If you’ve ever powered through a tough gym session only to find yourself moving like a baby deer the next day, you’re familiar with DOMS.
DOMS (Delayed Onset Muscle Soreness) is that nagging stiffness and soreness that creeps in a day or two after training hard. It’s completely normal—your muscles reacting to a bit of stress—but it can be frustrating when you’re keen to keep active and progress.
So, the question is: can sports massage actually help with DOMS? Let’s take a closer look.
What Exactly Is DOMS?
DOMS stands for Delayed Onset Muscle Soreness and typically sets in anywhere from 12 to 72 hours after exercise—especially if you’ve introduced something new or focused on eccentric movements (think lowering the weight slowly on a bicep curl or descending into a squat).
What’s happening here is small micro-tears in your muscle fibres. This might sound worrying, but it’s actually how your muscles rebuild stronger than before. The soreness you feel comes from inflammation and your body’s natural repair process.
In short: DOMS is a sign your body is adapting. The downside? It can make everyday movements—like getting dressed or climbing stairs—a bit of a mission.
So, What Can a Sports Massage Do?
A sports massage is different from the typical spa massage you might associate with relaxation. It’s more focused, often deeper, and specifically aimed at supporting muscle recovery and performance.
Here are some key benefits:
🟢 Boosted circulation
Increased blood flow means your muscles get more oxygen and nutrients while waste products like lactic acid are cleared away more efficiently.
🟢 Reduced muscle tightness
If your muscles feel knotted or stiff, massage can help ease this and improve your range of movement.
🟢 Pain relief
Massage stimulates sensory nerves and encourages relaxation, which can help reduce how sore you feel.
🟢 Quicker recovery
Research suggests massage can lessen the severity and duration of DOMS, particularly when combined with other recovery practices.
✨ A valuable part of your routine
While it’s not a quick fix that makes soreness disappear instantly, regular sports massage can be a fantastic tool. It helps you stay mobile, bounce back faster, and maintain consistency in your training.
What Should You Pair With Sports Massage for Best Results?
If you’re making time for a sports massage, you’re already prioritising recovery—which is great. To maximise its benefits, consider combining it with:
💥 Foam rolling – A handy way to keep muscles supple between sessions, helping to ease tension.
💥 Active recovery – Light exercise such as walking, cycling, or yoga encourages blood flow without overloading your muscles.
💥 Hydration & nutrition – Staying well hydrated and fuelling your body with protein and anti-inflammatory foods (like berries, leafy greens, and oily fish) supports repair.
💥 Hot baths or contrast showers – These can complement massage by promoting circulation and easing muscle tightness.
💥 Good quality sleep – Often overlooked, but essential. Your body does most of its repairing when you’re well-rested.
Pairing these with your massage sessions really helps speed up recovery and keep you training consistently.
Is Sports Massage Worth It for DOMS?
In a nutshell: it can be. Many athletes and gym-goers find that sports massage makes a noticeable difference—not just by easing soreness, but by helping prevent injury and improving overall muscle function.
It won’t eliminate DOMS overnight, but over time, it can be a vital part of your recovery toolkit—helping you move better and train harder.
Ready to feel the difference for yourself?
Book a sports massage through our services page and let’s get you moving better, faster, and with less soreness. Your recovery starts here.
