A sports massage therapy helps with recovery, flexibility, and performance. It is not just for athletes. Anyone can benefit from this massage. You don’t need to be a pro athlete. You don’t even need to go to the gym often. A sports massage can help if you are training for a goal, trying a new sport like pickleball, or want your body to feel good for daily movement.
“Sports massage is great for anyone who’s active,” says Melissa Marek, PT, DPT. “It helps with recovery from an injury, lowers the chance of getting hurt, and eases tight muscles as you move more.”
If you’re asking, What is a sports massage? keep reading. We explain how it works and why you may want to add it to your routine.
What is Sports Massage Therapy?
Sports Massage Therapy is a specialized type of massage therapy tailored to the unique needs of people who stay active; whether that’s training for competition, exercising regularly, or simply dealing with the physical strain of daily life.
While it was originally developed to support athletes at the highest level, from marathon runners to Olympic champions, it isn’t just for professionals. Weekend warriors, casual gym-goers, and anyone experiencing muscle tension, tightness, or fatigue can benefit. By focusing on the muscles most affected by your activity, sports massage helps improve performance, speed up recovery, and reduce the risk of injuries.
How Does Sports Massage Therapy Work?
Common techniques
A sports massage uses different strokes and moves. These include:
- Long gliding strokes (effleurage)
- Kneading (petrissage)
- Tapping or percussion (tapotement)
- Deep compression
- Vibration
Sports massage can also include active work. The therapist may stretch your muscles or move your joints during the session. This is sometimes called mobilization.
Increased Circulation
These methods improve blood flow to the muscles. Better circulation brings more oxygen and nutrients to tired muscles. It also helps remove waste products, like lactic acid, that build up during exercise. This reduces soreness and speeds up healing after hard activity.
Releasing Tension
Deep pressure and stretching help loosen tight spots, or “knots,” in muscle fibers. Massage works on adhesions and trigger points so muscles can relax and lengthen. It also helps break down scar tissue, restoring flexibility and range of motion.
Neuromuscular Effects
Sports massage also affects the nervous system. It can lower pain signals and make the body release endorphins, your natural pain relievers. It also reduces stress hormones. Together, these effects ease pain, calm the body, and support recovery.
Benefits of Sports Massage
Many people try sports massage to improve performance. But research shows it does not directly make you better at sports. Still, sports massage has many proven benefits. It helps your body recover. It can reduce pain or soreness. It enables you to feel and move better. These benefits can also indirectly support your performance. Here is what research says about sports massage therapy.
Eases Soreness After Workouts
After a hard workout, your muscles may feel sore. This is called delayed onset muscle soreness (DOMS). It usually peaks 12 to 48 hours later, while your muscles repair and get stronger.
A review of 29 studies in BMJ Open Sport & Exercise Medicine found that sports massage after exercise reduced soreness by 13%. This means less discomfort and faster recovery between workouts.
Reduces Fatigue
It’s normal to feel tired after a tough workout. But if you feel tired all the time, it can hurt your training and raise your risk of injury. A review of 99 studies in Frontiers in Physiology found that massage worked better at lowering tiredness than other recovery methods. These include stretching, compression gear, and cold therapy.
Improves Flexibility
A review of 29 studies in the BMJ found that sports massage can improve flexibility. Better flexibility helps you move more easily in sports, workouts, and daily life. It also lowers your risk of strains and sprains.
Aids Recovery
Recovery is important after an injury or a tough workout. Good blood flow helps your muscles and tissues heal. A small study in The Journal of Alternative and Complementary Medicine showed that massage can improve blood flow. Another study in the Journal of Sport Rehabilitation found that deep tissue helped people with knee tendonitis recover faster.
More research is still needed. But these studies suggest that sports massage can support your body’s natural healing process.
Promotes Better Sleep
Sleep is very important for recovery. During sleep, your body repairs and rebuilds. This helps you feel rested and ready for your next workout. Good sleep improves recovery, reduces discomfort, and supports better performance. Research supports this. A study in BMJ Open Sport & Exercise Medicine found that elite para-cyclists who got weekly or bi-weekly massages for 18 months reported better sleep. They also said it helped them train and perform at their best.
Enhances Mental Readiness
Sports and exercise need more than just physical strength. They also need focus, confidence, and resilience. A positive mindset can change how you perform and feel. A 2023 review of 114 studies in Sports found that sports massage lowers stress and anxiety. It also improves mood.
By helping you relax and think clearly, sports massage can make you feel more prepared, motivated, and ready for your next challenge.
What to Expect – and Wear – at a Sports Massage
At your first session, the physiotherapist will talk with you before starting. They will ask about your medical history, running history, your goals, and any injuries.
Then, they may check your posture and test your movement. From this, they can suggest a treatment plan.
Keep these points in mind:
- One session will not “fix” everything.
- Speak up if you feel ongoing discomfort.
- If you notice improvements, book a few more sessions.
- If you don’t notice improvements, ask for a re-check or referral to another specialist.
What to wear: Choose loose, comfortable sports clothes. Avoid tight clothing, since it may stop the physiotherapist from reaching certain areas.
When Should You Get a Sports Massage Therapy?
Runners can book a sports massage at four main times:
- Pre-race
- Post-race
- For maintenance
- To help treat injuries
For the first three, sports massage therapy in Croydon is a helpful tool. If you have an injury, it should be used carefully and only as part of your recovery plan. “The timing of a sports massage is personal,” says Penny. “It depends on your experience with massage, how fast you recover, and how long the session lasts.”
Pre-Race
A pre-race massage is fast and light, not too deep. It helps prepare your body and muscles for the event. Any soreness should fade within one or two days. After that, you may notice better movement, less tension, and improved well-being. If you usually feel sore after a massage, schedule it with enough time before race day.
Post-Race
After finishing a race, a gentle massage feels rewarding. A slow, light massage can ease tired legs and lower your chance of delayed onset muscle soreness (DOMS). “Right after a race, massage can flush the legs and boost circulation,” says Penny. “If done 48–72 hours later, a stronger massage can help with any leftover soreness, tightness, or imbalance.”
For Maintenance
A maintenance massage keeps your body in good condition during training. It works on muscles that have become tight, short, or painful from repeated running. This helps improve performance in training and lowers the risk of injury.
To Help Treat Injuries
Rest and rehab are the main tools for healing injuries. But sports massage can support recovery for certain soft tissue injuries, like sprains and strains, and may help you return to training sooner.
Does a Sports massage Hurt?
The intensity depends on your tolerance, the techniques used, and the areas being treated. Sports massage can feel intense, but it should never be unbearably painful. Mild soreness afterward is normal, as deep tissue work creates small changes in the muscle fibers and stimulates repair.
The key is working with an experienced therapist who can adjust the pressure to your comfort level while still delivering effective results.
Conclusion
Sports massage is more than just relaxation; it helps recovery, flexibility, and injury prevention. Whether you’re preparing for an event, managing post-race fatigue, or staying on top of your training, it can be tailored to your needs.
When combined with good nutrition, strength training, and rest, sports massage is a valuable tool to keep your body strong, flexible, and ready for movement.
Book Your Appointment Today!
Want to enjoy a sports massage? Book an appointment now for Sports Massage in Croydon! At Medical Massage Detox, we provide personal care and excellent results for your health.
