Sports massage is something most people have heard of, particularly if they spend a lot of time training, playing sport or working within the fitness industry. However, I’ve found that there can be quite a lot of confusion around what a sports massage actually involves. Some people assume it is simply a harder or more painful version of a normal massage, while others only associate it with professional athletes receiving treatment immediately before or after a competition. In reality, sports massage and therapy can be much broader than that, and you certainly don’t need to be an elite athlete to have one.
The more I have learned about massage therapy and sports, the more I have realised that the word “sports” can actually make the treatment sound more limited than it is. Sports massage is commonly associated with athletes because it can be incorporated around training, competition and recovery, but the techniques used can also be relevant to recreational exercisers and physically active people. What matters is why the person is having the massage, what they are hoping to get from it and how the therapist adapts the session accordingly.
So, what is a sports massage? At its simplest, sports massage is a form of manual therapy in which a trained practitioner uses different hands-on techniques to work with the body's soft tissues. Depending on the person and the purpose of the session, the therapist may focus on particular muscles or areas of the body like sports massage for calves for instance, rather than simply providing a general full-body massage. Pressure, pace and sports massage techniques can also vary considerably depending on whether the massage is being used around training, after exercise or as part of somebody's wider approach to managing the physical demands of their activity.
I think that last point is particularly important because there is no single sports massage that looks exactly the same for everybody. A runner preparing for an event, a boxer between demanding training sessions and someone who resistance trains four times per week may all have very different reasons for booking a session. Understanding those differences is where sports therapy massage becomes much more interesting than simply thinking of it as a “hard massage”.
What Is Sports Massage Therapy?
If somebody asks me “what is sports massage therapy?”, I think the easiest way to explain it is to start with the purpose of the treatment rather than the amount of pressure being used. Sports massage therapy generally involves applying massage techniques to muscles and other soft tissues with the session tailored towards the physical demands, training or activity of the individual.
A therapist would normally want to understand the person before beginning treatment. What activity or sport do they do? How frequently are they training? Is there a particular area they want the therapist to focus on? Are they preparing for an event or recovering from a demanding period of exercise? Is there anything in their health or injury history that the therapist needs to know about? Those questions matter because sports massage should not simply be a case of putting somebody on a treatment table and applying as much pressure as possible.
This is one of the misconceptions around sports massage that I think is worth clearing up early. A good sports massage isn't defined by how painful it is. The treatment should have a reason behind it. The techniques selected, the tissues being worked on, the duration and the amount of pressure should all relate to the person receiving the massage and the intended purpose of the session.
It is also important to recognise the boundaries of sports massage and therapy. Massage can be one part of somebody's approach to recovery and physical wellbeing, but a massage therapist should not be treated as a replacement for appropriate medical assessment or rehabilitation where an injury requires it. If somebody has sustained an acute injury, has unexplained pain or there is concern about an underlying medical problem, the correct response isn't simply to massage the area more aggressively. Knowing when not to treat and when to refer somebody elsewhere is part of responsible professional practice.
What Does a Sports Massage Do?
When people ask what does a sports massage do, they are often expecting one simple answer, but I think it makes more sense to think about the goal of the individual session. Depending on the circumstances, sports massage may be used around exercise, to work on specific muscle groups, to help someone feel more relaxed following training or as part of a broader recovery routine.
One of the reasons sports massage has remained so popular in sport is that athletes often report feeling better after treatment. That could mean feeling less sore, more relaxed or simply feeling more prepared to return to training. Research has found some evidence that massage can reduce delayed onset muscle soreness, usually referred to as DOMS, and may produce small improvements in flexibility. However, it is important not to turn those findings into claims that massage automatically improves athletic performance.
This is an area where I think fitness professionals need to be particularly careful with language. It is very easy to say that massage “speeds recovery”, “removes toxins” or “boosts performance”, but the scientific evidence is much more nuanced than that. A large systematic review and meta-analysis found no evidence that sports massage directly improved measures of strength, jumping, sprinting, endurance or fatigue, although it did find small improvements in flexibility and DOMS.
For me, this is actually a more useful way to understand the benefits of sports massage. It doesn't need to be a miracle treatment to have value. If an athlete feels less sore, more relaxed and more comfortable following a demanding period of exercise, that may still make sports massage a useful part of their overall routine.
What Are the Benefits of Sports Massage?
The potential benefits of sports massage depend on the person, the techniques used and when the massage takes place. One of the better-supported areas is post-exercise soreness. Research examining massage following strenuous exercise has found reductions in delayed onset muscle soreness, and broader reviews of recovery techniques have also identified massage as potentially useful for reducing perceived soreness and fatigue.
That is probably the benefit I would feel most comfortable discussing with athletes because it has a reasonable evidence base behind it. Anyone who has completed a particularly demanding resistance-training session, increased their running volume or returned to training after time away will probably be familiar with DOMS. If sports massage helps reduce the perception of that soreness for some people, it can form one part of a wider recovery strategy.
There may also be benefits around relaxation and perceived recovery. This is something I think can get overlooked when we focus entirely on physical performance data. Training and competition are not only physically demanding; they can also be mentally demanding. Some research into massage has reported improvements in feelings of relaxation and perceived recovery, alongside reductions in stress, anxiety and perceived fatigue.
Flexibility is another area where research has shown a small positive effect. This does not mean somebody should expect a dramatic or permanent improvement in mobility after one massage, but it does suggest there may be circumstances where massage contributes to a short-term improvement in flexibility.
Where I would be more cautious is claiming that sports massage directly makes somebody stronger, faster or fitter. Research has not consistently demonstrated meaningful improvements in strength, sprint performance or endurance simply from receiving massage. I think that distinction is really important. Sports massage benefits may be valuable, but they should be described realistically rather than exaggerated to make the treatment sound more impressive.
Sports Massage vs Deep Tissue Massage: What's the Difference?
Sports massage vs deep tissue massage is probably one of the areas that causes the most confusion. I can understand why, because the two can share techniques and both may involve relatively firm pressure. However, they are not simply two names for exactly the same thing.
When people ask “what's a deep tissue massage?”, they are generally referring to a style of massage that focuses on deeper layers of muscles and connective tissues, often using slower movements and sustained or firmer pressure. Deep tissue massage movements can therefore feel quite different from the lighter, flowing techniques somebody might associate with a relaxation massage.
Sports massage, on the other hand, is generally more closely connected to the individual's physical activity, training or sporting requirements. A sports massage therapist may use deeper pressure where appropriate, but they can also use lighter or faster techniques depending on the goal of the treatment. The therapist might concentrate specifically on the legs of a runner, the shoulders and upper body of a swimmer or the areas experiencing the greatest demands from a person's training programme.
So, the difference between deep tissue and sports massage isn't simply that one hurts more than the other. I think it is more useful to consider the intention behind the session. Deep tissue massage describes an approach that typically focuses on deeper tissues using particular types of pressure and movement, whereas sports massage is usually planned around the individual's activity and the reason for treatment.
If you're trying to decide between deep tissue or sports massage, think about what you actually want from the appointment. If your reason is closely related to training, competition, exercise-related soreness or the physical demands of your sport, discussing this with a qualified sports massage practitioner may help them determine an appropriate approach.
Does a Sports Massage Hurt?
This is a question I hear a lot because sports massage has developed a bit of a reputation for being painful. Some people almost treat soreness after a session as evidence that the therapist has done a good job, but I don't think that is a particularly useful way of judging treatment.
So, does a sports massage hurt? You may experience pressure, tenderness or discomfort when a therapist works on certain areas, particularly if those tissues already feel sore or sensitive. However, a sports massage should not simply be an exercise in tolerating as much pain as possible.
Pressure should be appropriate for the individual and the goal of the treatment, and communication between the therapist and client is really important. If something feels excessively painful, sharp, unusual or simply wrong, tell the therapist. There is no prize for staying silent and trying to endure it.
I think this is particularly worth mentioning because people also search “do sports massage hurt?” before their first appointment. The answer is that experiences vary. One person's idea of firm pressure may feel completely different to another person's. Some techniques may feel more intense than others, while parts of the session may actually feel relaxing.
Pain is not automatically proof that a sports massage is effective.
Different Types of Sports Massage
One of the things I find most interesting about sports massage is that the treatment can change depending on when and why it is being used. Rather than thinking of sports massage as one fixed routine, it is much more useful to understand some of the different ways it can fit around exercise and sport.
Pre-Event Sports Massage
A pre-event sports massage takes place before training or competition and would normally be adapted accordingly. The objective is not to give somebody an exhausting, highly intensive deep treatment immediately before they need to perform. Techniques may instead be relatively brisk and focused on relevant muscle groups, with the session designed around preparing the athlete for activity.
Imagine a runner before a race. The therapist might concentrate on areas such as the calves, hamstrings and quadriceps rather than providing a long full-body treatment. The timing, duration and intensity of the massage would need to reflect the fact that the person is about to compete.
Post-Event Sports Massage
Post-event sports massage takes place after exercise or competition and may be used as part of an athlete's recovery routine. The approach may be different from a pre-event massage because the person has already completed their physical activity and may be fatigued or sore.
This is an area where the evidence around DOMS becomes particularly relevant. Massage does appear to have some potential to reduce post-exercise soreness, although I would still describe it as one possible recovery tool rather than something every athlete must have after every session.
Maintenance Sports Massage
Not every sports massage has to happen immediately before or after an event. Some athletes and regular exercisers choose to incorporate massage into their wider training routine. This is sometimes referred to as maintenance sports massage.
For example, someone training for a marathon may choose to have periodic sessions during their training block, while somebody who resistance trains several times per week may book treatment around particularly demanding phases of their programme. The session can then be adapted according to how the person is feeling and what areas have been under the greatest physical demand.
Recovery-Focused Sports Massage
A recovery-focused session may be used following periods of demanding exercise where the main objective is helping the individual feel more comfortable and relaxed. In this situation, I would expect the therapist to consider how recently the person trained, how sore they are and what training they have coming up next.
Again, the important point is that the massage should fit around the athlete rather than forcing every athlete through exactly the same routine.
What Sports Massage Techniques Are Used?
There are several sports massage techniques that may be incorporated into a treatment, and this is another reason why describing sports massage as simply “deep massage” isn't particularly accurate. The practitioner may combine different types of movement and pressure depending on what they are trying to achieve and the individual's needs.
Effleurage involves gliding or stroking movements across the tissues and is commonly associated with massage treatments. Petrissage includes movements such as kneading, lifting or compressing the soft tissues. Friction techniques involve more focused pressure and movement over a particular area, while compression involves applying pressure to tissues without necessarily using the same flowing movement associated with other techniques. Tapotement describes rhythmic techniques such as tapping or percussion, which some people may recognise from sporting environments.
Different athletic massage techniques can therefore feel very different from one another. Some may involve broad, flowing movements while others are much more focused. The therapist may also change the speed, depth and direction of a technique depending on the purpose of the session.
What matters to me is that the technique has a reason for being used. Knowing a long list of sports massage techniques is not the same as understanding when they are appropriate, how they should be applied and when they should not be used. That clinical and professional judgement is part of what separates a trained practitioner from somebody simply applying pressure to a sore muscle.
Is Sports Injury Massage the Same as Treating an Injury?
The term sports injury massage can be slightly misleading because it risks making massage sound as though it is automatically an appropriate treatment whenever somebody is injured.
If an athlete has an acute injury, unexplained pain, significant swelling or another symptom that needs assessment, massage should not be treated as a substitute for diagnosis or appropriate healthcare. Depending on the injury and the practitioner's qualifications, there may be situations where massage forms part of a wider rehabilitation or recovery plan, but that is very different from assuming every painful area needs to be massaged.
This is something I think is particularly important for people considering a career in sports massage. Knowing when to treat is important, but knowing when not to treat can be just as important. A good practitioner should understand their scope of practice and recognise when somebody needs to be referred to another appropriately qualified professional.
Are There Any Negative Effects of Sports Massage?
Sports massage is often discussed entirely in terms of benefits, but I think anyone considering a treatment should also understand that there can be temporary unwanted effects.
Some people may experience tenderness or soreness following a massage, particularly after more intensive work. Depending on the person and treatment, an area may temporarily feel sensitive afterwards. This is another reason why I don't subscribe to the idea that the harder the massage, the better the result. More pressure is not automatically more effective.
There are also situations where massage may not be appropriate or where additional medical advice may be required. A properly trained practitioner should screen the client before treatment and consider their health, injuries and any potential contraindications. If you are unsure whether massage is suitable because of an injury or medical condition, it is sensible to speak to an appropriate healthcare professional before booking treatment.
For athletes specifically, timing is another consideration. Having a very intensive treatment immediately before an important performance may not be the right choice for everybody. The massage needs to fit into the wider training and competition schedule rather than being viewed in isolation.
What to Wear to a Sports Massage
If you've never had a sports massage before, wondering what to wear to a sports massage is completely understandable. In most cases, comfortable clothing is the best starting point, and sportswear such as shorts can make it easier for a therapist to access areas such as the legs while allowing you to remain comfortable.
Exactly what needs to be uncovered will depend on the area being treated, and a professional therapist should explain this to you. Appropriate draping should be used, your privacy should be respected and you should feel comfortable throughout the appointment.
I think people sometimes worry about this more than they need to before their first session. If you're unsure, ask the practitioner when you book. A good therapist should be perfectly happy to explain what to expect before you arrive.
How Much Is a Sports Massage?
How much is a sports massage is difficult to answer with one figure because prices vary according to the therapist, location, duration of the appointment and type of service being provided. A shorter appointment focusing on one area may cost less than a longer session involving a more extensive treatment.
The cost of sports massages can also vary significantly around the UK, so I would be cautious about choosing a therapist purely because they are the cheapest option. I would be much more interested in their qualifications, experience, professional standards and whether the service they provide is appropriate for what you need.
If you are comparing prices, also check the length of the appointment. A price for a 30-minute session cannot really be compared directly with the price of a 60- or 90-minute treatment.
Sports Massage and Recovery: What Does the Science Actually Say?
This is probably the section I find most interesting because sports massage has been part of sporting culture for such a long time that it is easy to assume every claimed benefit must have strong scientific evidence behind it.
The research gives us a more balanced picture. A systematic review and meta-analysis examining 29 studies and more than 1,000 participants found no evidence that massage significantly improved strength, jumping, sprint performance, endurance or fatigue. However, it did identify small but statistically significant improvements in flexibility and delayed onset muscle soreness.
Other research has similarly suggested that massage may be useful for reducing DOMS and perceived fatigue following exercise. That gives us a much more realistic way to discuss sports massage benefits. It may help somebody feel less sore or more recovered, but we shouldn't automatically translate that into saying massage will make them faster, stronger or more powerful.
I actually think being honest about that evidence makes the case for sports massage stronger rather than weaker. Fitness professionals don't need to exaggerate what something can do for it to be useful. If an athlete enjoys massage, feels less sore afterwards and finds it a valuable part of their recovery routine, that can be a perfectly reasonable reason to use it.
Sports Massage vs Deep Tissue: Which Should You Choose?
If you are still deciding between sports massage vs deep tissue massage, I would start with your reason for booking rather than trying to decide which treatment sounds more intensive.
If your main reason is connected to your sport, training programme, exercise-related soreness or recovery, a sports massage may be the more obvious option because the session can be considered in relation to those demands. If you're primarily looking for slower, deeper work on particular areas of muscular tension, deep tissue massage may be something you want to discuss with the practitioner.
There can be overlap between the two. A sports massage therapist may use deeper techniques, and a deep tissue treatment may focus on muscles that are also heavily involved in sport. The difference between deep tissue and sports massage is therefore not always a perfectly clear dividing line.
What matters is that the practitioner understands what you want from the session and has the appropriate skills to adapt the treatment.
So, What Is a Sports Massage?
If you came to this article asking “whats a sports massage?” or “sports massage – what is it?”, the simplest answer is that it is a form of massage tailored towards the physical demands and needs of an active person. It can involve a range of techniques, pressures and treatment approaches depending on the person, their activity and the reason they are receiving the massage.
What I think is most important is moving away from the idea that sports massage is simply an extremely painful deep tissue treatment reserved for elite athletes. It doesn't need to be either of those things. Recreational gym-goers, runners, cyclists and people participating in many different forms of exercise may choose to use sports massage and therapy as part of their wider approach to training and recovery.
The benefits of sports massage also need to be kept in perspective. Research suggests massage may help reduce DOMS, improve perceived recovery and produce small improvements in flexibility, but the evidence does not show that having a sports massage will automatically improve strength, sprint speed or endurance. For me, understanding that distinction is part of being knowledgeable within the fitness industry. We should be able to explain where something may help without turning every potential benefit into a promise.
Ultimately, sports massage is a tool. Like most tools in fitness, its value depends on how, why and when it is used. A good practitioner should understand the techniques, but they should also understand the person receiving the treatment, communicate effectively, work within their professional scope and recognise when another form of support is required.
Interested in Learning Sports Massage?
One of the things I find most interesting about sports massage is how much knowledge sits behind what can initially look like a very hands-on skill. Understanding anatomy, muscles, movement, exercise, professional practice and how different techniques are applied gives you a much greater appreciation of why massage should be individualised rather than simply following the same routine with every client. If you’re curious about where these skills could take you, take a look behind the scenes at what it’s really like to be a sports massage therapist, where we speak to qualified therapists about their day-to-day work, clients and experiences in the industry.
For somebody already working in fitness, developing knowledge of sports massage and therapy can also open up another area of professional development and help you better understand the physical demands that exercise places on the body. If you're interested in developing your skills further, take a look at the sports massage qualifications available through Study Active and discover where additional training could take your fitness career.
Interested in building your knowledge and starting a career in fitness? Explore our Personal Training and Nutrition courses and take the next step towards becoming a qualified fitness professional.