Sports massage: what the research says

Sports massage may ease muscle soreness a little after exercise. Reviews found little or no effect on strength, speed or stamina.

What a session is

A firm, targeted massage for people who exercise, play sport or perform, often combined with stretching. It works on tight or tired muscles before or after activity.

What the research says

• Sore muscles after exercise: Two reviews of many small studies found massage may ease muscle soreness a little after exercise. More research is needed. Some evidence it may help · BMJ Open Sport & Exercise Medicine, 2020 · Frontiers in Physiology, 2018
• Sports performance and flexibility: Reviews found little or no gain in strength, speed, jumping or stamina. Flexibility improved slightly. Studies were small. Limited evidence · BMJ Open Sport & Exercise Medicine, 2020 · Sports Medicine, 2016
• Back, neck and muscle tension: Studies of massage in general found it may ease low back pain for a short time. For neck pain it made little difference. Limited evidence · Cochrane, 2015 · Cochrane, 2024 · NICE, 2016
• Sleep, stress, worry, low mood, menopause and grief: Not studied for sports massage in the sources we use. No good evidence yet

More on each need: A relaxed body · Sleep better

Is it safe?

Massage is generally low risk, though some people feel sore afterwards. Rarely, serious harm such as a blood clot or nerve injury has been reported, some after vigorous massage. Don't use massage to put off seeing a health professional about an injury. NCCIH, 2019 · Cochrane, 2015

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor.

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Checked 17 October 2026. Next check by April 2027. How we rate the evidence.