If you’re considering booking a sports massage but feel a little nervous or unsure about what it involves, you’re not alone. Many first-timers have questions: Will it hurt? What should I wear? How do I prepare? This guide is here to walk you through every step so you can feel confident and relaxed heading into your first sports massage appointment.
What Is a Sports Massage (And Is It Right for You)?
Sports massage is a type of therapeutic massage for an active or not so active person and are designed to:
- Improve circulation and promote muscle recovery
- Ease tension and reduce pain from overuse or injury
- Enhance flexibility and performance, whether you’re an athlete or just active
Unlike a typical spa massage, a sports massage targets specific muscle groups, often focusing on problem areas. It’s suitable for:
- Individuals with tight muscles or minor injuries
- General muscle tightness or pain
- Post-surgery recovery support
- People looking to prevent injuries or improve athletic performance
If you’re wondering how massage fits into a broader recovery plan, check out our guide on massage for recovery and injury support.
How to Prepare Before Your Appointment
A little preparation can help you get the most out of your massage:
- Hydrate: Drink plenty of water to help your muscles respond better.
- Avoid heavy meals: A light snack is fine, but avoid large, heavy meals right before your appointment.
- Dress comfortably: Wear loose clothing that’s easy to remove or adjust.
- Communicate any injuries or concerns: Let your therapist know about any specific areas of pain or stiffness.
What Happens During the Massage
Your therapist will:
- Discuss your goals: They’ll ask about your activity level, injuries, and what you’re hoping to achieve.
- Assess your body: They may check your posture or flexibility to identify problem areas.
- Use targeted techniques: Expect a mix of firm pressure, deep tissue work, and gentle stretching, depending on your needs.
- Adjust as needed: You can always ask them to ease up or focus more on certain areas.
The therapist’s approach is tailored to your body and goals, so don’t hesitate to speak up if something feels uncomfortable.
Does It Hurt? (And How It Should Feel)
It’s normal to feel some pressure during a sports massage, especially if you have tight or knotted muscles. However:
- It shouldn’t be unbearable: You should feel a “good discomfort” rather than sharp pain.
- The therapist will check in with you: They’ll adjust their technique based on your feedback.
- You might feel sore afterward: This is normal and usually fades within a day or two.
Regular sessions help your body adapt, making each massage feel more comfortable over time.
Aftercare and What to Do Next
To get the most from your massage:
- Drink water: Hydration helps flush out metabolic waste and reduces soreness.
- Stretch gently: Light stretching can help maintain your new flexibility.
- Rest if needed: Avoid intense workouts immediately afterward to give your body time to recover.
- Follow up as needed: Your therapist may suggest follow-up sessions, or you might combine massage with a flexibility and mobility massage benefits programme for long-term results.
FAQs
Should I eat before my massage?
A light snack is fine, but avoid heavy meals. Feeling overly full can make the massage uncomfortable.
What should I wear?
Loose, comfortable clothing is best. Depending on the area being treated, you may be asked to undress to your comfort level, with towels or sheets used for privacy.
How long does it take?
A typical first appointment lasts 45–60 minutes, including time for discussion, assessment, and treatment.
Feel ready to experience the benefits of sports massage? Book your first session today.