How To Strategize Sport Massage for Your Next Competition
- Sandy Cole-Cross
- 3 days ago
- 4 min read
Sports massage isn’t about showing up the day before your event and hoping a quick rubdown will magically fix everything. Nope. Just like your training, recovery has to be strategized.
I’ve worked with athletes for years—from CrossFit competitors to weekend warriors—and the biggest difference I see in performance is when massage is planned with the competition cycle, not as a last-minute “fix me” session.
Here’s how I break it down:
Months Out: Deep Work, Injury Focus, and Mobility
When you’re 6–8 weeks out (or more), this is when I dig in.
We target injuries and chronic tension. If you’ve got a shoulder that hates overhead lifts or a hip that locks up every squat cycle, this is the time to deal with it.
Deep tissue and myofascial release are key. The goal is to break through the tight layers, restore mobility, and reset patterns that could mess up your training.
Yes, it might be uncomfortable. But this is the time to get into “delicious discomfort” mode, because you’ve got recovery days to work with.
Think of it as your training block for your muscles—breaking them down a little now so they can adapt and perform stronger later.
Two Weeks Out: Shift to Relaxation and Circulation
This is where the strategy changes.
Two weeks before competition, your training volume is usually peaking, your nervous system is buzzing, and stress is climbing. This is when I ease off the deep, grindy work.
Sessions are still intentional, but they lean toward relaxation and circulation.
The goal is to keep you mobile and loose, without sending you into soreness-land.
Relaxation isn’t just fluff—it calms your parasympathetic nervous system, which helps you sleep better, recover faster, and show up sharp.
I always tell clients: this is like taper week in training. You’re still moving, but the real goal is freshness, not fatigue.
The Week of Competition: Calm the Body, Calm the Mind
If your comp is on the weekend, I usually see athletes on Tuesday. That session looks like:
Relaxation first, light mobility work second.
Small kinks get addressed, but I’m not hammering into your traps or scaps right before maxing out.
If your body is giving me signals of stress (heat, shallow breathing, tight fascia), I’ll acknowledge it and keep the pressure strategic, not punishing.
Some athletes like a session the day before competition—and that’s totally fine. That last session is all about circulation and relaxation. We’re pumping out fluids, calming nerves, and making sure your body feels “open” and ready to go. No deep digging, no bruises, no soreness.
After Competition: Recovery and Reset
Three to four days post-comp is usually when DOMS (delayed onset muscle soreness) is peaking. That’s the perfect time to come back in.
These sessions focus on flushing soreness and reintroducing mobility.
I may bring back some “delicious discomfort,” but it’s strategic—enough to tell your body to release, not enough to send you back into competition-level fatigue.
Think of it as hitting the reset button so you can recover faster and get back to training.
The Biggest Mistakes Athletes Make with Massage
Waiting until the last minute. You can’t undo months of stress and training in one session.
Only booking massage for injuries. Recovery is a tool, not just a band-aid.
Believing harder = better. Not every session should leave you limping. Strategy matters.
Skipping communication. I talk to my clients during sessions because your body gives signals your words might not—like heat, silence, or laughter when something hits just right.
How to Support Your Recovery Between Sessions
Sports massage works best when you’re doing your part outside the treatment room. Here’s how you can support your body:
Hydrate. Muscles release waste when they’re worked—water helps flush it.
Move light. Gentle stretching, mobility flows, or even walking keeps circulation going.
Sleep. The most underrated recovery tool, hands down.
Tools that work. (Check out my FitWell Finds page for recovery tools I actually use and recommend.)
Final Thoughts
Sports massage isn’t random. It’s strategic.
Go deep when you’re far out.
Shift to relaxation as you get closer.
Calm the nervous system before competition.
Reset after the event.
When you treat massage like part of your training plan—not an afterthought—you walk into competition with more mobility, less stress, and a body that’s primed to perform.
So if you’ve got a big event on the calendar, don’t wait. Let’s map out your sessions and get your body set to kill it on competition day.
FAQ: Sports Massage Before & After Competition
Should I get a sports massage right before competition?
Yes, but keep it light. The day before is best for relaxation and circulation—not deep tissue—so your body feels loose, not sore.
How many weeks out should I start sports massage?
Ideally 6–8 weeks before competition. That’s when deeper work can improve injuries and mobility without affecting performance.
What type of massage is best the week of competition?
A recovery-focused session: circulation, light mobility, and nervous system calm. Think relaxation with intention.
When should I book my post-competition massage?
Three to four days after your event. That’s when soreness peaks (DOMS), and massage can help flush it out and reset your system.