Sore After Massage? Why It Happens and What to Do.

Massage therapy is great for those seeking relief from muscle pain and tension. However, it’s not uncommon to experience short-term soreness for a few hours or even a couple of days following a massage session. This is known as DOMS (or Delayed Onset Muscle Soreness).

If you experience shortness following your session, don’t worry or think that your massage therapy has been ineffective. In this guide, we will explore what may be causing your soreness and what you can do to lessen the symptoms.

Why am I experiencing soreness after a massage?

Muscle soreness or tightness can last for hours or even days after a massage, depending on how your body uniquely reacts and how effectively the soreness is managed. This soreness can occur when the soft tissues of your body are manipulated during massage therapy and stretched to alleviate knots and adhesions.

When muscle groups become tight or kinked, they become more rigid. To provide relief, your therapist will stretch, loosen, and break up these muscle group knots. While the massage will improve blood flow to the tight areas and set up your muscles for recovery, it’s common to experience soreness or inflammation in these problematic areas.

More pressure may also be needed if you have been experiencing issues for a prolonged time or if you request a more intensive massage technique. Understandably, increased pressure often means more noticeable soreness, tightness, or achiness.

Your massage therapist will aim to provide tension relief by gently challenging your soft tissues and coaxing your muscles to achieve a new range of motion, rather than forcing them to release pain. A skilled therapist can incorporate optimal speed, depth, and pressure to provide you with the best results from your session.

How to reduce post-massage soreness

Luckily, there are some things you can do after a massage session to reduce your likelihood of soreness and its severity.

Stay Hydrated

Be conscious of your water intake before and after your massage session. When your muscles are hydrated, they become more flexible. In addition to water, you can stay hydrated with other healthy drinks like fresh fruit juice, refreshing vegetable juice, herbal tea, or coconut water.

Gentle stretching

After your message, do some gentle stretching. Pay special attention to any troubled spots to release muscle tension and improve flexibility. Avoid intense exercise, though, to prevent overworking those muscles immediately after a massage.

Warm bath with Epsom salt

Consider taking a warm bath with Epsom salts for 20-40 minutes. (½ cup to 1 cup typically works well.) Epsom salts are highly effective in helping your body eliminate toxins and reduce muscle inflammation. Moreover, their beneficial magnesium can be absorbed through your skin.

You can also try placing a heating pad or a hot rice bag on any problematic areas that received attention during your session. Do this for around 15 minutes.

Essential Oils

Essential oils are also effective for relieving those post-massage aches. A few drops in your bath should do.

Herbal Remedy

Did you know some herbs can help with muscle relaxation and lower the symptoms of inflammation? Consider adding herbs like turmeric, clove, black pepper, ginger, garlic, and cinnamon to your tea or taking them separately as a capsule.

Cold Therapy

Cold therapy is as effective as hot therapy. Consider applying an ice pack to sore areas for around 15 minutes at a time, throughout the day. Alternatively, you can take an ice bath to get rid of inflammation, enhance blood circulation, and ease soreness.

Rest

Make sure to get plenty of rest after your massage to recharge your body and allow your muscles to heal.

Final Wrap

There is nothing like a massage from an expert therapist to rejuvenate your body and mind. Remember, some soreness is normal after a massage - your body is seeking to heal itself. Typically, this should subside within a day.

Take advantage of the muscle memory that your body creates with regularly scheduled massage sessions. The more consistent you are, the less likely you are to experience soreness after a massage session.