Benefits of Sports & Deep Tissue Massage
Sports and deep tissue massage has long been used for pain relief, muscle recovery, and boosting performance —but what does the research say? While massage is widely used in physiotherapy and sports settings, its benefits depend on individual needs, frequency, and combination with other interventions like exercise and rehabilitation.
At Personal-Physio, we help patients and athletes relieve muscle tension, improve movement, and recover effectively. Here’s what science says about sports and deep tissue massage and whether it’s right for you.
What is Sports & Deep Tissue Massage?
- Sports Massage – A targeted form of massage therapy used to address muscle tightness, trigger points, and soft tissue imbalances associated with sports or exercise. It is commonly used for pre-event preparation, post-exercise recovery, or injury management.
- Deep Tissue Massage – Involves slow, firm pressure applied to deeper layers of muscle and connective tissue. It is often recommended for chronic pain, postural dysfunction, and muscular tension.
While massage does not “flush out toxins” (a common myth), research does support its use for short-term pain relief, increased flexibility, and improved recovery when combined with rehabilitation exercises.
What Does the Research Say?
Here’s what scientific studies and clinical trials suggest about the benefits of sports and deep tissue massage:
1: Pain Reduction
Massage has been shown to reduce pain sensitivity and improve short-term comfort by influencing the nervous system and pain pathways (Beardsley & Škarabot, 2015).
Key Findings:
- A systematic review found moderate evidence that massage reduces muscle soreness (DOMS) after exercise (Davis et al., 2020).
- Deep tissue techniques may help desensitise trigger points and reduce muscle tightness, especially in conditions like myofascial pain syndrome (Crawford et al., 2016).
Bottom Line: Massage can help with pain relief, but it should be combined with exercise for long-term benefits.
2: Improved Flexibility & Range of Motion
Massage has been shown to increase flexibility, particularly when combined with stretching techniques (Škarabot et al., 2015).
Key Findings:
- A study on hamstring flexibility found that massage improved range of motion (ROM) more than static stretching alone (Nunes et al., 2016).
- Soft tissue release can improve movement restrictions, particularly in postural-related stiffness (Monteiro et al., 2017).
Bottom Line: Massage can be useful for flexibility gains, but consistent mobility work is required for long-term changes.
3: Muscle Recovery & DOMS Relief
Many athletes use sports massage after training to ease muscle soreness, but does it really help? Studies suggest that massage can reduce the perception of soreness by modulating the nervous system rather than directly removing metabolic waste (Poppendieck et al., 2016).
Key Findings:
- Massage does NOT remove lactic acid, but it reduces muscle stiffness and soreness post-exercise.
- It may enhance blood flow and stimulate receptors that lower pain perception.
Bottom Line: Massage can reduce the intensity of muscle soreness, but active recovery strategies (movement, hydration, nutrition) are just as important.
4: Psychological & Stress-Relief Benefits
Massage influences the nervous system, helping to reduce stress and tension. Studies have shown that deep tissue massage can lower cortisol levels and improve relaxation (Rapaport et al., 2012).
Key Findings:
- Massage stimulates the parasympathetic nervous system, leading to a calming effect (Field, 2014).
- People with chronic pain conditions (e.g., fibromyalgia) often experience better mood and sleep after massage therapy (Li et al., 2014).
Bottom Line: While massage does not “heal” injuries, it can help with mental relaxation, which plays a role in pain management.
Who Can Benefit from Sports & Deep Tissue Massage?
Massage is most beneficial for:
- Athletes & Active Individuals – Helps manage training-related muscle tightness.
- Office Workers & Desk-Based Professionals – Relieves postural strain in the neck, shoulders, and back.
- People Recovering from Injuries – May support pain relief alongside rehab exercises.
- Chronic Pain Patients – Can help with temporary symptom relief in conditions like fibromyalgia and tension headaches.
Massage should NOT replace physiotherapy or strength training, but it can complement a structured rehab program.
How Often Should You Get a Massage?
- For Pain Relief & Stress Reduction – Weekly to bi-weekly treatments may be helpful.
- For Active Recovery & Performance – Every 2-4 weeks depending on training load.
- For Injury Rehab – Combined with physiotherapy & strengthening exercises.
At Personal-Physio, we tailor massage treatments to your individual needs, whether it’s for pain relief, recovery, or performance.
Final Thoughts: Is Massage Worth It?
- Massage provides short-term pain relief and flexibility benefits, but it must be combined with movement-based rehab for lasting results.
- Massage is NOT a “fix” for injuries, but it can support recovery and stress management.
- An evidence-based approach includes combining massage with physiotherapy and exercise to achieve the best outcomes.
Want to feel looser, stronger, and more mobile? Book a sports or deep tissue massage at Personal-Physio today!
