How often should you get a sports massage?
"How often should I get a sports massage?" It's a fair question, and the honest answer is: it depends. It depends on what you do, what your body is telling you and what you want from the treatment.
Here's how we think about it at My Pilates Fix, where Neil and Alexa treat clients at the studio opposite Upminster Station.
Sports massage isn't only for athletes
Despite the name, you don't need to run marathons. Sports massage is a targeted, hands-
on treatment for muscles, soft tissue and the joints they work around. People come to us after long days at a desk, after starting a new training programme, after a stiff neck or a tight set of calves, or simply because they feel better when someone sorts out the knots.
Neil qualified as a sports massage therapist in 2006 at NLSSM and is a member of the Institute of Soft Tissue Therapists and has been treating clients since.
Alexa trained at the North London School of Sports Massage and is a member of the Sports Massage Association.
It's more than massaging the muscles
A sports massage session isn't one technique repeated for an hour. Your therapist assesses first, then chooses what suits what they find. Depending on you, a session can include:
Checking range of movement. We look at how well a joint moves, where it stops and what feels restricted, before and after treatment. It shows us what to work on and whether it's helping.
Soft tissue release. Pressure applied to a muscle while it is lengthened, to ease tight, shortened tissue.
Neuromuscular release. Focused work on the way muscles and nerves hold tension, to help an overactive muscle let go.
Trigger point therapy. Sustained pressure on those tender, knotty spots that refer ache or tightness elsewhere.
Joint mobilisations. Gentle, controlled movements of a joint to help it move more freely.
Not everyone needs all of these. That is why the number of sessions varies so much from person to person.
A rough guide
There is no single right schedule, but these are sensible starting points.
If you have a specific problem (a tight shoulder, a sore calf, a stiff lower back), a short run of sessions close together often makes sense, for example weekly for a few weeks. Your therapist will tell you how you are responding and when to space them out.
If you train regularly (running, cycling, the gym, a sport), many people book every two to four weeks to keep on top of tightness, particularly during heavier training.
If you're preparing for or recovering from an event, a session in the days before can help you feel loose, and one a few days after can help you wind down. Avoid trying anything new on the day itself.
If you're after general maintenance (desk work, parenting, a physical job), once a month is a common rhythm.
If you're simply curious, one session will tell you a lot. Start there.
Signs it might be time to book
The same muscle keeps feeling tight, however much you stretch.
Your range of movement is getting smaller.
You're avoiding certain movements.
You wake up stiff more often than not.
You've increased your training and your body is complaining.
If pain is sharp, getting worse, follows an injury or comes with numbness or swelling, please see your GP first. Massage is not a substitute for medical advice.
Does it need to hurt?
No. Sports massage can be firm, and some spots will be tender, but you should always be able to breathe through it. Tell your therapist if it's too much. Good work doesn't require gritted teeth.
How long should a session be?
We offer three lengths:
30 minutes: one area, such as a shoulder, neck or calf, with a quick movement check.
45 minutes: a focus area plus the surrounding work, including joint mobilisations where they help.
1 hour: a broader treatment, useful if several areas need attention.
Neil's prices are £45 for 30 minutes, £55 for 45 minutes and £62 for 1 hour. Alexa offers 30 minutes at £40, 45 minutes at £50 and 1 hour at £57, and takes 15% off on Tuesdays, which brings those to £34, £42.50 and £48.45.
What about lymphatic drainage?
Lymphatic drainage massage is different. It's a very light, rhythmic technique aimed at supporting your lymphatic system, and it isn't a deep tissue treatment. It's a 45-minute appointment at £50, or £42.50 on Tuesdays. If you're interested, have a look at our lymphatic drainage massage page, and ask us whether it's suitable for you, particularly if you have a medical condition. You can book a lymphatic drainage appointment here.
Pairing massage with Pilates
Many of our clients combine the two. Massage helps release tight areas, and Pilates builds the strength and control that help you keep them from tightening again. They fit together well, and having both under one roof makes it easy.
Tips to get more from each session
Tell us the full story. Injuries, surgery, medication and what you do for work all help.
Drink water and take it easy for the rest of the day if you feel tender.
Give feedback. Your therapist adjusts pressure and focus as you go.
Keep moving. Gentle activity usually helps more than resting completely.
Review as you go. After a few sessions, ask whether your spacing still fits.
So, how often?
If you're unsure, begin with one session and ask your therapist for their recommendation based on what they find. That's the most reliable answer, because it's based on your body rather than a rule of thumb.
Ready to book? Take a look at our sports massage page, or book a time with Neil or Alexa. Alexa's hours are Monday 4pm to 8pm, Tuesday 1pm to 6pm, Wednesday 12pm to 2pm and 4pm to 6pm, and Thursday 9am to 3pm.
We're at 63b and 63c Station Road, Upminster, opposite the station. Come in and let us help you feel better.
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