A 90-minute sports massage is a focused, hands-on treatment designed to ease muscle tightness, reduce post-exercise soreness, and improve how your body moves. With more time than a standard session, it allows for thorough work on stubborn knots and multiple problem areas in one appointment.
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What the 90-minute sports massage session includes
This longer session gives time to treat the areas that most commonly limit training, posture, and day-to-day comfort.
- Brief check-in on training load, pain points, and recent niggles
- Muscle and movement assessment to pinpoint tight or overloaded tissue
- Deep tissue techniques to reduce tension and restore muscle glide
- Trigger point work for persistent knots and referral pain patterns
- Targeted work on key areas such as calves, hamstrings, quads, glutes, hips, lower back, upper back, shoulders, and neck
- Assisted stretching and mobilisation where appropriate to support range of motion
- Re-check of the treated area so you can feel the change before you leave
- Simple aftercare advice to support recovery over the next 24 to 48 hours
Common reasons people book a 90-minute sports massage
- Heavy legs or calf tightness after running, cycling, or field sports
- Tight hips and glutes affecting squats, deadlifts, or long periods of sitting
- Lower back tension linked to lifting, driving, or desk posture
- Shoulder and neck tightness from training, stress, or repetitive work
- Recovery support during a build phase, event prep, or return to training
How the 90 minutes are used in practice
You will usually start with a short consultation and a quick look at how the area moves. Treatment then focuses on the most restricted tissues first, before working through supporting muscles around the joint. The final part of the session is used to settle the tissue, re-test movement, and agree practical next steps.
After your sports massage: what to do next
It is normal to feel tender in worked areas, especially where knots were treated. Gentle movement, hydration, and avoiding very hard sessions for the rest of the day can help. If you are training towards a goal, you can also plan a short block of sessions to keep tightness from building back up.
Frequently Asked Questions
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