Our Guide To The Benefits Of A Sports Massage

Sports massage focuses on specific muscle groups. It enhances circulation, reduces muscle tension, and promotes flexibility, emphasizing athletes' needs and considering their specific sports and individual requirements. 

In this comprehensive guide, we’ll discuss everything you need to know about sports massage and its wide range of benefits, empowering you to make informed decisions about incorporating it into your training, recovery, and overall wellness routine.

Want to reduce muscle tension and improve flexibility? Embrace a holistic approach to athletic excellence with PRESS! Unleash the power within you and experience the transformative effects of sports massage by booking an appointment today!

What Is A Sports Massage? 

Sports massage is a specialized form of massage therapy that focuses on the unique needs of athletes and individuals engaged in sports or physical activities. It is designed to enhance athletic performance, aid in injury prevention, and promote faster recovery.

During a sports massage, a skilled massage therapist utilizes a combination of techniques tailored to the specific requirements of athletes. The therapist applies varying levels of pressure and targets specific muscle groups, tendons, and ligaments that are commonly stressed or overused during sports activities.

However, sports massage is not limited to professional athletes. It can be beneficial for individuals of all fitness levels and those participating in various sports or physical activities, including recreational athletes, weekend warriors, and even individuals recovering from injuries or surgeries.

How Does It Work? 

Sports massage works by utilizing various techniques and principles to address the specific needs of athletes and individuals engaged in physical activities. It involves applying manual pressure, manipulation, and stretching the muscles, tendons, ligaments, and other soft tissues of the body.

This pressure relaxes the muscles, reduces tension, and improves circulation. It is often used to help athletes recover from strenuous exercise and prepare for upcoming events. Sports massage can help reduce the risk of injury by helping stretch the muscles and increase flexibility. It is performed by a qualified and experienced massage therapist who understands the unique needs of athletes and individuals engaged in physical activities.

Origin Of Sports Massages 

The Greek and Roman civilizations played a significant role in the development of sports massage. In ancient Greece, athletes would receive massage and other forms of bodywork as part of their training regimen.

The modern concept of sports massage began to emerge in the 19th and 20th centuries. Pioneers such as Pehr Henrik Ling, a Swedish fencing master, developed a systematic approach to therapeutic massage known as Swedish massage. Ling's techniques, which included various strokes and movements, were initially used to improve physical performance and treat injuries in athletes.

The development of sports massage as a specialized field gained momentum in the mid-20th century with the growth of sports medicine and rehabilitation. As the demand for specialized care for athletes increased, massage therapists started focusing on addressing the unique needs of athletes, including injury prevention, performance enhancement, and recovery.

Benefits Of Getting A Sports Massage 

Some of the unique advantages of a sports massage include:

Enhances Heart Rate 

Sports massage has been found to have a positive impact on heart rate, contributing to enhanced cardiovascular function.1 This massage stimulates blood flow and circulation, leading to several physiological responses, including changes in heart rate. 

The pressure and movements applied to the body activate the parasympathetic nervous system which is responsible for regulating our body's rest and digestion response. As a result, the heart rate tends to decrease, allowing the body to enter a state of relaxation and recovery.


Boosts Circulation 

Sports massage boosts circulation by applying specific techniques that stimulate blood flow throughout the body.2 This type of massage involves firm pressure and targeted movements that help dilate blood vessels and encourage the smooth flow of blood. 

As a result, more oxygen and nutrients are delivered to the muscles, while metabolic waste products are efficiently removed. Improved circulation enhances muscle performance, promotes healing, and contributes to an overall sense of well-being. 


Enhance Heart Rate

Aids Injury Treatment 

Sports massage helps reduce swelling, decrease pain, and promote healing. The massage therapist will use a variety of techniques to target the specific area of injury. These techniques can include kneading, stretching, and friction. 

Kneading is a technique used to increase the circulation of the injured area. The therapist will apply pressure with their hands and knead the soft tissue, which can help reduce inflammation and pain.

Improves Lymph Flow 

Sports massage improves lymph flow by employing specific techniques that facilitate the movement of lymphatic fluid throughout the body.3 During a sports massage, the therapist applies gentle pressure and rhythmic strokes along the lymphatic pathways, encouraging the lymph fluid to flow more efficiently. 

This reduces swelling, removes metabolic waste, and enhances the body's ability to heal and recover. By improving lymph flow, sports massage can contribute to a healthier immune system, reduced inflammation, and improved overall well-being. 

Regulates Blood Pressure 

Sports massage can have a positive impact on regulating blood pressure by promoting relaxation and improving overall circulation. As the body relaxes, blood vessels dilate, allowing blood to flow more freely throughout the body. This improved circulation can then lower blood pressure levels and promote a healthier cardiovascular system. 

Sports massage can also stimulate the parasympathetic nervous system, which is responsible for the body's rest and relaxation response. This activation helps counterbalance the effects of the sympathetic nervous system, which is associated with the body's stress response and elevated blood pressure.

Prevents Injury 

By targeting muscle imbalances, enhancing flexibility, and promoting body awareness, it helps reduce the risk of strains, sprains, and other soft tissue injuries. Therapists use specific techniques to address tension and tightness in muscles, improving balance and range of motion. 

Sports massage aids in identifying potential problem areas, allowing athletes to take proactive measures to prevent injuries. The relaxation and stress reduction benefits of sports massage contribute to better mental well-being, enhancing focus and decision-making during physical activity.

Reduces Muscle Soreness 

Muscle soreness is a common occurrence after intense physical activity or exercise. During exercise, muscles undergo stress and micro-tears, leading to inflammation and the build-up of waste products like lactic acid. This can result in muscle soreness, stiffness, and discomfort. 

Sports massage alleviates muscle soreness by increasing blood circulation to the affected areas. The improved blood flow brings oxygen and nutrients to the muscles while carrying away metabolic waste products. This process promotes the healing and repair of damaged muscle tissues, accelerating the recovery process.

Increases Muscle Flexibility 

Sports massage increases muscle flexibility by breaking down adhesions or knots within the muscle fibers and fascia, which are the connective tissues surrounding the muscles. By releasing these restrictions, the muscles can move more freely, allowing for a greater range of motion. 

Sports massage also stimulates the proprioceptors, which are sensory receptors in the muscles and joints that provide feedback to the brain about body position and movement. By activating these receptors, sports massage enhances the body's awareness of its positioning, helping improve coordination, balance, and flexibility.


What To Expect With A Sports Massage 

When you visit a sports massage therapist, you can expect a comprehensive assessment of your body's condition. Your therapist will analyze your posture, flexibility, range of motion and any areas of pain or tenderness. They will also consider your lifestyle, including any recent or past injuries, physical activity, and overall health.

During the massage, your therapist will use a combination of techniques to target the specific needs of your body. They may use heat or cold treatments to reduce inflammation, or they may use stretching techniques to improve flexibility. 

At the end of the massage, your therapist will give you advice on how to maintain your body’s health and wellness. They may suggest certain exercises or stretches to help you stay limber or recommend certain lifestyle changes to improve your overall health. 


Increased Muscle Flexibility

Duration Of A Sports Massage 

The duration of a sports massage depends on the individual needs of the athlete. Generally, the massage can last anywhere from 10 minutes to an hour. For athletes who want to improve their performance, a longer massage can help reduce muscle tension and increase flexibility. For those dealing with an injury, a shorter massage can reduce inflammation and pain. 

The duration of the massage may also depend on the type of massage being used. A deep tissue massage may require a longer session than a Swedish massage. It is important to discuss the type of massage you are looking for with your massage therapist. It is important to discuss the duration and frequency of the massage with your massage therapist.

Types Of Massages Offered By PRESS 

At PRESS, we offer different massage types to meet the client’s needs. We can customize the massage to best suit their needs and goals. 

PRESS Back, Neck, And Shoulders 

Sports massage focuses on specific areas of the body that are most affected by the sport, such as the back, neck, and shoulders. Our team of highly trained sports massage therapists is dedicated to helping athletes reach their goals, so this massage aims to reduce muscle tension, increase range of motion, and improve circulation.

PRESS Full Body Massage 

Our full-body massage begins with a consultation with your massage therapist, who will assess your individual needs and create a personalized massage plan to suit your specific goals. This massage includes stretching and mobilization techniques, which help improve your range of motion and reduce muscle tension. The techniques used here target specific areas of your body, such as the neck, shoulders, and lower back.

Techniques Used In Sports Massages 

The techniques used in sports massage are designed to target specific areas of the body, improve circulation, reduce inflammation, and promote relaxation.


Petrissage is a massage technique used in sports massage that involves kneading, rolling, and lifting the muscles. It is a deep-tissue massage that helps relax the muscles and reduce tension. This technique may improve circulation, increase flexibility, and reduce pain. 

It is also beneficial for athletes, as it helps reduce muscle fatigue and improve performance. The massage therapist begins by applying light pressure to the muscle, then slowly increasing the pressure as the muscle relaxes. This helps break up adhesions within the muscle and improve circulation. As the muscle relaxes, the therapist can then move on to deeper kneading and rolling of the muscle.


Effleurage is a gentle and soothing massage stroke that is used to relax the muscles and improve circulation. The massage therapist uses their hands to make slow, sweeping strokes across the body in a continuous, rhythmic motion. This technique reduces tension and stress and can also improve the range of motion in the joints. 

The gentle strokes can move fluids and toxins out of the body and reduce swelling or inflammation. They also reduce any pain or discomfort that may be experienced and increase the range of motion in the injured area.


Tapotement involves tapping, slapping, and pounding of the muscles. A therapist will use their hands, knuckles, and sometimes even their elbows to tap the muscles. This technique is used to increase circulation, reduce tension, and break up any adhesions in the muscle fibers. 

Tapotement is usually used to finish off a massage session, as it can invigorate the muscles and leave the athlete feeling energized and ready to perform. It is also beneficial for breaking up any knots or adhesions that may have formed in the muscle fibers.

Should I Get A Sports Massage Before Or After Training? 

While it is generally accepted that a massage can be beneficial both before and after a workout, there are certain advantages to getting one at each stage.

Before Training: Getting a sports massage before a workout can loosen up tight muscles and improve circulation, which can reduce the risk of injury. It can also reduce stress and anxiety, which can improve performance.

After Training: Getting a sports massage after a workout can reduce muscle soreness, improve circulation, and reduce inflammation. It can also aid in reducing muscle tension, improving flexibility, speeding up recovery time, and improving overall performance.

Relieve Muscle Tension And Boost Flexibility With Sports Massages By PRESS! 

PRESS offers a variety of sports massages, from back, neck, and shoulder massages to full body massages, each designed to help athletes reach their peak performance. You’ll best benefit from the former if you want to target specific muscles, while the latter works great if you want an overall treat for your body.

Of course, athletes should always discuss their goals with their massage therapist before getting a sports massage. This will help the therapist understand the athlete's needs and tailor the massage accordingly. It is also important to note that sports massages can be painful, so athletes should be prepared for some discomfort.

Relieve muscle tension and boost flexibility with sports massages by PRESS! Our experienced massage therapists can help athletes reach their peak performance and reduce the risk of injury. Experience the transformative power of sports massage and schedule a massage with us today!

Final Thoughts 

Sports massage is an excellent way to improve athletic performance, reduce soreness, and prevent injuries. It’s a powerful tool for athletes of all levels to help them reach their goals, so it’s important to consult with a professional massage therapist to determine the best plan of action for your individual needs. 

Say goodbye to post-workout soreness and embrace quicker recovery times with PRESS! Our sports massage techniques will invigorate your body, ensuring you're ready to tackle new challenges head-on. Book an appointment today and ignite your athletic potential.

Want to read more articles for athletes? Check out these articles:


Are sports massages painful? 

Sports massages can be slightly uncomfortable, but they should never be painful. The massage therapist will adjust the amount of pressure depending on your comfort level.

What are the side effects of sports massages? 

The most common side effect of a sports massage is soreness. This is normal and should subside within a few days. Other side effects may include increased sensitivity in the area that was massaged, temporary bruising, and fatigue.

What not to do after a sports massage? 

Avoid activities that require a lot of physical exertion, as this can lead to further soreness. You should also avoid alcohol and caffeine for 24 hours afterward.

Is Thai massage as good as a sports massage? 

Thai massage focuses on stretching and releasing tension in the body, while sports massage is designed to help athletes recover from and prevent injuries. Depending on your needs, one type of massage may be more beneficial than the other.

When should I see a sports massage therapist? 

It is recommended that athletes get a sports massage before and after a major event or competition. It is also beneficial to get regular sports massages throughout the season to help maintain peak performance.



  1. Australia, H. (2019, June 11). Sports massage. Www.healthdirect.gov.au. https://www.healthdirect.gov.au/sports-massage
  2. Benefits of Sports Massage - Thrive Chiropractic Clinic. (2021, July 15). https://www.thriveforhealth.co.uk/benefits-of-sports-massage/
  3. Arts, E. W. C. of the H. (2015, February 13). Introducing the Lymphatic System, and How Massage Improves Lymphatic Health. East West College. https://www.eastwestcollege.com/introducing-the-lymphatic-system-and-how-massage-improves-lymphatic-health/
Posted on Mon, Jun 26, 2023