What to Expect From Your First Sports Massage (And How to Prep Like a Pro)

So, you’ve booked your first sports massage. Maybe it’s tight calves. Maybe it’s that one shoulder that hasn’t felt right since 2022. Or maybe you just want to move better and hurt less.

Either way—you’re wondering what to expect, what to wear, and if it’s going to feel like sweet relief or tactical assault.

Good news: you’re not alone. And better news? We’re breaking it all down, so your first session feels less mystery, more mastery.

First, What Is a Sports Massage?

Unlike a spa massage where the goal is relaxation, sports massage is all about performance, recovery, and real results. That might mean deeper pressure, targeted work, and some “oof, yep that’s the spot” moments.

It’s designed for people who move—runners, gym lovers, weekend warriors—but it’s not just for athletes. If you’ve got muscles, you qualify.

What to Expect: Before, During & After

🟣 Before Your Appointment

💧 Hydrate

Drink plenty of water earlier in the day. Hydrated muscles = happier muscles = a better experience.

👕 Wear Comfy Clothes

Think gym kit, not jeans. You may need to expose areas like legs, back, or shoulders—so something easy to change in and out of is best. (And yes, towels or drapes will be used for modesty.)

🕵️ Bring Your Aches and Info

Be ready to chat through what’s going on with your body. Any pain, niggles, upcoming events, or things that feel “off”? Mention it. Your therapist can’t fix what they don’t know.

🟣 During Your Appointment

🧠 Expect a Quick Chat First

Your session starts with a short consultation. This isn’t small talk—it’s about understanding you, your body, and your goals for the session.

👐 The Massage Itself

This is where the magic happens. Sports massage can involve:

• Deep tissue work

• Trigger point release

• Stretching or mobilisation

• Specific attention to trouble spots

You’re in control the whole time. If the pressure’s too much? Speak up. If you love that spot on your glutes being worked for an extra minute? Say so.

💬 Expect a Bit of Feedback

Your therapist may chat through what they find—tight spots, muscle imbalances, or things to keep an eye on. It’s part treatment, part education.

🟣 After Your Appointment

💧 Hydrate Again

Water helps flush out metabolic waste and reduces post-massage soreness.

🧘‍♀️ Expect to Feel… Different

Some people feel light and loose. Others feel a little sore (like after a good workout). Both are normal.

✍️ You’ll Likely Get Some Advice

Whether it’s stretches, strength work, or “try to move more tomorrow,” you’ll leave with insight you can actually use—not a generic pamphlet.

Common Questions From First-Timers

“Will it hurt?”

Let’s be real: it might get intense. But it should never be unbearable. You should feel like things are getting worked on—not like you’re being punished.

“What if I’m not an athlete?”

Doesn’t matter. Sports massage is for anyone with a body that moves, tightens, or hurts. Desk workers welcome.

“Do I need to shave my legs?”

Nope. We’re here to treat your muscles, not judge your grooming habits.

“Can I go back to training the next day?”

In most cases, yes. If it was a deep session, your therapist might recommend a rest day or lighter activity.

Top Tips to Get the Most Out of Your First Session

✅ Arrive 5–10 minutes early so you’re not flustered

✅ Don’t train hard right before the massage

✅ Keep an open mind—some areas may need more work than expected

✅ Book a follow-up if your body’s got a lot going on (one-and-done isn’t always realistic)

Conclusion

Your first sports massage doesn’t have to be awkward, overwhelming, or painful. With a bit of prep and the right mindset, it can be the start of a game-changing routine for your recovery, performance, and overall wellbeing.

It’s not just about what happens on the table—it’s about feeling better in your body everywhere else too.

👉 Ready to try your first sports massage? Book your session now and see what your body’s been missing.