Plain-English definitions of the terms used across sports massage and injury rehabilitation — so you know what to expect from each session and which technique fits your situation.
A broad category of manual therapy applied to athletes or active people to support training, recovery, and injury prevention. Usually combines deep tissue work, trigger-point release, stretching, and sometimes active techniques (PNF, soft tissue release) depending on the session goal.
The dull, diffuse muscle ache that peaks 24–72 hours after unfamiliar or eccentric exercise. Caused by micro-damage + inflammation during repair. Massage can reduce the perceived intensity and shorten recovery time; it does not "flush out lactic acid" — that idea is outdated.
Source: www.nhs.uk
A slower, heavier technique that works through the superficial muscle layer into deeper muscle and fascia. Used for chronic tension, stubborn knots, and long-term postural patterns. Not the same as "hard massage" — depth comes from pressure applied with intent, not just force.
A focal area of hyper-irritable muscle tissue that produces pain, restricted movement, or referred pain elsewhere in the body. Common in the traps, glutes, quadratus lumborum, and calves. Released with sustained direct pressure, ischaemic compression, or dry-needling (by a qualified practitioner).
Source: dermnetnz.org
A technique that applies slow, sustained pressure to the fascia — the connective-tissue web that surrounds muscle — to restore its glide and reduce restriction. Different mechanism from classic massage; slower, less intense, longer-held contact.
A continuous connective-tissue network that wraps every muscle, organ, and nerve. When fascia becomes dehydrated, restricted, or scarred, it limits range of motion and drives chronic tension patterns. Healthy fascia is a live tissue, not just "wrap".
A thick strip of fascia running down the outside of the thigh from hip to below the knee. "IT band syndrome" is lateral knee pain common in runners and cyclists, caused by glute / hip weakness rather than the band itself. Foam rolling the band is largely ineffective; glute strengthening is the real fix. Sports massage supports the hip + glute work.
A broad term for tendon pain and dysfunction from overload — replaces the older "tendinitis" label because chronic tendon problems show little inflammation. Achilles, patellar, and rotator-cuff tendinopathies are the most common. Rehab centres on progressive loading; soft-tissue therapy supports it.
Proprioceptive Neuromuscular Facilitation — a two-person stretching technique alternating between a muscle contraction and a relaxed stretch. Typically produces more range-of-motion gain than static stretching in a single session. Used within a session when mobility is a goal.
A strength-training pattern that emphasises the lengthening phase of a movement (e.g. lowering a heel drop, descending into a squat). Central to tendinopathy rehab because eccentric contractions remodel tendon tissue without flaring it. Lucas will often prescribe eccentric exercises alongside hands-on therapy.
A short (20–45 minute), brisk, dynamic soft-tissue + mobility session delivered 24–48 hours before a race or competition. Aims: increased circulation, joint mobilisation, neuromuscular priming — without depleting energy reserves. Intentionally less deep than a recovery session.
A gentle-to-moderate session delivered within 24–48 hours after an event to reduce perceived DOMS, restore range of motion, and support circulatory clearance of metabolic by-products. Avoids aggressive deep work, which can aggravate already-micro-damaged muscle.
Structured soft-tissue therapy combined with stretch, mobilisation, and progressive loading protocols for strains, tendinopathies, IT band issues, and recurring overuse injuries. Addresses the root cause (weakness, movement pattern, training load) rather than just the symptomatic area.
An umbrella term covering massage, fascial work, trigger-point release, myofascial stretching, and neuromuscular techniques. Used to distinguish qualified therapeutic practice from generic relaxation massage.
A precision-focused soft-tissue method that targets specific muscle fibres and nerve pathways to address pain patterns. Particularly effective for postural dysfunction and chronic referred pain. Uses sustained, graduated pressure rather than sweeping strokes.
A UK-based professional body for sports massage therapists. SMA membership signals the practitioner has met a baseline standard of training, insurance, and continuing professional development. Lucas is an SMA-registered member.
Source: thesma.org
International Therapy Examination Council — a UK awarding body that accredits qualifications in beauty, holistic, and sports therapies. An ITEC Level 3 Sports Massage qualification is the recognised entry-level certification for practising UK sports massage therapists.
Source: www.itecworld.co.uk
The measurable degree to which a joint can move in a given direction. Reduced ROM is an early indicator of impending soft-tissue dysfunction; restoring ROM is one of the most-tracked outcomes of sports massage sessions.
Low-intensity movement (easy spin, gentle jog, walk, mobility flow) done between high-intensity sessions to aid recovery. Promotes circulation without adding training stress. Massage complements active recovery; it does not replace it.
Injury caused by cumulative micro-trauma over time rather than a single acute event — shin splints, runner's knee, tennis elbow, rotator cuff tendinopathy are classic examples. Usually preventable with load management, movement-pattern correction, and adequate recovery.