How Often Should You Get a Sports Massage?
Sports massage has long been a favourite of athletes, gym-goers, and people who carry daily muscle tension. But one of the most common questions patients ask is: “How often should I get a sports massage?”
The truth is, there’s no one-size-fits-all answer. The ideal frequency depends on your activity level, your goals, and your body’s unique needs. In this post, we’ll break down what the research says and provide practical guidance for athletes, active individuals, and those seeking general wellbeing.
1. Why Frequency Matters
Sports massage works best as a cumulative therapy. One session can bring relief, but the real benefits — improved flexibility, reduced risk of injury, and faster recovery — come with regular treatment.
Just like exercise or physiotherapy exercises, consistency is key.
2. Factors That Affect Frequency
Several things influence how often you should book a sports massage:
Training intensity – the harder and more often you train, the more recovery support your body needs.
Type of sport or activity – endurance sports (running, cycling) and contact sports (football, rugby) often demand more frequent care.
Injury history – people with recurring issues may benefit from ongoing maintenance.
Work and lifestyle – desk workers may not train like athletes, but sitting all day still causes tightness that massage can address.
Stress levels – mental stress shows up in the body as muscle tension, especially in the neck, shoulders, and back.
3. Recommendations by Activity Level
✅ Elite & Competitive Athletes
Frequency: 1–2 times per week during training season.
Why: To support recovery, reduce DOMS, and prevent injuries from repetitive strain.
👉 A study in the Journal of Athletic Training (Weerapong et al., 2005) noted that regular massage may help athletes maintain flexibility and manage recovery between competitions.
✅ Recreational Athletes & Gym-Goers
Frequency: Every 2–4 weeks.
Why: Helps with recovery after heavy sessions, improves flexibility, and prevents muscle imbalances from building up.
✅ Office & Manual Workers
Frequency: Every 3–6 weeks.
Why: To manage chronic tightness in the neck, shoulders, and lower back caused by posture, repetitive movements, or lifting.
✅ Injury Rehab Patients
Frequency: Weekly (short-term), depending on the condition.
Why: To support tissue healing, break down scar tissue, and restore normal movement. Always combined with physiotherapy exercises.
4. Signs You May Need More Frequent Sessions
You feel sore or stiff after every workout.
Your flexibility is decreasing despite stretching.
You’ve had recurring injuries (hamstrings, calves, shoulders).
Stress or posture-related tightness keeps returning.
You recover slowly and find yourself skipping training due to soreness.
These are all signs that more regular sports massage could benefit you.
5. How Long Do the Effects Last?
The benefits of sports massage are immediate but can last anywhere from a few days to a few weeks depending on your body and activity level.
👉 Research in the British Journal of Sports Medicine (Torres et al., 2012) showed that sports massage reduced delayed onset muscle soreness (DOMS) for up to 72 hours after intense exercise.
For long-term results, consistency is more effective than occasional one-off treatments.
6. Building Massage Into Your Routine
Think of sports massage as part of your overall recovery plan, alongside:
Adequate sleep
Proper nutrition
Hydration
Stretching and mobility work
Many patients find that booking a massage on a regular schedule (e.g., every 3–4 weeks) keeps them on track and prevents problems from creeping back in.
7. Cost vs Benefit
Some patients worry that weekly massage sessions may feel expensive. But even once a month can make a significant difference if you’re consistent. Many people view it as an investment in both performance and long-term health — preventing injuries is always cheaper than treating them later.
🌟 Key Takeaway
How often you should get a sports massage depends on your goals and lifestyle.
Athletes in training: 1–2 times per week
Active individuals: Every 2–4 weeks
Office/manual workers: Every 3–6 weeks
Injury rehab: Weekly short-term, then tapering down
The important thing is to listen to your body, track how you feel after treatment, and build sports massage into your routine as a regular recovery tool.
📞 Want to add sports massage to your recovery routine? Contact JN Physiotherapy today to book your session.
📚 References
Weerapong P, et al. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Journal of Athletic Training, 40(4): 354–364.
Torres R, et al. (2012). Evidence of the physiotherapeutic benefits of massage therapy in exercise-induced muscle damage: A systematic review. Br J Sports Med, 46: 951–959.