Whether you go to the gym five times a week or enjoy a weekly Parkrun, you’ll know how important recovery can be to help you perform at your best. 

However, beyond a few post-workout stretches and the odd Epsom salt bath, very few of us have the time or energy to properly address our aches and pains.

When you’re putting your body under strain, though, you need to treat it right. And that’s where sports massage comes in.

Designed to target specific soft tissue problem areas, sports massage can offer a whole range of benefits – and contrary to popular belief, you don’t need to be an athlete to have one. In fact, a sports massage can be beneficial even when you’re not exercising regularly.  

However, if you’ve never booked a sports massage before, you might be unsure about what they do and how they differ from the average massage.

So, to help you on your way, we’ve put together this basic guide to sports massage. Keep reading to get clued up on everything you need to know before you book.  

Even if you’ve never had a sports massage, you might already be familiar with other kinds of massage – perhaps as part of a spa package or something similar.

However, going for a sports massage is a little different. As well as targeting any areas of pain, a sports massage is also designed to improve your range of movement and reduce your risk of injury.

“During a sports massage, techniques are used to create a physiological change in the soft tissue – for example, lengthening shortened muscles, breaking scar tissue and improving circulation,” explains Eliza Flynn, a personal trainer and sports massage therapist at The Warrior Method. “Sports massage also works directly with the central nervous system to help relax muscles that are constantly tight.”

That all sounds rather technical, but as we’ve already mentioned, sports massages aren’t just for sports people – they can help with many other forms of pain.

Deniel Gangele, a therapist at the London-based massage brand Masaj, adds: “The goal of a sports massage is to break down the adhesions between the fibres and release the tension that can be found in your muscles and fascia. 

“For this reason, extra techniques and tools are used to give the therapist the chance to work on every layer going deeper and deeper to reach exactly the trigger point that can cause the pain, injury and discomfort.”"

The main difference between a sports massage and a regular massage is the area of focus. While the kind of massage you’d get at a spa is usually focused on promoting relaxation, a sports massage tends to be a lot more functional in purpose.

This includes the approach taken both during and after the massage. Anna Glowacka, a sports massage therapist at Moon Women’s Health, says sports massage typically uses a range of techniques to achieve the end goal.

“The treatment may involve a range of techniques, such as the mobilisation of the joints, trigger point therapy, dry needling, soft tissue release and deep tissue massage,” she explains. “Sometimes the issue is a quick fix, but sometimes you may need a series of treatments to resolve the problem your body is presenting to you.

“A sports massage therapist will usually give you information and advice about you can do at home (eg stretches) to help you resolve your problem or stay fit.”

Beyond the obvious – addressing and treating pain – a sports massage can offer a wide range of benefits, some of which you might not even be aware of.

“At a physical level, sports massage can improve circulation, improve drainage, help break down scars and adhesions and warm up the tissue,” Flynn explains. “But it’s not just the physical which benefits; you can experience reduced pain, stress and tension.”

On top of this, Flynn adds: “Many clients report feeling ‘lighter’ and as though they can move more easily. And don’t forget the endorphin release – sports massage is proven to leave you feeling good in yourself.” 

Because sports massage can address a wide range of issues, there isn’t one specific ‘sign’ you’re in need of a treatment. However, there are a few things to keep an eye out for if you want to know whether you’d benefit from a session.

“If you have muscle pain or you can feel restrictions in your movement then a sports massage will probably help,” Glowacka explains. “A good sports massage therapist is a problem solver – prior to your treatment they will take a medical case history, discuss your current issue(s) and how you use your body on a day-to-day basis.”

Again, Glowacka is also keen to stress that you don’t need to be involved in sport to seek the services of a sports massage therapist. “A sports massage is a tool to help your body recover or maintain efficient and pain-free movement, whatever activities you put it through.” 

It’s also important to note that you can reap the benefits of a sports massage without actually ‘needing’ one. “Sports massage is beneficial and suitable for all,” Flynn adds. “They are recommended as part of general ‘maintenance’ to help offset the unnatural postures and movements we undertake in modern society.

“If you suffer from a particular stiffness or tightness in one spot, eg in your lower back, which is hard to shift or causes you pain or discomfort, then a sports massage can help.” 

Images: Getty