How often should you get a sports massage?
It's one of the first questions people ask after their first sports massage. The honest answer is that no study has worked out an ideal frequency, so it comes down to how much you train, what you want from it, and what fits your budget. Here's a practical guide.
The short answer
For most people who train three or more times a week, every two to four weeks works well. Increase it during heavy training blocks if it helps you feel better, and time sessions around key events. If you're mostly dealing with desk-related tightness rather than training, once a month is a common rhythm.
| How often | Notes | |
|---|---|---|
| Gym, running or sport 2 to 3 times a week | Every 3 to 4 weeks | Or when you notice tightness building |
| Training 4 or more times a week | Every 2 to 3 weeks | Book on a rest or light day |
| Heavy block or event build-up | Weekly to fortnightly | Drop back once the block ends |
| Around a race, game or comp | A few days before and after | Lighter pressure close to the event |
| Desk work and general tightness | Every 4 weeks or as needed | Pair with breaks and strength work |
What does the research say?
Studies look at single sessions rather than frequency, and their findings are modest. The largest review found sports massage didn't improve strength, sprint, jump or endurance performance, but gave small improvements in flexibility and soreness after exercise (Davis et al., 2020). Another review found the effects on performance recovery were small overall, and largest for short-term recovery after intense mixed training (Poppendieck et al., 2016).
So the main reason to book regularly is that it helps you feel less sore and move better, which helps you keep training consistently. That's a reasonable reason, as long as expectations are realistic.
During a heavy training block
If you're building towards a half marathon, a fight camp, a BJJ comp or a strength meet, a weekly or fortnightly session can help you manage the extra soreness. Book it on a rest day or after a light session rather than right before your hardest session of the week.
Around a game, race or competition
Avoid new or firm work in the day or two before an event. See our timing guide for massage before or after a game or race.
Can you get a massage too often?
It isn't harmful for most people. But if you need weekly massage on the same spot just to keep training, that's a sign something else is going on: training load that's jumped too fast, a weakness, or a problem that needs assessment. Massage eases symptoms; it doesn't change what's overloading the area.
How to get the most out of each session
Tell your therapist what training you've done that week, what's coming up, and where you feel tight. Keep moving afterwards, and keep up the things that matter most for recovery: sleep, food, and building training gradually. Our post on muscle soreness after exercise covers how to tell normal soreness from an injury.
Book a sports massage with Peter Toperosa at our Berwick clinic: 30 minutes, $75, and you can book online.
Sources
Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
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