The Ancient Recovery Hack Men Over 40 Swear by to Reverse Aging and Relieve Achy Muscles
Massages are often perceived as an expensive spa-day indulgence that you may book once or twice a year when you want to treat yourself. But as the fitness world increasingly emphasizes recovery methods like cold plunges and infrared saunas, massage therapy is starting to look less like a luxury and more like a legit protocol for peak, pain-free performance.
As someone who trains daily between lifting, running, and Hyrox workouts, stretching and mobility work admittedly fall to the bottom of my own priority list. Historically, I've treated massages as an indulgent treat. However, I recently had the chance to try a sports recovery massage at my local Hand & Stone following a 20-mile weekend run, and the experience changed how I look at it.
"Massages are all about mobility," says Carrie Weidemann, senior director of massage therapy at Hand & Stone. "Massages are great for any kind of activity. They help keep an individual as flexible as possible, and it's often used as injury prevention while also keeping them from having too much pain."
Benefits of Massage Therapy for Active Men
For men over 40, aches and muscle tightness tend to appear in predictable spots: neck, shoulders, lower back, hamstrings, and hips. Massage can help address these common problem areas by improving mobility, reducing muscle tightness, and targeting fascia, the connective tissue that surrounds muscles and can become restricted after repeated training.
"Lactic acid builds up, which is a byproduct of the repetition of the muscle, and then that gets really sticky. So the muscle fibers stick together, and then they kind of get harder for you to move," she explains. "Then, fascia comes into play, and that's where that stickiness and soreness come in."
How Often Should You Get a Massage?
It may surprise those of us who view massages as an occasional luxury, but Weidemann recommends getting one every two weeks for optimal benefits if you’re very active. If that’s not feasible, monthly sessions help, but consistency is what matters most.
Timing matters, too. The sooner you address muscle tightness after training, the faster your body can recover. Early intervention helps circulation, delivering oxygen and nutrients to muscles while assisting with the repair of microtears caused by repetitive training. Waiting too long, on the other hand, allows stiffness and soreness to set in, making recovery more difficult.
Getting the Most Out of Your Massage
To get the most out of your massage, communication with your therapist is essential. Don't be shy! Tell them which areas are tight or sore.
"Communicate to your therapist those areas of concern that you really want to focus on," Weidemann says. "Then, make sure that they address them with range of motion,"
Your massage should also include a mental reset. Stress, whether from work, training, or everyday life, tightens muscles. A quality massage combines hands-on work with stretches and mobility exercises while providing a sense of mental relief. The goal is to leave feeling loose, but also equally calm and relaxed.
Massage Modalities + Add-Ons
What about all the extra bells and whistles? Establishments like Hand & Stone offer enhancements such as aromatherapy, hot stones, and CBD oil. You can request specific techniques depending on what you’re trying to target.
Here are some of Weidemann's personal favorites:
- Theragun Percussion: Rapid pulses help break up tight spots quickly, making it ideal for areas like calves or lower back.
- Hot Stones: Heat from the stones softens dense muscle tissue, allowing the therapist to work deeper and more efficiently. This is particularly helpful for large muscle groups that tend to get tight from lifting or endurance work.
- Cupping: Lifts tight fascia toward the surface rather than pushing downward, improving circulation and releasing stubborn tension.