Massage for Athletes – Science or Snake Oil?

Sep 22

Let’s get one thing straight:
Massage isn’t magic.

The research doesn’t show a strong link between massage and improved athletic performance. In fact, most of the literature is either inconclusive or shows only small benefits. Things like modest improvements in flexibility and a slight reduction in delayed onset muscle soreness (DOMS).

But that’s not the whole story.

Despite the lack of strong evidence, many elite athletes, including me, swear by massage. And here’s why…

Why I Still Say Yes to Massage

Even though one massage a week won’t directly make you faster, stronger, or more explosive, it might indirectly support your performance by helping you:

Relax both mentally and physically
Recover after intense training blocks
Refocus and stay present
Sleep better the night after a good massage

For me, massage is as much mental reset as it is physical. A couple of hours each month to drop in, breathe, and let go of tension… without screens, without demands, without chaos. That time on the table is sacred.

What the Science Says

A few meta-analyses show mild improvements in DOMS and flexibility
No single protocol stands out. Techniques, timing, and frequency vary wildly
The research doesn’t support performance gains, but it also doesn’t show harm
Most side effects are minimal (and rare)
So, is it essential? No.
But is it helpful for a lot of athletes? Absolutely.

Don’t Have a Therapist? Try This:

Even if you don’t have regular access to massage therapy, here are tools I recommend:

Lacrosse balls for trigger points
Foam rollers pre-training to loosen up
TENS units for localized muscle activation
Compression wraps and heating pads for recovery
Percussion guns (I use mine between matches at tournaments too!)

Pro Tip

Foam roll before training.

It won’t change your tissue quality, but it might improve your flexibility and reduce perceived soreness, which matters when you’re stepping on the mat.

Final Thoughts

Whether you’re competing, recovering, or just trying to hold your body together between sessions, massage is one more tool in your toolbox. Not because the science proves it works, but because it can help us show up sharper, both physically and mentally.

____

Dr. Megan Lisset Jimenez

Connect with Me

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References:

Dakić M, Stanković D, Mitrović D, Pantelić S, Djurić S, Ostojic SM. The effects of massage therapy on sport and exercise performance: a systematic review. Sports. 2023;11(6):110. PMID: 37369334

Davis HL, Alabed S, Chico TJA. Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport Exerc Med. 2020;6(1).
PMID: 32154222.

Hussein Al-Baiaty