Top 10 benefits of sports massage therapy

Sports massage therapy provides a range of benefits. Whether you are a professional athlete, a casual gym goer, or have a sedentary lifestyle, you can benefit from the combined massage techniques used in sports massage therapy. Here are the top 10 benefits:

1. Prevent injury and muscle soreness

One of the most significant benefits of sports massage therapy is how it helps prevent injury and muscle soreness. Particularly beneficial to those in sports, a sports massage before physical activity can help reduce the risk of injuring muscles or experiencing soreness.

2. Increased muscle blood flow

Sports massage can also be beneficial in helping to improve blood flow and oxygen throughout the body. This includes increasing the blood flow to muscles to support muscle function, repair, and growth.

The stress and strain placed on muscles during physical activity is a common occurrence. Any pressure on connective tissue muscles can also lead to toxins accumulating that can increase risk of injury.

Sports massage helps to realign the muscle and connective tissue by improving lymphatic and blood circulation. This, in turn, helps to support muscle repair and flush away toxins. The increased blood circulation can also boost the immune system.

3. Supports recovery from an injury

At some time or another, everyone is likely to experience an injury, whether from a workout or strenuous daily activity. Whatever the cause it can lead to muscle pain, soreness, and discomfort due to inflammation.

A sports massage can assist with these injuries. By focusing on the affected area, a sports massage therapist can help speed up your recovery process, by loosening tight muscles, reducing inflammation, and increasing blood flow.

Research in 2024 identified that massage therapy is more effective than exercise therapy to reduce the pain caused by an injury. A common example of this is using massage therapy to support recovery from ankle sprains, which is a common sports-related injury.

4. Reduces pain and prevents DOMS

Delayed onset muscle soreness (or DOMS) is a common problem many people experience after physical activity. Usually occurring up to a day or two after intense exercise, DOMS results in stiffness and pain that makes movement uncomfortable.

This is due to your body’s response to the effects high-intensity exercise has on the muscles, leading to microscopic tears. As such, the muscles become inflamed which leads to muscle stiffness and pain. Anyone can develop DOMS, including professional runners.

However, sports massages after intense exercise can help increase blood flow to the affected area and reduce or prevent the onset of DOMS. The massage helps alleviate any discomfort by working on the affected area to reduce muscle tension and promote relaxation.

This is supported by a 2005 study that found massages were effective in alleviating DOMS by 30%, as well as helping to reduce swelling. As such, those who frequently run or jog can benefit from massages to reduce or prevent DOMS onset.

5. Improved immune system

One benefit you may not have considered for sports massage therapy is the improvement of your immune system. Sports massage helps increase circulation and lymphatic drainage, which in turn can give your immune system a boost.

That’s because any waste in the body is transported in a fluid called lymph. If any bacteria is in the lymph, your lymph nodes produce more white cells to combat the pathogen. Alongside blood, lymph is one of the two distinct fluids that move through the circulatory system.

A reduction in blood flow can cause lymphatic stagnation, thereby slowing the flow of white blood cells vital for combating infection. A research study in 2012 found that weekly massages helped to increase white blood cells substantially.

6. Break down adhesions or scar tissue

Adhesions or scar tissue are a significant cause of muscle tension that makes mobility difficult and increases discomfort. These can occur from physical exertion or inactivity. As these adhesions and scar tissue build up over time, the tension becomes worse.

Sports massages can help to break down adhesions and scar tissue to improve mobility while reducing discomfort or pain. Those who suffer from back pain may find this particularly beneficial.

A common cause of lower back pain is muscle tension, stiffness, or tightness. The brain transmits signals to muscle cells via the spinal cord, causing them to expand and contract. However, when muscles are tense or damaged, the brain interprets this as pain.

7. Improved sleeping patterns

You can also benefit from improved sleep quality from sports massage. The relaxation that these massages provide can help to lower stress and tension.

The effect of the massage causes the body to release endorphins. This makes us feel more relaxed and calmer, thereby improving the quality of our sleep.

8. Increased sense of well-being and lower stress levels

The release of endorphins mentioned above also helps to reduce your stress levels and improve your mood. Considered the body’s natural painkiller, endorphins are produced by the body to relieve pain, reduce stress, and improve mood.

Endorphins are produced during pleasurable activities. However, anxiety and tension impact the production of endorphins. A sports massage that helps to calm and relax the body helps with releasing endorphins to achieve lower stress levels. In turn, we feel a better sense of well-being.

9. Better range of motion and flexibility

You can also benefit from a better range of motion and flexibility from sports massage therapy. This benefit is highly advantageous to athletes as it can help improve their performance. However, older adults and those with sedentary lifestyles can also benefit.

Sports massage can focus on certain muscle groups to help maintain or improve range of motion and flexibility. For example, gymnasts may incorporate sports massage therapy into a routine to maintain flexibility and prevent ligament strain.

In the case of older adults or people with sedentary lifestyles, movement can often become restricted or painful due to increased muscle, ligament, or soft tissue stiffness. Sports massage can reduce this muscle stiffness, making movement much more comfortable.

A 2018 study found that those suffering from knee osteoporosis saw a significant improvement in their symptoms after an 8-week massage course. Pain, stiffness, and physical function all improved.

10. Improve posture

One more benefit you can experience from sports massage therapy is the improvement in posture. Postural imbalances occur when the body is in an unbalanced posture for a long time. The result is pain, stiffness, and tension in the affected area.

This can occur from performing repetitive physical activities, sitting for prolonged periods, or from an accident or fall. A sports massage can help to correct any postural muscle imbalances to combat the pain.

Sports massage therapy offers a range of benefits. Whether you’re a professional athlete, live a sedentary lifestyle, or somewhere in between, incorporating this therapy into your regime can lead to measurable improvements in overall well-being and sporting success.

Get Started

Like what you see?

Get in touch to arrange your Sports Massage or free Personal Training Discovery Session. I'll respond within 24 hours