Your First Sports Massage: A Step by Step Guide
Written by Charlotte - owner of RFLX Sports Massage in Bishops Cleeve. I’m a qualified sports massage therapist with a background in movement and chronic pain, offering supportive, tailored care to help people feel and move better
What to Expect During Your First Sports Massage Session
Feeling unsure about what actually happens in a sports massage? Here’s a full breakdown so you know exactly what to expect when you book in with RFLX Sports Massage in Bishops Cleeve, Cheltenham
First Time Nerves?
Totally Normal
Booking your first sports massage can feel a little daunting. Maybe you're not sure how much it will hurt (spoiler: it shouldn’t), what to wear, or even what your sports massage therapist, Charlotte, will actually do.
At RFLX Sports Massage, our goal is to make you feel completely comfortable, well looked after, and leave the session feeling better - not worse. So here’s a step-by-step guide to walk you through the process, from booking to aftercare.
Before Your Appointment
What to Wear
Comfort is key. Ideally, wear loose, comfortable clothing. Depending on what area of the body we're working on, you may be asked to remove certain layers - but you'll always be covered with towels, and your comfort and privacy come first. Our general advice would be to wear jogging bottoms or leggings, and a comfortable t-shirt. For clients with long hair, if we any work into the shoulders or neck, it may be easier to have your hair tied up.
Be Honest About Your Body - It’s Your Time
Your first appointment at the clinic will be 1 hour 15 minutes - this factors in approximately 15 minutes consultation, and an hour massage treatment. When you arrive, we’ll chat about:
Any injuries (past or present)
Brief medical history (there is a form to fill out, although I can email this to your beforehand if you would prefer to do it in your own time before arriving)
Areas of discomfort or tension
Your daily routine or training habits
This gives your sports massage therapist, Charlotte, the full picture to tailor the treatment to your needs.
During the Session
The Consultation
We’ll start with a brief postural and movement assessment, especially if you're coming in with a specific issue like shoulder pain, lower back tightness, or recurring tension in certain areas. This part of the session helps us build a clearer picture of what’s going on in your body, beyond what you’re feeling.
Here’s what it may include:
Visual assessment: We’ll look at your general posture and alignment - for example, are your shoulders rounded? Is there a tilt in the pelvis? Any noticeable asymmetries?
Mobility testing: We may ask you to perform a few simple movements (like turning your head side to side, reaching overhead, or bending forward) to assess your range of motion, and see if there are any restrictions, compensations, or discomfort.
Palpation: We might gently press or feel certain muscle groups to assess tightness or trigger points before beginning the hands-on treatment.
Don’t worry - it’s all done in a relaxed, professional manner, and there’s no judgement. Everyone’s body moves differently, and these observations help tailor your massage to target the root cause of your discomfort, not just the symptoms.
The Treatment Itself
Here’s what to expect:
We use a range of targeted techniques depending on your needs. Typically, your sports massage will start with a ‘low and slow’ approach - gently warming up the tissues, encouraging circulation, and preparing your body for deeper work. From there, we move into a firmer, more focused treatment, designed to release tension, reduce pain, and restore function in areas that need attention.
At RFLX Sports Massage, we don’t believe in a one-size-fits-all approach. That’s why our treatments are carefully tailored to what your body needs on the day - whether that’s deep recovery work or a lighter, more restorative touch.
Open communication: You’ll never be expected to “push through” pain during your treatment. This is your session, and your comfort is a top priority. If the pressure ever feels too intense, or not quite enough, you're encouraged to speak up at any time.
To help with this, your sports massage therapist, Charlotte, will introduce a simple pressure scale system from 1 to 5: 1 being very light, 5 being uncomfortably firm. The ideal pressure throughout your massage will typically sit around a 3 - deep enough to be effective, but still comfortable and manageable.
Charlotte will check in with you regularly during the session to ensure the pressure remains within your comfort zone, adjusting as needed to provide the most effective and enjoyable treatment possible.
After the Session
What You Might Feel
Mild soreness (like post-workout muscle fatigue)
A sense of relaxation or “lightness”
Increased range of motion
This is all normal and should settle in 24–48 hours - you are always welcome to get back in touch with the clinic if you have any questions or concerns
Aftercare Tips
To get the most out of your massage:
Hydrate well (water is your friend!)
Gentle movement: Light stretching or walking can help your body adjust.
Avoid intense training right after, if possible.
We’ll also give you specific recommendations based on what we found during your treatment. To read more tips on how to boost your post-massage recovery, check out our blog post for further reading
How Often Should You Book?
Honestly, this is quite a big question, and the answer varies person to person. Massage works best when it's consistent, not just reactive. Think of it as maintenance for your body - not a luxury. Generally, our clients who come to the clinic for sports massage to help them to maintain comfort within their body book in every 6-8 weeks.
The Benefits Go Beyond the Table
Sports massage isn't just for injuries or athletes. It's about keeping your body functioning at its best, and an investment in your performance, recovery, and daily well being. Just some of the many benefits include:
Improved circulation and flexibility
Reduced muscle tension
Faster recovery from training
Lower risk of injury
Relief from stress and tension headaches
Based in Bishops Cleeve, Cheltenham
At RFLX Sports Massage, we’re proud to serve clients in and around Cheltenham, Bishops Cleeve, with high-quality, personalised care.
Whether you're prepping for a marathon, struggling with postural pain from your desk job, looking to sort some general aches and pains or just curious to try massage for the first time, RFLX Sports Massage is here to help.
Ready to Book Your First Session?
We make it easy. You can find all of our contact information here - to book, drop us an email, text, Whatsapp or phone call. Please also get in touch if you have further questions prior to booking - Charlotte is always more than happy to help.
You deserve to feel better in your body, and sports massage is a powerful tool to get you there.