When your body feels sore after a massage session, you don't have to panic immediately. This post-massage soreness is normal because your muscles might feel tender or a bit painful after a massage session. You can expect the soreness to present from a few hours up to a few days.
Feeling sore after a massage is a completely normal reaction, as it's just our body’s way of adjusting after the muscles have been worked on. The feeling is very similar to the muscle soreness you might get after exercising. You might notice your muscles feel achy, tight, or tender.
Even though it’s a bit uncomfortable, there are easy ways to manage soreness after a massage. Check out what you can do in order to understand post-massage soreness better!
Do Massages Always Hurt?
Massages do not always hurt. In fact, most people find massages relaxing and enjoyable. Soreness can result in some people who are new to massage, or probably if they have not been getting a massage in a long time.
Additionally, some massage types, like deep tissue or sports massage, can feel more intense and might cause some discomfort to your body due to the techniques they use.
But overall, massages are meant to make you feel good. If you don't want to feel too sore, it's best to communicate openly your needs and preferences to the therapist. Your massage therapist can adjust the pressure to what feels comfortable for you if you openly communicate with them. Thus, it's important to keep in mind that good communication between you and your therapist is important to make sure the experience is both effective and pleasant.
You want to feel the “good pain” after your muscles are getting worked healthily; you don’t want the pain to feel sharp or scary.
Why Do We Feel Sore After a Massage?
Muscle Manipulation
First, you might feel sore after a massage because the muscle in your body is intensely manipulated. Massaging your muscles can break up tiny knots or scar tissue, leading to soreness just like a workout would.
Inflammation
Your body might react to the message by creating a little swelling (inflammation) as it heals, which can make you feel sore.
Dehydration
Dehydration can also cause soreness after a massage. If you didn’t drink enough water before or after your massage, your muscles might feel more sore afterward.
Tight Muscles
If your muscles were very tight before the massage, working through those knots can cause some tenderness. This tenderness is the reason why you feel sore afterward.
Body Sensitivity
Each one of us has a different pain tolerance level. Some might be more sensitive to touch and pressure, which can result in more soreness after a massage session. Additionally, certain massage styles like deep tissue massage use stronger pressure, which can also cause more soreness compared to lighter techniques.
How To Ease Muscle Soreness After a Massage?
Stay Hydrated
As mentioned before, dehydration can be the ultimate reason why one feels plenty of water before and after your massage. Staying hydrated helps your muscles stay flexible and recover faster, just like after a workout.
Gentle Stretching
Stretching can help improve blood flow and help relax the muscles that feel a bit sore after a massage session. But it’s important to focus on gentle movements, you should not push too hard to avoid further strain.
Warm Bath or Shower
Taking a warm bath or shower is also great to address soreness after a massage. Warm water can help loosen up your muscles. Adding Epsom salt to your bath is even better because it contains magnesium, which can help relax your body even more.
Use Heat or Cold Therapy
If your muscles feel sore, you can apply a warm compress or heating pad to help relax them. On the other hand, if you notice some swelling in your body after a massage, a cold pack is great to help reduce inflammation. Just remember to always wrap heat or ice packs in a towel to protect your skin.
Get Enough Rest
Avoid heavy exercise after a massage. It’s important to give your muscles time to heal by resting and avoiding anything that could stress your body too much, especially after having a massage.
Take Over-the-Counter Pain Relievers
If the soreness feels too uncomfortable, you can use a mild pain reliever like ibuprofen or acetaminophen. But it’s recommended to make sure to check with your doctor first, especially if you’re already taking other medications.
Light Exercise
Although it’s advisable to avoid heavy exercise, doing gentle activities like walking, slow stretching, or yoga is recommended. This light exercise can help keep your muscles from tightening up too much and boost your recovery by increasing blood flow.
Cold Therapy
Applying something cold, like an ice pack wrapped in a towel, can help lower swelling and reduce pain. Many think that cold therapy is only good for minor injuries or inflammation, but it is great for addressing post-massage soreness as well. Apply cold to the sore area for about 10–15 minutes at a time, a few times a day. Always give your skin a break between cold sessions.
Using Herbs and Essential Oils
Some natural ingredients can also help with muscle soreness. Herbs like chamomile, lavender, and arnica are known for their calming and anti-inflammatory effects. You can use them as teas, creams, or oils.
Essential oils like peppermint, eucalyptus, and rosemary are also great for soothing sore muscles. You can add a few drops to your bath or massage oil for extra relaxation.
Final Thought
Although feeling a bit sore after a massage is normal, and these things listed above can help to prevent soreness after a massage, the best way to avoid too much soreness is to talk openly with your massage therapist so they can adjust their pressure to suit your body.
Additionally, it's also important to always share important health information like recent illnesses, medication changes, allergies, or injuries before your session. Massage therapists are trained to use different techniques based on what your body needs, and their main goal is to help you feel your best!
Also, if your soreness doesn’t go away after a few days or if you have other symptoms like fever or intense pain, you should immediately seek medical attention!
