A simple schedule that supports performance, reduces niggles, and helps you recover well, without overdoing it.
This guide sits alongside our sports massage approach at CHRISTOPHER’S REMEDIAL MASSAGE, and focuses on the most common question athletes ask, how often should I book?
What you’ll learn: how to time sports massage across training weeks, race week, and post-event recovery, plus what to avoid so you do not feel heavy or sore at the wrong time.
- Book around key sessions, not randomly
- Keep deeper work away from race day
- Use lighter work closer to the event
- Reset properly after the event
- Build a routine that matches your training load
Start with the 3 factors that decide frequency
Sports massage frequency is not one-size-fits-all. These three things decide the best schedule:
1) Training load
Higher volume or intensity usually needs more regular soft tissue work.
2) Your soreness window
If you tend to feel tender for 24 to 48 hours after treatment, that matters for timing.
3) What the next 7 days look like
The goal is to support your best sessions, not wipe you out before them.
Experience in sports massage helps here, because timing is often more important than pressure.
The simple schedule (use this as a starting point)
Below is a practical template. Adjust it based on your sport, how reactive you are, and your competition calendar.
Training week schedule (most of the year)
Maintenance phase (steady training, no big spikes)
A common rhythm is:
- Every 2 to 4 weeks for maintenance
- Aim for 24 to 48 hours away from your hardest session
This suits athletes who recover well and mainly want to stay on top of tight spots.
Better movement and less build-up is usually the goal in this phase.
Build phase (heavier block, more intensity or volume)
When training ramps up, consider:
- Every 1 to 2 weeks during heavy blocks
- Book 48 hours before a key session, or 24 to 48 hours after it
- Keep the work targeted, do not try to do everything in one session
If you are stacking big sessions, lighter and more frequent often works better than one very deep session.
Peak phase (close to an event, high specificity)
In the final weeks before a race or event, many athletes do well with:
- Shorter, more specific sessions
- Focus on keeping tissue moving, not chasing soreness
- Avoid aggressive work on brand-new areas
This is where a personalised plan matters most.
Race week schedule (taper week)
Race week is about feeling sharp and ready. The goal is to reduce tightness and stress, without creating post-treatment heaviness.
5 to 7 days out
This is usually the best time for:
- A normal sports massage session, if your body tolerates it well
- More specific work on areas that typically tighten under load
If you are new to sports massage, this is a safer window than leaving it to the last minute.
3 to 5 days out
This window suits:
- Lighter work
- Shorter duration
- A focus on relaxation and movement quality
The intent is to help you feel loose and springy, not tender.
0 to 2 days out
Keep it simple:
- Very light work only, if anything
- No aggressive pressure
- No experimenting with new techniques
If you are unsure, prioritise sleep, easy movement, and good warm-ups.
Post-event schedule (recovery and reset)
After an event, your body usually needs a reset, then a gradual return to training.
First 24 hours
Keep it gentle:
- Easy movement and walking
- Hydration and a normal meal pattern
- Avoid deep pressure on highly tender tissue
If you have a suspected acute injury, swelling, or sharp pain, get assessed first.
24 to 72 hours after
This is often a good window for:
- A lighter recovery-focused session
- Decompressing loaded areas
- Settling muscle guarding
Less heaviness and faster recovery is usually the aim here.
Day 4 to 7 after
If you are feeling stable, this window can suit:
- More targeted deeper work
- Addressing stubborn tightness that lingers after events
Then return to the training week schedule based on your next block.
When massage is not the right move (or needs medical clearance)
Sports massage is generally safe, but it is not always recommended for every situation.
Be cautious and seek medical advice first if you have:
- A suspected acute tear
- Significant swelling or bruising
- Sharp pain that is worsening
- Nerve symptoms like numbness, pins and needles, or weakness
A useful general overview is on Healthdirect’s sports massage guide, including side effects and when extra caution is needed.
FAQs
How often should I get sports massage?
A simple starting point is every 2 to 4 weeks for maintenance, and every 1 to 2 weeks during heavy training blocks. Then adjust based on training load and how you respond after sessions.
Should I get sports massage before an event or after?
Both can help, but the timing changes. Many athletes prefer normal work 5 to 7 days before, lighter work 3 to 5 days before, and recovery-focused work 24 to 72 hours after.
Can sports massage make you sore or heavy?
Yes, especially with deeper pressure or when you are already fatigued. The fix is usually timing, less intensity, and more targeted work.
How close to race day is too close for deep work?
If deep work tends to make you tender, avoid it in the final 48 hours. Many athletes do better with lighter work close to the event.
What if I have a niggle, not a full injury?
It often helps to treat it early, then keep sessions shorter and more specific. Pair it with the right homework between sessions, so the issue does not keep returning.
Over 24 years of experience means the focus stays on outcomes and timing, not just pressure.
Common mistakes
Booking too close to your hardest session
Treatment can leave you tender. Timing matters.
Going too deep every time
More pressure is not always better, especially in race week.
Trying to fix everything in one session
Target the priority areas, then reassess next session.
Changing too many things at once
New shoes, new program, hard session, plus deep massage is a common flare-up recipe.
Skipping the homework between sessions
Massage works best when it is paired with simple mobility, load management, and recovery basics.
Quick checklist and next steps
Pick your schedule in 60 seconds
- Identify your hardest weekly session
- Book 24 to 48 hours away from it
- In heavy blocks, consider every 1 to 2 weeks
- In maintenance phases, consider every 2 to 4 weeks
- In race week, keep it lighter and earlier
Know what to book
- Training phase and building load, book a normal sports massage session
- Race week, book lighter, shorter, and more specific
- Post-event, book recovery first, then deeper work later if needed
For service context, see sports massage. For costs, see pricing. For availability, use book online.
More consistent training weeks is usually the best sign you have the frequency right.
Wrap-up
The best sports massage schedule is the one that matches your training load, protects your key sessions, and keeps you feeling ready on race week.
Start simple, track how you respond for a few weeks, then adjust timing and intensity based on your body and calendar.
Share your training week and event date, and we will guide a simple schedule that fits.