Preparing for your first sports massage appointment can raise several practical questions, and one of the most common concerns is what to wear to a sports massage. Unlike traditional spa treatments where you might undress completely, sports massage typically requires comfortable clothing that allows your therapist to access the areas being treated whilst maintaining your modesty and comfort.
The right attire can significantly impact the effectiveness of your treatment, your comfort level throughout the session, and your therapist's ability to work efficiently on problem areas. Understanding what to wear for sports massage will help you get the most from your appointment and ensure a smooth, professional experience.
Why Clothing Matters for a Sports Massage
What you choose to wear for a sports massage can have a significant impact on both the quality of the treatment and your overall experience. Your clothing influences three key factors: how easily the therapist can access target muscle groups, how comfortable you feel during the session, and how effectively therapeutic techniques can be applied.
To work efficiently, therapists need to assess muscle condition, locate areas of tension or trigger points, and apply pressure from different angles. Tight, bulky, or restrictive garments can interfere with this process by obscuring muscle movement and tissue response. Opting for loose, breathable clothing allows the therapist to perform their work more precisely while still maintaining proper draping and professional standards.
Comfort is just as important. Sports massage sessions often last anywhere from 30 to 90 minutes and require you to lie in multiple positions. Clothing that feels restrictive, shifts out of place, or limits breathing can become a distraction and reduce the benefits of the treatment. Choosing appropriate attire helps ensure the techniques used are as effective as possible and supports better overall results from your session.
Best Clothing Choices for Sports Massage
Selecting appropriate attire for what to wear for sports massage appointments involves understanding which garment types, fabrics, and styles work best. When deciding what to wear to a sports massage, the ideal outfit strikes a balance between providing adequate coverage, allowing therapist access, and ensuring your comfort. Most UK therapists recommend workout-style clothing as it's designed for movement, breathability, and comfort.
Tops (T-shirt, Tank Top, Sports Bra)
Your choice of top plays an important role in how easily your therapist can treat the upper body and back. A regular cotton t-shirt is suitable for most sessions, especially if you’re comfortable with techniques being applied over clothing. However, vest tops or tank tops with wider arm openings allow better access to the shoulders while still maintaining appropriate coverage.
For many women, a supportive sports bra is often the most practical option for back and shoulder-focused treatments. It provides sufficient coverage while allowing full access to the back, shoulder blades, and upper trapezius muscles. If neck or upper shoulder tension is the main concern, a racer-back sports bra or similar vest style offers greater mobility and access compared to a standard t-shirt.
Neckline choice is also worth considering, particularly for sessions targeting the neck and upper back. High crew necks or polo-style tops can restrict access to the cervical spine, while very low-cut options may feel uncomfortable from a modesty perspective. Scoop neck or v-neck designs tend to strike the right balance, offering coverage while allowing the therapist to work effectively around the base of the skull and shoulders.
Bottoms (shorts, joggers, loose trousers)
Athletic shorts are the gold standard for what to wear for a sports massage involving lower body work—they provide excellent access to the quadriceps, hamstrings, and calf muscles whilst maintaining appropriate coverage. Men typically opt for loose-fitting gym shorts with a 5-7 inch inseam. Women might choose cycling shorts, running shorts, or loose athletic shorts depending on personal preference.
For appointments focusing primarily on the back, neck, or upper body, comfortable joggers or loose-fitting tracksuit bottoms work perfectly well. When thinking about what to wear to a sports massage, ensure your bottoms have an elasticated or drawstring waist rather than a rigid button and zip, as hardware elements can press uncomfortably into your abdomen when lying face-down.
If your treatment includes significant leg work—common for runners and cyclists—shorts are definitely recommended. Shorts with a 4-6 inch inseam provide adequate coverage whilst allowing full access to major leg muscle groups.
Fabrics to Choose (cotton, bamboo, breathable)
The fabric composition matters almost as much as the style when selecting what to wear to a sports massage. Natural, breathable materials work best:
- Cotton: Comfortable and familiar—your standard gym wear is likely already suitable
- Bamboo: Antimicrobial, exceptionally soft, and highly breathable
- Moisture-wicking technical fabrics: Help regulate body temperature
- Modal and Tencel: Plant-based fabrics offering softness and breathability
These materials allow your skin to breathe and provide enough friction for therapists to maintain proper grip. Avoid entirely synthetic, non-breathable fabrics like heavy polyester that don't allow air circulation and can become uncomfortably warm.
What to Avoid (Jeans, Tight Compression Gear, Hardware)
Knowing which clothing to avoid is just as important as choosing the right outfit for a sports massage. Denim jeans are one of the least suitable options—they’re thick, inflexible, and often include uncomfortable hardware that restricts movement and interfere with treatment. The same applies to formal trousers, chinos, or any bottoms with buttons, zips, or rigid waistbands.
Although compression garments are popular for training and recovery, they are generally not ideal during a massage session. Tight leggings or tops can create resistance that limits certain techniques and make it harder for the therapist to assess muscle and tissue response. Clothing with heavy seams, metal details, or decorative elements can also reduce comfort and access.
Underwire bras can be particularly problematic during back and shoulder work, especially when lying face down, as the wiring may create pressure points. Wire-free bras or sports bras are far more comfortable and practical. In a similar way, thong-style underwear may feel restrictive during glute or lower back treatments, whereas standard briefs provide better coverage and comfort.
Seasonal factors in the UK are also worth considering. In colder months, you may arrive wearing thick jumpers or multiple layers, but it’s best to have lighter, massage-appropriate clothing underneath. Most clinics keep treatment rooms at a comfortable temperature throughout the year, typically around 22–24°C.
Attire by Treatment Focus
Different sports massage treatments target specific body areas, and your clothing choices should reflect the primary focus. When booking your session, your therapist should discuss which areas will be addressed, allowing you to plan what to wear for sports massage accordingly.
Upper Body & Back Massage Attire
For appointments concentrating on the upper back, shoulders, neck, and arms, when considering what to wear to a sports massage, women have several excellent options: a comfortable sports bra paired with loose joggers or yoga pants offers ideal access. This allows the therapist to work without fabric barriers whilst maintaining modesty through professional draping.
Men typically find that removing their top entirely provides the best results for back and shoulder work, wearing comfortable shorts or joggers. However, if you prefer to keep a top on, a thin cotton t-shirt allows therapists to work effectively through fabric. Neck-focused treatments require particular consideration—high collars and thick necklaces can interfere with work on the cervical spine.
Lower Body & Legs Massage Attire
Shorts are by far the most practical option for lower body sports massage treatments. Athletic shorts with a 4–7 inch inseam allow excellent access to the quadriceps, hamstrings, and calves while still providing appropriate coverage. For issues related to running injuries or cycling-induced tightness, direct contact with the muscle tissue is essential for effective treatment.
Work around the hips and gluteal muscles requires extra consideration. Shorts remain the preferred choice, as thick or layered fabrics can make this area difficult to treat properly. Therapists use professional draping techniques during glute-focused work, typically keeping underwear in place and using towels to expose only the specific area being treated, ensuring comfort and modesty throughout the session.
Full Body or Multiple Areas
Sessions that address multiple muscle groups benefit from flexible, functional clothing choices. A common setup is a sports bra or fitted vest top for women and removing the top for men, combined with comfortable athletic shorts for both. This allows the therapist to move efficiently between the back, shoulders, arms, and legs without unnecessary interruptions.
If you’re new to sports massage and unsure which areas will be treated, choosing loose, non-restrictive clothing is a sensible approach. Many experienced clients even keep a dedicated “massage outfit”—usually a reliable pair of shorts and a sports bra or vest—that they know offers comfort, access, and ease during treatment.
Accessories, Shoes & Undergarment Tips
Beyond your main clothing choices when deciding what to wear to a sports massage, several smaller details impact your comfort. Regarding footwear, you'll be removing your shoes before treatment, so prioritise easy-on, easy-off options. Slip-on trainers or comfortable sandals work best. Many UK massage clinics provide disposable slippers or ask clients to go barefoot.
Jewellery should be removed before your appointment, particularly necklaces, large earrings, bracelets, and rings that might catch on fabric or press uncomfortably into your skin. Small stud earrings typically don't cause issues. Long hair should be tied back in a low ponytail or bun, avoiding high topknots that press uncomfortably when lying face-up.
Consider bringing a change of clothes if you're heading to work or social engagements after your massage. Your massage attire may not be appropriate for your next destination. Some clients experience slight sweating during deeper bodywork or feel chilled afterwards, so having options available helps you feel comfortable leaving the clinic.
What to Expect at Your UK Sports Massage Appointment
Understanding the typical flow helps clarify why knowing what to wear to a sports massage matters. When you arrive, your therapist will discuss your reasons for seeking treatment, current injuries, and activity levels. Your therapist will then explain what to expect and provide guidance on what to wear for sports massage treatment based on the areas being addressed.
They'll leave the room whilst you undress to your comfort level and position yourself on the treatment table—typically face-down initially, covered with a clean sheet or towel. Professional draping is a cornerstone of ethical massage practice in the UK, meaning only the area being actively worked on is exposed.
Communication throughout your session is encouraged. If pressure feels too intense or you're uncomfortable in any way, speak up immediately. Remember that sports massage may occasionally cause temporary discomfort as adhesions are released, though it should never be unbearably painful.
Frequently Asked Questions
Can I wear gym clothes to a sports massage?
Yes, gym clothes are perfect for what to wear to a sports massage. Athletic wear like shorts, t-shirts, vests, and sports bras are specifically what therapists recommend. They're breathable, allow proper access to treatment areas, and keep you comfortable throughout the session.
Do I need to bring a change of clothes to my sports massage appointment?
Only if you're coming from or going to work/formal events. Most clinics have private changing areas. If you're going home afterwards, you can simply wear your massage outfit—comfortable shorts and a vest or sports bra—for the journey. Many clients keep a dedicated massage outfit in their gym bag for convenience.
Will I need to undress completely for a sports massage?
No. Most clients wear athletic clothing—shorts and a sports bra/vest for women, shorts for men (who may remove their top for back work). You only need minimal clothing (underwear) if receiving deep gluteal work. Your comfort level determines what you wear, and professional draping maintains modesty throughout. Discuss any concerns with your therapist beforehand.
Upgrade your comfort and confidence with premium activewear from Glimma Style. Designed for movement, breathability, and all-day support, the right outfit can enhance both your workout and recovery experience. Explore the collection today and find the perfect pieces to help you feel prepared for every sports massage session.
