What is a sports massage? Benefits, techniques, and how it supports recovery

You don’t have to be a professional athlete — or even an avid gym-goer — to benefit from a sports massage. Whether you’re training for a personal best, trying out a new activity like pickleball, or simply looking to keep your body feeling good for everyday movement, a sports massage can be a game-changer.

“Sports massage is great for anyone who’s active, especially if you want extra support in keeping your body moving well,” says Melissa Marek, PT, DPT, a physical therapist at Hinge Health. “It can help with recovery from an injury, reduce the risk of one, or ease muscle tightness as you increase your activity level.”

If you’re wondering, “What is a sports massage?” read on to learn from Hinge Health physical therapists how it works and why it might be worth adding to your routine.

What is a sports massage?

Unlike traditional massage therapies that primarily focus on relaxation, stress relief, or general pain management, sports massage is specifically designed to support movement, performance, and recovery. It targets the muscle groups most engaged in your activities, helping to address tightness, soreness, or imbalances that might arise from repetitive movements.

For example, if you're a runner, a sports massage therapist will likely focus on your lower body — working on your calves, hamstrings, and hip flexors to enhance flexibility and ease muscle tension. If you play pickleball, they might direct more attention to your shoulders, forearms, and wrists — areas that endure repeated swings and quick directional changes.

“Sports massage has three key goals: preventing injury, supporting injury recovery, and supporting recovery from movement in general — all of which contribute to better performance,” says Dr. Marek. While it can help with general muscle soreness or stiffness from physical activity, it’s also beneficial for addressing discomfort stemming from an injury.

It’s important to note that sports massage isn’t a standalone solution — it works best as part of a broader strategy that includes movement. “It’s maybe 10 to 30% of your full program,” Dr. Marek says. Strength training, mobility exercises, nutrition, and hydration all play critical roles in keeping your body resilient and prepared for activity. Sports massage can be used alongside these elements to support recovery and performance.

For some, a sports massage before or after a big event, like a half marathon or a tournament, may help with muscle preparation or post-event recovery. Others might schedule regular maintenance sessions — monthly or quarterly — to manage tension and support ongoing training. If you’re dealing with pain or recovering from an injury, more frequent sessions may be beneficial, but they should always be paired with movement-based rehab and strengthening exercises for the best long-term results.

Benefits of sports massage

While many people turn to sports massage in hopes of boosting performance, research doesn’t show a direct impact on athletic ability. However, sports massage offers several proven benefits that can support your body’s recovery, reduce discomfort, and help you feel and move better — all of which can indirectly enhance performance. Here’s what the research says about the benefits of sports massage. 

• Eases post-workout soreness. After a challenging workout, you may experience delayed onset muscle soreness (DOMS), which typically peaks 12 to 48 hours later as your muscles repair and adapt. A review of 29 studies in BMJ Open Sport & Exercise Medicine found that post-exercise sports massage reduced DOMS symptoms by 13%, helping to relieve discomfort and support faster recovery between workouts.

• Reduces fatigue. Feeling tired after a tough workout is normal, but constant fatigue can interfere with training and increase your risk of injury. A review of 99 studies in Frontiers in Physiology found that massage was more effective at reducing perceived fatigue than other recovery methods, such as stretching, compression garments, and cryotherapy (cold therapy).

• Improves flexibility. A BMJ review of 29 studies found that sports massage can improve flexibility. Better flexibility helps you move more easily in sports, exercise, and daily activities while lowering your risk of strains and sprains. 

• Aids recovery. Whether you’re healing from an injury — like a muscle strain or tendonitis — or simply recovering from an intense workout, proper circulation is essential for tissue repair. A small study in The Journal of Alternative and Complementary Medicine suggests that massage enhances circulation, while another in the Journal of Sport Rehabilitation found that deep tissue massage, a common sports massage technique, accelerated recovery in people with knee tendonitis. While more research is needed, these findings suggest that massage can be a valuable tool for supporting the body’s natural healing process.

• Promotes better sleep. Sleep is a powerful tool for recovery — it’s when your body repairs and rebuilds, helping you feel refreshed and ready for your next workout. Prioritizing good sleep can enhance recovery, ease discomfort, and support better performance. Research backs this up: A study in BMJ Open Sport & Exercise Medicine found that elite para-cyclists who received weekly or bi-weekly massages for 18 months reported improved sleep, which they said helped them train more effectively and perform at their best.

• Enhances mental readiness. Sports and exercise aren’t just about physical ability — they also require focus, confidence, and resilience. A positive mindset can make all the difference in how you perform and feel. A 2023 review of 114 studies in the journal Sports found that sports massage helps reduce stress and anxiety while improving mood. By promoting relaxation and mental clarity, sports massage can help you feel more prepared, motivated, and ready to take on your next challenge.

Sports massage techniques

Sports massage includes more than just the traditional rubbing and kneading you might associate with a typical massage. It incorporates specialized techniques designed to address the unique needs of athletes and active individuals. Each technique targets different layers of tissue, helping to release tension, improve circulation, and enhance muscle recovery. Here’s a breakdown of some common sports massage techniques. 

• Deep tissue. This technique involves slow, sustained pressure to reach deeper layers of muscle and connective tissue. “You have nerves, connective tissue, fascia, and muscles,” says Dr. Marek. “Deep tissue massage sinks into those layers with the goal of releasing tension.” It’s often used to relieve chronic muscle tightness, break down adhesions (bands of stiff tissue), and promote better mobility.

• Trigger point. Trigger points — often referred to as muscle knots — are tight, sensitive areas within muscles that can cause discomfort or even radiate pain to other parts of your body. This technique applies direct pressure to a trigger point for 30 to 90 seconds to help the tissue relax. “If you have a lot of knots, a trigger point massage can help release these areas of tension,” says Dr. Marek. This technique is particularly beneficial for people with repetitive strain injuries or persistent muscle tightness.

• Tapotement. A rhythmic tapping or chopping motion (often resembling a karate chop) is used in this technique to stimulate circulation and relax muscles. “The rhythmic striking gives a different input to your brain to help muscles release,” Dr. Marek explains. Tapotement is commonly used before activity to invigorate muscles or after exercise to promote relaxation.

• Vibration therapy. Similar to tapotement, vibration stimulates your nervous system and encourages your muscles to relax. This technique can be performed manually or with the help of tools like massage guns. “Massage guns are a common tool used in sports massage to provide vibration,” says Dr. Marek. “They can be used on various body parts like your legs, back, and neck, and are a great option for self-massage.” Vibration therapy may help reduce muscle soreness and improve flexibility, making it a popular choice for recovery. 

• Cupping therapy. Unlike most massage techniques that involve pressing into the muscle, cupping works by pulling tissue away. “Special cups create suction on your skin, helping to separate fascia, muscle, and skin, and release tension and adhesions,” says Dr. Marek. Many athletes use cupping to improve blood flow and reduce stiffness. It can leave temporary circular bruises, but these usually fade within a few days.

Sports massage vs. deep tissue massage

Sports massage and deep tissue massage both use firm pressure and slow, deep strokes to release muscle tension, but they serve different purposes. Deep tissue massage is a whole-body approach designed to relieve chronic pain, musculoskeletal issues, and general muscle stiffness. It works by breaking up adhesions (tight bands of tissue) and improving mobility but isn’t necessarily tailored to specific movement patterns or athletic recovery.

Sports massage, on the other hand, is designed for athletes and active individuals, focusing on recovery, injury prevention, and optimizing movement for a specific sport or activity. “Most sports massages include deep tissue techniques, but a deep tissue massage doesn’t necessarily focus on a particular muscle group like sports massage does,” explains Dr. Marek. A sports massage therapist may target overworked areas — like a runner’s calves and hamstrings or a swimmer’s shoulders — using a combination of deep tissue work, trigger point therapy, stretching, or vibration techniques to enhance performance and recovery.

If you’re looking for general muscle relief and chronic tension management, deep tissue massage may be the best fit. But if you need targeted work for a sports-related strain, event preparation, or recovery, sports massage offers a more specialized approach. Both can complement each other and be part of a well-rounded recovery plan.

Soreness after a sports massage 

Sports massage tends to be more intense than relaxation-focused massages, often targeting deep muscle tension and tightness. “It’s that ‘hurts-so-good’ feeling,” says Dr. Marek. “You may experience some sensitivity, mild to moderate soreness, or even slight discomfort afterward, especially with trigger point and deep tissue techniques.” This is normal and can be a sign that the massage is addressing areas of restriction to help your muscles relax and function more effectively.

However, post-massage soreness should never be sharp, overwhelming, or last more than a day or two. If the discomfort feels excessive or lingers, let your massage therapist know. “Communication is key because what feels comfortable for one person may be too intense for another,” says Dr. Marek. Massage therapists want to tailor the experience to your needs, so don’t hesitate to speak up about pressure levels during your session.

To ease soreness after a sports massage, stay hydrated, gently move the affected area to promote circulation, and allow time for recovery. Applying heat or ice — whichever feels best — can also help soothe any lingering discomfort.

PT tip: Measure your progress 

Since sports massages aren’t cheap, it’s important to make sure they’re working for you. One way to do this is by tracking your mobility before and after a session. Try simple movement tests, like seeing how high you can lift your leg, how far you can reach your arm behind your back, or how easily you can turn your head. If you’re unsure how to assess your progress, a physical therapist can guide you.

“Test yourself before your massage,” says Dr. Marek. “Then test again right after and later that evening. If you notice improved movement, take advantage of it — keep using that new range of motion to help maintain your gains.” Sports massage can provide a temporary boost in flexibility and mobility, but reinforcing those improvements through movement is key to making them last.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Davis, H. L., Alabed, S., & Chico, T. J. A. (2020). Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine, 6(1), e000614. doi:10.1136/bmjsem-2019-000614

2. Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology, 9(403). doi:10.3389/fphys.2018.00403

3. Portillo-Soto, A., Eberman, L. E., Demchak, T. J., & Peebles, C. (2014). Comparison of Blood Flow Changes with Soft Tissue Mobilization and Massage Therapy. The Journal of Alternative and Complementary Medicine, 20(12), 932–936. doi:10.1089/acm.2014.0160

4. Chaves, P., Simões, D., Paço, M., Silva, S., Pinho, F., Duarte, J. A., & Ribeiro, F. (2019). Deep Friction Massage in the Management of Patellar Tendinopathy in Athletes: Short-Term Clinical Outcomes. Journal of Sport Rehabilitation, 29(7), 1–6. doi:10.1123/jsr.2019-0046

5. Kennedy, A. B., Patil, N., & Trilk, J. L. (2018). “Recover quicker, train harder, and increase flexibility”: massage therapy for elite paracyclists, a mixed-methods study. BMJ Open Sport & Exercise Medicine, 4(1), e000319. doi:10.1136/bmjsem-2017-000319

6. Dakić, M., Toskić, L., Ilić, V., Đurić, S., Dopsaj, M., & Šimenko, J. (2023). The Effects of Massage Therapy on Sport and Exercise Performance: A Systematic Review. Sports, 11(6), 110. doi:10.3390/sports11060110