Tag: massage

How Often to Get Massage for Lifting or Running | Tampa

How Often Should You Get a Massage If You Lift Weights or Run?

Written by Sarah Sponaugle on November 10, 2025. Posted in Massage Therapy.

Most people who lift weights or run regularly benefit from getting a massage every 1–2 weeks. This frequency helps reduce muscle soreness, improve mobility, prevent injury, and support faster recovery. For high-volume lifters, long-distance runners, or athletes with recurring tightness, a weekly massage is ideal.

Below is a complete breakdown of how often you should get a massage based on your training, stress levels, and recovery needs – plus why so many South Tampa athletes choose Driven Fit for Tampa massage and recovery.

Why Do Lifters and Runners Need Massage More Often?

Strength training and running both create constant tension in the muscles and connective tissue. Without recovery, this leads to:

Tight hips and hamstrings
Limited mobility
Chronic soreness
Reduced performance
Higher injury risk
Imbalances and overuse issues

Sports massage, deep tissue massage, trigger point work, and myofascial release help reset the body and keep training going strong.

How Often Should Lifters Get a Massage?

🏋️ If You Lift Weights 3–5 Days a Week

Every 1–2 weeks is ideal.
This keeps muscles loose, speeds recovery, and helps improve range of motion for squats, deadlifts, and pressing movements.

🏋️ Heavy Lifters or Strength Athletes

Once a week or every 10 days works best.
You’re creating more muscular stress, so more frequent bodywork prevents tightness from turning into injury.

🏋️ Beginners or Casual Lifters

Once a month can work if training volume is low, but many people still feel better with twice-monthly sessions.

How Often Should Runners Get a Massage?

Running puts repetitive stress on:

Calves
Hamstrings
Hips
Lower back
IT bands
Feet

Here’s the ideal schedule:

🏃 Recreational Runners (10–20 miles/week)

Every 2–3 weeks is typically enough.

🏃 Half-Marathon or Marathon Training

Weekly massage (especially during peak training cycles).
This reduces tightness, improves gait, and helps maintain consistent mileage.

🏃 High-Mileage or Daily Runners

Weekly or even every 5–7 days depending on how your body feels.

What Type of Massage Is Best for Lifters and Runners?

At Driven Fit, South Tampa athletes typically use a combination of:

Deep Tissue Massage: Breaks up adhesions, improves mobility, and increases blood flow.
Sports Massage: Focuses on active muscle groups, performance, and flexibility.
Trigger Point Therapy: Releases tension in stubborn tight spots (glutes, calves, traps, hip flexors).
Myofascial Release: Improves range of motion and reduces chronic stiffness.

How Do You Know If You Need More Frequent Massage?

You may need weekly sessions if you experience:

Tightness after every workout
Pain that nags or returns often
Limited range of motion
Slow recovery between sessions
Uneven movement patterns
High training volume or long runs
Stress, poor sleep, or body fatigue

If you are training hard, massage is not a luxury – it’s part of your recovery plan.

Why South Tampa Athletes Choose Driven Fit for Massage Therapy

Driven Fit offers massage therapy designed specifically for people who lift, run, or train consistently.

Benefits of Massage Therapy at Driven Fit

Custom sessions based on your training
Deep tissue, sports massage, and myofascial techniques
Improved mobility and flexibility
Reduced soreness and inflammation
Faster recovery between workouts
Support for injury prevention
Private, athletic environment
One-on-one care from an experienced massage therapist

Driven Fit is known for combining personal training + recovery + chiropractic + massage therapy all under one roof – giving Tampa athletes everything they need to perform at their best.

FAQs About Massage Frequency for Lifters & Runners

1. Is massage good after lifting weights?

Yes. It helps reduce soreness, improve muscle recovery, and maintain mobility for major lifts.

2. Should I get a massage before or after a run?

Before: light, mobility-focused massage.
After: deeper sports massage to reduce tightness.

3. Can massage improve performance?

Yes. Better tissue quality = better movement + fewer injuries + stronger lifts.

4. Is deep tissue massage safe for beginners?

Absolutely. The pressure is always adjusted to your comfort level.

5. What if I only get massage once a month?

It helps – but weekly or biweekly sessions provide much more noticeable results for active people.

Ready to Recover Faster and Train Stronger?

Book your free evaluation today and start a recovery plan that includes professional massage therapy tailored to your training and goals.

👉 https://www.drivenfit.com/free-evaluation

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Purpose‑Driven Massage in Tampa at Driven Fit Gym

Written by Sarah Sponaugle on June 26, 2025. Posted in Massage Therapy.

Purpose‑Driven Massage That Supports Your Goals

Picture post-workout soreness melting away. Or relief from chronic tension after a long day at the desk. That’s not wishful thinking – it’s what our Tampa massage therapy delivers every day at Driven Fit. Our licensed therapists don’t just rub you down – they strategically target your muscles, joints, and stress points to boost recovery, improve performance, and help you move better.

Why Massage at Driven Fit Matters

Massage here isn’t a luxury – it’s part of your personalized wellness routine:

Boosts circulation & lymphatic flow to speed recovery
Eases muscle tension and decreases soreness
Lifts posture and helps joints move freely
Promotes better sleep and relaxation
Manages chronic pain without depending on meds

In our South Tampa private studio, every session is tailored. Whether it’s part of your Tampa personal training, chiropractic session, or recovery plan, we customize each massage to fit your body’s unique needs.

Focused Massage Techniques

Every body is different – and so is every massage. We offer several targeted techniques to hit the right zones:

Prenatal Massage – Gentle care for expecting moms
Sports-Specific Massage – Deep recovery for athletes
Sacrology Massage – Expert relief for back pain, psoas tightness, and sciatica
Neuromuscular (Trigger Point) – Dopamine-inducing tension release for low back and TMJ
Migraine Massage – Drug-free head relief
Custom Massage Requests – Tailored to your body’s exact needs
Myofascial Release – Fluid pressure work to reduce adhesions
Trigger Point Therapy – Pinpoint release for stubborn knots

Exploring tailored services like Ice Bath contrast therapy? Talk to us about how massage can amplify your benefits.

Sessions Designed Around You

Choose from 30, 60, or 90-minute blocks – whether you want a standalone bliss-out session or a full-body recovery upgrade. Prefer a routine? Ask about massage packages or add-ons like infrared sauna or contrast therapy.

Who Our Tampa Massage Program is For

Post-workout athletes wanting faster recovery
People dealing with chronic pain or tightness
New or expecting moms seeking relief
Anyone in need of stress release or enhanced sleep
Those committed to a full wellness routine

Integrating Massage with Your Fitness

Massage can be the missing piece in your fitness puzzle. Here’s how it blends into your overall wellness plan:

With Personal Training – Workouts push your limits. Massage helps your body recover and adapt.
With Chiropractic Care – We align your spine; massage supports soft tissue and mobility.
With Recovery Services – Round out sessions with infrared or contrast therapy for holistic healing.

Curious which combo fits you? Our Tampa personal training team can recommend what works best.

Ready to feel the difference with our Tampa Massage Services?

Your body deserves more than a quick rubdown. It deserves targeted, personalized recovery that moves you toward results. Schedule your session now at Driven Fit – where Tampa massage, private gym access, chiropractic, and contrast therapies come together.

👉 Book Your Massage in Tampa at Driven Fit or give us a call to build your ideal wellness plan!

The New You in 22’ Starts with a Massage!

Written by Sarah Sponaugle on January 10, 2022. Posted in Rejuvenation.

Goodbye 2021, and hello 2022! As we ring in a new year, we welcome the opportunity for a fresh start and a time to make positive changes in our lives. Like most people, improving your health (both mentally and physically) is probably numero uno on your New Year’s resolutions list. A great way to accomplish this? Massage therapy! Here’s why…

Unless you have the willpower to resist all holiday temptations, this past month was likley fully loaded with overindulgences, stress, and did we mention overindulgences? Sure, it was fun while it lasted, but it’s time to put those days behind you (or at least until next December!) and to start focusing on the changes you want to make in the coming year.

Ready to hit the ground running? Hang tight! This is actually not the best approach to keeping your New Year’s resolutions and accomplishing your goals! Burnout is real, and it’s exactly what will happen within a few weeks or months if you go full speed ahead.

If you want to make permanent changes in your life and are ready to commit to a new you, it is critically important to take a gradual approach to achieving your goals. This is exactly where massage therapy comes into play. When you take periodic (and much needed!) breaks from the day-to-day, not only do you get a chance to relax and recharge, but you also alleviate tensions and increase your body’s circulation.

For these reasons, massage therapy is no longer just a luxurious spa service, but rather an important component to achieve overall health and wellness. So, start 2022 off right with a therapeutic massage from Driven Fit + Sponaugle Wellness Studio in South Tampa! To learn more about our therapeutic massage services, please call (813) 440-3016 or text (813) 576-1160 to book you appointment.

Benefits of Therapeutic Massage

Written by Luis Echeverry on December 3, 2019. Posted in Rejuvenation.

You may think of massage as just something you do only at a day at the spa. Well, think again! Massage has gone mainstream and is now recognized as a popular form of complementary and alternative medicine – so much that some hospitals and other health care providers are including massage as part of their treatments too. There are several benefits of therapeutic massage for overall health and well being. Read more from Dr. Sarah!

What is Therapeutic Massage?

There are over 80 variations of massage therapy – each offering a wide variety of techniques, which cater to the specific needs of each patient. Therapeutic massage therapy is a catchall term that describes any type of massage modality that relieves pain, reduces stress, and/or works on a specific problem like tennis elbow. While it involves the manipulation, rubbing and pressing of soft tissues (muscles, ligaments, and tendons), this isn’t a strong massage like deep tissue.

What’s in it for you? Check out these benefits…

Anxiety & Stress Relief

Massage has always focused on relaxation, and that certainly hasn’t changed. Countless studies show that therapeutic massage significantly reduces physical and psychological stress by increasing the production of endorphins (the “feel good” chemicals), serotonin and dopamine.

It also reduces cortisol levels (the “stress hormones”), heart rate, blood pressure, and oxygen consumption – all factors associated with stress.

Eases Muscle Tension

Everyday pressures of life have made Americans tenser than ever – both physically and psychologically. This has resulted in an increase in back injuries, joint stiffness, and muscle tension. Therapeutic massage is well known to soften the impact of muscle tension and relax stiff joints.

Strengthens the Lower Back

In today’s world of mobile devices, massage therapy is almost a requirement to prevent and/or alleviate back pain. According to the American Academy of Family Physicians, back pain sufferers experienced more pain relief from therapeutic massage than those who were given a placebo.

Enhances Blood Flow and Circulation

Therapeutic massage increases blood circulation by directing oxygen and nutrient-rich blood to and from the muscles and internal organs, resulting in growth, recovery and total body healing.

Relieves Sports Injuries

Athletes at all levels have long used therapeutic massage as part of their fitness regimens. Not only does it help with injury and recovery, but it also works as a form of preventative maintenance.

Improves Sleep Quality

Massage aids in the release of serotonin, which helps the body achieve a state of rest. Because of this, massage therapy is known to significantly reduce insomnia in adults and can help infants sleep better and cry less.

Promotes Greater Relaxation

Massage therapy reduces cortisol levels which triggers several brain chemistry responses, resulting in extended periods of deep relaxation.

Provides Muscle and Joint Pain Relief

Concrete evidence suggests that massage not only reduces pain associated with conditions such as chronic back pain, knee osteoarthritis, arthritis or rheumatism, it also improves range of motion and overall function.

Therapeutic Massage does a Body Good

The benefits of therapeutic massage clearly go far beyond relaxation. Schedule a therapeutic massage session at our South Tampa wellness studio! Call or text (813) 440-3016.

Healthy for the Holidays: Gift Cards from DrivenFit+SWS

Written by Luis Echeverry on November 27, 2019. Posted in Lifestyle, Rejuvenation, Studio, Transformation.

Ready or not here comes the hustle and bustle of the holidays! Are you dreading impossible traffic and long shopping lines where you contemplate if the gift you are holding is the best choice? Have no fear! Team Driven is here to solve all your gift struggles! We offer gift certificates for personal training, massage, chiropractic care, and acupuncture! Give a full lifestyle gift and grab a gift card today!

Here’s to Your Health

You are investing in the health and wellbeing of your loved one when you give the gift of a gym membership. Slippers and blankets are warm and comfy, but they have none of the benefits of exercise. Let’s be honest good health and wellness is priceless!

Some benefits of coming to DrivenFit+SWS:

Better sleep –helps you get more zzz’s. When you sleep better you perform better on mental and physical tasks and feel better overall. Clients rave about increased performance/focus at work or school just by getting better quality sleep.

Have a team? Our gift certificates make for a great for employees too!

Less stress –too much stress for too long negatively impacts health. All of our services are effective tools for stress management.

Greater wellbeing – decreased anxiety and depression.

Better health – lower risk of disease and health issues.

Choosing a present for someone doesn’t have to be daunting. Get a DrivenFit gift card today! Don’t forget the holiday card too!

Healthy Your Way

Exercise and Personal Training

The gift of health is something everyone should be wishing for! You can never go wrong with a gift that will benefit their health.

They can get a jumpstart on their fitness journey with some personal or small group training. This gift provides a way to help reach those New Year’s fitness goals.

Massage

The gift of massage is a great choice that virtually anyone will appreciate! Massage makes the best holiday gift because it soothes the nervous system and provides a break from the holiday rush.

Friends or loved ones living with conditions including cancer, fibromyalgia, and arthritis will specifically benefit from massage. This mood-boosting gift will be one of the easiest gifts you give this holiday season whether you purchase now or at the last minute. But you should really do it now…

Acupuncture

When dealing with muscle inflammation, acupuncture can be an amazing tool. Whether it’s from a chronic ache that has been prevalent for years or a new workout regimen, acupuncture can help to relieve pain and stress.

It can also reduce the pain from the wear and tear we put on our bodies as we age. Many types of pain or ailments can also be eased with acupuncture.

Chiropractic Care

Chiropractic care promotes the proper functioning of the central nervous system through spinal alignment. If the spine becomes misaligned it interferes with the communication between the brain and the body.

Subluxation or misalignment can happen due to muscle strains, auto accidents, and falls. When the signals transmitted between the brain and the body are not working it can cause other bodily functions to break down leading to low energy, stress, digestive, and sleep issues.

If there’s a person you know who’s always complaining about aches and pains, then this is a perfect gift idea.

Up Your Gift Game

This year, give the gift that keeps giving long beyond the holidays. Get a gift card today at DrivenFit+SWS!

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Does Massage Really Help Muscles Recover After Exercise?

Written by Luis Echeverry on July 18, 2019. Posted in Transformation.

We’ve all seen the massage tents at the finish line of races. But are massages good for you after working out? A sports massage doesn’t just feel good. Massage has been shown to improve blood flow, decrease inflammation and help muscles recover after intense exercise, but it also helps muscles grow. Catch your attention? Read more…

Massage and Muscle Recovery

For people who exercise a lot, massages work well to both prevent and treat sports injuries. At Driven+SWS, our licensed massage therapists can work out the knots or trigger points that may cause soreness the day after your workout.

When it comes to a speedy recovery, massage increases the blood flow and oxygen in your muscles and (in some people) may decrease lactic acid build-up, which is widely considered the first sign of muscle soreness.

Impact of Massage on Muscles

There’s no question that a massage after vigorous exercise undoubtedly feels good. Massage not only helps you feel better post-workout but also speeds up muscle recovery. The question is how.

In a recent study, researchers put 11 men through an intense session of exercise – the kind where you’re seriously sore for days. Following their workouts, each man received a 10-minute Swedish-style massage on one leg while the other leg rested for comparison purposes. Muscle tissue from both legs was sampled repeatedly before and after exercise. Researchers saw two main differences:

Massage decreased any inflammation caused by the workout, comparable to the effects of certain pain medications.
Massage increased the production of mitochondria in the muscles, the powerhouses of cells. As muscle cells adapt to endurance exercise, the number of mitochondria increases. These help generate energy at a cellular level.

However, research isn’t reflecting what’s commonly thought of the main benefit of massage after exercise – decreasing lactic acid build-up. In some people, massage does do that but it seems that the benefits are further into your cell structure.

Massage Boosts Muscle Fitness

Two to four months of endurance training, depending on the intensity will substantially increase the volume of mitochondria in muscle. With the extra energy given, your muscles can extract more oxygen. In other words, massage may be uniquely beneficial to muscle recovery AND muscle growth.

Interestingly enough, several studies have shown that traditional remedies for muscle soreness such as ice baths or anti-inflammatory medications may have a downside in that they showed to block muscle repair and growth.

Massage Acts as Medicine

Many people – both athletes and health & wellness professionals – have seen massage as an integral part of the training process. Massage soothes inflammation, increases blood flow and reduces muscle tightness after a workout. We believe massage therapy is a serious form of medicine. Studies, such as the one above, prove how human muscle cells respond to massage thus proving its benefits go far beyond relaxation.

At Driven Fit + Sponaugle Wellness Studio, we believe in a total-body form of wellness and that recovery is a huge part of the process. Ready to see how a combination of exercise and massage impacts your overall wellness? Licensed therapists offer killer sports massages. Call or text us (813) 440-3016 or contact the studio.

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Personal Training Recovery Aides Made Fun

Written by Luis Echeverry on October 22, 2017. Posted in Transformation.

Sunday Recovery Tips

Tired of drinking your branch chain amino acids?

Have fun and turn them into gummy bears 🐻 with this easy recipe #xtendgummies

Why Should I Take BCAA’s?

To help build and preserve muscle while burning body fat.

When Should I Take BCAA’s?

Before, during, and/or immediately following your workout.

BCAA’s & Body Fat Loss:

Recent research has shown that BCAA’s can have a positive effect on fat loss and preserving muscle.

Personal trainers tips Tampa

I think it’s important to turn your wellness mission into a fun journey.

This is why I’m totally into finding recipes that will not only motivate me, but also shows my personal training clients in the Tampa bay area that there are ways of making recovery and meal prepping far from boring.

Want more tips on recovery or recipes, please feel free to email me directly at marco@drivenfit.com.