A Guide To Sports Massage Techniques

Sports massage is a specialised type of therapy designed to support athletic performance, prevent injury, and improve recovery time. It combines multiple hands-on techniques that target muscle groups most involved in your sport or physical activity – helping to keep you in peak condition before, during, and after competition.

Key Takeaways

• Sports massage is tailored for athletes and active individuals to reduce injury and improve performance.
• Common techniques include effleurage, petrissage, tapotement, friction, and vibration.
• Each technique targets specific tissue structures to support circulation, muscle recovery, and relaxation.
• Sports massage complements other therapies like myotherapy and physiotherapy for holistic treatment.
• Techniques can be used pre-event, post-event, or during injury rehabilitation.

Common Sports Massage Techniques

Every sport engages different muscle groups and movements, so your sports massage therapist will adapt their approach to your needs. While treatments may vary depending on your activity – such as running, tennis, swimming, or weightlifting – most therapists use five core techniques to reduce tension, promote circulation, and accelerate muscle recovery.

Every sport engages different muscle groups and movements, so your sports massage therapist will adapt their approach to your needs. While treatments may vary depending on your activity – such as running, tennis, swimming, or weightlifting – most therapists use five core techniques to reduce tension, promote circulation, and accelerate muscle recovery.

These techniques work best when paired with regular stretching, hydration, and, where needed, complementary therapies such as cupping or dry needling.

Effleurage

Effleurage involves long, gliding strokes using the hands, forearms, or thumbs. It’s typically used at the beginning and end of a session to warm up the muscles and increase blood flow. Effleurage helps the therapist assess tissue tightness and is effective for calming the nervous system and easing general soreness.

This technique supports lymphatic drainage and prepares the body for deeper work like petrissage.

Petrissage

Petrissage, often referred to as kneading, involves deeper circular strokes that target muscles beneath the superficial layers. The therapist may lift, squeeze, and roll the muscle tissue using palms, fingers, or knuckles.

Petrissage improves blood circulation, aids in the removal of waste products, and breaks down adhesions or “knots” in muscle fibres. It is also effective in relieving delayed onset muscle soreness (DOMS) after intense training.

This technique often forms the core of remedial massage treatments for injury recovery and rehabilitation.

Tapotement

Tapotement (percussion massage) consists of brisk, rhythmic tapping motions — usually performed with the edge of the hands or cupped palms. It stimulates muscles and nerves, making it ideal for pre-event warm-ups.

This technique invigorates the athlete and increases blood flow to specific muscle groups, which may enhance muscle responsiveness and reduce mental fatigue before competition.

Friction

Friction massage involves deep, focused pressure applied across muscle fibres or scar tissue to help break down adhesions and improve flexibility. It is commonly used in sports injury rehabilitation when targeting chronic pain or overuse injuries.

By stimulating localised blood flow, friction techniques promote tissue healing and may reduce long-term discomfort related to scar formation or repeated strain.

Vibration

Vibration massage, also known as shaking, uses quick oscillating motions with the fingertips, palm, or heel of the hand to relax and stimulate muscles. It can be applied to isolated areas or larger muscle groups.

Often used in pre-event sessions, vibration helps reduce muscle tension, energise the body, and prepare the neuromuscular system for activity.

Conclusion
Whether you’re a professional athlete or a weekend warrior, sports massage is a powerful tool in your performance and recovery toolkit. When performed by experienced therapists – especially as part of an integrated care plan including myotherapy, laser therapy, or corporate massage – it can significantly reduce the risk of injury and improve overall function.

To book a sports massage in Melbourne, reach out to our team of experienced therapists today.