When you hear “sports massage,” you might picture a single type of treatment designed for athletes. In reality, sports massage in Carmel by the Sea encompasses four distinct types, each serving a specific purpose in your athletic journey — whether you’re preparing for competition, recovering from a workout, maintaining peak performance, or healing from injury.
Understanding these four types helps you know exactly what to ask for and when to schedule your sessions for maximum benefit. Let’s break down each type so you can make informed decisions about your body’s care.
The Four Main Types of Sports Massage
Sports massage isn’t a one-size-fits-all treatment. The timing, pressure, techniques, and goals vary significantly depending on where you are in your training or recovery cycle. Here are the four primary categories:
- Pre-Event Sports Massage
- Post-Event Sports Massage
- Maintenance Sports Massage
- Rehabilitation Sports Massage
Each type plays a unique role in supporting athletic performance, recovery, and longevity.
1. Pre-Event Sports Massage: Preparing Your Body for Performance
Pre-event sports massage is designed to prepare your muscles and nervous system for intense physical activity. Think of it as a warm-up on a deeper level — it’s not about deep tissue work or releasing chronic tension, but rather about activating, energizing, and priming your body for action.
Timing:
- Performed 2-3 days before a major event for deeper preparation
- Can also be done 15-45 minutes before competition for immediate stimulation
Techniques Used:
- Brisk, stimulating strokes to increase circulation
- Compression to warm up muscle tissue
- Light stretching to improve range of motion
- Tapotement (rhythmic tapping) to wake up the nervous system
- Joint mobilization for better movement
Goals:
- Increase blood flow to muscles
- Improve flexibility and range of motion
- Reduce risk of injury during performance
- Enhance mental focus and readiness
- Prepare muscles for explosive or sustained effort
Who Benefits Most:
- Athletes competing in marathons, triathlons, or races
- Golfers preparing for tournaments at Pebble Beach
- Surfers before big wave days
- Cyclists gearing up for long rides
- Anyone about to engage in intense physical activity
At Carmel Massage, pre-event work is tailored to your specific sport. For golfers, we focus on shoulders, hips, and lower back. For runners, we prioritize legs, hips, and feet. The session is energizing, not draining — you should leave feeling ready to perform, not sleepy.
2. Post-Event Sports Massage: Accelerating Recovery
After intense physical exertion, your muscles are flooded with metabolic waste like lactic acid, inflammation is setting in, and micro-tears in muscle fibers need attention. Post-event sports massage helps your body recover faster by flushing toxins, reducing inflammation, and preventing excessive soreness.
Timing:
- Best performed 24-72 hours after intense activity
- Can be done immediately after for very light, gentle work (within 2 hours)
Techniques Used:
- Gentle effleurage to encourage lymphatic drainage
- Light compression to flush metabolic waste
- Stretching to prevent muscles from tightening
- Myofascial release for areas that feel bound or restricted
- Ice therapy (if indicated) for acute inflammation
Goals:
- Speed up recovery time
- Reduce delayed onset muscle soreness (DOMS)
- Flush out lactic acid and metabolic waste
- Prevent injury from post-event tightness
- Restore normal muscle tone and function
Who Benefits Most:
- Marathon runners after races
- Hikers returning from Big Sur trails
- Golfers after 18+ holes
- Surfers after a long day in the water
- Cyclists completing long-distance rides
- Anyone experiencing post-workout soreness
Post-event sports massage in Carmel by the Sea is gentler than you might expect — this isn’t the time for aggressive deep tissue work. The goal is to support your body’s natural healing process, not stress it further.
Many clients schedule post-event sessions 48 hours after their activity, which is the sweet spot when DOMS typically peaks. This helps significantly reduce discomfort and shortens recovery time.
3. Maintenance Sports Massage: Staying at Peak Performance
Maintenance sports massage is what keeps athletes performing at their best over time. It’s not about preparing for a specific event or recovering from one — it’s about ongoing care, injury prevention, and muscular balance.
This is the type of sports massage most active people in Carmel benefit from regularly, whether they’re training for something specific or simply maintaining an active lifestyle.
Timing:
- Weekly or bi-weekly during heavy training cycles
- Monthly during lighter training or off-season
- Scheduled between events or competitions
Techniques Used:
- Deep tissue work to release chronic tension
- Trigger point therapy for knots and adhesions
- Cross-fiber friction to break down scar tissue
- Stretching and mobility work to maintain flexibility
- Assessment of movement patterns to identify imbalances
Goals:
- Prevent overuse injuries
- Maintain optimal flexibility and range of motion
- Identify and correct muscular imbalances
- Enhance overall performance
- Support consistent training without breakdown
Who Benefits Most:
- Serious athletes in training cycles
- Recreational athletes who stay consistently active
- Golfers playing regularly
- Hikers and cyclists maintaining their routines
- Anyone with a physically demanding lifestyle
At Carmel Massage, maintenance sessions are highly personalized. Your therapist tracks patterns over time, noting which areas consistently hold tension and adjusting techniques accordingly.
For example, golfers often develop tightness in their dominant-side shoulders, hips, and lower back due to the rotational nature of the swing. Regular maintenance massage addresses these imbalances before they become injuries.
Many of our clients describe maintenance massage as their “performance insurance” — it keeps them in the game, prevents setbacks, and helps them feel consistently strong and mobile.
4. Rehabilitation Sports Massage: Healing and Recovery from Injury
When injury happens, rehabilitation sports massage becomes a critical part of the healing process. This type of massage works in conjunction with physical therapy, medical treatment, and rest to restore function, reduce pain, and prevent re-injury.
Timing:
- Begins after acute inflammation has subsided (usually 48-72 hours post-injury)
- Continues throughout the rehabilitation period
- May transition to maintenance massage once healed
Techniques Used:
- Gentle mobilization of injured tissue
- Scar tissue breakdown once appropriate
- Trigger point therapy for compensatory tension
- Lymphatic drainage to reduce swelling
- Specific stretching protocols as cleared by your healthcare provider
- Neuromuscular techniques to restore proper muscle firing patterns
Goals:
- Promote healing of injured tissue
- Reduce pain and inflammation
- Restore normal range of motion
- Prevent scar tissue buildup
- Address compensatory patterns in surrounding muscles
- Support safe return to activity
Who Benefits Most:
- Athletes recovering from sprains, strains, or tears
- Anyone post-surgery (with medical clearance)
- People with repetitive strain injuries (tendonitis, IT band syndrome, etc.)
- Individuals dealing with chronic pain conditions
- Those recovering from accidents or falls
Rehabilitation massage requires specialized knowledge of injury mechanics, healing timelines, and safe progression. At Carmel Massage, our therapists have over 1,000 hours of training, including education in injury assessment and rehabilitation protocols.
Common injuries we help clients recover from include:
- Rotator cuff strains (common in golfers and swimmers)
- IT band syndrome (frequent in runners and hikers)
- Plantar fasciitis (from running or standing)
- Lower back strains (from various activities)
- Hamstring and calf pulls
- Neck and shoulder tension from cycling or poor posture
The key to successful rehabilitation massage is patience and progression. We work closely with your other healthcare providers to ensure every session supports your recovery timeline safely.
How to Know Which Type You Need
Not sure which type of sports massage in Carmel by the Sea is right for you right now? Here’s a quick decision guide:
Choose Pre-Event if:
- You have a competition or event coming up within days
- You want to feel energized and ready to perform
- You need to improve pre-activity flexibility
Choose Post-Event if:
- You just completed intense physical activity (within 24-72 hours)
- You’re experiencing muscle soreness or stiffness
- You want to speed up recovery time
Choose Maintenance if:
- You’re actively training but not preparing for/recovering from a specific event
- You want to prevent injuries before they happen
- You need ongoing support for an active lifestyle
Choose Rehabilitation if:
- You’re recovering from a specific injury
- You’re working with a physical therapist or doctor
- You need therapeutic work to restore normal function
Often, clients move through multiple types over time. You might schedule rehabilitation massage after an injury, transition to maintenance massage once healed, then add pre- and post-event sessions when preparing for a race or tournament.
The Carmel Massage Approach: Customized Every Time
What makes sports massage in Carmel by the Sea at our studio different is our commitment to customization. We don’t just follow a script — we assess, adapt, and adjust based on:
- Your current training status
- Recent activity levels
- Specific goals (performance, recovery, prevention)
- Any injuries or pain patterns
- Your schedule and upcoming events
Our Process:
- Initial Assessment: Discussion of your activity, goals, and concerns
- Movement Evaluation: Observing how your body moves and where restrictions exist
- Customized Treatment: Blending techniques from multiple massage types as needed
- Ongoing Communication: Checking in throughout to ensure proper pressure and focus
- Post-Session Guidance: Recommendations for stretching, hydration, and follow-up care
Many of our clients come in needing a combination approach. For example, someone training for a marathon might need post-event recovery work on their legs combined with maintenance work on their upper body from desk work. We adapt every session to your body’s current needs.
Frequency Recommendations by Type
Knowing how often to schedule each type helps you plan your massage routine:
Pre-Event:
- Major competitions: 1-2 sessions in the week before
- Regular events: Single session 2-3 days prior
Post-Event:
- After major efforts: 1 session within 24-72 hours
- Supplement with self-care: Ice, rest, hydration
Maintenance:
- Heavy training: Weekly sessions
- Moderate activity: Bi-weekly sessions
- Light activity: Monthly sessions
Rehabilitation:
- Early recovery: 1-2 times per week
- Mid-recovery: Weekly
- Late recovery: Bi-weekly, transitioning to maintenance
Your therapist at Carmel Massage will help you create a schedule that fits your training, budget, and goals.
Real-World Applications in Carmel
Living in or visiting Carmel by the Sea means access to incredible outdoor activities — but these activities also demand proper body care. Here’s how locals and visitors use different types of sports massage:
Golfers at Pebble Beach:
- Maintenance massage weekly during season
- Pre-event sessions before tournaments
- Rehabilitation work for shoulder or back issues
Big Sur Hikers:
- Post-event massage after long trail days
- Maintenance sessions during hiking season
- Rehabilitation for ankle or knee problems
Carmel Beach Surfers:
- Maintenance work on shoulders and back
- Post-event recovery after big wave days
- Pre-event prep for surf competitions
Monterey Bay Cyclists:
- Maintenance massage for leg, hip, and back health
- Post-event recovery after century rides
- Rehabilitation for overuse injuries
No matter what brings you to Carmel, understanding which type of sports massage your body needs empowers you to take better care of yourself and perform at your best.
Ready to Experience the Right Type of Sports Massage?
Now that you understand the four types of sports massage in Carmel by the Sea, you can make informed decisions about your body’s care. Whether you’re preparing for performance, recovering from effort, maintaining your edge, or healing from injury, we’re here to support your journey.
Call or text us at (831) 917-9373 to schedule your customized session.
Our expert therapists will assess your needs, recommend the right type of massage, and create a treatment plan that keeps you moving, feeling, and performing your best.
