Sports Massage: What Is It, Who Is It For and What Can You Expect?

Sports massage is often associated with professional athletes, intense training and muscle soreness. But you don’t have to be a professional sportsperson to benefit from it.

Whether you run, lift weights, play football at the weekend, spend long hours at work, or simply find that certain areas of your body regularly feel tight and uncomfortable, sports massage can be a useful part of looking after your body.

At HM Health & Well-being, sports massage is tailored to the individual rather than following a one-size-fits-all approach. Here’s what sports massage actually involves, who it may be suitable for, and what you can realistically expect from a treatment.

What is sports massage?

Sports massage is a form of hands-on massage that focuses on muscles and soft tissues, with the treatment adapted to the client’s needs, lifestyle and activity levels.

Despite the name, sports massage isn’t exclusively for athletes.

Treatment may involve a combination of techniques designed to work with areas of muscular tension and help you move more comfortably. Your therapist will consider factors such as your normal activity, training, occupation, areas of discomfort and what you want to achieve from the session.

For someone who trains regularly, this might mean focusing on areas that become particularly tight after exercise. For someone who spends most of their working day sitting at a desk, the focus may be quite different.

The aim is to provide a treatment that is relevant to your body and your lifestyle.

Who is sports massage for?

Sports massage can be suitable for a wide range of people — not just elite athletes.

Runners and other endurance athletes

Running, cycling and other endurance activities involve repetitive movement over long periods. Sports massage can be incorporated into a wider approach to recovery and body maintenance.

Gym-goers

Strength training can leave muscles feeling tired, tight or sore, particularly when training volume or intensity increases. Massage may be useful alongside sensible training, rest and recovery.

Team-sport players

Football, rugby, hockey and other sports place different demands on the body, often involving running, changes of direction and repeated bursts of activity.

People with physically demanding jobs

You don’t have to play a sport to put significant physical demands on your body. Jobs involving lifting, standing, repetitive movement or long hours on your feet can also contribute to muscular tension.

Desk-based workers

Spending hours at a desk can mean staying in the same position for long periods. Some people notice tension particularly around their neck, shoulders, upper back or hips.

Sports massage can therefore be relevant even if your idea of exercise is a weekend walk.

What happens during a sports massage?

Your appointment should begin with a conversation.

Before treatment, your therapist will want to understand what brings you in, what activities you do, whether there are particular areas you’re concerned about and what you’d like to get from the session.

This helps determine how the treatment is approached.

You may then be asked to position yourself appropriately for the areas being treated. Your therapist will work on the relevant muscles and soft tissues using techniques appropriate to your needs.

You should always feel able to communicate during your treatment.

If something feels uncomfortable, too intense or simply isn’t right for you, let your therapist know. Sports massage doesn’t need to be a competition to see how much discomfort you can tolerate.

Does sports massage hurt?

This is one of the most common questions people ask.

The answer is: it shouldn’t be about enduring unnecessary pain.

Sports massage can sometimes feel intense, particularly when working on areas of muscular tension. You may experience pressure, tenderness or a sensation that feels different from a relaxing massage.

However, there is an important difference between therapeutic pressure and simply causing pain.

Your therapist should work within appropriate boundaries and adjust the treatment based on your feedback.

Communication is key. If the pressure is too much, say so.

What can you realistically expect after treatment?

It’s important to have realistic expectations.

Sports massage isn’t a magic fix, and one treatment won’t necessarily solve a problem that has developed over months or years.

You may notice that certain areas feel more relaxed or mobile after treatment. Some people feel lighter or less restricted, while others may simply feel that their muscles have been worked.

You may also experience some temporary tenderness afterwards, particularly following a more focused or intensive treatment.

Everyone responds differently.

Your therapist may also provide suggestions around movement, recovery or other ways of looking after yourself between appointments.

Is sports massage only for when something hurts?

No.

Some people book a massage because they have a specific area that is bothering them. Others use massage as part of their general approach to training and body maintenance.

If you’re regularly active, you may find it useful to consider massage alongside the other fundamentals of recovery:

• Adequate rest
• Appropriate training loads
• Sleep
• Hydration
• Nutrition
• Regular movement
• A sensible approach to increasing exercise

Massage is one part of the bigger picture — it shouldn’t replace good training and recovery habits.

How often should you have a sports massage?

There’s no universal answer.

The appropriate frequency depends on things such as how active you are, your training schedule, your occupation, how your body responds to treatment and what you’re hoping to achieve.

Someone training several times a week may have different needs from someone who books an occasional treatment after feeling particularly tight.

Rather than automatically booking a certain number of sessions, it’s worth discussing your circumstances with your therapist and deciding what makes sense for you.

When should you not have a sports massage?

Sports massage isn’t appropriate for every situation.

If you have an acute injury, unexplained pain, significant swelling, an infection, or another medical concern, it’s important to seek appropriate medical advice rather than assuming massage is the answer.

Your therapist should also ask relevant questions before treatment and may recommend that you speak to an appropriate healthcare professional if necessary.

A good massage therapist knows when not to treat.

Thinking about trying sports massage?

You don’t need to be an athlete, train every day or have a serious fitness routine to consider sports massage.

If your lifestyle involves exercise, physical work, long periods at a desk, or simply leaves you feeling that your body could do with some attention, a tailored sports massage may be worth exploring.

At HM Health & Well-being, treatments are adapted to the individual, with the aim of understanding what you need rather than simply following a standard routine.

Want to find out whether sports massage is right for you? Get in touch with HM Health & Well-being to discuss your needs and book your treatment.