Unlock Confidence: What to Wear for Your Next Sports Massage Session

Scheduling a sports massage is an excellent step toward relieving muscle tension and speeding up recovery, but many first-timers share a common question: What should I wear for a sports massage? Choosing the right attire is more than just a matter of etiquette – it directly impacts your comfort and the effectiveness of the session. In this comprehensive guide, we’ll explain exactly what to wear (and what not to wear) for a sports massage.

Dress for Comfort and Flexibility

When it comes to a sports massage, comfort is key. You’ll be lying on a table and changing positions as the therapist works, so wear clothes that allow you to move freely and feel at ease. Opt for loose-fitting, breathable garments such as athletic shorts, yoga pants, or sweatpants, and soft t-shirts or tank tops.
These items won’t restrict your movement and will let your skin breathe. Avoid wearing anything tight or stiff (like jeans or snug compression gear) that could pinch, bunch up, or limit your range of motion. Tight clothing can even impede the therapist’s access to your muscles, reducing the massage’s effectiveness. The goal is to have attire that facilitates relaxation and ease of movement, so you can fully benefit from the treatment.
Breathable fabric choices are also important. Natural materials like cotton or bamboo are gentle on the skin and allow airflow, keeping you comfortable if you warm up during the session. Moisture-wicking athletic fabrics are fine too, especially if you’re coming straight from a workout, as they’ll help keep you dry. In short, wear something you’d be comfortable stretching or lounging in, rather than street clothes or business attire. Comfort not only helps you relax, but also makes it easier for the therapist to do their job effectively.

Choose Attire That Allows Access for the Therapist

Equally important is wearing clothing that gives your massage therapist easy access to the muscle groups they’ll be working on. Sports massage often targets specific areas – for example, legs, hips, back, or shoulders – and your outfit should accommodate that. Depending on your treatment focus, consider the following:

For a leg-focused massage

Shorts are ideal. Athletic shorts or loose gym shorts can be easily moved or rolled up so the therapist can access your thighs, calves, and hamstrings. If you prefer leggings, make sure they are thin and flexible enough that they can be pushed up above the knee. Avoid tight compression leggings that can’t be moved – those might need to be removed entirely for the therapist to work on your legs.

For a back, neck, or shoulder massage

You’ll likely be asked to remove your shirt. Plan to wear a top layer that’s easy to take off (like a zip-up sweatshirt) and underneath that, something like a tank top, sports bra, or loose-fitting t-shirt. Women often find a sports bra or bra with a back clasp convenient, because it can be unhooked when you lie face down to allow full access to the back muscles.
Men can wear a regular t-shirt or tank top that’s easy to pull off. If you arrive in heavier or collared clothing, your therapist will typically give you privacy to undress down to an appropriate garment (or your underwear) for the massage. Remember, they need direct skin contact on the areas being treated in order to apply oil or lotion and properly work the tissue.

For full-body or multiple areas

Your therapist might work section by section. Often, clients undress to their underwear (more on that below) and are draped with a sheet or towel, which the therapist repositions to expose each area as needed. In this case, the clothes you wear to the clinic are just what you’ll change out of. So, arrive in something loose and easy to slip off, and have comfortable undergarments on since those may remain on during the massage.
The key is that your attire should not block the therapist’s access to any area that needs attention. If you’re unsure, ask your therapist ahead of time which body parts will be worked on, so you can dress accordingly (for example, wearing shorts if an upper leg or groin area muscle will be treated). By wearing appropriate clothing, you ensure the therapist can reach and treat the problem spots with precision, and you won’t have to pause the session to adjust clothing awkwardly.

Avoid Tight or Problematic Clothing

Now that we’ve covered what works well, let’s talk about what not to wear. Certain clothing choices can make a sports massage less comfortable or less effective, so it’s best to avoid them:

Restrictive or tight attire

As mentioned, steer clear of tight leggings, skinny jeans, or any garment that doesn’t stretch. They can restrict blood flow and movement, and they definitely make it harder for the therapist to work on you. The same goes for shirts with stiff collars or long sleeves that can’t be easily rolled up. Instead of anything form-fitting, choose loose or stretchy garments.

Complicated sports gear

You might think that wearing your high-tech athletic gear is appropriate – it is a sports massage, after all – but many such items are actually not ideal on the massage table. For example, 2-in-1 running shorts (with built-in liners) or compression shorts can be tricky; they tend to bunch up and may even cause discomfort (like a wedgie) when the therapist tries to work on your upper legs. Similarly, compression tights or tops that don’t have easy openings (like a sports bra without a clasp) might have to be navigated around or removed to treat the underlying muscles. To avoid interruptions, it’s best not to wear these ultra-snug items if you can help it.

Clothes that are hard to remove

Remember you will likely need to take off some layers. Avoid wearing things with many buttons, zippers, or complex straps that slow you down in the treatment room. You’ll appreciate being able to quickly change into the provided drape (or onto the table) without fussing over boots or tight belts. Wear simple, slip-on clothing and shoes on massage day. This also means opting for a top that easily goes over your head or opens in front, and bottoms like pull-on shorts or pants.

Your best outfit

It’s wise not to wear your favorite expensive or white workout clothes to a massage. Massage oils, lotions, or muscle balms are commonly used, and despite a therapist’s best efforts to clean up, there’s a chance some residue could get on your fabric. Oil stains can be stubborn. As one experienced therapist notes, “Don’t wear really nice, expensive clothing” to a massage – save those for later, and choose something you wouldn’t mind getting a little oil on. Most oils do wash out, but it’s better to play it safe.
In short, avoid anything that would hinder the session or cause you worry. Heavy fabrics, restrictive outfits, or high-maintenance clothing should stay at home. You want to be focused on relaxing your muscles, not on an uncomfortable waistband or whether your clothes are getting messy.

Mind Your Jewelry and Personal Items

It’s best to keep accessories to a minimum when heading for a sports massage. Large or loose jewelry can get in the way and even pose a safety hazard during the massage. Before your session, remove necklaces, chunky bracelets, big earrings, smart watches, and rings (if possible). These items could snag on the massage table or interfere with the therapist’s techniques. For example, a necklace will be uncomfortable when you’re lying face down, and a ring might dig into your hand or prevent the therapist from smoothly massaging your fingers. Lock your jewelry securely in your bag or at home so you don’t worry about it. If you forget to take something off, your therapist will usually remind you or give you an opportunity to do so before you start.
Other personal items to consider:

Hair

If you have long hair, consider tying it back or up in a simple ponytail or bun. This keeps hair from getting tugged or caught when you’re face-down on the table, and it gives the therapist access to your neck and upper back without obstruction. Use a soft hair tie or clip that won’t press uncomfortably against your head when you’re lying down (avoid massive clips or metal pins). If you forget a hair tie, most clinics can provide one, or you can simply drape your hair over the side of the face cradle.

Makeup

It’s usually best to go light on makeup for a massage. Any heavy foundation or eye makeup can smear onto the face cradle and also clog your pores as you lay there. If you do wear makeup, know that being face-down may smudge it. A light, non-greasy moisturizer is fine, but try to skip thick makeup on massage day. Your skin will likely appreciate the break, and you won’t have to worry about raccoon eyes or foundation stains on the sheets.

Contact lenses and glasses

If you wear contacts, you can keep them in during the massage, but if you find it more relaxing to remove them (for example, if you plan to doze off), bring your lens case and solution. For glasses, you’ll be asked to take them off while face-down, so have a safe place to store them in the room.
By taking care of these small details – jewelry off, hair up, minimal makeup – you’ll make sure nothing distracts from your massage. The focus should be on you and your muscles unwinding, not on tangled necklaces or smudged mascara.

Modesty and Undergarments: What to Expect

A common concern, especially for newcomers, is how much you’re expected to undress for a sports massage. Rest assured, your privacy and comfort are the priority. You will undress to your comfort level  – for many people that means stripping down to underwear, but if you prefer to keep lightweight shorts or a sports bra on, that’s completely fine. Massage therapists are professionals who have seen it all, and they use draping techniques to ensure only the area being worked on is exposed at any time. The rest of your body will be covered by a sheet or large towel, so you never feel overexposed.
Here are some guidelines regarding undergarments and modesty:

Underwear

In most sports massage scenarios, you’ll keep your underwear on. Both men and women should wear undergarments that they are comfortable in and that provide coverage. For men, athletic briefs or boxer-briefs are often recommended since they stay in place and make it easy for the therapist to work on upper leg muscles with proper draping. Traditional boxer shorts can also work, but if they’re very loose the therapist may need to adjust towels more frequently to ensure coverage.
For women, underwear and a bra (or just underwear if you’re comfortable removing the bra for a back massage) is typical. If you wear a bra, many therapists will either ask you to remove it or will deftly unclasp it once you’re lying face-down so that they can massage your back without obstructions. A sports bra is fine for the initial part of the session, but note that bras without clasps might need to be taken off over your head if they block back access.

Going fully nude

Do you need to be naked for a sports massage? The answer is generally no  – not unless you specifically choose to and the therapist is okay with it. In many Western clinics (e.g. U.K., North America), it’s standard that clients keep their underwear on for sports/deep tissue massages. Completely undressing is uncommon and usually unnecessary for this type of therapy. If you think you might benefit from a technique that requires full skin access or you simply prefer no clothing, always ask your therapist first and discuss it.
Never feel pressured to undress beyond what makes you comfortable, especially on a first visit. The therapist will accommodate your comfort level and find ways to work around any clothing if needed (for example, working through a thin garment or using a different technique). Remember that communication is key  – let them know what you’re okay with, and they will maintain professionalism and respect.

Draping and privacy

As noted, professional therapists use draping for modesty. This means once you’ve undressed to whatever degree and lie on the table, they will cover you with a sheet or large towel. They only fold or move the drape to uncover the body part they are currently massaging (like an arm, leg, or your back), and everything else stays securely covered. If at any point you feel cold or too exposed, speak up and they can adjust the draping.
Conversely, if you’re too warm, they can remove a layer. The bottom line is you should always feel securely covered and respected during the session. Therapists are trained to work around clothing and sheets expertly, so even though you might feel vulnerable initially, know that “they’ve seen thousands of bodies and won’t be at all judgmental”. Your focus can remain on relaxing, not on what you’re wearing or not wearing.
Make sure you bring whatever clothing you plan to wear post-massage (especially if you’re coming from work or another activity). After the session, you might not want to put on complicated or tight clothes – having a clean, comfy outfit to change into can feel great after a massage. We’ll discuss post-massage attire more below.

Footwear and Other Arrival Considerations

You might not think footwear matters since you’ll be barefoot on the table, but it’s still part of your massage day outfit. Choose shoes that are easy to slip off and on without a lot of effort. You’ll likely be asked to remove your shoes upon entering the treatment room, so wearing simple sneakers, loafers, sandals, or athletic shoes that you can quickly take off is convenient. Avoid knee-high boots with long laces or any footwear that’s cumbersome to remove. If you wear socks, make sure they’re clean and comfortable – some people like to keep socks on if their feet won’t be massaged, though many prefer bare feet. (If you tend to get cold feet, you can always ask to wear socks or have the therapist tuck your feet in the sheet.)
Also consider the rest of your arrival attire. Dress in layers, especially if it’s cold out. The treatment room will likely be warm and you’ll have a blanket or towel on you during the massage, but your body temperature can fluctuate as you relax. It’s smart to bring a light jacket or hoodie you can put on after the session in case you feel chilly. Starting with a base layer (like a t-shirt and shorts or sweatpants) plus an outer layer (sweater or track jacket) gives you flexibility. You can shed layers easily before the massage and have them handy to stay cozy afterward.
A few additional pointers for arriving prepared:

Hygiene

It’s appreciated to come relatively clean. You don’t need to be freshly showered that minute, but if you’re coming straight from a workout, a quick rinse or wipe-down is considerate. It’ll also make you more comfortable not worrying about sweat or body odor. Clean, dry skin is easier to work on and helps any oils or lotions do their job. (Plus, no one likes the feeling of lying in sweat-soaked clothes.)

Avoid lotions or perfumes before massage

It’s usually best not to apply heavy creams or perfumes on your body right before a massage. The therapist will use their own oil/lotion, and too many products can make the skin slippery or cause irritation. Likewise, strong perfumes can be overwhelming in the small massage room, so consider skipping perfume/cologne that day.

What to bring

Aside from attire, you typically don’t need to bring anything special to a sports massage. The clinic will provide towels, sheets, and oils. Just remember to bring your mask if required, a water bottle for after, and maybe a hair tie and your glasses case – little things to make your post-massage transition easier. Most importantly, bring yourself and an open mind to relax!
By arriving in easy-to-manage clothing and footwear, you set yourself up for a smooth start and finish to the appointment – no fumbling with laces or tight coats, just a quick change and then on to relaxation.

After Your Massage: Post-Session Wear

Following a sports massage, your muscles will be looser and you might feel a bit drowsy or massage-drunk (very relaxed). It’s wise to have comfortable clothes to put on afterward so you can prolong that relaxed feeling. Many people pack a fresh set of loose, cozy clothes to change into post-massage – think soft sweatpants or joggers, a hoodie, or a loose tee. Your body can be sensitive right after a deep massage, so gentle fabrics and non-restrictive waistbands will feel best. If any massage oil remains on your skin, you don’t want to ruin a silk blouse or dry-clean-only suit, so stick with casual attire for the ride home.
Also, your blood circulation has been stimulated and you’ve been lying under blankets, so you might feel warm and flushed. Dressing in layers helps here too. You might walk out feeling warm and a bit oily, but then get cold later as your body recalibrates. Having a sweater or jacket to put on will ensure you don’t get chilled after leaving the clinic.
In short, plan for post-massage comfort. This might mean that if you came from work in a suit or dress, bring a change of comfy clothes to change into after the session. You’ll thank yourself as you bask in the post-massage glow, not to mention it protects your nicer clothes from any oil. The idea is to keep the relaxation going as long as possible, so don’t squeeze yourself back into stiff or tight garments right away if you can avoid it.

Communicate with Your Therapist

Finally, remember that open communication with your massage therapist is essential at every step. If you’re ever unsure about what to wear or how to prepare, just ask! Don’t be embarrassed – they have likely encountered the question hundreds of times and would rather you voice concerns than be uncomfortable. You can even call the clinic or send an email ahead of your appointment if something is worrying you, like “Do I need to bring shorts?” or “Is it okay to wear my workout clothes?” They will happily advise you on appropriate attire.
During the session, communication remains important. For instance, if you chose to wear a piece of clothing and it’s getting in the way, the therapist might ask permission to adjust or remove it. Feel free to speak up if you need an extra towel, if the room is too cool/warm, or if you’re unsure about whether to remove a certain item. Massage therapists truly want you to be comfortable and will not judge your attire choices. As one expert puts it, “A lot of what you wear or remove clothing-wise comes down to communication. If you’re unsure, reach out… you certainly won’t be the last (to ask), so don’t worry. Therapists just want you to be comfortable”.
Remember also that you control the session. If at any point you’d prefer to remain clothed in an area, or you want to stop and adjust something you’re wearing, just say so. Your therapist can modify techniques to work through a thin layer of clothing if needed, or skip an area you’re not comfortable exposing. That said, do keep in mind that direct skin contact often allows for the most effective work, so finding a balance is key – communicate so you and your therapist can decide together what’s best.

TL:DR

Knowing what to wear for a sports massage will help you walk into your appointment with confidence. The recipe for success is simple: loose, comfortable clothing, easy to remove or adjust, and appropriate for the areas you need treated. Leave the tight or fancy outfits at home, and don’t forget to remove your jewelry and tie back your hair for maximum comfort.
Whether you undress fully or stay partially clothed, remember that it’s your comfort level that matters, and professional therapists will accommodate you with proper draping and care. By following these tips, you’ll be well-prepared to relax and reap all the benefits of your sports massage.
If you have any lingering doubts about how to dress, just ask your therapist or the clinic when booking the appointment – they’re there to help. Now that you know what to wear, you can focus on what’s really important: lying down, letting go of stress, and enjoying the restorative power of your sports massage. Your body will thank you for it!