The benefits of Sports Massage – what science really says
30 April 2025When most people think of massage, they imagine a spa setting, soft music, and a moment of calm. But Sports Massage is a different story – one grounded in science, performance, and rehabilitation.
Whether you’re a weekend warrior, a dedicated athlete, or recovering from injury, Sports Massage plays a vital role in keeping your body moving, your muscles healthy, and your performance on track. At the Rehab Hub, we regularly use Sports Massage as part of wider musculoskeletal (MSK) care, with benefits that go far beyond what many expect.
Let’s dive into what the research actually says and understand how Sports Massage can support your recovery, performance, and long-term joint and muscle health.
What is Sports Massage?
Sports Massage is a targeted, evidence-informed treatment designed to support the muscles, joints, and soft tissues involved in movement. It’s not your typical relaxation massage. Instead, it combines a range of clinical techniques such as:
- Deep tissue work
- Trigger point therapy
- Stretching and mobilisation
The goal? To improve tissue quality, relieve discomfort, increase movement, and support both performance and recovery. Whether it’s part of post-training recovery, pre-event preparation, or injury rehabilitation, Sports Massage is a key tool in the MSK toolkit at the Hub.
The evidence-based benefits of Sports Massage
Muscle recovery: faster, better, stronger
After hard training or exercise, muscles often experience small tears, known as microtrauma, which contribute to delayed onset muscle soreness (DOMS).
A 2017 study published in the Journal of Athletic Training found that massage therapy significantly reduced DOMS and improved recovery time. Participants reported less muscle soreness and quicker return to normal activity after just one session.
Massage has been shown to improve blood flow and lymphatic drainage, helping to clear waste products like lactic acid and bring in nutrients needed for recovery. Sports Massage doesn’t just feel good – it actively supports the body’s natural repair process.
Improved circulation = improved healing
Good circulation is essential for healthy tissues and effective healing. Sports Massage has been shown to stimulate blood and lymph flow, delivering oxygen and nutrients, which plays a critical role in injury recovery and tissue nourishment.
A 2020 article in the British Journal of Sports Medicine highlighted how targeted massage techniques may help to improve flexibility and assist with overall recovery – which can be particularly useful after intense exercise, injury or surgery.
At the Hub, we often use Sports Massage to help with stubborn muscle tightness, joint stiffness, or after surgical procedures where tissue healing is a priority.
Muscle tension relief and flexibility
Tight muscles are more likely to become injured and can affect how joints move. Sports Massage can help relax and lengthen tight tissue, reduce tension, and improve overall movement quality.
A review in the International Journal of Sports Physical Therapy supports this, finding Sports Massage to be effective in improving flexibility, helping restore proper joint function.
Think of it like tuning a guitar – your muscles perform better when they’re kept in balance and moving well.
Psychological boost: calm body, focused mind
Sports Massage doesn’t just help your body, it has strong psychological benefits too. Research shows that it lowers stress hormones like cortisol, while boosting feel-good chemicals such as dopamine and serotonin.
A review in 2023 titled The Effects of Sports Massage Therapy on Sport and Exercise Performance concluded that massage therapy helped to reduced stress, anxiety, and low mood, particularly in athletes under pressure during intense training periods or in competition prep.
Reduced stress and better sleep mean better recovery, clearer thinking, and a stronger performance.
Injury prevention: spot the problem before it starts
One of the most overlooked advantages of Sports Massage is its role in injury prevention.
Skilled practitioners at the Hub are trained to detect tightness, imbalances, or restricted movement patterns early, before they develop into painful injuries. Regular massage allows us to act early and keep you moving.
The British Journal of Sports Medicine supports this, noting that when used as part of a wider training and recovery strategy, sports massage helps reduce the incidence of overuse injuries in athletes.
At the Hub, we believe prevention is always better than cure.
Sports Massage in an MSK setting
At the Hub, Sports Massage is rarely used in isolation. It is most effective when combined with strength work, education, rehabilitation exercises, and joint mobilisation. Together, these approaches support full recovery and optimal performance.
Sports Massage is especially beneficial for individuals dealing with:
- Tendinopathies
- Post-surgical stiffness
- Chronic muscular tightness
- Biomechanical imbalances
Whether you are returning to running, recovering from surgery, or just feeling tight after a tough training block, Sports Massage can help.
Case study: track runner with calf tightness
Take Mitchell, a track runner who regularly works with our Sports Rehabilitator, Emily, here at the Hub. Mitchell had been struggling with persistent calf tightness that was impacting his training. Through targeted Sports Massage, Emily was able to:
- Release deep muscle tension
- Improve range of motion in the calf
- Reduce strain through the Achilles and ankle
Combined with tailored strength training and a running gait analysis, Mitchell not only returned to full training, he went on to achieve a personal best in a 10,000m event. Regular massage was key to keeping his muscle condition high and preventing further problems.
Conclusion: a modern essential for MSK health
Sports Massage is no longer just for professional athletes. It’s a practical, research-backed intervention that offers real benefits for people recovering from injury, training hard, or simply wanting to move and feel better.
At the Hub, we see first-hand how Sports Massage improves circulation, flexibility, and recovery while reducing pain, tension, and stress. When used alongside rehabilitation and performance support, it becomes a powerful tool in long-term MSK health.
Sports Massage isn’t just about feeling good. It’s a research-backed treatment that supports recovery, reduces pain and tension, improves circulation, and helps prevent injury. Whether you’re managing an MSK issue, training hard, or simply want to move better, Sports Massage can play a key role in your progress. If you’d like to book a session or have any questions, get in touch with us at the Rehab Hub, we’re here to help you feel your best.
How we can help
We hope you found this blog interesting and thought provoking.
If you are struggling, or need any support with an injury or pain, please get in touch and let us help you in any way that we can.
We are a team of injury and rehabilitation professionals, here to help you with anything from a niggling ache through to recovery from a more serious injury or operation. Together we work with just about everyone – adults and children, amateur and semi-pro athletes, builders, office workers – if you have pain, an injury, or a problem with movement we are here for you!
