Sports massage has been shown to support faster recovery between workouts or events by reducing delayed onset muscle soreness (DOMS) and improving subjective recovery, which can help athletes return to training sooner with less discomfort. (see research evidence)

Sports massage may contribute to reduced injury risk and better long-term performance by helping manage training load, reducing perceived muscle tightness and soreness, and supporting adequate recovery between sessions. While injury prevention is multifactorial, evidence shows that interventions which improve range of motion, stretch tolerance, and recovery status can positively influence injury risk over time.

Research also highlights that changes in flexibility and tissue tolerance are largely sensory rather than structural, meaning athletes who feel less stiff and more recovered can move more freely and load more effectively in training. (see research evidence)

Sports massage may help improve local blood flow and oxygen delivery to working muscles by reducing muscle tension and promoting vasodilation in soft tissue.

Research into the mechanisms of massage notes that manual pressure can increase local circulation and reduce muscle tension, potentially aiding nutrient and oxygen transport to fatigued tissues. (see research evidence)

Sports massage has been associated with increases in flexibility and joint range of motion by reducing muscle tightness, improving tissue pliability, and decreasing passive stiffness around joints.

The current body of evidence suggests that when combined with appropriate training and conditioning, sports massage can be a useful intervention to support greater flexibility and joint mobility. (see evidence)

Sports massage may contribute to reduced injury risk and better long-term performance by helping manage training load, reducing perceived muscle tightness and soreness, and supporting adequate recovery between sessions. While injury prevention is multifactorial, evidence shows that interventions which improve range of motion, stretch tolerance, and recovery status can positively influence injury risk over time.

Research also highlights that changes in flexibility and tissue tolerance are largely sensory rather than structural, meaning athletes who feel less stiff and more recovered can move more freely and load more effectively in training. (see research evidence)

Sports massage can help enhance mental focus and relaxation by reducing stress, lowering perceived anxiety, and promoting a sense of calm before or after training and competition. Research shows that massage can decrease levels of cortisol (a stress hormone) and increase parasympathetic nervous system activity, which is associated with relaxation and improved mental readiness. Studies have also demonstrated reductions in state anxiety and improvements in mood following massage interventions. (see research evidence)

Sports massage can help reduce feelings of muscle fatigue and improve recovery between sessions by decreasing residual muscle tension, improving local circulation, and supporting the removal of exercise-related metabolic by-products. Although “lactic acid build-up” is often blamed for post-exercise soreness, true lactate levels typically normalise quite quickly after activity.

The real benefit of massage lies in reducing perceived exertion and soreness, improving stretch tolerance, and restoring comfortable movement, which together help you feel fresher and ready to train again sooner. When combined with appropriate loading and strength and conditioning, sports massage can therefore support better session quality and more consistent training. (see research evidence)