something I try and get a few times per month.
Rick Ryan
Rick Ryan (male, 62)
I'm 62. This Is How I Train, Eat and Recover for a Contest Body Fat Percentage of 4.9%
Injury, from doing 100 lb dumbells when I was not ready for it – my chest muscles spasmed and the solution was massage therapy.
Ishaan Verma
Ishaan Verma (male, 23)
How I Got a Job Training Clients at My Gym after Just 2 Years
The recovery techniques I use to recover is stretching (dynamic and static), myofascial release, massage, sleep and nutrition.
Shane
Shane (male, 35)
How I Prepare for the Classic Physique Division after 20 Years of Training
I rarely lift heavy but when I do I use total control so I rarely get injured, more so just extreme tightness in my forearms and back so massages work wonders.
Marko Drobac
Marko Drobac (male, 18)
How I Gained 25 Kg of Muscle Mass by Training 5 Days a Week
I think smaller injuries can be handled with certain massages and stretches, but anyone who has had any serious injuries knows what the problem might last a long time, so avoid hurting yourself.

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