Sports massage
Sheffield Massage services starting from £35
Hands-on treatment for training, competition and everyday muscle tension
Medically reviewed by James Walker, Service Development Director & Senior Physiotherapist, on 26/10/26.
Sports massage helps you look after the muscles you rely on, whether you are training for a race, playing a weekly match or sitting at a desk all day. Sports massage is available at all 14 White House Clinic locations across South Yorkshire, Derbyshire and Nottinghamshire, including our main clinic at Sheffield West (Sandygate) in Sheffield, and you can book without a referral. After hard exercise, it can ease muscle soreness and give you a little more flexibility [1].
What is sports massage?
Sports massage is a hands-on treatment in which a qualified massage therapist or physiotherapist works on the muscles and soft tissues that take the load of exercise and daily activity. It uses targeted techniques to help relieve muscle tension, ease tightness and support recovery, and each session is tailored to your activity, the areas that feel tight and what you are preparing for or recovering from.
It can help with the build-up of muscle tension that comes from frequent training.
Who is sports massage for?
Sports massage is for anyone whose muscles feel the strain of what they do, whatever their age or ability. You do not need to be an athlete. It suits:
- Runners, from first-time parkrunners to marathon and trail runners
- Gym-goers and anyone who lifts, cycles or trains regularly
- Team and racket sport players, from football, rugby and basketball to tennis and padel
- People with physically demanding jobs that involve lifting, carrying or long hours on their feet
- Desk-based workers who carry tension in the neck, shoulders and back
If you run, our article on sports massage for runners looks at how it fits around a training plan.
What happens in a sports massage session?
A sports massage session starts with a short conversation and then hands-on work on the areas that need it. Sessions are booked as 30 or 60 minute appointments.
- Your therapist asks about your activity, your training, any niggles and your general health, so they can tailor the session and check massage is suitable for you.
- They work on the areas that feel tight or overworked, using a mix of broad strokes and firmer, focused pressure on specific spots.
- The pressure is adjusted to you throughout. Tell your therapist at any point if it feels like too much.
When should I have a sports massage?
When you have a sports massage depends on what you want it for. Active people typically use it in four ways: to prepare before an event, to recover after one, as regular maintenance during training, and alongside physiotherapy as part of injury rehabilitation. Your therapist can help you choose the timing that suits your goals.
Before an event
Pre-event massage is a shorter, lighter session in the run-up to a race or match, which many athletes use as part of their preparation to feel loose and ready. It is preparation, not a performance boost: research has not found that massage improves strength, speed or endurance [1]. Our detailed guide to sports massage covers timing in more detail.
After an event
Post-event massage is for recovery after a race, match or hard session, and it is where the evidence is strongest. Research suggests it can reduce the muscle soreness that builds in the days after hard exercise, and how tired your muscles feel afterwards [2].
As regular maintenance
Many people book sports massage regularly through a training block to keep on top of tight spots before they build up. How often is a decision for you and your therapist, based on your training and how your body responds.
Alongside physiotherapy
If you are recovering from an injury, sports massage can sit alongside a physiotherapy rehabilitation programme, helping with muscle tension while your exercises do the work of rebuilding strength. It supports rehabilitation rather than replacing it.
What does the research say about sports massage?
Research suggests sports massage can help you recover after hard exercise, but it does not make you faster or stronger. A 2020 review of 29 studies found massage was linked to small improvements in post-exercise muscle soreness and flexibility, and no improvement in strength, sprinting, jumping, endurance or measured fatigue [1].
A separate review comparing recovery techniques found massage was the most effective of those studied for reducing muscle soreness and perceived fatigue after exercise [2].
Research suggests massage can ease long-standing muscle pain and stiffness in the short term [3], including lower back pain [4], and the NHS lists it alongside exercise among the treatments for back pain that has not improved after a few weeks [5].
When is sports massage not suitable?
Sports massage is not suitable for everyone, or at every moment. Massage is not usually given if you have a temperature, broken skin, a rash or inflamed skin, or a recent blood clot [6]. Tell your therapist about any medical condition or medication before your session, especially anything that affects blood clotting, and check with your GP first if you are unsure.
If you have a new injury, sudden or sharp pain, swelling, or pain that is getting worse, massage is not the place to start. Book a physiotherapy assessment or speak to your GP. Sports massage complements medical care; it never replaces it.
Sports massage at the White House Clinic
Sports massage at the White House Clinic sits within a wider team of physiotherapists, sports and exercise medicine doctors and strength and conditioning coaches. If a problem needs a closer look, you can book an assessment with the right clinician in the same group, without a referral. Our team also offers post-race recovery massage at Sheffield running events, so we know what local runners ask of their bodies.
Your session may be with one of our sports massage therapists, such as John Wort or Tahler Hill, or with one of our physiotherapists, who also deliver sports massage.
For the full range, from deep tissue massage to scar therapy, see our massage services.
How much does sports massage cost?
Sports massage is booked as a 30 or 60 minute session, and current prices are on our prices page. Our reception team can help you choose the right length of session when you book.
Book an appointment
Book online or call 0114 230 2030; no referral needed.
This page is general information and not a substitute for individual assessment.
References
- Davis HL, Alabed S, Chico TJA - Effect of sports massage on performance and recovery: a systematic review and meta-analysis, BMJ Open Sport & Exercise Medicine, 2020 (29 studies, 1,012 participants; small improvements in DOMS and flexibility, no evidence of improved strength, jump, sprint, endurance or fatigue): https://pmc.ncbi.nlm.nih.gov/articles/PMC7228568/
- Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B - An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis, Frontiers in Physiology, 2018 (99 studies; massage most effective for DOMS and perceived fatigue): https://pmc.ncbi.nlm.nih.gov/articles/PMC5932411/
- Crawford C, et al. - The impact of massage therapy on function in pain populations: a systematic review and meta-analysis of randomized controlled trials: Part I, Pain Medicine, 2016 (67 studies; massage reduced pain compared with no treatment, sham and active comparators): https://pmc.ncbi.nlm.nih.gov/articles/PMC4925170/
- Furlan AD, Giraldo M, Baskwill A, Irvin E, Imamura M - Massage for low-back pain, Cochrane Database of Systematic Reviews, 2015 (25 trials, 3,096 participants; short-term pain relief and better function in sub-acute and chronic low back pain, no long-term benefit; low to very low certainty): https://pubmed.ncbi.nlm.nih.gov/26329399/
- NHS - Back pain (for pain that does not get better after a few weeks, lists manual therapy, where a trained therapist massages and moves the muscles, bones and joints, alongside group exercise and physiotherapy): https://www.nhs.uk/conditions/back-pain/
- Sherwood Forest Hospitals NHS Foundation Trust - Massage: information for patients: https://www.sfh-tr.nhs.uk/media/ltadesu0/pil202511-06-ma-massage.pdf
FAQs
What is the difference between sports massage and deep tissue massage?
Do I need to play sport to have a sports massage?
No. Despite the name, sports massage is not just for sports people. It suits anyone whose muscles feel the strain of their routine, from people with physical jobs to desk-based workers with tight necks and shoulders, and it is open to people of all ages and activity levels.
How often should I have a sports massage?
There is no single right answer, because it depends on your training, your goals and how your body responds. Some people book around key events, others every few weeks through a training block. Your therapist will suggest a pattern that suits you rather than a fixed schedule.
Can I have a sports massage if I am injured?
It depends on the injury. A new injury, or one with sharp pain, swelling or pain that is getting worse, should be assessed by a physiotherapist or your GP first. Once you are following a rehabilitation plan, sports massage can work alongside your physiotherapy to help with muscle tension, and you can book both with us without a referral.
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Both focus on relieving muscle tension, but they suit different needs. Sports massage is tailored to active people and focuses on preparing for and recovering from training and events. Deep tissue massage uses firm pressure concentrated on specific areas of deeper muscle and fascia, and is often chosen for long-standing tension. Find out more about deep tissue massage.