Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why nerves show up physically
In the lead-up to a big event, nervous energy and anticipation often translate into physical tension, held in the shoulders, neck and jaw, along with restless sleep and a keyed-up feeling. A degree of this is completely normal and can even sharpen your readiness. The aim is not to eliminate nerves, but to keep the tension from building to the point where it works against you.
Managing pre-event tension
Slow breathing, gentle movement, sticking to familiar routines, and not doing anything new or unusual right before the event all help keep nerves in check. Protecting sleep in the days before matters more than the night right before, which is often restless for everyone. Trusting your preparation, and keeping perspective, helps you channel the nervous energy positively rather than letting it tighten you up.
Where massage fits
A relaxing massage in the lead-up can ease the physical tension that nerves build and help you feel calmer, which some people find valuable before a big day. For athletes, time it sensibly and avoid intense, unfamiliar deep work right before competing, as that can leave you sore; lighter relaxation work is better close to the event. As a home visit, it can fit conveniently into your pre-event routine.
Key takeaways
- Pre-event nerves often show up as physical tension
- Some nervous energy is normal and even helpful
- Breathing, routine and protected sleep help manage it
- Massage eases tension; keep it light close to a competition
Frequently asked questions
Are nerves before an event normal?
Yes. A degree of nervous energy is completely normal and can even sharpen your readiness. The aim is to manage the tension, not eliminate the nerves entirely.
Should I have a massage before a competition?
A relaxing session in the lead-up can ease tension, but avoid intense, unfamiliar deep work right before competing, as it can leave you sore. Lighter work suits close to the event.