From Rehab to Resilience: The Power of Maintenance Massage

If you’ve ever received massage therapy as part of your physical therapy care, you’ve likely experienced the benefits of recovery massage—decreased soreness, improved mobility, and faster healing. But what happens when you’re out of the acute phase? That’s where maintenance massage comes in—and it’s often the missing piece in staying injury-free and performing at your best.

While recovery massage gets much of the spotlight in the rehab process, maintenance massage is what keeps your system tuned and functioning well long after the initial problem has resolved. Let’s explore the distinct purposes of recovery and maintenance massage, why each matters, and why transitioning from one to the other should be part of your long-term plan.

Recovery Massage: A Tool for Healing

Recovery massage is typically prescribed during or immediately after an injury or intense physical stress. It targets soft tissues that are healing or under high demand. The goals are straightforward: reduce pain, manage inflammation, improve circulation, restore function, and help tissue recover from overload.

Studies consistently show that massage therapy can play a meaningful role in post-injury and post-exercise recovery. A meta-analysis published in Frontiers in Physiology found that massage significantly reduces delayed-onset muscle soreness (DOMS) and improves muscle performance markers such as strength and range of motion after strenuous exercise (Davis et al., 2020). Similarly, massage has been found to be effective in reducing perceived fatigue and supporting muscle recovery without impairing strength or power output (Poppendieck et al., 2016).

Massage also appears to positively impact inflammatory and healing pathways. A cellular-level study by Crane et al. (2012) found that massage downregulated genes associated with inflammation and promoted mitochondrial biogenesis in muscle tissue following exercise. This means massage doesn’t just feel good—it may help tissues repair more efficiently.

In rehab settings, recovery massage often occurs multiple times per week, especially in the early stages of healing. Sessions are more targeted, focusing on restoring mobility and reducing compensation patterns. Once pain and mobility have improved, the frequency of sessions typically decreases, paving the way for a maintenance plan.

Maintenance Massage: Investing in Resilience

In contrast to recovery massage, maintenance massage isn’t about fixing something that’s broken—it’s about keeping systems running smoothly. After you successfully recover from injury, transitioning into maintenance massage is a key strategy to prevent recurrence and improve long-term performance and body awareness.

Maintenance massage supports:

• Circulation and metabolic exchange in muscles and fascia

• Muscle tone balance in frequently used or overused areas

• Joint mobility and tissue pliability

• Stress reduction and parasympathetic nervous system activation

Although fewer studies focus exclusively on maintenance massage, the benefits are supported by broader research into regular manual therapy. For example, research published in International Journal of Therapeutic Massage & Bodywork found that regular massage over four weeks led to statistically significant decreases in reported musculoskeletal discomfort in healthy adults (Sherman et al., 2014).

Importantly, maintenance massage isn't “less important” just because it's not addressing an acute injury. For athletes or active individuals, maintenance massage becomes part of an ongoing performance strategy—much like strength training or mobility work.

Frequency can vary: for highly active individuals, once every 2–4 weeks is common. The techniques used are often broader and less intense than during the recovery phase, with a focus on tissue health and function rather than symptom relief.

The Transition: From Recovery to Maintenance

One of the most important shifts in the rehabilitation process is knowing when and how to transition from recovery massage to maintenance. That shift usually happens once:

• Pain has decreased

• Normal movement patterns have returned

• The tissue is no longer in an acute inflammatory state

• Function has improved with activity or return to sport

At this stage, the goal is no longer just healing—it’s sustainability.

Yet many patients disengage from bodywork once the acute phase ends. They “graduate” from PT and stop getting massage until the next injury arises. This stop-start cycle can lead to setbacks or recurrent issues that were preventable with consistent maintenance work.

Massage therapists working in sports and rehab settings understand this arc and can guide the timing and frequency of maintenance sessions. Maintenance massage isn’t about pampering—it’s an active part of an athletic recovery strategy.

Tools We Trust for Recovery

While nothing replaces the benefits of hands-on massage, there are a few tools we consistently recommend. Products like massage guns, Chirp wheels, and the VenomGo—combining targeted heat and vibration—can help boost circulation and ease muscle tension between sessions.

Conclusion: Recovery Is a Phase—Maintenance Is a Mindset

Recovery massage is the hero during an injury—focused, intensive, and essential. But as tissues heal and performance returns, the work doesn’t stop there. Maintenance massage picks up the baton, helping you maintain the progress you’ve made and avoid returning to square one.

For active individuals—especially those who’ve just completed physical therapy—making maintenance massage a consistent part of your recovery strategy helps build resilience, prevent injuries, and optimize performance. Just as your training evolves with your goals, so too should your approach to bodywork.

In short: Recovery massage gets you out of trouble. Maintenance massage keeps you out of it.

References

• Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., ... & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13. https://doi.org/10.1126/scitranslmed.3002882

• Davis, H. L., Alabed, S., & Chico, T. J. (2020). Effect of sports massage on performance and recovery: A systematic review and meta-analysis. Frontiers in Physiology, 11, 748. https://doi.org/10.3389/fphys.2020.00748

• Poppendieck, W., Wegmann, M., Ferrauti, A., Kellmann, M., Pfeiffer, M., & Meyer, T. (2016). Massage and performance recovery: A meta-analytical review. Sports Medicine, 46(2), 183–204. https://doi.org/10.1007/s40279-015-0420-x

• Sherman, K. J., Cherkin, D. C., Kahn, J., Erro, J. H., Hrbek, A., Deyo, R. A., & Eisenberg, D. M. (2014). A survey of training and practice patterns of massage therapists in two US states. International Journal of Therapeutic Massage & Bodywork, 7(1), 10–17. https://doi.org/10.3822/ijtmb.v7i1.202

Choosing A Clinician: A Guide for Athletes and Active Individuals

Whether you’re a seasoned athlete or simply someone who enjoys staying active, finding the right sports physical therapist can make all the difference in your recovery and performance. Sports physical therapists specialize in treating injuries and optimizing movement for individuals with active lifestyles. They work closely with athletes and fitness enthusiasts to help them get back to their peak condition safely and effectively. But with so many options out there, how do you choose the best one for you? Here’s what to look for when selecting a great sports physical therapist, including key qualities of both the clinician and the practice setting.

The Clinician:

1. Expertise in Sports-Related Injuries and Conditions

A good sports physical therapist has extensive knowledge and experience in managing sports-related injuries. Look for a therapist who:

• Has experience treating injuries specific to your sport or activity. For instance, if you’re a runner, a therapist with experience in managing lower extremity injuries, such as shin splints or knee issues, will be invaluable.

• Is certified or has a background in sports physical therapy. Certifications like the SCS (Sports Certified Specialist) indicate a strong foundation in sports injury management and rehabilitation.

• Understands biomechanics and movement patterns specific to athletic activities. This knowledge is crucial for evaluating how you move and pinpointing any issues that may be causing or exacerbating your injury.

2. A Patient-Centered Approach and Strong Communication Skills

One of the most important qualities of a good sports physical therapist is the ability to listen to and understand your goals, needs, and concerns. Look for a therapist who:

• Takes the time to listen to your story and understand how your injury affects your life and sport.

• Communicates clearly about your diagnosis, treatment plan, and expected outcomes. They should be able to explain complex concepts in a way that you understand and feel comfortable with.

• Values your goals and collaborates with you to create a recovery plan that supports both your short-term and long-term aspirations, whether that’s getting back to training or just enjoying a pain-free workout.

3. Customized, Sport-Specific Treatment Plans

No two injuries are alike, and athletes require specialized care tailored to their sport’s unique demands. A good sports physical therapist will:

• Create a customized treatment plan that’s specifically designed to address your injury, taking into account your sport, position, and level of play.

• Incorporate sport-specific exercises and progressions. For instance, if you’re a soccer player, your therapist should include drills that mimic the movement patterns used in soccer, like pivoting and kicking.

• Focus not only on healing the injury but also on injury prevention. A great therapist will identify areas of weakness or instability that may lead to future issues and work with you to build strength and resilience in those areas.

4. Emphasis on Functional and Return-to-Sport Testing

A skilled sports physical therapist knows that recovery isn’t just about feeling better; it’s about getting back to performing at your best. Look for someone who:

• Uses functional testing and return-to-sport assessments to objectively measure your readiness to return to your sport. These assessments help determine if you’re truly ready for the demands of your activity and reduce the risk of re-injury.

• Tracks and evaluates progress over time to ensure you’re moving forward with your recovery.

• Is willing to adapt the plan based on your progress and any challenges you face along the way.

The Practice Setting:

Alongside the characteristics of the therapist, the practice setting itself plays a crucial role in supporting effective treatment. Here’s what to look for in an ideal sports physical therapy setting:

1. Well-Equipped Facility with Sports-Specific Equipment

A good sports physical therapy clinic will have specialized equipment and spaces that allow for sport-specific rehabilitation. Look for a facility that includes:

• Strength and conditioning equipment (like squat racks, resistance bands, free weights) to facilitate sport-specific strengthening and conditioning exercises.

• Open space for dynamic exercises such as running, jumping, or agility drills. This allows for a full range of motion activities and sports-specific drills.

• Advanced equipment for functional assessments and movement analysis, such as motion capture or force plates, which can provide valuable data on your biomechanics and movement patterns.

2. Collaborative, Interdisciplinary Team

In the best sports physical therapy clinics, therapists often work alongside other health and fitness professionals. This type of collaborative environment can be extremely beneficial if you need additional support, such as:

• Sports medicine physicians and orthopedic specialists who can provide input on complex cases or guide the treatment plan based on specific medical needs.

• Athletic trainers and strength coaches who can help transition you from rehabilitation to performance training.

• Massage therapists who help treat soft tissue injuries and optimize recovery.

• Nutritionists and mental health professionals who understand the unique demands placed on athletes and can support holistic recovery and wellness.

3. Emphasis on Education and Injury Prevention

An ideal sports physical therapy practice not only treats injuries but also focuses on educating athletes to prevent future issues. The clinic should provide:

• Resources on injury prevention techniques, warm-up and cool-down strategies, and sport-specific conditioning tips.

• Access to self-management tools (such as foam rollers, resistance bands, and instructional videos) to help you maintain your progress outside of the clinic.

• Follow-up care or programs to support continued improvement after your primary treatment has ended.

Final Thoughts: Finding the Right Fit

Ultimately, finding a good sports physical therapist is about finding someone who understands your sport, values your goals, and has the expertise and resources to support your recovery journey. Take the time to ask questions, explore different clinics, and find a therapist and setting that feels right for you. The right therapist will not only help you recover from injury but also empower you to return stronger, more resilient, and better prepared to reach your full athletic potential.

Planning ahead for holiday success

It’s that time of year again! Whether you’ll be shuttling between relatives’ homes, using the time away from work to check off some bucket list adventures, or hosting the chaos yourself, it’s safe to say your typical routine is going to be impacted.

We firmly believe that consistency and load management are two pillars of a successful plan- don’t let your goals get stuck on the sidelines this holiday season! Below, we’ve outlined how to approach the coming weeks to set yourself up for success:

1-2 Weeks Prior:

Check in with your clinician.

• Plan to discuss your current presentation. Understanding the why behind your exercises helps to increase compliance.

• Share details and goals of your travel- how long of a flight or drive do you have? What are your plans once you arrive? Your clinician can help identify strategies to decrease flare ups.

• Update your circuit to reflect just the priorities. Be realistic about the amount of time you can dedicate while out of your normal routine, and highlight what exercises are critical to your continued progress.

• If you won’t have consistent internet access, ask for a PDF copy of your circuit!

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3-5 Days Prior:

Confirm what you’ll have access to.

• Verify with your hotel if they have an on-site gym and what equipment they have.

• Double check with family members or hosts if they have any home equipment.

• Research local gyms. Consider purchasing a day pass if you need more robust equipment based on your plan.

• Check the weather. If you typically run outdoors, does your temporary location allow for success?

• Purchase travel equipment as needed. We’ve highlighted our go-to’s below:

TRX GO Trainer

Everything you need to a full workout, compact and packable.

Collapsible Foam Roller

Easily fits into a carry-on, while still providing firm massage once expanded.

The Orb

Our go-to massage ball for both upper and lower body.

4-Pack of Mini Bands

Travel friendly resistance, in multiple strengths.

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On Location:

Make a plan.

• Identify optimal times to fit in your exercises. Prioritize your circuit prior to any physical activity, completing a majority of the list at your accommodation, and a light warm up once you arrive at your activity.

• Communicate with family and travel companions that this is important for your recovery. They’ll be more supportive of you taking 15-30 minutes away.

• Split up high demand activities when possible to match your current tolerance. Try to plan lighter activity days between more physically demanding days.

Connect with your clinician sooner rather than later to schedule your pre-holiday appointment!

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The Benefits of Kinesiology Taping

Kinesiology taping, sometimes called “KT” or “taping”, has emerged as a popular technique in sports medicine and rehabilitation, gaining recognition for its ability to support injury recovery and decrease pain. While the concept of elastic taping is not new, its application has evolved significantly. Let’s dive  into what therapeutic elastic taping is, how it works, and its benefits.

What is Kinesiology taping?

Kinesiology taping uses a flexible, stretchy tape designed to mimic the elasticity of skin. The tape is applied to the skin in various patterns and tensions, depending on the condition being treated. Unlike traditional athletic tape, which is often intentionally rigid and restrictive, kinesiology tape allows for a full range of motion, thereby supporting and stabilizing muscles and joints without restricting movement.

How Does It Work?

The primary theories behind the effectiveness of kinesiology taping involve its impact on the skin and underlying tissues. When applied correctly, the tape can lift the skin slightly, creating more space between the skin and the underlying tissues. This lifting effect is thought to improve lymphatic drainage, reduce pressure on pain receptors, and facilitate the body’s natural healing processes.

Additionally, kinesiology taping has been observed to provide proprioceptive feedback, which can help the body to correct movement patterns and improve posture. Applying portions of the tape with increased tension in specific patterns can gently influence the way a person stands or moves. This feedback may help athletes and individuals with musculoskeletal injuries to perform better and recover more effectively.

Benefits of Kinesiology taping

1. Pain Relief: One of the most commonly reported benefits of kinesiology taping is pain relief. The lifting effect of the tape can help to alleviate pressure on pain receptors and reduce discomfort associated with various injuries and conditions.

2. Improved Function: Kinesiology taping can enhance functional performance by supporting weak or injured muscles and joints. This support helps in maintaining proper alignment and reducing strain during physical activities.

3. Enhanced Circulation: The tape’s effect on skin and underlying tissues is thought to improve blood flow and lymphatic drainage. This can contribute to reduced swelling and quicker recovery times.

4. Injury Prevention: By stabilizing muscles and joints, kinesiology taping may help to prevent injuries during physical activities. It can also support rehabilitation by ensuring that muscles are properly engaged and protected.

Evidence and Efficacy

The scientific evidence supporting kinesiology taping is mixed. Some studies suggest that kinesiology taping can be beneficial for specific conditions such as musculoskeletal pain, joint instability, and post-surgical recovery. For instance, research published in the Orthopaedic Journal at Harvard Medical School (Bhashyam, et al 2018) found that kinesiology taping could reduce pain and improve function in individuals with shoulder impingement when used in conjunction with physical therapy. Another study in the Journal of Sports Rehabilitation (Kirmizigil, et al 2019)  indicated that it might aid in decreasing muscle soreness and improve post-exercise performance.

However, other studies question the clinical significance of these benefits. A review in the American Journal of Physical Medicine & Rehabilitation (Ye, et al 2020) concluded that while kinesiology taping might have some short-term benefits, its effectiveness compared to other treatment methods is still uncertain.

Application Techniques

Proper application of kinesiology tape is crucial for its effectiveness. The tape can be applied in various ways depending on the desired outcome. For instance, a "fan" technique might be used to address swelling, while a "strip" technique can target muscle support. It is advisable to seek guidance from a trained healthcare professional to ensure correct application and maximize benefits.

Kinesiology taping is a versatile tool in the field of rehabilitation and sports medicine, offering potential benefits for pain relief, functional improvement, and injury prevention. While the evidence supporting its efficacy is still evolving, many individuals report positive outcomes. Additionally, kinesiology tape is an inexpensive and low-risk modality. Exploring therapeutic elastic taping could be a valuable step in your injury recovery journey and may provide the support and relief you’re looking for in your journey towards becoming a more robust, durable athlete. 

Interested? All three of our clinicians are certified by Rocktape! Talk to your provider during your next appointment to see how kinesiology tape could supplement your recovery, or reach out to schedule a taping appointment.

Get Taped

To learn more, check out these resources:

Annals of Applied Sports Science: Effect of Kinesio Tape on Proprioception, Static and Dynamic Balance in Individuals with Chronic Ankle Instability

Rock Tape: Kinesiology Tape Research

Orthopaedic Journal at Harvard Medical School: A Systematic Review of Taping for Pain Management in Shoulder Impingement

Journal of Sports Rehabilitation: The Effectiveness of Kinesio Taping in Recovering From Delayed Onset Muscle Soreness: A Crossover Study

American Journal of Physical Medicine & Rehabilitation: Effectiveness of Elastic Taping in Patients With Knee Osteoarthritis

Self-Limiting Pitfalls

Elite performance requires us to be vulnerable. It is essential to have an honest view of our skill set to grow and improve. Working with a coach, or using tools like biofeedback technology can give a clear picture. In the clinic, we use a variety of motion and force capture to enhance the assessment process. Outside of the clinic, wearable technology can track heart rate, speed, and sleep metrics to give you a more complete picture of your performance.

But, ultimately, it’s how we interpret that information that matters. Use the self-assessment below and see if you fall into any of these 4 protective strategies that may be limiting your potential:

1. Self-Handicapping:

Intentionally limiting your effort to give yourself an “out.” If you didn’t really try your best, then the results don’t matter.

2. Feedback Avoidance:

Bubble alert! By only surrounding yourself with people who flatter you, you are distort you outlook.

3. Self-Serving Bias:

Only taking credit for success, and not failure. When you win, its because of your hard work and natural talent, but if your fail it could be the refs, the weather, the astrological calendar…

4. Downward Social Comparison:

Rather than look at how everyone performed, you only compare yourself to those who did worse to protect your ego. Maybe you only scored twice, but he didn’t score at all.

Being mindful of these common mental traps helps us build awareness of the role our mind plays in performance.

Adapted from @stevemagness, author of Peak Performance

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