Benefits of Sports Massage: Recovery in Marble Falls, TX

Sports massage may help reduce delayed-onset muscle soreness (DOMS), improve flexibility, and support perceived recovery between training sessions — the evidence for direct performance gains like speed or strength is weak. It is best understood as a recovery and readiness tool, timed differently before an event, after an event, and during ongoing training, rather than a single fixed technique.

Julie sees this question from Highland Lakes weekend athletes, golfers at Horseshoe Bay resorts, and lake-sport enthusiasts alike: does sports massage actually work, and what should I expect from a session. Here is an honest look at what the research supports, how timing changes the approach, and where assisted stretching fits in.

What does sports massage actually do — and what doesn't it do?

The most-cited modern systematic review on the topic, a 2020 analysis published in BMJ Open Sport & Exercise Medicine, concluded that sports massage shows no direct evidence of improving athletic performance, but it "may somewhat improve flexibility and DOMS." A follow-up systematic review in 2023 reached a similar conclusion: massage does not meaningfully affect most motor abilities, with flexibility as the clear exception, though several individual studies showed positive recovery effects. In other words, the honest, evidence-supported claim is recovery, resilience, and readiness — not "makes you faster or stronger." That framing matters, because overselling performance gains sets up disappointment and undersells the real, useful benefits.

Does sports massage help with post-workout soreness (DOMS)?

This is where the evidence is strongest. Delayed-onset muscle soreness typically appears hours after unaccustomed or strenuous exercise and peaks around one to three days later. Research on massage and DOMS shows the highest efficacy when massage is applied around 48 hours post-exercise — right around when soreness peaks. One frequently cited study on female collegiate athletes found massage reduced soreness and improved subsequent vertical jump performance, and more recent trials on kneading-style techniques (petrissage) found measurable improvements in blood flow and muscle stiffness in sore muscle. The old idea that massage "flushes out lactic acid" doesn't hold up scientifically — blood lactate clears on its own within about an hour of exercise regardless of massage — but the soreness- and stiffness-reduction effect appears to be real through other mechanisms, likely related to inflammation and perceived recovery rather than mechanical waste removal.

Should I get a massage before or after a competition or hard workout?

Timing changes everything. Pre-event massage is typically short (10 to 15 minutes), done 20 minutes to a few hours before activity, and uses brisk, faster strokes to increase circulation and mental readiness — never new deep tissue work, since that can create micro-trauma that takes 24 to 72 hours to resolve, exactly the window you don't want compromised on competition day. Post-event massage is deliberately gentler: slow, soothing strokes after a cool-down period, avoiding deep work because the muscles have already experienced exercise-induced micro-trauma. The deeper, more structural work — the kind that addresses trigger points and tight fascia — belongs in maintenance sessions, done between training blocks rather than immediately before or after intense effort.

What is assisted stretching, and how is it different from a regular stretch?

Two evidence-supported techniques come up most often: PNF (proprioceptive neuromuscular facilitation) and AIS (active isolated stretching). PNF uses a brief, sub-maximal muscle contraction — commonly held six to ten seconds at a moderate effort level — followed by a deeper passive stretch; this "tricks" the nervous system into allowing more range of motion than a passive stretch alone. AIS uses very brief two-second holds repeated about ten times per muscle, paired with active contraction of the opposing muscle group, and is gentler and easier to repeat as homework between sessions. PNF tends to produce the largest range-of-motion gains in a single session but works best with a trained therapist guiding it; a one-time session's gains fade within minutes without repeated practice, so durable change requires it as part of an ongoing plan, not a one-off fix.

Can sports massage and assisted stretching help with back pain and tightness, not just athletic performance?

Yes — this overlap is common in Julie's practice. Tight hip flexors, particularly the psoas, pull the lumbar spine into increased curvature and load the discs; lengthening those muscles through PNF or AIS is a direct, structural way to offload the low back, not just a flexibility exercise. This is the same logic behind Julie's approach to clients recovering from a "tweaked back" after yard work, golf, or a hard hike around Lake LBJ — combining maintenance-depth work on the low back and hips with assisted stretching to both relieve the acute tightness and reduce the odds of it recurring.

What should I expect physically at a maintenance sports-massage session?

Maintenance sessions are the deepest and most structural of the four sports-massage phases, typically scheduled between training blocks rather than immediately around competition, running 60 to 90 minutes. These sessions often combine deep-tissue technique, trigger-point work, and sustained myofascial release aimed at identifying tight or restricted areas before they become injuries — functioning as an early-warning system as much as a treatment. It's common for a therapist to track simple markers session to session, such as perceived soreness and range of motion compared to your baseline, so progress (or an emerging problem area) is visible over time rather than guessed at.

Is sports massage useful for recovering from surgery or a long illness, not just sports?

The underlying physiology is the same: deconditioned tissue, sluggish circulation, and guarded muscle respond to the same light-touch, circulation-focused, gradually escalating approach used in post-event recovery work. With physician clearance, a light effleurage flush, gentle assisted stretching, and progressively deeper maintenance work over several weeks mirrors exactly how an athlete recovers from a hard training block — which is part of why Julie, whose practice emphasizes recovery from surgery and illness alongside athletic recovery, uses the same four-phase framework (light, guided, escalating, then maintaining) for both populations.

Frequently Asked Questions

How long should a sports massage session be?

Pre-event sessions are typically short, around 10 to 15 minutes, focused on the muscle groups about to be stressed. Post-event flush sessions run 10 to 30 minutes. Maintenance sessions, done between training blocks rather than immediately around competition, are longer — usually 60 to 90 minutes — since that is when deeper structural work is appropriate.

Will sports massage make me faster or stronger?

The current evidence does not support that claim directly. What it does support is improved flexibility, reduced delayed-onset muscle soreness, and better perceived recovery — all of which help you train more consistently, which is arguably the real driver of long-term performance.

Is it safe to get a deep massage the day before a big event?

Generally, no — new deep tissue work close to competition can create micro-trauma that takes 24 to 72 hours to resolve, which can leave you sore or fatigued on the day that matters most. The pre-event session should be short, brisk, and light, saving deeper structural work for maintenance sessions well before the event.

What is the difference between PNF and AIS stretching?

PNF uses a sub-maximal muscle contraction followed by a deeper passive stretch and tends to produce larger range-of-motion gains per session, but is best guided by a trained therapist. AIS uses very brief, repeated two-second holds and active contraction of the opposing muscle, making it gentler and easier to practice on your own between sessions.

Can sports massage help if I'm not an athlete, just active around the lake or the golf course?

Yes — the same recovery principles apply to anyone with a physically active lifestyle, whether that's paddleboarding on Lake Marble Falls, golfing at Horseshoe Bay, or general weekend physical activity. The goal is the same: reduce soreness, support flexibility, and catch tightness before it becomes an injury.

Book with Palomino

If you're managing recurring soreness, tight hips from golf or hiking, or you're recovering from a hard training block, Julie's approach combines targeted sports-massage technique with assisted stretching tailored to your activity — and for clients also dealing with inflammation or a nervous system stuck in overdrive, the Signature Acupuncture + Massage session pairs that bodywork with acupuncture in one visit. Book online to schedule.