From training to the table: why sports massage has become a non-negotiable in my routine

If there’s one thing I’ve learned as a swimmer, it’s that success in the pool isn’t just about doing endless laps or finding the perfect stroke. Those things matter for sure, but peak performance? That requires things outside the water, too.

Recovery, nutrition, and mental focus all play a massive role in keeping me at my best. As part of that, at-home massages have become a core part of my routine – they’ve helped me stay injury-free and ready to dive (literally) back into training.

Swimming is demanding – which is why recovery matters

Swimming is a full body exercise, every stroke works a different set of muscles, from the strength needed for the butterfly to the precision of breaststroke. Over time, that constant effort leads to tightness, soreness, and, if I’m not careful, injuries.

In the lead-up to a competition, my training gets more intense. I’m doing double training sessions, mixing strokes, and pushing myself harder each day. By the end of each session my muscles are tired and tight – and this is when I introduce sports massage therapy. Without it, I’d probably struggle with stiffness and risking injury, which no athlete wants.

My go-to massage routine

Here’s how I use massage to stay on top of my game:

Weeks 10 to five before a competition:

• Frequency: Weekly deep tissue massage

• Focus: Releasing muscle tension, increasing flexibility, and preventing injuries

Weeks four to one before a competition:

• Frequency: Weekly deep tissue massage

• Focus: Keeping muscles flexible and addressing any nagging aches

Post-competition:

• Frequency: Sports massage within 24-48 hours

• Focus: Reducing soreness, easing inflammation, and speeding up recovery

Off-season or lighter training:

• Frequency: Every two to three weeks

• Focus: Relaxation and muscle maintenance

Massage during swimming training: my ticket to injury prevention

When I’m training the most (about 10 to five weeks before a big event), my body is under constant stress. I’m swimming harder, faster, and for longer periods. Naturally, my muscles start to tighten up and without proper recovery, this tightness can slow me down and ruin my stride.

That’s why I make weekly full-body massages a non-negotiable part of my routine. The deep tissue and sports massages I book target all the key muscle groups, focusing on releasing built-up tension from hours of swimming.

Techniques like myofascial release (where the therapist applies pressure to release tight connective tissue) are magic for breaking down knots and keeping my muscles loose.

Plus, the convenience of at-home massage is why I always choose Urban. After a day of training, the last thing I want to do is travel to a clinic. So instead I schedule a massage from the comfort of my living room so I can go from training, to the shower, to the massage table and finally, to bed.

The benefits of sports massage for swimmers 

Here’s why I swear by it:

1. Better flexibility – Keeps my strokes smooth and efficient

2. Injury prevention – Helps me catch small issues before they become big problems

3. Faster recovery – Gets me back in the pool quicker after tough sessions

4. Mental clarity – Gives me time to reset and recharge

1. Better flexibility means better performance

One of the biggest perks I’ve noticed from regular massages is how it’s improved my flexibility. In swimming, flexibility is everything — especially in the shoulders, hips, and ankles. Tight muscles can mess with my technique and increase my risk of injury.

Deep tissue massages really help with this. The focused pressure not only relaxes my muscles but also increases their elasticity, making it easier for me to keep proper form. I really notice that after a good massage session, my freestyle stroke feels smoother because I have better shoulder flexibility.

2. Injury prevention – catch issues while they’re small

Massage is also my go-to for injury prevention. Over the years, I’ve learned that ignoring minor aches can lead to serious problems later down the line. But with regular massages, I can address these little issues before they become big ones.

The pros on Urban are great at noticing muscle imbalances or developing knots and working them out before they become bigger problems.

When I feel the need for a deeper assessment, I’ll sometimes book an at-home physiotherapy session to really get down to the root cause. A quick evaluation from a physio and a tailored plan can make all the difference, keeping me on track with my training without risking injury.

3. Post-event recovery to bounce back faster

After a big race, my body feels far from its best. Between the physical toll of competing and the mental strain, I’m left feeling sore, tired, and sometimes even dealing with minor pains. Recovery becomes my top priority, and massage is the key to bouncing back quickly.

Post-event I opt for a sports massage that focuses on reducing inflammation and promoting muscle relaxation. Techniques like trigger point therapy — where the therapist works out specific tight spots — are especially helpful in reducing soreness and speeding up recovery.

This is especially important for combating delayed onset muscle soreness (DOMS), which usually kicks in a day or two after my tough race.

4. Mental clarity – something I didn’t know I needed

While the physical benefits of regular massage are obvious — improved flexibility, faster recovery, and fewer injuries — there’s also a mental aspect that’s just as important. Knowing I’ve got a massage lined up at the end of a tough training week gives me something to look forward to. It’s my moment of relaxation, a bit of self-care that helps me recharge and stay motivated.

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