Reviewed by Kyle Hierholzer, LMT, CPT. Updated October 2026.
Sports Massage Therapy is quickly becoming a popular treatment for everyone, not just elite athletes. The Sports Massage Therapists at Hand in Health Massage Therapy compiled all you need to know about this popular treatment. Keep reading to learn about what makes athletic massage unique and the benefits of Sports Massage.
Quick answer: Sports massage can ease post-workout soreness, loosen tight muscles, improve range of motion and support recovery from training and injuries. You don’t need to be an athlete to benefit. Anyone with an active lifestyle or a physically demanding job can.
If you’re looking for a Sports Massage Therapist in the Syracuse, NY area, we invite you to contact our Syracuse, NY clinic or book an appointment online.
What Makes Sports Massage Different?
There are a variety of differences between a sports massage and a traditional therapeutic or Swedish massage for relaxation purposes. Sports massage is performed with a specific outcome and goal in mind. It is not performed just to ‘relax’ the mind and body. Relaxation may be the opposite of what is intended.
Another important difference is timing. Many times, sports massage treatments are scheduled at specific intervals or days, depending upon the patient’s activities, athletic events, or training program. Treatment length also vary from shorter targeted sessions to longer more comprehensive treatments on other days.
Think of Sports Massage as a specialty within the massage therapy profession. Similar to sports medicine within general medical practitioners. You do not have to consider yourself an athlete to benefit from a sports massage treatment, just like you do not have to be an athlete to be treated by a sports medicine physician. For example, if you are an office worker who is suffering from chronic back pain due to postural misalignment, sports massage can help.
The 3 Types of Sports Massage
Pre-Event Sports Massage
Done within 24 hours before your event, up to the start. Brisk strokes, joint mobilization and dynamic stretching warm up your muscles, with light pressure and no deep work.
Post-Event Sports Massage
Done right after your event and up to 24 hours later. It calms your nervous system and eases soreness, cramping and tight spots, with moderate pressure.
Recovery and Rehabilitative Sports Massage
Done between events, during training blocks or while working back from an injury. It focuses on your problem areas and supports recovery alongside your medical care.
See how we time each session on our sports massage page.
Benefits of Sports Massage
- It reduces DOMS and muscle aches
When your daily work involves repetitive movements, your muscles will eventually feel strained. Fortunately, sports massage may reduce DOMS or delayed onset muscle soreness. One study found about 30% less soreness after massage. It can also ease tension in tight muscles.
- It can ease chronic pain such as sciatica and plantar fasciitis
Aside from muscle soreness, chronic pain is also a common problem people have to deal with. More than 20% of the US adult population suffers from chronic pain most days or every day. If you’re included in this statistic, a recovery-focused sports massage can help. It’s effective in helping you relax and reducing the flaring aches from your daily routine.
- It loosens up tight muscles and cramps
With each kneading stroke, a sports massage stretches tired muscles until they relax and become ready for recovery. It reduces tension and helps muscles recover after a workout.
- It increases range in motion and flexibility
Studies suggest that consistent massage can improve your range of motion and flexibility. For this reason, many athletes find it useful before a competition. Patients recovering from injuries often find it helps their mobility, too.
- It promotes a good night’s sleep
According to the American Massage Therapy Association, massage can help you sleep better. Some studies suggest massage may also lower cortisol, a stress hormone. It helps you slow down and feel less anxious.
How to Choose a Sports Massage Therapist
The first therapist you try may not be a perfect match. When you begin your search, know that you may need to try out a few different therapists before you find the right one for you. Here are some helpful tips to help you find the best Sports Massage Therapist:
Ask about Certifications & Experience: Before you book, make sure your therapist is licensed in your state. In New York, massage therapists have to complete required continuing education every 3 years. Ask your therapist what type of classes they’ve completed. If possible, find a Massage Therapist who is also a Certified Personal Trainer or similar.
State your Goals: Be upfront and clear about your goals and expectations. Let your therapist know at the start of each treatment your areas of tension or problems with flexibility. If you are working on a specific performance ability, tell them so your treatment can be customized. Clear communication will make sure you are both on the same page and working towards the same goal.
Request post-treatment care: The best sports massage therapist will not only give you a great massage, but they’ll also tell you useful post-massage care tips. Make sure that when you’re trying out a therapist to see if they’re a good match, they provide you with detailed post-massage instructions or homework.
Ready to book? See sports massage in Syracuse, NY, with pre-event, post-event and recovery options.
Sports Massage Benefits FAQs
What are the benefits of sports massage?
Sports massage can reduce post-workout soreness, loosen tight muscles, improve range of motion and flexibility, and support recovery from training and injuries. Many people also sleep better and feel less stressed after a session.
Does sports massage help with DOMS?
It can. Delayed onset muscle soreness (DOMS) is the stiffness you feel a day or two after a hard workout. One study found about 30% less soreness after massage compared with no massage.
How often should I get a sports massage?
It depends on the athlete, the event, your training schedule and any injuries. Monthly sessions work well for maintenance, and more frequent sessions help with specific problems. After your first treatment, your therapist builds a customized treatment plan and recommendation to support your goals.
Is sports massage the same as deep tissue massage?
No. Sports massage is built around your training and events, with assisted stretching and pre-event, post-event or recovery techniques. Deep tissue massage uses slow, firm pressure on the deeper muscles for stubborn knots and chronic tension.
Book Sports Massage in Syracuse
Sports Massage is beneficial for anyone. From elite athletes, weekend warriors, those experiencing chronic pain or even someone going to the gym or running a 5k for the first time. A sports massage can support athletic performance and recovery. They are a must-have treatment for any person with a highly active lifestyle.
Are you located in the Syracuse, NY area? Hand in Health is ready to customize a sports massage therapy and fitness plan for you. Every licensed massage therapist at Hand in Health is trained in sports massage, and many are also certified personal trainers. Hand in Health is contracted by Syracuse University to treat its men’s and women’s basketball teams and women’s field hockey team. We have also provided massage therapy at Ironman competitions in Jamesville, NY, and we provide free post-event massage at the Syracuse Half Marathon and the Mountain Goat Run. Contact our wellness center in Syracuse, NY today!
