Massage for Injuries

Most conditions below are addressed through Pain Management, Sports or Deep Tissue treatment – you don’t need to work out which in advance, as I’ll assess your movement and history at the start of the session and adapt accordingly.

A quick note on timing: for a very recent, acute injury – generally within the first 48–72 hours, or if there’s significant swelling, bruising or you can’t put weight on it – it’s worth getting checked by a GP, physio or pharmacist first. Once that acute stage has settled, massage can play a valuable part in recovery. Recovery timeframes below are general guides, not guarantees – everyone heals differently.

Back Pain & Sciatica

Sciatica

What it is: Pain radiating from the lower back through the buttock and down the leg. Causes: Usually irritation or compression of the sciatic nerve, often from a tight piriformis or prolonged sitting. Treatment: Releasing the piriformis and surrounding muscles to ease nerve irritation and improve mobility. Typical recovery: Mild cases often ease within a few weeks of regular treatment; more involved cases can take a few months.

Lower Back Pain

What it is: One of the most common reasons clients book a treatment. Causes: Often tight hip flexors, weak glutes or prolonged sitting rather than the back itself. Treatment: Assessing the wider pattern, not just the site of pain, combining hands-on work with practical exercises. Typical recovery: Often improves within 2–6 weeks of regular sessions; longstanding cases may need ongoing maintenance.

Neck & Shoulders

Neck Pain & Whiplash

What it is: Tension, stiffness or pain through the neck and upper shoulders. Causes: Desk posture, stress, or a whiplash injury. Treatment: Deep tissue and holistic techniques to ease tension, plus posture and stretching advice. Typical recovery: Postural tension often eases within a few sessions; whiplash can take 6–12 weeks.

Shoulder Pain & Rotator Cuff

What it is: Pain or restricted movement in the shoulder. Causes: The rotator cuff, postural imbalances or overuse. Treatment: Assessing movement patterns first, then working on surrounding musculature – often alongside physiotherapy. Typical recovery: Mild strain often eases within a few weeks; rotator cuff issues can take 2–3 months alongside rehab.

Hips, Knees & Lower Legs

Runner’s Knee

What it is: Pain around or behind the kneecap, common among runners. Causes: Tightness in the quads and IT band, or hip weakness changing how the kneecap tracks. Treatment: Easing the surrounding muscle tension, plus guidance on training load and strengthening. Typical recovery: Often 4–8 weeks with adjusted training and regular treatment.

IT Band Syndrome

What it is: Pain on the outside of the knee or hip, common among runners and cyclists. Causes: Friction in the iliotibial band from training overuse. Treatment: Addressing tightness through the hip and outer thigh, plus stretching and training load guidance. Typical recovery: Usually 3–6 weeks with adjusted training.

Shin Splints

What it is: Pain along the shinbone, common among runners. Causes: Repetitive stress on the lower leg muscles and tendons, often from a sudden increase in training. Treatment: Easing tightness in the calves and surrounding muscles to improve load distribution. Typical recovery: Typically 2–4 weeks of reduced load plus treatment, longer if training continues unchanged.

Feet & Ankles

Plantar Fasciitis

What it is: Pain in the heel or arch of the foot, often worst first thing in the morning. Causes: Tight calf and foot muscles, unsupportive footwear, or a sudden increase in activity. Treatment: Working the calf and foot muscles that strain the plantar fascia, alongside stretches. Typical recovery: Often 6–8 weeks of consistent treatment and stretching; can take longer if longstanding.

Sprained Ankle & Ligament Injuries

What it is: Injury to the ligaments, usually from a rolled or twisted ankle. Causes: A joint forced beyond its normal range of movement. Treatment: Once the acute stage has settled, reducing swelling-related stiffness and addressing scar tissue. Typical recovery: Mild (Grade I) sprains often 2–4 weeks; moderate (Grade II) 6–8 weeks; severe (Grade III) needs medical management and longer.

Elbows, Arms & Muscle Strains

Tennis & Golfer’s Elbow

What it is: Pain around the elbow from overuse. Causes: Repetitive gripping or wrist movement – racquet sports, manual work, or typing. Treatment: Targeting the forearm muscles and tendons involved, alongside rest from the aggravating movement. Typical recovery: Mild cases often ease within a few weeks; more chronic tendon issues can take 2–3 months.

RSI (Repetitive Strain Injury)

What it is: Aching, tightness or pain through the forearm, wrist or hand. Causes: Repetitive movement – typing, mouse use or manual work. Treatment: Releasing tension through the forearm, shoulder and upper back, with advice on setup and breaks. Typical recovery: Mild cases often improve within a few weeks of regular breaks and treatment; longstanding RSI can take longer and usually needs workstation changes too.

Muscle Strains & Tears

What it is: Injury to a muscle or tendon, from a pulled hamstring to a strained calf. Causes: Overstretching or a sudden forceful contraction. Treatment: Careful, staged treatment – easing compensatory tension elsewhere while the injured tissue heals. Typical recovery: Mild (Grade I) around 1–2 weeks; moderate (Grade II) 4–6 weeks; severe (Grade III) needs medical guidance and can take months.

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This page is for general information and isn’t a substitute for medical diagnosis. If you have a new, severe or worsening injury, or any numbness or weakness, please see a doctor or physiotherapist before booking a treatment.

Common questions

What should I wear?

Wear something comfortable that’s easy to remove, or come in just your underwear or shorts if you prefer. Towels are used throughout and privacy is always maintained. Shorts are particularly useful if we’re focusing on your legs.

Will it hurt?

Deep tissue and sports massage can feel intense, particularly on tight areas, but it should never be sharply painful. I work within your tolerance and ask for feedback throughout. If you’re new to massage, the first session often feels the most intense.

How often should I come?

This depends on what you’re working on. For maintenance, many clients come monthly. For an acute issue or heavy training period, fortnightly or even weekly can be more effective.

Should I eat before a massage?

Avoid a large meal within 90 minutes of your appointment. A light snack beforehand is fine. Stay hydrated.

Are there any contraindications?

Some conditions mean massage isn’t appropriate without medical clearance – including certain skin conditions, blood clots, recent fractures or surgery, and active infections. We’ll discuss your medical history at the start of your appointment – but feel free to get in touch beforehand if you’re unsure or have any questions.

For payment and cancellation details, see the Contact page.