If you are new to fitness or a professional athlete, you may have heard of sports massage and often thought ‘What is a sports massage?’ In this article we look into what a sports massage is, the importance of it, the different types, the benefits and if you are looking to further your career and how to become a sports massage therapist.

It has become immensely popular in recent years, becoming an integral part of many active people’s training and recovery routines. If you are looking to change or advance your career into the world of sports massage, it’s essential to understand its significance and the avenues available to gain a recognised sports massage qualification.

Becoming a sports massage therapist provides excellent career opportunities, you can choose to operate as a self employed business or work as a sports massage therapist within an organisation. The organisations where you can job as a sports massage therapist are varied, from health clubs, gyms and even sports massage therapist jobs in professional sports teams can act as a rewarding and lucrative sports related job.

What is a Sports Massage?

A sports massage is a specialised form of massage therapy designed to address the unique needs of athletes and active individuals. Unlike traditional massages, sports massage focuses on enhancing performance, preventing injuries, and aiding in the athletic recovery process.

Whether you’re a professional athlete, a weekend warrior, or someone simply looking to maintain an active lifestyle, sports massage proves to be a valuable tool in promoting flexibility, reducing muscle tension, and optimising overall well-being.

It is different to an ordinary massage by using specific techniques to address specific needs of athletes. During a sports massage the therapist will use a range of different sports massage techniques. These sports massage techniques are different ways that the sports massage therapist can exert pressure on the client’s muscles using their hands, or forearms, to achieve a different effect on the muscles

The techniques used will depend on the type of massage and the desired outcome.

Effleurage

Effleurage is a technique used in almost all types of massage, not only in a sports massage. The sports massage therapist will begin with effleurage on each area of the body. This warms up the body and the muscles that are about to be worked on. It also acts to spread the application of the massage mediums (massage oil or creams) being used to lubricate the client.

When effleurage is being used within a sports massage the pressure being applied usually will start at a light pressure and gradually increase – this allows the sports massage therapist the opportunity to gradually warm and stimulate the muscles and gradually increase the pressure for the client at a comfortable pace. The sports massage therapist at this point can check the pressure with the client, and at The Fitness Group during our Level 3 Sports Massage Courses we recommend using a scale between 1-10 to indicate pressure levels.

When effleurage is combined with petrissage it works as an effective flushing process that supports blood circulation and lymphatic drainage.

Petrissage (also known as Kneading)

Involves picking up/lifting of the skin and tissue. Petrissage is used to mobilise fluids, stretch muscle fibres, and encourage muscle relaxation.

Hacking

This is a tapotement technique that aims to invigorate(wake up) the muscle by stimulating the nervous system response. This is performed by rhythmical movement of the wrist and elbow while holding the palms open and keeping the palms facing each other. The aim is to emulate a hacking type of motion that will be focused up and down the length of the muscle. It is mainly used in pre-event massages, to psych up the athlete before the event/match.

Wringing

The wringing technique consists of lifting and squeezing the muscle forwards and backwards. This technique is similar to wringing a towel. Wringing is used to treat tight muscles, for relaxation and as part of a maintenance or post event massage.

Trigger Pointing

This technique focuses on specific areas of the body that are very painful and tend to hold lots of tension. These areas are called knots, and can be found in the fascia or muscle tissue. This technique involves applying constant pressure on the knot and adjusting the pressure or duration of the technique depending on the response of the tissue.

Connective tissue Massage

This is a very effective technique that targets fascia and connective tissues. It is a technique that is performed without massage oil(skin has to be dry). After doing a thorough palpation of the restricted area, move palm on surface to detect restrictions, and then use cross hold technique to stretch the tissue. Manipulating the fascia and making it less restrictive is very important as the fascia is built up of collagen(protein) and serves a very important role in movement and tissue health.

All of these techniques can help to:

• Release muscle tension
• Prevent lactic acid build-up
• Soft tissue manipulation
• Improve blood circulation
• Helps to get rid of general stress or anxiety. Many patients experience a sensation of relief, relaxation. This is because of the effect of massage on the parasympathetic nervous system. Massage stimulates the parasympathetic nervous system and the release of feel good hormones.

Types of Sports Massage

There are different types of sports massage, each serving specific purposes before, during, or after athletic events. Here are some common types of sports massage.

Pre-Event Sports Massage

Administered usually around 24 hours before an athletic event, pre-event massage is aimed at stimulating muscles and increasing circulation to prepare the athlete for optimal performance. It focuses on enhancing flexibility and reducing muscle tension.

The sports massage therapist will use a a range of tapotement techniques to stimulate the clients muscles in advance of the event. Examples of tapotement techniques include petrissage, also known as neading and hacking. These stimulating techniques will be performed in alongside effleurage which is always used initially to warm up and prepare the muscles.

This type of sports massage is usually lighter in pressure than a post event or maintenance massage, with the focus being on preparing the working muscles for the event which is due to follow.

A pre-event massage can also help to reduce tension and stress. The pre-event massage can be effective in reducing muscular stress and any pre-event nervous or physiological stress. When a pre-event massage is carried out it will activate the parasympathetic nervous system which is responsible for regulating the body’s relaxed state.

Physically the pre-event massage before exercise can help to prevent injury and strains during the event. The pre-event massage will be focused on preparing the muscles for the event to follow and reducing any pre-event muscular tightness. If an athlete goes into the event with tight muscles this can cause a strain, like a pulled muscle, even a tear or strain. The combination of effleurage techniques and petrissage techniques will help to increase blood flow, reduce any tightness or muscular knots.

The increase of blood circulation will support the delivery of nutrients and oxygen to the muscle tissues which will aid to prepare for the event and repair any damaged cells.

Post-Event Sports Massage

Post-event massage is performed usually anytime after an event and up until 72 hours post event. The type of event can vary, it could be a competition, race or an intense workout for example. Anything beyond 72 hours would then usually be classed as a maintenance massage. It can help to reduce muscle soreness and inflammation. It promotes relaxation and aids in the elimination of metabolic waste products.

Muscles can often become tight after an event and a post event massage can help relieve these tight muscles and provide the client with relief. Think about anytime that you have completed a strenuous race event, went on a run or had a really intense workout. You can then experience tight muscles, and this can happen immediately post the event and last for as long as 72 hours post event. 

Sometimes this muscle tightness can also be combined with the feeling of delayed onset muscle soreness (known as DOMS). DOMS occur when you expose your muscles to stress and micro tears take place within your muscular fibers. These micro tears are a positive reaction from your body after being exposed to positive stress. The micro tears provide the opportunity for the muscles to repair and rebuild slightly stronger in an adaptation to handle the stress induced next time.

A post event massage will promote increased blood circulation and the delivery of nutrients to the muscles, thus helping to speed up recovery and support the repairing process where the DOMS are being experienced.

Effleurage will be used initially to prepare the client and muscles for the rest of the techniques within the sports massage. Petrissage, wringing and trigger point techniques will then most often all be used in combination throughout the post event massage by the sports massage therapist.

Maintenance Sports Massage

This is conducted regularly during an athlete’s training programme to reduce recovery time. It addresses muscle imbalances, prevents injuries, and maintains overall muscle health. It involves a combination of techniques tailored to the athlete’s specific needs.

Rehabilitative Massage

Rehabilitative massage is intended for individuals recovering from injuries. It focuses on promoting healing, restoring flexibility and addressing muscle imbalances that may result from the injury. Sports massage and chiropractic treatment are complementary therapies that work together to enhance physical performance and recovery. Sports massage focuses on relieving muscle tension, improving flexibility, and reducing the risk of injury through targeted techniques. Meanwhile, chiropractic treatment addresses alignment issues in the spine and joints, promoting overall structural balance and function. Together, these treatments support optimal athletic performance, accelerate recovery, and help maintain peak physical health.

Lymphatic Drainage Massage

Lymphatic drainage massage targets the lymphatic system to promote the removal of waste and reduce swelling. It can be beneficial for managing inflammation and supporting the body’s natural detoxification processes.

Cross-fibre Friction Massage

Cross-fibre friction massage involves applying pressure across the fibres of muscles, tendons, or ligaments. This technique can help break down scar tissue, improve mobility, and reduce the risk of adhesions.

Myofascial Release

Myofascial release focuses on releasing tension in the fascia, the connective tissue surrounding muscles. This technique can improve flexibility, reduce muscle restrictions, and enhance overall movement patterns.

What are the benefits of a sports massage?

Anyone can benefit from a sports massage. Whether you are just getting into fitness, training for an event or recovering from injury, it can have many benefits. The different types of massage outlined above have varying benefits depending on your needs, whether you are looking for a routine deep tissue massage or recovering from an injury.

A sports massage addresses the specific needs of individuals engaged in fitness, sports and physical activities. It goes beyond relaxation, the benefits include enhancing performance, preventing injuries, and aid in the recovery process.

This therapeutic practice not only supports the body in reaching peak performance but also plays a pivotal role in injury prevention and rehabilitation, making it an indispensable component of a comprehensive sports and fitness regime.

We have looked at some of the benefits of a sports massage below:

Improved Circulation

As well as relieving tension in muscles it helps with improving circulation. This is beneficial as it provides muscles with increased levels of oxygen and essential nutrients that are used for the repair of damaged muscle fibres and cells. This in turn helps to promote faster recovery and reduces the risk of muscle injury.

Improved Performance

It can enhance an athlete’s performance by increasing flexibility, range of motion, and overall muscle function. This, in turn, may contribute to better agility, increased strength and power, endurance, speed and agility and help to prevent the risk of injuries.

Faster Recovery

Post-event and maintenance massages play a crucial role in expediting recovery by reducing muscle soreness and inflammation. This allows athletes to return to their training routine more quickly.

Injury Prevention

Regular sports massage helps identify and address muscle imbalances and tension, reducing the risk of injuries. By promoting proper muscle function, athletes can maintain a healthier and more resilient body.

Stress Reduction

Athletes often undergo physical as well as mental stress. Sports massage can aid in relaxation, alleviate stress and promote better mental focus. This can all contribute to a more balanced and resilient mindset.

Better Sleep Quality

If you are not getting good quality sleep, your training is going to suffer. Lack of quality sleep will also lengthen your recovery time. A sports massage promotes the release of endorphins, serotonin and dopamine which can all help with feeling relaxed and help you get better quality sleep.

What Can a Sports Massage Help With?

By employing a combination of targeted techniques, including deep tissue manipulation, stretching, and myofascial release, sports massage addresses the unique physiological and biomechanical demands placed on the body during physical activity.

Here are some common injuries and conditions that a sports massage may help with:

Muscle Strains

It can help alleviate tension, tightness, and muscle imbalances associated with strains. It may also aid in promoting blood flow and reducing inflammation.

Tendonitis

Tendinitis is a condition characterised by inflammation or irritation of a tendon. When tendons become inflamed, it can cause pain, swelling, and discomfort in the affected area. A sports massage may assist in promoting circulation and reducing inflammation around tendons affected by conditions like Achilles tendonitis or tennis elbow.

Sprains

A sprain is an injury that occurs when a ligament is stretched or torn. Sprains commonly happen when a joint is forced into an unnatural position, causing the ligament to overstretch or tear. A sports massage can contribute to the healing process of ligament sprains by increasing blood flow, reducing muscle tension, and promoting relaxation.

Delayed Onset Muscle Soreness (DOMS)

DOMS refers to the muscle pain and stiffness that often occurs 24 to 72 hours after intense or unfamiliar physical activity. Sports massage may help reduce muscle stiffness and alleviate discomfort associated with DOMS.

Overuse Injuries

Athletes often develop overuse injuries due to repetitive motions such as running. Sports massage can address muscle imbalances, tightness, and trigger points that contribute to overuse injuries.

Postural Issues

Athletes may develop poor posture habits, leading to muscle imbalances and discomfort. Sports massage can target specific muscle groups to help correct imbalances and improve posture.

Post Op Recovery

Sports massage can help to speed up the recovery process of the fascia and tissue following a surgery. After a surgery, the fascia and tissue found close or around the area of where the surgery was performed needs time to recover. This means that the fascia and tissue will be  restricted, tight, and painful. This is part of the recovery/rebuilding process of the tissue. With massage you can help with mobilising the tissue and help the lymphatic system drain work more efficiently. This will allow the patient to be able to feel and move better in a quicker amount of time. The sports therapist can work together with  a physiotherapist or surgeon in order to help with the recovery. The Sports Massage Therapist can help in the later stages of recovery.

Stress and Anxiety

Beyond physical benefits, it can help reduce stress and anxiety by promoting relaxation and mental well-being for athletes.

Scar Tissue Management

Scar tissue is a type of tissue that forms during the process of wound healing. Injuries can lead to the formation of scar tissue, which may limit range of motion. Sports massage techniques, such as friction and stretching, may help to manage and minimise scar tissue.

Flexibility and Mobility

A regular sports massage can contribute to improved flexibility and range of motion by addressing muscle tightness and promoting joint mobility.

Circulation Improvement

It can enhance blood circulation, which facilitates the delivery of oxygen and nutrients to muscles and accelerates the removal of waste products.

Sleep Issues

A sports massage helps to promote relaxation. It can improve sleep by releasing endorphins, serotonin and dopamine which help you get better quality sleep.

How to Become a Sports Massage Therapist

If you are looking to pursue a career in sports massage, we have looked into ways to help and support you in your chosen career path.

Education and Certification

Obtain a relevant education in massage therapy from an accredited institution. You can view our Level 3 Sports Massage Diploma and Level 4 Sports Massage Certificate Courses here.

Specialised Training

Enrol in workshops or courses specifically focused on sports massage techniques. This may include learning about anatomy, kinesiology, and the specific needs of athletes in various sports.

Gain Practical Experience

Gain hands-on experience through internships, volunteer opportunities, or work with sports teams. Practical experience is essential for honing your skills and understanding the unique demands of different sports.

Networking and Professional Development

Network with sports professionals, coaches, and other healthcare practitioners. Staying updated on the latest research and techniques in sports massage through continuous professional development is crucial for success in this field.

Sports massage is a valuable tool for athletes seeking to optimise their performance, prevent injuries, and expedite recovery. Whether you are an aspiring sports massage therapist or an athlete looking to incorporate this therapy into your training routine, understanding its types and benefits can contribute to overall well-being and success in the world of sports.

Embarking on a career in sports massage can be a rewarding journey, offering the opportunity to make a significant impact on athletes’ well-being. By understanding the importance of sports massage and carefully selecting a recognised and reputable course, aspiring therapists can pave the way for a successful and fulfilling career in this dynamic field. View our Level 3 Sports Massage Diploma and Level 4 Sports Massage Certificate Courses here.

Once you have completed your education there are many opportunities for you to advance your career. You can apply for jobs at sports clubs, private health clinics, gyms, hotels and spas.