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Sports Massage Quick Recovery between Competitions

Sports Massage: Fast Recovery

Sports Massage Quick Recovery

What is sports massage and why is it essential for recovery?

«Rapid Recovery Sports Massage». Sports massage is a specialized technique designed to meet the specific needs of athletes. It focuses on preventing injuries, improving physical performance and accelerating muscle recovery after intense training or competitions. Unlike other types of massage, sports massage not only seeks relaxation, but also optimizes muscle and joint health to withstand the physical demands of each sport.

Differences between sports massage and other types of massage

  1. Focus on physical performance:
    Sports massage is aimed at improving the functionality of the musculoskeletal system. It is adapted to the needs of each phase of physical activity: preparation, competition or recovery.
    • Example: Before a competition, the massage is lighter and more stimulating; afterwards, it is deeper and more restorative.
  2. Specific techniques:
    Although it uses traditional massage techniques, such as kneading or rubbing, sports massage includes:
    • Passive stretches to improve flexibility.
    • Percussion maneuvers to activate blood circulation.
    • Focused work on trigger points to relieve deep tensions.
  3. Adaptation to the type of sport:
    Sports massage varies according to the demands of the sport practiced.
    • Example: In runners, the focus is mainly on the legs and hips, while in swimmers the focus is on the shoulders and back.
  4. Functional objective:
    Other massages, such as relaxing or therapeutic massages, are designed to relieve general stress or treat specific ailments. Sports massages, on the other hand, are designed to help athletes perform at their best and recover faster.

Specific benefits for athletes in competition

  1. Acceleration of muscle recovery:
    Sports massage helps eliminate toxins, such as lactic acid, that build up during exercise. This reduces the feeling of muscle stiffness and pain (known as muscle soreness).Example: A cyclist who performs massage sessions after long rides notices a faster recovery in his legs, allowing him to train the next day without discomfort.
  2. Improving physical performance:
    Keeping your muscles flexible and free of tension promotes greater efficiency in each movement, reducing the risk of injury and optimizing energy during activity.Example: A professional footballer combines training with massages to maintain explosiveness in sprints without suffering contractures.
  3. Injury prevention:
    By identifying and treating muscular imbalances or overloaded areas, sports massage acts as a preventative tool, avoiding problems such as sprains, overloads or tendonitis.
  4. Relief from specific pains:
    With specific techniques, it is possible to treat areas of localized pain caused by repetitive movements or poor posture during sports practice.Example: A tennis player with forearm pain (tennis elbow) can reduce inflammation and speed recovery with regular treatment.
  5. Improved blood and lymphatic circulation:
    This ensures that the muscles receive the oxygen and nutrients necessary to recover more quickly and eliminate metabolic waste.
  6. Mental and physical balance:
    Although sports massage is not focused on relaxation, many athletes report that it helps them feel more focused and mentally prepared for their next competition.

Discover how a massage can boost your academic performance.

Common injuries and their prevention with sports massage

  1. Muscle contractures:
    • Cause: Repetitive strain, muscle fatigue or dehydration.
    • Prevention with sports massage:
      • Release of accumulated tension through deep kneading techniques.
      • Improves circulation to oxygenate tissues.
  2. Tendinitis:
    • Cause: Repetitive movements or overload of the tendons.
    • Prevention with sports massage:
      • Work on the muscles surrounding the tendon to reduce pressure.
      • Gentle maneuvers to relieve inflammation and stimulate recovery.
  3. Plantar fasciitis:
    • Cause: Overloading of the sole of the foot, common in runners or high-impact athletes.
    • Prevention with sports massage:
      • Release of accumulated tension in the plantar fascia and calf muscles.
      • Specific techniques to stretch the fascia and improve its elasticity.
  4. Joint pain:
    • Cause: Overload due to repetitive impact or poor postural alignment.
    • Prevention with sports massage:
      • Work the muscles that support the joint to relieve pressure.
      • Improve joint mobility through gentle maneuvers.
  5. Muscle cramps and fatigue:
    • Cause: Electrolyte imbalance, dehydration or excessive exertion.
    • Prevention with sports massage:
      • Muscle drainage to eliminate accumulated toxins.
      • Relaxation of muscle fibers with friction techniques.

How sports massage prevents injuries and enhances recovery

  • Increases blood circulation: This improves oxygenation and eliminates toxins such as lactic acid, speeding up recovery.
  • Maintains muscle elasticity: Reduces stiffness and prevents injuries related to excessive tension.
  • Strengthens muscle balance: Detects and corrects imbalances that can overload tendons and joints.
  • Promotes relaxation: Relieves physical and mental fatigue, preparing you for the next workout.

Connect with your senses and enhance your overall well-being.

Specific techniques for muscle recovery

Muscle recovery after intense physical activity is key to avoiding injuries and maintaining performance. In sports massage, we use specific techniques that not only relieve tension, but also promote muscle regeneration and general well-being. Here are the main ones:

1. Release massage: release of accumulated tension

The unloading massage is an essential technique for athletes after intense training or competitions. Its aim is to relieve muscle overload, improve circulation and eliminate accumulated toxins, such as lactic acid.

  • How it works:
    Slow and deep movements are applied, especially on the most used muscle groups, such as the legs in runners or the arms in tennis players. This massage may be more intense compared to others, but its benefits are long-lasting.
  • Benefits:
    • Reduction of muscle stiffness and fatigue.
    • Prevention of contractures.
    • Acceleration of recovery after prolonged efforts.


A professional cyclist who rode more than 100 km a week came to Quiroesencia with chronic tension in his thighs and calves. With weekly de-stressing sessions, he managed to maintain muscle lightness and reduce the risk of injuries due to overload.

2. Kneading and percussion techniques for blood circulation

These maneuvers are used to stimulate blood flow and oxygenate the tissues, essential elements for muscle recovery.

  • Kneading:
    It consists of rhythmic pressure and release movements on the muscles. It helps to undo muscle knots, improves elasticity and promotes relaxation.
  • Percussion:
    They are soft, rhythmic blows performed with the hands (or even the fists) to activate circulation and stimulate the muscles superficially.
    • They are used at the beginning or end of the session depending on the need:
      • At the beginning, to activate the muscles.
      • Finally, to release residual tensions.
  • Benefits:
    • Increased blood flow, which accelerates the elimination of toxins.
    • Reduction of post-exercise inflammation.
    • Muscle preparation or relaxation depending on the moment.


An Olympic swimmer noticed that after gentle percussion sessions on his lats and shoulders, his movements in the water were more fluid and less stiff.

3. Passive stretches integrated into the massage

Passive stretching is a complementary technique to sports massage that allows you to increase flexibility and relieve deep tensions.

  • How they work:
    The therapist guides and supports the movement of the muscles and joints, taking them through a greater range of motion than they would otherwise be able to achieve on their own. This stretches the muscle fibers without causing unnecessary tension.
  • Benefits:
    • Improves muscle flexibility.
    • Releases tension in muscles and joints.
    • Promotes optimal body alignment.


A footballer who suffered from recurring hamstring discomfort was able to improve his flexibility and reduce the risk of tears by integrating passive stretching at the end of each session.

Combining techniques for a comprehensive recovery

In a sports massage session at Quiroesencia, these techniques are usually combined strategically:

  1. Start with soft percussion to activate circulation.
  2. Deep kneading in areas of greater tension.
  3. Muscle discharge focused on the most affected muscle groups.
  4. Passive Stretches at the end to maximize relaxation and flexibility.

Increase your ability to focus with this simple technique.

When and how to schedule your massages between competitions

Sports massage is a key tool to keep your body in top condition before, during and after competitions. Proper planning maximizes your performance and accelerates muscle recovery. Here I explain how to schedule your sessions based on your needs and the intensity of your training.

Pre-competition massage: muscle preparation without fatigue

The objective of pre-competition massage is to prepare the muscles for physical effort, optimizing their performance without causing additional fatigue.

  • When to do it:
    1 to 2 days before competition or intense training.
  • Massage Features:
    • Short duration (20-30 minutes): It focuses on the muscle groups that you will use the most.
    • Light and stimulating techniques: It includes percussion, rapid friction and gentle kneading to activate circulation and warm the tissues.
    • Without going into depth: Do not work in sensitive areas or with intense maneuvers to avoid discomfort before the activity.
  • Benefits:
    • Increases circulation and muscle oxygenation.
    • Increases flexibility and joint mobility.
    • Reduces the risk of injury by preparing tissues for stress.


A sprinter who attends pre-competition sessions feels his muscles more prepared to take off explosively on the track without the feeling of previous stiffness.

Post-competition massage: relieving tension and speeding up recovery

Post-competition massage is designed to release accumulated tension and speed up the recovery process after physical exertion.

  • When to do it:
    Between 2 and 24 hours after competition or intense activity.
  • Massage Features:
    • Average duration (30-60 minutes): It focuses on the muscles most demanded during the activity.
    • Deep and drainage techniques: It includes slow kneading, deep friction and passive stretching to relieve contractures and eliminate toxins such as lactic acid.
    • Focus on relaxation: The aim is to return the body to a state of balance.
  • Benefits:
    • Reduces muscle pain (soreness).
    • Accelerates the elimination of toxins and waste products.
    • Prevents contractures and injuries resulting from overload.


A triathlete who performs a post-competition massage on the day of the event significantly reduces leg stiffness and feels less fatigue in the following days.

Recommended frequency according to training intensity

The ideal frequency of sports massage varies depending on the level of physical demand and the type of sport practiced.

  1. Recreational athletes (2-3 training sessions per week):
    • Frequency: Once every 2 or 3 weeks.
    • Aim: Muscle maintenance and prevention of overload.
  2. Intermediate level athletes (4-5 training sessions per week):
    • Frequency: Once a week, especially after intense training or competitions.
    • Aim: Quick recovery and preparation for the next challenges.
  3. Elite athletes (daily or high intensity training):
    • Frequency: 2-3 times a week, alternating between unloading and recovery massages according to the competition schedule.
    • Aim: Maintain muscle balance, prevent injuries and optimize performance.


A tennis player who trains 6 days a week incorporates two weekly massages: one post-competition to release tension and another more general one for maintenance. This helps prevent discomfort in the elbow and shoulders, areas prone to overload.

Exclusive benefits of massage for athletes.

Sports massage is much more than just muscle relief: it is a comprehensive tool to prevent injuries, improve performance and speed up recovery in athletes of all levels. Its techniques and objectives clearly differentiate it from other types of massage, making it essential for those looking to keep their body at peak performance. Ready to take the next step in your sports performance? 😊

Learn more

Opinions of our clients

"I found out about Julio through a friend who lives in Granada and after talking to him a bit about my injuries, he recommended that I travel to Granada to spend time with Julio. At that time, I had already been out of work for almost 2 years, due to injuries. I had chronic tendonitis in both elbows, an unexplained problem in the neck area that caused balance and head movement problems and last year I had surgery on both shoulders for subacromial decompression. I traveled from Ireland and spent 4 months in Granada with Julio. Julio was the first professional who did not want to treat the injuries I had. He wanted to find the root of the problem. He reactivated the disabled or dead muscles, he adjusted my vertebrae, spine and hip. He uses a mixture of precision and strength in his massages which produced absolutely incredible results.He gave me a comprehensive exercise program to maintain this progression and educated me on the relationship between pain and the source of that pain. I cannot compare Julio to any other professional because there is no one who does what he can do. It's like having an osteopath, physical therapist, chiropractor, massage therapist, acupuncturist in one. Since I returned to Ireland, I have spoken to Julio many times via video, each time he teaches me new self-care techniques. I'm back to work. I continue to manage injuries with what Julio taught me and now I have my life to live. Without the chronic pain. This is all thanks to Julio."
John Perez★★★★★
"I had severe neck and back pain but the results of the treatment have been great, it's a pity that I can't follow the time guidelines that he recommends for sessions because I don't live in Granada. But I feel like new and I can do my job in the hospitality industry. I thank you because before it was impossible for me to live without pain."
Dolores Mosquera★★★★★
"Like many others, I found Julio through a friend of mine who has been suffering from back pain and has had great results. I work as a nurse. My job involves lifting often overweight patients. At times this job brought me many back problems. Until I met Julio, I didn't think there was another way to solve my problem other than traditional medicine. After a few sessions with him, I already feel better. Many times I arrive with back pain but I am back on my feet without pain after the session. I couldn't be more grateful to have met this person. Thank you very much Julio. An eternally grateful patient."
Ion Mocanu★★★★★
"I booked a session at Quiroesencia on the recommendation of a friend. He helped me recover from a herniated disc in my lower back after others had failed. Not only that, over more than half a dozen sessions he also identified and solved other problems that were the result of my back injury or prevented me from healing properly. He has guided me through exercises and practices to prevent my problems from returning. Two years later I am still much better than when I started and I have Quiroesencia to thank for that."
Alex Pennock★★★★★
"I do a lot of sports and flamenco and since I've been with Quiroesencia, everything is back where it should be. I've noticed a great improvement, muscle recovery is faster, my body responds better, I notice how my body position changes, and the pain is decreasing. So, thank you very much!!"
Patricia Rodriguez★★★★★
"I have been suffering from back pain for many years and going from physical therapist to physical therapist. It was a relief for me to find Julio because my back has improved a lot. He does not focus solely on the muscle in the painful area specifically, but rather understands the body as a whole and observes the different areas of the body (legs, hips, collarbones, etc.) that can cause that pain. I am very happy with his work."
Maite Lumbier★★★★★
"I was diagnosed with a microfracture in the coccyx and coccydynia (inflammation in the coccyx area). I could not sit down from the pain and the solution that the doctors gave me was surgical intervention or infiltration. After asking around, I got Julio's number and I made an appointment for a massage session. In a couple of sessions, I began to feel great relief in the affected area and after a while I could sit down and the pain subsided until it disappeared. There is no better feeling than not feeling pain. I feel very happy."
Jenny Campos★★★★★

Opinions of our clients

David O'Brien
"I found out about Julio through a friend who lives in Granada and after talking to him a bit about my injuries, he recommended that I travel to Granada to spend time with Julio. At that time, I had already been out of work for almost 2 years, due to injuries. I had chronic tendonitis in both elbows, an unexplained problem in the neck area that caused balance and head movement problems and last year I had surgery on both shoulders for subacromial decompression. I traveled from Ireland and spent 4 months in Granada with Julio. Julio was the first professional who did not want to treat the injuries I had. He wanted to find the root of the problem. He reactivated the disabled or dead muscles, he adjusted my vertebrae, spine and hip. He uses a mixture of precision and strength in his massages which produced absolutely incredible results.He gave me a comprehensive exercise program to maintain this progression and educated me on the relationship between pain and the source of that pain. I cannot compare Julio to any other professional because there is no one who does what he can do. It's like having an osteopath, physical therapist, chiropractor, massage therapist, acupuncturist in one. Since I returned to Ireland, I have spoken to Julio many times via video, each time he teaches me new self-care techniques. I'm back to work. I continue to manage injuries with what Julio taught me and now I have my life to live. Without the chronic pain. This is all thanks to Julio."
Dolores Mosquera
"I had severe neck and back pain but the results of the treatment have been great, it's a pity that I can't follow the time guidelines that he recommends for sessions because I don't live in Granada. But I feel like new and I can do my job in the hospitality industry. I thank you because before it was impossible for me to live without pain."
Ion Mocanu
"Like many others, I found Julio through a friend of mine who has been suffering from back pain and has had great results. I work as a nurse. My job involves lifting often overweight patients. At times this job brought me many back problems. Until I met Julio, I didn't think there was another way to solve my problem other than traditional medicine. After a few sessions with him, I already feel better. Many times I arrive with back pain but I am back on my feet without pain after the session. I couldn't be more grateful to have met this person. Thank you very much Julio. An eternally grateful patient."
Alex Pennock
"I booked a session at Quiroesencia on the recommendation of a friend. He helped me recover from a herniated disc in my lower back after others had failed. Not only that, over more than half a dozen sessions he also identified and solved other problems that were the result of my back injury or prevented me from healing properly. He has guided me through exercises and practices to prevent my problems from returning. Two years later I am still much better than when I started and I have Quiroesencia to thank for that."
Patricia Rodriguez
"I do a lot of sports and flamenco and since I've been with Quiroesencia, everything is back where it should be. I've noticed a great improvement, muscle recovery is faster, my body responds better, I notice how my body position changes, and the pain is decreasing. So, thank you very much!!"
Maite Lumbier
"I have been suffering from back pain for many years and going from physical therapist to physical therapist. It was a relief for me to find Julio because my back has improved a lot. He does not focus solely on the muscle in the painful area specifically, but rather understands the body as a whole and observes the different areas of the body (legs, hips, collarbones, etc.) that can cause that pain. I am very happy with his work."
Jenny Campos
"I was diagnosed with a microfracture in the coccyx and coccydynia (inflammation in the coccyx area). I could not sit down from the pain and the solution that the doctors gave me was surgical intervention or infiltration. After asking around, I got Julio's number and I made an appointment for a massage session. In a couple of sessions, I began to feel great relief in the affected area and after a while I could sit down and the pain subsided until it disappeared. There is no better feeling than not feeling pain. I feel very happy."
Quiroesencia Yoga and Massage Center Granada
Your well-being in
best hands

Contact information

Schedule:
Monday 17:00 – 20:00

Tuesday – Saturday 9:00 – 14:00 and 17:00 – 20:00

*To book an appointment within 24 hours, or if the service you are looking for is not available, please contact us by phone or WhatsApp

Where to find us

Quiroesencia yoga, massage, and osteopathy Granada

C. San Jerónimo, 48, local, Center, 18001 Granada
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