Delayed-onset muscle soreness, the stiffness that shows up a day or two after intense training, is caused by microscopic tears in muscle fibres as they repair and strengthen. Massage won’t prevent this process, but it can meaningfully ease the discomfort and may help reduce recovery time between sessions.
Sports massage in particular is designed with this in mind — firmer pressure, targeted work on the muscle groups used most, and techniques aimed at improving circulation to the affected area. Many athletes build a massage into their weekly routine rather than waiting until an injury forces the issue.