How to Relieve Post-Massage Soreness the Right Way

Why Post-Massage Soreness Happens and How to Find Relief Fast

Post massage soreness is a normal reaction to therapeutic work on your muscles. If you feel a little achy after a session, you're not alone. Here's what you need to know right away:

Quick Relief for Post-Massage Soreness:

1. Hydrate immediately – Drink plenty of water to flush out toxins and support muscle recovery.
2. Apply gentle heat – Use a warm compress or heating pad to relax tight muscles and boost circulation.
3. Stretch lightly – Perform gentle movements to prevent stiffness and improve flexibility.
4. Rest adequately – Give your body time to repair and rebuild stronger tissue.
5. Use topical relief – Apply a targeted pain relief cream with menthol and aloe for fast, cooling comfort.

Soreness can last from a few hours to 48 hours, especially after deep tissue work or if it's your first massage in a while. This discomfort is similar to post-workout aches and is a sign of your body healing and adapting.

The key is understanding why it happens and knowing the right steps for faster recovery. Whether you're an athlete managing post-training tightness or someone with chronic muscle tension, this guide will help you bounce back quickly and get the most from your massage therapy.

I'm Tony Enrico of Neuropasil, and I'm dedicated to helping people overcome post-massage soreness and chronic pain. My mission is to provide relief through science-backed solutions, not harsh chemicals or empty promises.

Similar topics to post massage soreness:

• Muscle soreness
• Muscle pain
• Tight muscle relief

Understanding Post-Massage Soreness: Why It Happens and What's Normal

Delayed onset muscle soreness (DOMS) is a familiar, achy feeling common after a massage, much like after a workout. It often appears a day or two after deep tissue work. But what causes this sensation?

When a therapist targets deep muscle layers, the mechanical force applied to soft tissues works to break apart muscle spasms, adhesions, or "knots." This process can cause microscopic tears in muscle fibers and surrounding connective tissues. These micro-tears are not harmful injuries but instead kickstart the body's natural healing response, according to the American College of Sports Medicine (ACSM).pdf?sfvrsn=8f430e38_2).

This healing process involves a localized inflammatory response, which is the first step in tissue repair. As inflammatory cells migrate to the area to begin rebuilding and strengthening the muscle, they also bring along pain cells (cytokines), which is why we feel that characteristic soreness and tenderness. This inflammation is a necessary part of how our muscles adapt and grow stronger – a process known as hypertrophy.

A common misconception is that lactic acid buildup causes DOMS. However, research shows that lactic acid is metabolized quickly after intense activity and is not responsible for the delayed soreness we feel. Instead, the soreness is primarily due to the micro-trauma and subsequent inflammation.

The therapeutic process of massage also increases blood circulation to the treated areas. This improved blood flow delivers vital nutrients needed for repair and helps flush out metabolic waste products that may have accumulated in stagnant tissues. This "flushing" can also contribute to the temporary achiness as our body rebalances. So, while it might be uncomfortable for a short period, this post massage soreness is often a sign that our body is responding positively to the treatment and working towards healthier, more pliable muscles.

What are the main causes of muscle soreness after a massage?

Several factors contribute to why we might feel sore after a massage:

• Muscle Manipulation: Massage therapists work to release tension, break down adhesions, and improve flexibility in our muscles. This hands-on manipulation can stimulate areas that haven't been worked on in a while or are chronically tight, leading to a sensation akin to having exercised those muscles.
• Breaking Up Adhesions and Knots: Over time, our muscles can develop "knots" or adhesions—bands of rigid muscle tissue. A massage therapist applies pressure to these areas to encourage them to release. This process is like a mini-workout for our muscles, causing micro-traumas that trigger the healing and repair cycle, resulting in soreness.
• Working Underused Muscles: If we have a sedentary lifestyle or haven't had a massage recently, certain muscles might be underused or perpetually contracted. A massage can "wake up" these muscles, and the sudden activity can lead to soreness as they adjust and re-engage.
• Therapist Pressure: The intensity of the massage plays a significant role. If the therapist applies deeper pressure than our muscles are accustomed to, or if we have a low pain tolerance, we're more likely to experience soreness. This is why communication with our therapist is key.
• Individual Sensitivity: Everyone's body reacts differently. Factors like our general fitness level, hydration status, stress levels, and even hormonal fluctuations can influence how much soreness we experience and how long it lasts.

How long is it normal to be sore?

Typically, post massage soreness subsides within a day or two. After deep tissue work or if it's your first massage in a while, discomfort can last from a few hours up to 48 hours. In some cases, it may last up to three to five days (Healthline).

The peak soreness often occurs the day after the massage. Factors influencing the duration include:

• Intensity of the massage: Deeper, more intense massages generally lead to longer-lasting soreness.
• Our body's reaction: Some individuals are more sensitive or prone to soreness than others.
• Frequency of massages: If we receive massages regularly, our muscles tend to become more accustomed to the manipulation, potentially reducing the duration and intensity of soreness.
• Overall health and hydration: Being well-hydrated and having good overall health can contribute to faster recovery.

If the soreness persists beyond a few days or becomes increasingly severe, it's a good idea to consult a healthcare provider, as it could indicate something more than typical post-massage discomfort.

Are certain types of massage more likely to cause soreness?

Yes, absolutely. The likelihood and intensity of post massage soreness are often directly related to the type of massage we receive. Generally, massages that involve deeper pressure and more targeted work on muscle tissues are more prone to causing soreness.

• Deep Tissue Massage: This is perhaps the most common culprit for post-massage soreness. Deep tissue massage focuses on the deeper layers of muscle and fascia, using stronger pressure to release chronic muscle tension and knots. This intense manipulation often leads to more pronounced soreness as the therapist works to break down adhesions and stimulate healing.
• Sports Massage: Similar to deep tissue, sports massage often involves intense techniques to address muscle imbalances, reduce recovery time, and prevent injuries in athletes. Due to the focus on specific muscle groups and the often vigorous nature of the techniques, soreness is a very common outcome.
• Remedial Massage: This therapeutic approach aims to treat specific musculoskeletal issues by challenging muscular restrictions. While highly effective, it can lead to soreness as the therapist works to restore movement and ease in affected areas.
• Trigger Point Therapy: This technique involves applying sustained pressure to specific "trigger points" or hyper-irritable spots in muscles. Releasing these points can be quite intense during the massage and often results in localized soreness afterward.
• Swedish Massage: Generally, Swedish massage, which focuses on relaxation and superficial muscle tension using long, flowing strokes, is less likely to cause significant soreness. While some mild tenderness might occur, it's typically much less intense and shorter-lived than with deeper modalities.

Here's a quick comparison:

9 Effective Ways to Relieve Soreness After a Massage

Experiencing post massage soreness can be a temporary hurdle, but it doesn't have to diminish the overall benefits of our session. The good news is there are many effective self-care strategies we can employ to accelerate our recovery and minimize discomfort. Listening to our body and giving it the support it needs is crucial for a smooth bounce-back.

1. Hydrate to Flush and Replenish

One of the simplest yet most effective ways to combat post massage soreness is to hydrate diligently. During a massage, increased blood flow and lymphatic drainage can help release metabolic waste products from our muscles. Drinking plenty of water helps our body efficiently flush out these toxins and rehydrate muscle tissue. Dehydration can exacerbate muscle aches, making us feel more tender and prolonging recovery.

We recommend drinking at least eight glasses of water throughout the day, both before and after our massage. Opting for healthy fluids like coconut water, fresh juice, or herbal teas can also contribute to our hydration levels and replenish lost electrolytes and minerals.

2. Apply Heat Therapy

Heat therapy is a fantastic way to soothe sore muscles and promote recovery after a massage. The warmth helps increase blood flow to the treated areas, which delivers oxygen and nutrients essential for muscle repair. It also helps relax tight muscles and alleviate discomfort.

We can apply heat using a heating pad, a warm compress, or even a hot towel. Apply warmth to the skin for about 15-20 minutes at a time. This is particularly effective for general muscle stiffness and aches. For optimal results, we typically wait at least an hour after our massage before applying heat to allow our body to adjust.

3. Take a Soothing Bath

Immersing ourselves in a warm bath or taking a hot shower can provide soothing relief to sore muscles after a massage. The warmth helps relax our muscles and alleviate discomfort. We can also add Epsom salts to our bath, as they contain magnesium, known for its muscle-relaxing benefits. According to the Cleveland Clinic, magnesium can play a role in pain management and contribute to muscle relaxation.

We recommend soaking for 15-20 minutes in a warm bath with Epsom salts. This combination of warmth and magnesium can help ease tension and promote a deeper sense of relaxation, making it an excellent ritual for managing post massage soreness.

4. Perform Gentle Stretches

Gentle stretching after a massage is crucial for improving flexibility, enhancing circulation, and preventing stiffness. Our muscles will be sensitive after a massage, so we should focus on slow, controlled movements rather than aggressive stretching. Harvard Health Publishing emphasizes the importance of stretching for maintaining flexibility and range of motion.

Here are three simple post-massage stretches we can try:

• Neck Rolls: Gently roll our head from side to side, bringing our ear towards our shoulder, then slowly rotating our chin towards our chest. Repeat a few times in each direction.
• Cat-Cow Stretch: On our hands and knees, arch our back like a cat, tucking our chin to our chest, then slowly drop our belly towards the floor, lifting our head and tailbone. This helps gently mobilize the spine and back muscles.
• Gentle Hamstring Stretch: While sitting or standing, extend one leg forward with a slight bend in the knee. Hinge at our hips, keeping our back straight, until we feel a gentle stretch in the back of our thigh. Hold for 30 seconds and repeat on the other side.

5. Prioritize Rest and Sleep

Our body performs most of its repair and regeneration while we sleep. Adequate rest is paramount for recovering from post massage soreness. During deep sleep, our body releases human growth hormone (hGH), which is vital for muscle repair and growth. As noted by the Sleep Foundation, protein synthesis, the process of building new muscle tissue, also peaks during sleep.

After a massage, especially a deep tissue session, we should avoid strenuous physical activity for at least 24 hours. Instead, we should prioritize relaxation and aim for 7-9 hours of quality sleep. Light activities like a short walk are fine and can aid circulation (active recovery), but intense workouts should be postponed to allow our muscles sufficient time to heal and adapt.

6. Use a Topical Pain Relief Cream

For targeted relief from post massage soreness, a high-quality topical pain relief cream can be incredibly effective. Products like Neuropasil are formulated to provide fast-acting, soothing comfort directly to the affected muscles. Our creams leverage ingredients like Menthol for a cooling sensation that helps numb pain, and Aloe and Urea for their moisturizing and skin-penetrating properties, ensuring active ingredients reach deep into the muscle tissue.

Neuropasil is trusted by many for various types of pain, including neuropathy, sciatica, fibromyalgia, plantar fasciitis, and general aches and pains. Athletes, in particular, find our creams beneficial for treating and recovering from sore muscles. Applying a cream directly to the sore area allows for localized relief, helping to reduce inflammation and discomfort without systemic side effects.

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7. Support Recovery with Proper Nutrition

What we eat plays a crucial role in how our body recovers from post massage soreness. A diet rich in anti-inflammatory foods can help manage the body's natural inflammatory response and provide the necessary nutrients for muscle repair, as highlighted by Harvard Health Publishing.

We should focus on consuming foods that are packed with Omega-3 fatty acids and antioxidants. These nutrients help reduce inflammation and protect our cells from damage.

Here are some anti-inflammatory foods to incorporate into our diet:

• Berries: Blueberries, strawberries, raspberries are rich in antioxidants.
• Fatty Fish: Salmon, mackerel, sardines provide abundant Omega-3s.
• Leafy Greens: Spinach, kale, collard greens are high in vitamins and antioxidants.
• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds offer healthy fats and protein.
• Turmeric and Ginger: These spices have potent anti-inflammatory properties.

Pairing these with adequate protein intake (around 20-40 grams after activity, according to the International Society of Sports Nutrition) and complex carbohydrates ensures our muscles have the building blocks and energy needed for optimal recovery.

8. Practice Mindfulness and Relaxation Techniques

The mind-body connection is powerful, and engaging in mindfulness and relaxation techniques can significantly help manage post massage soreness. Stress and tension can heighten our perception of pain, while relaxation can help release muscle guarding—a subconscious tensing of muscles in response to discomfort.

Techniques like guided meditation, deep breathing exercises, or a body scan meditation can help us become more aware of our body's sensations without judgment, allowing us to actively relax tense areas. The American Psychological Association notes that mindfulness can help people manage symptoms of pain by promoting relaxation and reducing stress. This mental approach can lower feelings of soreness by calming our nervous system and promoting overall relaxation, helping our muscles to truly let go.

9. Know When to Use Over-the-Counter Pain Relief (If Advised by Your Healthcare Provider)

In certain cases, if post massage soreness is particularly bothersome, nonprescription pain relievers can be considered. Over-the-counter medications such as ibuprofen (a non-steroidal anti-inflammatory drug or NSAID) or acetaminophen can help alleviate discomfort and break the pain cycle, allowing our muscles to relax and recover.

However, it's crucial to use these medications safely and as directed. We should always consult a healthcare provider before taking any medication, especially if we have underlying health conditions or are taking other medications. While NSAIDs can reduce pain and inflammation, they can also inhibit the initial inflammatory response that is necessary for muscle repair, as noted by the Cleveland Clinic. Therefore, they should be used judiciously and not as a long-term solution.

How to Prevent Post-Massage Soreness Before Your Next Session

While post massage soreness is often a normal part of the therapeutic process, there are proactive steps we can take to minimize its intensity and duration for future sessions. Preparing our body and communicating effectively with our therapist are key to a more comfortable experience.

The Critical Role of Communication

Effective communication with our massage therapist is perhaps the most important preventive measure. Before and during our session, we should openly discuss:

• Pressure Tolerance: Let our therapist know our preferred pressure level. If it feels too intense or painful at any point, we must speak up. A good therapist will adjust their technique to our comfort.
• Voicing Discomfort: If a technique feels like pain rather than therapeutic pressure, or if we have specific sensitive areas, we should communicate this immediately.
• Setting Treatment Goals: Clearly articulate what we hope to achieve from the massage (e.g., relaxation, pain relief for a specific area like sciatica, general muscle tension release). This helps the therapist tailor the session.
• Informing About Health History: Provide a thorough medical history, including any injuries (past or recent), chronic conditions (like fibromyalgia or plantar fasciitis), medications (especially blood thinners), allergies, or recent illnesses. This information allows the therapist to choose appropriate techniques and avoid contraindications.
• Finding the Right Therapist: Experiment with different types, pressures, and massage therapists to find the best fit for our goals and needs. A therapist who listens and adapts is invaluable.

Prepare Your Body Adequately

Preparing our body before a massage can also help reduce post massage soreness:

• Pre-Massage Hydration: Just as hydration is important for recovery, it's crucial beforehand. Being well-hydrated helps our muscles remain pliable and responsive to the massage.
• Avoiding Large Meals: Eating a heavy meal right before a massage can cause discomfort, as our body will be busy digesting. A light snack a couple of hours prior is usually fine.
• Arriving Relaxed: If possible, try to arrive at our session a few minutes early to de-stress and mentally prepare. Starting the massage in a relaxed state can make the muscles more receptive to the work.

Schedule Massages Regularly

Getting massages on a consistent basis can significantly reduce the likelihood and intensity of post massage soreness. Regular sessions help our muscles develop "memory," becoming more accustomed to manipulation and less prone to intense reactions. Our body acclimatizes to the therapeutic work, making muscles more pliable and less resistant to change. This consistency helps maintain muscle health, prevent the buildup of severe tension, and reduces the "shock" to our system that infrequent massages can sometimes cause. Over time, we'll maximize the benefits and minimize the discomfort.

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When to Be Concerned and Seek Medical Advice

While post massage soreness is generally a normal and temporary response, differentiate between typical discomfort and symptoms that might indicate a more serious issue. Listening to our body's warning signs is crucial for our health and safety.

Symptoms That Warrant a Doctor's Visit

We should seek medical advice if we experience any of the following symptoms after a massage, as they may indicate an issue beyond normal soreness:

• Sharp or Shooting Pain: Unlike the dull ache of muscle soreness, sharp, stabbing, or shooting pain could indicate nerve irritation or a more significant muscle strain.
• Pain Lasting Over 72 Hours: While deep tissue soreness can last up to 72 hours, if severe pain persists beyond this timeframe, or if it doesn't show signs of improving, it's best to consult a doctor.
• Significant Swelling or Bruising: Minor bruising can sometimes occur, especially with deeper work, but significant or rapidly spreading bruising, accompanied by swelling, could indicate a soft tissue injury or internal bleeding.
• Numbness or Tingling: These sensations, particularly if they extend down a limb, could suggest nerve compression or damage, which requires immediate medical attention.
• Fever: A fever after a massage is not a normal response and could be a sign of infection or an underlying medical condition.
• Increased Redness or Warmth: While some localized redness is normal, persistent, spreading redness or warmth could indicate an inflammatory reaction beyond typical soreness or even an infection.

It’s important to remember that massage therapy, while generally safe, does have contraindications for certain health conditions. For general information on massage therapy safety, we can refer to reputable sources like the National Center for Complementary and Integrative Health. If we have any concerns, it's always best to err on the side of caution and consult a healthcare professional.

Frequently Asked Questions about Post-Massage Soreness

Why does it feel like a 'good hurt'?

The term "good hurt" often describes the sensation experienced during or after a massage when the therapist is effectively working on tight, tense muscles or trigger points. This discomfort is typically a dull, deep ache that feels productive, much like the soreness after a satisfying workout. It's a sign that our muscles are being challenged, released, and stimulated to heal. This therapeutic pain is distinct from sharp, shooting, or unbearable pain, which indicates too much pressure or potential injury. When we experience this "good hurt," it usually means our body is adapting, and those previously restricted tissues are beginning to lengthen and relax.

Can I exercise after a massage?

It's generally recommended to avoid strenuous exercise for at least 24 hours after a massage, especially if we've had a deep tissue or therapeutic session. Our muscles have just undergone significant manipulation, and they need time to begin the repair process. Engaging in intense physical activity too soon can exacerbate post massage soreness, hinder recovery, or even increase the risk of injury.

However, gentle activity, such as a light walk or some of the mild stretches we discussed, can be beneficial. These activities promote circulation without overstressing the muscles, aiding in the removal of metabolic waste and bringing fresh nutrients to the healing tissues. Always listen to our body; if we feel particularly sore, prioritize rest over exercise.

Will I be less sore if I get massages more often?

Yes, absolutely! Consistency is key when it comes to massage therapy and minimizing post massage soreness. When we receive regular massages, our muscles become more accustomed to the manipulation. This can lead to them being more pliable, less prone to building up severe tension, and therefore, less reactive to the therapeutic work.

Think of it like exercise: the first few times we try a new workout, we're likely to be very sore. But with consistent training, our body adapts, and the soreness diminishes. Similarly, regular massages can help our body adapt, making each session more comfortable and effective, and reducing the intensity and duration of soreness afterward. It helps us maintain muscle health and maximize the long-term benefits of massage therapy.

Conclusion

Post massage soreness is a common and often positive indicator that our muscles are responding to therapeutic work. While it can be uncomfortable, understanding why it happens and knowing how to manage it can transform our recovery experience. From staying hydrated and applying heat to prioritizing rest and using targeted topical relief like Neuropasil, we have many tools at our disposal to ease discomfort and accelerate healing.

Remember the critical role of communication with our massage therapist and the importance of listening to our body's signals. By implementing these strategies, we empower ourselves to steer post-massage recovery effectively, ensuring we reap the full benefits of our massage therapy sessions and continue on our path to pain-free living.

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References

• American College of Sports Medicine. (n.d.). Delayed Onset Muscle Soreness (DOMS). Retrieved from https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-(doms).pdf?sfvrsn=8f430e38_2
• American Psychological Association. (2019). Mindfulness meditation: A research-proven way to reduce stress. Retrieved from https://www.apa.org/topics/mindfulness/meditation
• Cleveland Clinic. (n.d.). Magnesium Salts Solution. Retrieved from https://my.clevelandclinic.org/health/drugs/18112-magnesium-salts-solution
• Cleveland Clinic. (n.d.). Non-Steroidal Anti-Inflammatory Medicines (NSAIDs). Retrieved from https://my.clevelandclinic.org/health/treatments/11086-non-steroidal-anti-inflammatory-medicines-nsaids
• Harvard Health Publishing. (2021). Foods that fight inflammation. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
• Harvard Health Publishing. (2022). The importance of stretching. Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
• Healthline. (2019). Why Do My Muscles Feel Sore After a Massage? Retrieved from https://www.healthline.com/health/sore-muscles-after-massage
• Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. Retrieved from https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
• Malanga, G. A., et al. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine. Retrieved from https://www.tandfonline.com/doi/full/10.1080/00325481.2015.992719
• Mayo Clinic. (2021). Massage: Get in touch with its many benefits. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743
• National Center for Complementary and Integrative Health. (2019). Massage Therapy: What You Need to Know. Retrieved from https://nccih.nih.gov/health/massage/massageintroduction.htm
• Sleep Foundation. (2023). How Sleep Affects Athletic Performance. Retrieved from https://www.sleepfoundation.org/physical-activity/sleep-and-athletic-performance