Updated: September 2026
Sports massage is often marketed as a way to improve performance, but the evidence is more modest. Massage may help delayed-onset muscle soreness (DOMS), flexibility, relaxation and perceived recovery. It does not reliably increase strength, sprint speed, jumping ability, endurance or fatigue resistance.
For athletes, that means massage is best used as a recovery and comfort tool rather than a direct performance enhancer.
What Does the Research Say?
A systematic review and meta-analysis of 29 studies involving more than 1,000 participants found no clear improvement in strength, sprinting, jumping, endurance or fatigue after massage. Small but statistically significant benefits were found for flexibility and DOMS.
Read the sports-massage meta-analysis.
A later systematic review reached a similar conclusion: massage does not appear to meaningfully improve most motor-performance outcomes, although it may support pain reduction, relaxation and perceived recovery.
Read the review of massage and sport performance.
What Massage May Help Athletes With
DOMS and soreness
Massage can modestly reduce post-exercise soreness, which may make normal movement feel easier during recovery.
Flexibility and range of motion
Short-term improvements in flexibility are possible, especially when muscular tightness is limiting comfortable movement.
Relaxation
Massage may help athletes feel less physically tense after demanding training or competition.
Perceived recovery
Feeling more recovered can be useful even when objective performance measures have not changed.
What Massage Does Not Reliably Improve
- maximal strength
- sprint speed
- jump performance
- endurance
- fatigue resistance
- injury prevention on its own
Does Massage Improve Flexibility?
It can produce small short-term improvements, but massage should not replace flexibility training or strength through range.
If increasing mobility is a long-term goal, combine hands-on treatment with stretching, movement practice and strengthening.
When Should Athletes Use Massage?
After hard training
Massage can be useful when soreness or muscular tension is making recovery uncomfortable.
Between competitions
Some athletes use massage during congested schedules to manage soreness and help relaxation.
Before competition
If massage is used before competition, keep it short and familiar. Long or deep treatment immediately before maximal performance may be counterproductive for some athletes.
During rehabilitation
Massage may support comfort but should not replace progressive loading, strengthening or diagnosis.
What Actually Drives Athletic Performance?
| Factor | Role |
|---|---|
| Sport-specific training | Primary driver of performance |
| Strength and conditioning | Builds physical capacity |
| Sleep and nutrition | Supports adaptation and recovery |
| Massage | Optional support for soreness, flexibility and comfort |
How to Use Massage Without Over-Relying on It
- Have a clear goal: soreness, muscular tension or relaxation.
- Place treatment around key sessions: avoid deep work if it disrupts training quality.
- Track whether it actually helps: continue only if there is a meaningful benefit.
- Keep training active: massage should support, not replace, movement and conditioning.
- Assess persistent pain: recurring weakness, swelling or loss of function needs more than massage.
Performance Goal vs Recovery Goal
It helps to separate two questions. If the goal is to run faster, lift more or jump higher immediately, massage is not a reliable performance enhancer. If the goal is to feel less sore, reduce muscular tension or arrive at the next session feeling more comfortable, massage can be useful.
For practical timing around training, see our guide to pre- vs post-workout massage. Strength athletes may also find our guide to sports massage for weightlifters useful.
Frequently Asked Questions
Can sports massage improve athletic performance?
Not directly in most cases. Evidence does not show reliable improvements in strength, sprinting, jumping or endurance.
Can massage improve flexibility?
Yes, small short-term improvements are possible.
Does massage help recovery?
It may help DOMS, relaxation and perceived recovery.
Can massage prevent injuries?
No. Injury risk is influenced by training load, strength, previous injury, fatigue and many other factors.
How often should athletes have massage?
There is no fixed schedule. Frequency should depend on training demands and whether treatment provides a clear benefit.
Sports Massage for Athletes in Slough
For training-related soreness or muscular tension, our Sports Massage service may be appropriate. For more on recovery, see Massage for Muscle Recovery.
For suitable appointments, you can book through ClinicSense.