Sports Massage
Sports Massage
Breeze Academy
07 February 2026
When you’re ill and not quite feeling your best, the idea of a relaxing massage might sound incredibly appealing, particularly if you’re experiencing aches and pains. But, is this wise? In this article we discuss whether or not you should have a massage when you have a cold, what it can do to your body, and when you’re safe to make an appointment.
So, can you have a massage if you have a cold? In most cases, it is recommended to avoid massage when you have a cold or flu, particularly if symptoms are active or you may still be contagious. Not only is a massage unlikely to make you feel better, but it may increase discomfort, and there is also a risk of passing the illness on to your Massage Therapist.
Read on to learn more about why massage is usually best avoided when you have an illness such as a cold or flu.
It is generally advised not to have a massage while you have an active cold or other contagious illness. There are two main reasons for this. Firstly, there is a risk of transmitting infection to the Massage Therapist. Secondly, massage is unlikely to provide benefit and may increase discomfort while your body is fighting infection.
As tempting as it may be to seek comfort during illness, it is usually best to postpone non-essential appointments until you are well. During illness, your body is already under physiological stress, and massage may place additional demands on circulation and the nervous system.
The heat, pressure, and increased circulation associated with massage may temporarily intensify symptoms, rather than supporting recovery.
Additionally, massage can feel uncomfortable when you’re ill, as your body is often more sensitive to touch during this time. As a result, you may not experience the relaxing effects you would normally associate with massage.
If you have nasal congestion or sinus pressure, lying face down for a prolonged period may also worsen discomfort or breathing difficulty. In these cases, massage is unlikely to help and may make you feel worse.
Massage does not cause viral infections such as colds or flu. However, if either the client or therapist is already contagious, illness may be transmitted through close contact.
Deep tissue massage can sometimes lead to post-massage soreness or malaise, which may feel flu-like. This can include:
These sensations are a normal physiological response to deeper soft tissue work and are not signs of infection.
If you are already in the early stages of a cold, massage may temporarily intensify symptoms, as increased circulation and lymphatic activity can heighten how the body feels while the immune system is already working hard.
While massage can support lymphatic movement in healthy individuals, it is generally not recommended during active infection, as the body is prioritising immune response and rest.
If you’re recovering from a cold, it’s sensible to wait until symptoms have resolved before booking a massage. Before making an appointment, consider:
Once symptoms such as fever, sore throat, and significant congestion have settled, massage is usually safe to resume. However, some lingering symptoms such as mild fatigue or a residual cough can persist for a short time.
If you’re unsure, it’s best to wait until you feel fully recovered or speak to your therapist before booking.
The advice in this article, while specific to colds, also applies to illness more generally. There are a number of other situations where massage may be inappropriate or require modification, including:
Learn more about the contraindications of massage in our recent blog, What Are the Contraindications of Sports Massage?, where we explore each condition in more detail.
As a general rule, it’s best to avoid massage when you have a cold or other contagious illness. Massage is unlikely to speed up recovery during this time and may increase discomfort, while also posing a risk of spreading infection to others.
Once you’ve recovered, massage can be a helpful way to relax, ease muscle tension, and support your return to normal activity.
If you’re interested in becoming a Massage Therapist and learning how to manage contraindications, client illness, and safe decision-making, explore our Level 3and Level 4 Sports Massage Courses. We provide the knowledge, skills, and confidence needed to practise safely and professionally.