Quick Answer / TL;DR
For a sports massage, wear loose, comfortable clothing such as shorts, leggings or joggers. Most therapists work directly on the skin, so expect to undress to underwear if you’re comfortable. “Big” underwear or stretchy shorts work best.
Women may find a normal bra easier than a sports bra, as straps can be moved for back and shoulder work. You’ll always stay properly covered with a towel and the therapist will explain before asking you to adjust or remove clothing.
Why What You Wear to a Sports Massage Matters
Sports massage focuses on specific muscles and movement patterns, so clothing affects:
- Access to the tissues (for effective treatment)
- Your comfort
- Your sense of privacy and control
- Whether the therapist can assess your movement properly
This is different from spa-style treatments; sports massage is functional and targeted, so clothing should support that goal.
If you’re new to this type of treatment, here’s a simple guide explaining what a sports massage actually is.
What to Wear to a Sports Massage: The Short Version
- Wear loose sports clothing you can move in.
- Choose stretchy shorts or underwear suitable for working on legs and hips.
- Women: a standard bra is usually easier for therapists to work around than a sports bra.
- Avoid restrictive clothing, tight denim, or intricate layers.
- You’ll always remain appropriately draped with towels or blankets.
What to Expect: Clothing, Coverage & Comfort
What to wear before you arrive: wear clothing similar to what you’d wear to the gym.
Good choices
- Loose shorts
- Leggings
- Joggers
- Vest, t-shirt or lightweight layers
What to avoid
- Jeans or stiff trousers
- Tight or compressive clothing that can’t be adjusted
- Clothing with heavy zips, buttons or bulky seams
Loose clothing makes assessments easier and helps you stay comfortable if you prefer to stay partly dressed.
What You Typically Remove for a Sports Massage
Most therapists will work directly on the skin for the best results.
For leg work
- Roll up shorts
- Remove leggings
- Lie under a towel while one area is uncovered at a time
For back, shoulder or neck work
- Lower bra straps slightly
- Remove your top
- Adjust your clothing so the therapist can reach shoulder blades or upper traps
For hip and glute work
- Over underwear
- While fully draped
- With clear explanation before any adjustment
At no point should you feel exposed – sports massage uses precise draping and clear communication.
Exact Clothing Recommendations (Expert-Approved)
Underwear
Therapists recommend:
- “Big” underwear (fuller coverage makes draping easier)
- Or stretchy shorts (great for leg, hip and glute work)
Avoid:
- Thongs (draping is trickier)
- Very tight underwear that can’t be adjusted
For Women: Bra Choices
- A standard bra is usually easier to work around
- Sports bras can be harder to move, especially for shoulder and upper-back work
Why it matters: working on the upper back, rhomboids, lats or shoulder girdle often involves moving straps out of the way. A normal bra gives better adjustability and ensures you stay properly covered.
If you’re a woman wondering exactly what to wear for a sports massage, the key is to choose clothing that allows easy access to the back, shoulders, legs and hips while keeping you comfortable and appropriately covered. Most women find that stretchy shorts or fuller-coverage underwear pair well with a standard bra, as it’s easier for your therapist to adjust the straps for upper-back work without exposing you. Leggings are fine for arrival, but you may be asked to remove them for hands-on treatment.
Shorts vs Leggings
Shorts: best for leg, hip and glute treatment. They can be rolled up or adjusted easily.
Leggings: fine for arrival, but you may be asked to remove them for hands-on work.
Can You Stay Fully Dressed?
Yes – most therapists are happy to work through clothing if that helps you feel comfortable.
Examples:
- Light pressure techniques through t-shirts
- Movement-based work over leggings
- Certain stretching techniques without undressing
However, clothing does limit:
- Precision
- Access to deeper tissue
- Ability to use oils or balms
- Stretching through fascia
If you prefer to stay dressed, just tell your therapist. They’ll adapt the session.
If you’re choosing between treatment styles, here’s a comparison of sports massage vs deep tissue.
What Happens If You’re Nervous or Unsure?
This is very common, especially among first-time clients.
Expect your therapist to:
- Explain what areas need treatment
- Tell you why they may need access to specific muscles
- Ask for explicit consent before adjusting clothing
- Keep you covered with a towel or blanket
- Avoid any area you’re uncomfortable with
- Offer alternatives if you prefer to remain more clothed
A good therapist will never rush you.
“A first massage session is always about listening first. Your treatment should never feel rushed, and you should leave understanding what we worked on and why.”
Examples of Real Clothing Scenarios
Scenario 1: Tight hamstring & glute pain
Best clothing:
- Stretchy shorts
- Normal underwear
What usually happens:
- Towel covers your body
- Only one leg is uncovered at a time
- Shorts are adjusted slightly to reach hamstring or glute attachments
Scenario 2: Upper-back tension from desk work
Best clothing:
- Standard bra
- Loose top
What usually happens:
- Top removed
- Bra straps gently moved for shoulder blade work
- Towel covers entire back except the small area being treated
Scenario 3: Calf strain from running
Best clothing:
- Shorts or loose joggers
What usually happens:
- Lower leg uncovered
- Work performed on the calf, Achilles and ankle
- No need to undress further
What Not to Wear to a Sports Massage
- Jeans
- Thick yoga bottoms with compression panels
- Lace underwear (harder to adjust)
- Sports bras with very tight racerback straps
- Jewellery that might interfere with positioning
- Heavy makeup or body lotions (can make the skin slippery)
Frequently Asked Questions
What should I wear to a sports massage?
Loose sports clothing and underwear or stretchy shorts. Women may prefer a normal bra for easier access to the back.
Do I have to undress for a sports massage?
Usually, yes – but only to the level you’re comfortable with. Draping keeps you fully covered.
Can women wear a sports bra?
Yes, but a normal bra is usually easier to adjust during treatment.
Do I need to remove my underwear?
No. Underwear or shorts stay on throughout the session.
Can I stay dressed?
Yes – some work can be performed through clothing with modified techniques.
What if I’m anxious about undressing?
Tell your therapist. They can adapt the session, keep you more covered, or focus on areas that don’t require undressing.
Summary
For a sports massage, wear loose, comfortable clothing that allows access to the areas being treated. Most therapists work directly on the skin, so expect to undress to underwear or wear stretchy shorts. Women usually find normal bras easier than sports bras for back and shoulder treatment. Throughout the session, you’ll stay properly covered, and the therapist will always explain what they’re doing and why.
If you’re wondering how often you should book treatments, see our guide on how often to get a sports massage.
