Sports massage isn’t just a treat—it’s a powerful tool for recovery, injury prevention, and performance enhancement. But one question we hear a lot is, “How often should I get a sports massage?” The answer isn’t one-size-fits-all. Let’s break down the factors that influence frequency and how you can build sports massage into your routine for maximum benefit.
What Factors Affect Massage Frequency?
Several key factors determine how often you should schedule a sports massage:
- Your activity level: Regular exercisers, athletes, and high-demand workers may need more frequent sessions than someone with a sedentary lifestyle.
- Injury history: If you’re recovering from an injury or prone to strains, massage might be needed more often to support healing.
- Training load: Intensity and volume of your training—especially leading up to competitions—can increase demand on your body.
- Recovery needs: Everyone’s body responds differently. Pay attention to soreness, stiffness, and how quickly you recover from workouts.
- Personal goals: Are you aiming for performance gains, injury prevention, or just general wellness? Your objectives will influence frequency.
Recommended Schedules for Different Activity Levels
Here’s a general guide based on activity levels:
🏃♂️ High-Performance Athletes
- 1–3 times per week during heavy training or competition phases.
- Weekly or bi-weekly during off-season or maintenance periods.
🏋️♀️ Regular Exercisers (3–5 sessions per week)
- Every 2–4 weeks to address muscle tightness and promote recovery.
🧘♂️ Casual Gym-Goers or Active Individuals
- Once a month is often sufficient for maintenance, preventing minor aches and ensuring flexibility.
💻 Desk Workers or Sedentary Lifestyles
- Every 4–6 weeks to combat postural tension, tight hips, and shoulder stiffness.
Remember, these are guidelines—you might need to adjust based on how your body feels and what your therapist recommends.
Learn more about our massage for recovery and injury support to explore custom recovery plans.
Signs You Might Need a Sports Massage
Your body gives you clues when it’s time for some extra care:
- Persistent muscle tightness or soreness
- Decreased flexibility or range of motion
- Increased fatigue during workouts
- Recurring niggles or minor injuries
- Difficulty recovering between sessions
If any of these sound familiar, it might be time to schedule a massage. Your muscles will thank you!
How to Build Massage Into Your Routine
Consistency is key. Here’s how to make sports massage a regular part of your wellness plan:
- Book in advance: Schedule recurring appointments so you don’t forget.
- Sync with your training schedule: Get a massage during high-intensity periods and taper off during recovery.
- Combine with biokinetics or physiotherapy: This maximizes the benefits of massage and movement therapy. Read about how biokinetics supports recovery here.
Here’s a simple table to visualize a sample schedule:
| Activity Level | Suggested Frequency |
| High-performance athlete | 1–3 times per week (intense) |
| Regular gym-goer | Every 2–4 weeks |
| Casual exerciser | Once a month |
| Sedentary/desk worker | Every 4–6 weeks |