Venues offering Sports Massage

Sports massage is a massage approach for people who are regularly physically active, planned around the training cycle. It is not a single technique but a set of treatments that changes with timing: short and invigorating before competition, recovery-focused after competition, and centred on deep tissue work and stretching during regular training periods.

Techniques and how the session flows

Sports massage uses deep gliding strokes, cross-fibre friction, trigger point pressure, active and passive stretching, and joint mobilisation. The treatment focuses not on the whole body but on the muscle groups the sport loads: the hips, hamstrings and calves in runners, the shoulder girdle in swimmers, and the forearm and shoulder in tennis players, for example.

The session begins with a short conversation about which sport you do and how often, whether there is a race coming up, and any tight or painful areas. The treatment is usually given on a table with oil or cream. In passive stretching the therapist moves the limb for you; with active stretching techniques you may be asked to push the muscle in a certain direction and then relax it. Whether you are asked to bring shorts for the stretching sections varies by venue. In sports massage, pressure is adjusted to the condition of the muscle being worked on; the session can be deep but should not cause sharp pain, and you are expected to speak up if you feel discomfort.

Timing, duration and frequency

Sports massage given just before competition should be short (15-20 minutes) and stimulating; deep work at this stage can harm performance. In the first hours after competition a light, drainage-focused session is suitable, and after 24-48 hours a deeper one. Having a deep tissue session for the first time a day or two before an important race is a common mistake.

Sessions during regular training periods usually last 45-60 minutes; shorter sessions focusing on a single area are also offered. Frequency is set by training intensity and the competition calendar: sessions become more frequent during build-up periods and further apart in rest weeks. During multi-day tournaments, short, light recovery sessions between days are preferred.

Benefits and limits

Sports massage may help shorten how long delayed-onset muscle soreness is felt after training and help maintain range of movement. Regular sessions also make it easier to spot tension from repetitive loading early: when the therapist notices recurring stiffness or tenderness in the same area they can let you know, and if an injury is suspected they are expected to refer you to a doctor. Sports massage does not prevent injury on its own; it does not replace sleep, nutrition or a well-planned training load.

Who it suits and when not to have it

Regular runners, people doing fitness and strength training, team sports players and amateurs training at a high intensity often choose sports massage. People who do physical work and those with tension from repetitive movements can also benefit. For those increasing their weekly training volume, starting a new sport or preparing for a long race, sports massage comes up more often during these periods of increased load.

Massage is not given on a fresh injury (the first 48-72 hours) while there is swelling, bruising or increased warmth; a doctor's assessment is needed during this period. It is also not given with a suspected fracture, a muscle tear, a ruptured tendon, active inflammation or a feverish illness. With use of blood thinners or a bleeding disorder, a doctor's approval is required.

How it differs from deep tissue, medical and Swedish massage

Sports massage and deep tissue massage are often confused. Deep tissue is a technique and one of the tools sports massage uses; what sets sports massage apart is that the session is timed around the training schedule and also includes stretching and joint mobilisation.

Medical massage, on the other hand, starts not from sport but from a specific pain complaint and follows a programme of several sessions planned after an assessment; it is the better choice for a diagnosed problem. If the aim is simply to relax, Swedish massage or aromatherapy massage is more appropriate.

Price and preparing for your appointment

The price of sports massage varies with session length, the therapist's experience of working with athletes, the type of venue and whether use of facilities such as the sauna or hammam is included; the difference between short pre-competition sessions and full sessions is also marked. For the general picture, see the guide explaining what determines massage and spa prices. When booking, share and ask about:

• The sport you do, how many times a week you train and the date of any upcoming race.
• Whether the therapist works with athletes in your sport.
• Whether the session will be planned as pre-race preparation or as recovery.
• Your past injuries and whether any area currently hurts.