Massage therapy can be very healing. It can ease muscle tension, boost circulation, and help the body heal after an injury or stress. Feeling sore after receiving a massage is common, especially after deep tissue massage or sports massage. Many people are surprised by how sore they are, especially if they thought they would feel lighter and calmer as soon as they left the clinic.
This post explains the causes of post-massage soreness, what is normal, when to exercise caution, and easy at-home recovery techniques.
Causes of Post-Massage Soreness
The muscles, fascia (the connective tissue surrounding muscles), and circulation are all directly impacted by massage, particularly when strong pressure is used. These changes can lead to temporary soreness. Typical contributing factors include:
- Deep tissue techniques: Adhesions (also referred to as “knots”) and scar tissue may be broken down when a therapist applies firm, slow pressure into deeper layers of muscle. This process can be uncomfortable in the short term.
- Muscle tension release: Tight muscles that are stretched and manipulated may react similarly to how they would after an intense workout, resulting in tenderness for a day or two.
- Inflammatory response: Massage promotes healing and improves blood flow. Very small changes in muscle fibres, like what happens after you work out, may cause mild inflammation and pain.
According to the Mayo Clinic and the Cleveland Clinic, this discomfort is usually temporary and can be a sign that the muscles are adapting to beneficial change
Identifying Normal Post-Massage Soreness
Not all post-massage discomfort is a reason for alarm. Normal post-massage soreness usually has the following features:
- Mild to moderate intensity: After exercise, the muscles may feel sensitive to the touch, much like delayed onset muscle soreness (DOMS).
- Short duration: Soreness generally eases within 24 to 48 hours.
- Localised effect: The areas worked on most deeply, such as the back, shoulders, or legs, are usually the ones that feel sore afterwards.
Some people describe it as a “good ache,” a reminder that their muscles have been worked.
For more on what massage should feel like, you might also find our guide on the benefits of sports massage for recovery helpful.
Differentiating Between Normal and Concerning Symptoms
While soreness is common, there are times when discomfort should be assessed more carefully. Warning signs to watch out for include:
- Pain that is sharp or severe instead of dull
- Bruises, swelling, or pain that lasts more than three days
- Numbness or tingling in the limbs
- Fever, dizziness, or persistent malaise that surpasses temporary fatigue
It’s best to see a doctor or go back to your massage therapist for evaluation if these symptoms appear. The HSE advises seeking medical advice if symptoms persist or worsen after treatment.
Factors Influencing Post-Massage Soreness
Not everyone feels sore after a massage, and the body’s reaction can be influenced by several factors:
- Massage intensity and technique: Deep tissue or sports massage is more likely to create soreness than a gentle Swedish or relaxation massage.
- Length of the session: People may feel more pain after longer sessions.
- Personal health: People who have chronic muscle tension, poor circulation, or other underlying health problems may be more sensitive.
- Hydration and recovery habits: Muscle discomfort may be exacerbated by dehydration or inadequate rest following a massage.
Clients with certain medical conditions, those on blood thinners, or those who are pregnant should always let their therapist know in advance so that techniques can be safely modified.
Managing and Alleviating Post-Massage Soreness
The good news is that soreness after a massage is typically temporary and can be reduced with simple at-home techniques:
- Stay hydrated: Drinking water before and after massage helps flush out metabolic waste and supports circulation.
- Gentle movement and stretching: Muscles are able to adjust to new mobility through light stretching, such as shoulder rolls or hamstring stretches.
- Rest and recovery: Getting enough sleep and avoiding hard exercise for 24 hours may help ease soreness.
- Heat and cold therapy: A warm shower or heating pad can alleviate muscle tension, while cold compresses may help reduce inflammation.
- Epsom salt baths: Widely recommended for easing muscle soreness, these baths may provide relief through magnesium absorption.
These methods are safe for most people, but people who already have health problems should talk to their doctor before using heat or cold therapy.
You can also read our post on self-care after massage for more practical recovery tips.
Special Considerations
Massage is not the same experience for everyone. Some groups might need to exercise extra caution:
- Pregnant women: Pregnancy massage should always be tailored to each stage of pregnancy. Especially during the first trimester, deep tissue work might not be suitable.
- People on blood thinners or with circulatory problems: Bruises may happen more easily, and softer techniques are usually safer.
- Post-surgical recovery: Scar tissue work should only be performed by a qualified therapist who has received medical clearance.
Therapists at The Bodywise Clinic make sure that massage is both safe and helpful by adapting techniques to each person’s needs.
Moving Forward: Personalising Your Massage Experience
Soreness after massage can be a normal part of the body’s healing and adaptation process, particularly following deep tissue massage or sports massage. Knowing the difference between normal and abnormal helps clients set realistic goals and get the most out of their treatment.
Talking openly with your therapist is essential. Providing them with information regarding your health history, preferences, and tolerance for pressure enables them to customise each session. Regular massage may actually lessen the severity of soreness following treatment over time as the muscles adjust and long-term tension is released.
For more insight, explore our blog on the benefits of regular massage therapy and how it supports long-term wellbeing.
Key Takeaways
- Mild soreness after massage, especially deep tissue or sports massage, is common and usually resolves within 1–2 days.
- Severe, sharp, or prolonged pain is not normal and should be assessed by a professional.
- Hydration, rest, stretching, and simple home remedies can ease discomfort.
- Individual health conditions influence how the body responds to massage, so sessions should always be tailored.
- Communication with your therapist is essential for safe, effective treatment.
Disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider for advice specific to your condition.
