A sports massage can help reduce muscle tension, speed up recovery and improve performance, but the best time to have one depends on your training load, goals and how your body is feeling.
Key Takeaways
- Sports massage can be used before training, after training and during rehabilitation.
- Pre-event massage prepares muscles for performance and improves mobility.
- Post-event massage helps reduce soreness and supports faster recovery.
- Regular maintenance sessions can prevent injuries and improve long-term performance.
- Anyone active, not just athletes, can benefit from a structured massage plan.
What Is a Sports Massage?
Sports massage is a targeted form of treatment used to support people who exercise regularly. It focuses on releasing muscle tension, improving circulation and keeping tissues healthy so that the body can handle ongoing physical stress.
If you are new to structured training, combining sports massage with your conditioning plan may help you move more efficiently. For an overview of what techniques are commonly used, see our guide to sports massage in Melbourne.
When Should You Get a Sports Massage?
1. Before Exercise or an Event
A pre-event massage is usually done within the 24 hours leading up to training or competition.
It involves lighter, faster techniques to warm up soft tissues, increase blood flow and improve joint mobility.
Benefits include:
- Improved muscle activation
- Better range of motion
- Reduced tightness before performance
- Mentally preparing the body for activity
This type of massage is not intended to be deep or intense. The goal is preparation, not treatment.
2. After Exercise or Competition
A post-event massage is focused on recovery and reducing delayed onset muscle soreness (DOMS).
It is typically done 1 to 48 hours after activity.
Benefits include:
- Reduced muscle soreness
- Faster healing
- More efficient waste product clearance
- Less stiffness following heavy training
If you regularly struggle with tightness or slow recovery, treatment such as cupping or dry needling may also support recovery alongside your sports massage plan.
3. During Injury Rehabilitation
Sports massage can be beneficial when recovering from:
- Muscle strains
- Tendon overload
- Movement restrictions
- Postural issues
- Overuse injuries
The goal here is not only pain reduction but helping tissues heal with healthier movement patterns. When needed, your therapist may recommend pairing massage with a structured approach such as myotherapy.
4. As Part of a Regular Maintenance Routine
Many active people benefit most from sports massage when it is scheduled consistently.
Maintenance sessions help with:
- Injury prevention
- Maintaining flexibility
- Reducing chronic muscle tension
- Supporting long-term performance goals
This approach is ideal for runners, lifters, cyclists, team athletes and anyone following a consistent training program.
5. When You Notice Early Signs of Overload
You may need a sports massage if you begin noticing:
- Tightness that persists for several days
- Reduced performance
- Limited mobility
- Difficulty warming up
- Muscle fatigue even with lighter training
Catching these signs early usually prevents more serious injuries from developing.
How Often Should You Have a Sports Massage?
Frequency depends on how much you train and how your body responds.
General guidelines:
- Heavy training loads: weekly or fortnightly
- Moderate training: every 2 to 3 weeks
- Light activity: monthly or as needed
Your therapist will tailor the plan based on your goals.
Book a Sports Massage
If you want to improve performance, recover faster or stay injury-free, our experienced team can help. Book your session online today.
