Whether you’re a seasoned athlete or simply someone looking to ease muscle tension, you’ve probably heard this before: “If it doesn’t hurt, it’s not working.” When it comes to sports massage, this belief is particularly common — but is it actually true? Does a sports massage have to hurt to be effective?
Let’s break down the myth, the science, and what you should actually expect from a good sports massage.
The Myth of “No Pain, No Gain”
Sports massage has long been associated with deep pressure and intense sensations. For some, that borderline-painful feeling is seen as a badge of honor — a sign that the therapist is “really getting in there.” But this idea can be misleading.
Pain is the body’s way of signaling that something might be wrong. While some discomfort is normal when addressing tight or overworked muscles, sharp or intense pain is not a requirement — and can actually be counterproductive. Painful massages can cause muscles to tense up rather than relax, leading to inflammation or even injury.
The Role of Pressure: It’s All About Balance
Sports massage aims to improve muscle function, reduce soreness, increase circulation, and support recovery. To achieve this, therapists often use techniques like deep tissue work, trigger point therapy, and myofascial release. These methods can create a sensation of discomfort — particularly if you have muscle adhesions or “knots” — but they should never push you past a tolerable level of pain.
Everyone has a different pain threshold, and a skilled massage therapist knows how to adjust pressure to suit the individual. A good rule of thumb: if you find yourself holding your breath, tensing up, or wanting to pull away, the pressure may be too much.
Communicate with Your Therapist
The most effective massages happen when there’s open communication. Don’t hesitate to speak up if the pressure is too intense — it won’t offend your therapist. In fact, they rely on your feedback to ensure they’re helping your body heal rather than stressing it further.
Also, let them know if you have specific goals (e.g., recovering from a race, easing tight hamstrings, reducing chronic tension). This helps them tailor their technique accordingly.
When Some Discomfort is Normal
That said, some mild discomfort or soreness afterward can be a normal response, especially if it’s your first massage or if you’re addressing chronic tightness. Think of it like a tough workout — your body is adjusting and healing. Any soreness should feel more like muscle fatigue, not sharp or lingering pain.
Pro tip:
Hydrate well after your massage and do some light movement (like walking or stretching) to help your body process the work.
The Verdict: No, It Doesn’t Have to Hurt
A sports massage doesn’t need to be painful to be effective. Discomfort can happen, but it should always feel manageable, never overwhelming. The goal is to support your body’s healing, not to punish it.
So the next time you’re on the massage table, remember: Effective doesn’t have to mean excruciating. Trust your instincts, communicate openly, and work with a therapist who prioritizes your comfort and recovery.
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