Quality Markers in Sports Massage: What to Look For
By Radi Zinger
Senior Lead Remedial Massage Therapist · Registered with the TAFE Australian Natural Therapist Association (28750); Registered with Anrant (28750)
Radi practices at Physio K in Bondi Junction, treating clients in their forties to sixties who want to keep doing the things they enjoy without stiffness or recurring pain getting in the way. Since 2022, he has treated over 200 patients, with particular depth in cervical radiculopathy and chronic lower back pain, working closely with Physio K's physiotherapy team — including mentor Kenny Merlevede — to deliver coordinated care. He holds a Diploma of Remedial Massage (TAFE NSW, 2023) and is a current member of the Australian Natural Therapists Association. His approach is paced around how a person's body is actually responding in session, working nervous system regulation first and tissue work second, using deep tissue massage, myofascial release, trigger point therapy, and assisted stretching.
Last reviewed: 11 November 2026
Good sports massage is not defined by maximum pressure or next-day soreness. It involves informed assessment before treatment starts, clear consent, appropriate positioning, techniques matched to your symptoms and training demands, constant communication, and a practical plan for recovery. The most important marker is whether treatment responds to how your body is actually reacting, rather than following a fixed routine.
Key Takeaways
Quality starts with questions about your problem, training, injuries and health before any hands-on work begins
Pressure should feel tolerable and should not produce sharp, electric or escalating pain, you should be able to breathe through it without tensing up
A competent therapist explains what they plan to do, checks comfort throughout, and leaves you with clear advice on what to do next
Bruising and severe soreness are not signs that treatment worked, they may actually interfere with training
Sports massage provides small improvements in flexibility and muscle soreness and works best alongside exercise, load management and proper assessment of injuries
What happens before the therapist touches you matters most
A quality session begins with questions, not hands. The therapist should ask what the problem is, what your training or work involves, whether you have had recent injuries, what medicines you take, any skin changes, and what you are hoping to achieve. This helps distinguish ordinary muscle soreness from an injury that needs a different approach. If pain is severe, unexplained or getting worse, massage should not replace proper assessment.
I see mostly runners, gym-goers and people training for an event who have had a few massages elsewhere and aren't sure whether they were any good. Some left feeling bruised and wrecked, others felt nothing, and they can't tell which one was the right kind. Behind the question is usually whether they are getting value for money, whether the pain they felt was necessary, and whether they should be going more often or less often.
What I look for in that first conversation is whether the person understands what you are dealing with. If they jump straight to the table without asking anything, they are treating a body part, not a person.
Technique should match your body, not a script
Sports massage may include broad warming strokes, compression, kneading, focused soft-tissue work on tight or tender spots, and gentle movement. Good technique is controlled, purposeful and adjusted to the body region, how sensitive the tissue is, where you are in your training, and what the treatment is trying to achieve. Pressure should feel tolerable. You should be able to breathe through it without holding your breath or bracing against it.
"You can't force a muscle to let go by pressing harder," says Radi Zinger, Senior Lead Remedial Massage Therapist at Physio K. "It releases when the system feels safe, when the pressure is right, and when the person can actually relax into the work instead of quietly bracing against it."
The treatment is slow and deliberate, reading how you are responding and adjusting pressure off what the therapist is getting back, not working to a script. The conversation during the session checks in and tracks what you are feeling, helping you tell the difference between discomfort that is doing something and discomfort that is just painful.
Sharp, electric, escalating or alarming pain is not a sign that the technique is working. It is a sign to stop or ease off. Deep does not automatically mean effective. Excessive pressure can aggravate an already irritated muscle, delay your training, or leave you too sore to move properly for days.
What the research shows
A 2020 systematic review published in BMJ Open Sport & Exercise Medicine found that sports massage did not improve strength, jumping, sprinting, endurance or fatigue, but was associated with small improvements in flexibility and delayed-onset muscle soreness (the stiffness and tenderness that peaks a day or two after hard training). A separate review in Sports Medicine in 2016 reported that effects on performance recovery were small, with possible relevance for short-term recovery after intensive mixed training.
Massage may provide temporary relief from muscle tightness or soreness, and the effects vary according to timing, workload, expectations and the underlying problem. It works best alongside strength work, movement assessment and graded exercise.
Safety, communication and follow-up
A competent practitioner explains what they plan to do, obtains your consent, and checks comfort throughout the session. They avoid inappropriate pressure over wounds, infection, suspected fractures, acute injuries, blood vessel problems and other situations where massage could cause harm. Techniques around the neck require particular caution. A 2013 review in Focus on Alternative and Complementary Therapies noted that rare but serious adverse events have been reported, with serious complications most frequently associated with massage techniques applied around the neck.
Mild tenderness can occur after treatment. Severe pain, marked swelling, bruising, numbness, weakness, dizziness or symptoms that persist should prompt review. If you experience any of these, contact the clinic or see your GP.
At Physio K, sports massage is used as one component of a broader plan that includes exercise, load management and education, often working alongside the physiotherapy team to coordinate care.
What you can do
Describe the problem, your training schedule, recent injuries, medicines and relevant health conditions before treatment starts. This helps identify risks and choose an appropriate approach. Agree on the purpose of the session and the pressure that feels acceptable. Ask the therapist to reduce or stop if pain becomes sharp, electrical, nauseating or increasingly intense.
Do not judge treatment quality by bruising or next-day soreness. These are not reliable signs that tissue has been released, and excessive soreness may interfere with your training. Follow the recovery advice provided, which may include gentle movement, staying hydrated, gradual return to loading and an exercise program.
Seek prompt professional assessment for severe or worsening pain, sudden weakness, numbness, major swelling, unusual bruising, dizziness or symptoms after neck treatment.
Common Questions
Is it meant to hurt?
Pressure can feel intense, but you should be able to breathe through it without tensing up or holding your breath. If you find yourself bracing against the pressure, your body is protecting itself, and that tends to work against the treatment. Useful discomfort is something you can relax into. Pain that makes you want to pull away, hold your breath or tense up is a signal to ease off, not push through.
How do I know if the therapist knows what they are doing?
Look for whether they asked what is going on first, matched the pressure to how your body was responding, checked in with you during the session, and left you with a plan afterwards. Competence is not about how hard they press. It is about whether they are reading you, adjusting in real time, and treating you as a person rather than following a routine. If the session felt like a script they have done a hundred times before, with no adjustment for what you said or how you responded, that is a warning sign.
How long does a session take?
Sessions typically last 30 to 60 minutes depending on the area being treated and what the treatment is trying to achieve. The therapist should explain the plan at the start and give you clear advice on recovery and next steps before you leave.
Can I train straight after treatment?
It depends on what the session involved and what your training demands. Light activity is usually fine, and some people find gentle movement helps them settle after treatment. But if the session was deep or focused on a specific problem area, you may need a day or two of lighter loading to let things adapt. The therapist should give you clear advice on this before you leave. If you are competing soon, book well in advance and discuss timing so the session supports your preparation rather than leaving you flat or sore.
Not sure whether your massage is the right fit?
Book a remedial massage session at Physio K in Bondi Junction. Radi will start with questions about your symptoms and training, then match the treatment to how your body responds on the day.
Reviewed by Kenny Merlevede. Kenny Merlevede is a Senior Physiotherapist with 18 years of experience in private practice, with a focus on complex cervical presentations and persistent musculoskeletal conditions. Registered with the Australian Health Practitioner Regulation Agency (PHY0002060505).
This article is for general information only and is not a substitute for personal medical advice. If you have concerns about your health, please consult a qualified clinician or your GP.
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