Sports Massage

Sports massage is a soft tissue treatment where the therapist rubs, presses and kneads targeted areas to relax the muscles and promote faster healing within the body.

A sports massage stimulates the parasympathetic nervous system which puts the body in a rested state, reduces imbalance, promotes circulation, and relaxes the muscles. 

One of its main benefits is that it promotes faster recovery in the body, and can help you get over the strain of intensive training more quickly. That’s why lots of athletes incorporate regular sports massage into their training regime.

The short answer is yes, although this really depends on the person. 

If you are a professional athlete you’ll probably be receiving soft tissue treatment several times a week, so will be used to exercising on the same day.

If you’re not an athlete and are not getting regular treatment, your sports massage therapist might advise you to rest afterwards and wait around 24 hours before undertaking moderate to vigorous exercise. You shouldn’t have any issues with gentle exercise such as walking following a sports massage. 

Like with any treatment, it’s important that your therapist has a good understanding of your history and background, your usual activity levels and exercise routine, and your desired outcomes and goals from treatment. They will ask if you have received similar treatment before and how you responded to it, and can advise you how to modify activity after treatment if needed.

No – a sports massage shouldn’t hurt. Some of the treatment may be uncomfortable, but it should not feel excessively painful, cause a sudden or sharp pain sensation, or feel like it is making your problem worse. 

During a sports massage your therapist may be working on hypertonic soft tissue or scar tissue. Working through tensed up tissue like this can cause some discomfort, but the pressure should be more of a satisfying sensation, rather than being painful. 

If you are nervous about a sports massage hurting, it’s important you let your therapist know how you are feeling. They will know how to stay well within your pain threshold and can adapt the treatment if needed.

It’s hard to definitively say what the exact impact of sports massage is. There is lots of evidence to suggest that it does improve performance, but it would be difficult to clinically trial this when most athletes will employ lots of other tactics and treatments alongside sports massage to stay at the top of their game. 

Elite athletes with a huge amount of knowledge and experience use sports massage as part of their recovery enhancement regime. It’s not a magic wand and won’t make you faster or stronger, but by promoting a faster recovery it can allow you to train more and train harder.

Yes, a sports massage can help relieve lower back pain. There are often multiple causes of lower back pain and your therapist should always try to determine the root cause as this could be somewhere else in the body. A sports massage therapist could work directly on the site of your discomfort if appropriate, or identify somewhere else in the body that is causing it and treat that area instead. 

During a sports massage your therapist can help recognise and respond to negative compensation patterns, as people suffering with lower back pain are likely to start walking or holding their body differently in a position that feels more comfortable. This can put additional stress on other areas including shoulders, glutes and feet, which a sports massage can also help target. 

Sports massage is often used in tandem with other types of treatment. It’s worth going to a clinic that offers a range of services in case your sports massage therapist feels an alternative treatment or combination of therapies may be better suited.  

At Six Physio we refer between services all the time. People coming in for a physio appointment might be recommended a couple of sports massage sessions, or fall into a rhythm of alternating between physiotherapy and sports massage appointments. 

Likewise, people visiting for a sports massage may not realise the underlying cause of their pain, but a sports massage therapist can help determine whether further investigation is required and refer to a specialist physiotherapist.

Sports massage promotes circulation which allows blood to reach the muscles and soft tissues more quickly. This decreases tension and relieves pain, especially in muscles that are tight. 

A sports massage also releases endorphins which are hormones that block pain signals and make you feel good. It’s a positive feedback mechanism that puts your body in a relaxed state, allowing you to regulate your breathing and switch off any tension you are holding. 

People also respond really positively to hands-on therapy on an emotional level, with research supporting the idea psychology and theory of human touch. 

Yes. Many sports massage therapists will have completed additional training which means they can make adaptations to treatment to ensure it is safe for women who are pregnant. 

Tell the practitioner you are pregnant when arranging the appointment so they can make sure you are booked in with the right clinician.

Most people should be able to have a sports massage, but if you’re being treated for something else or have another health condition it’s best to check with your doctor first, to ensure that the massage won’t conflict with any other treatment you are receiving. For example, there are some heart conditions where a therapist would need to be mindful of moving blood clots around the body. 

Your sports massage therapist will ask if you have any health issues that they need to be aware of. 

You shouldn’t book a sports massage for immediately after an intense workout. During this time your muscles will be under extreme stress, so there is a limit to what treatment can be done. 

If you exercise regularly then you can schedule a sports massage after moderate exercise, like going to the gym or for a run. However if you have undertaken something more strenuous, like a marathon or triathlon, you should wait 24 to 48 hours before having the treatment to ensure it is the most effective. 

Also, during a sports massage your therapist will ask you to feed back on the impact of the manual treatment. If you are taking pain medication such as paracetamol or ibuprofen, you should ensure the massage is at the end of your four-hour cycle.

If you have taken pain medication more recently your therapist will likely be more conservative with their treatment, as you will not be able to accurately feed back on pain levels.

Aftercare is also really important. Your therapist will tell you to stay well hydrated after treatment – don’t forget about this! Sports massage boosts circulation and promotes healing mechanisms in the body that need hydration to work properly, so it’s vital that you drink plenty of water afterwards. 

It’s helpful to wear loose fitting clothing that can be easily taken off or moved, so your therapist can access the area they are massaging. Women usually wear shorts and a sports bra, with men opting for shorts and a t-shirt or vest. 

A lot of the treatment has to be delivered skin-on-skin for maximum benefit. It is possible for your therapist to work through clothing if needed, but so this would limit the techniques they are able to use. However, the most important thing is that you feel comfortable.

At Six Physio we offer 30 minute, 45 minute and 60 minute appointments, so you can choose whichever works best for you. We find that most people prefer to opt for an hour-long session as sports massage is a global therapy and your therapist can work on multiple issues during one appointment. 

Also, many people view sports massage as a form of self-care. It’s an opportunity to properly switch off and de-stress which is why longer sessions may be more appealing.

Check out our price list to help you choose which length of treatment is right for you.

This depends from person to person. Lots of people like coming in for a sports massage once a month for regular maintenance. 

If you want a sports massage for a specific issue such as a torn or pulled muscle, it may be beneficial to have a more intensive weekly programme to start with. Then as your condition improves you might prefer to have longer intervals between each session.

Your therapist can suggest a suitable schedule based on your lifestyle, work commitments, activity levels and goals.

You can have a look on Google or ask at your gym for recommendations.

If you’d like a Sports Massage from Six Physio, you can book at our clinics in Chelsea, Finchley Road, Kensington, Lindfield, Mansion House, Monument, Moorgate and Parsons Green.

This is a bit of a trick question. A sports massage will incorporate a wide range of techniques, including deep tissue massage, assisted stretching, superficial work, mobilisations, skin-on-skin treatment and dry techniques over clothing. 

Sports massage is not a one-size-fits-all treatment like the massages you get at a spa. It is a bespoke, evidence-based treatment and your therapist will respond to what you need on the day.