Is It Normal to Be Sore After a Massage? 9 Ways to Relieve Soreness

Is it normal to be sore after a massage? Many people schedule a massage to drift into a state of relaxation and find relief from muscle tension or pain. However, as part of the healing process, it’s not unusual to experience some muscle soreness or tightness afterwards.

Massage therapy, much like a workout, can stimulate areas of your body that haven’t been engaged recently. If a particular spot on your body has been painful, you might unconsciously avoid it, leading to tension. A massage can bring this hidden tightness to light.

Is It Normal to Be Sore After a Massage?

The simple answer is yes. Feeling sore after a massage is a natural response. This soreness, known as delayed onset muscle soreness (DOMS), occurs as your muscles react to physical manipulation and begin healing. It’s akin to the soreness you might feel after a workout.

GMB Fitness | Unsplash | Feeling sore after a massage is a natural response.

When muscles are not accustomed to manipulation, they can respond with inflammation and tenderness. For example, if you feel neck pain after a massage, it may indicate that you hold a lot of tension in that area, possibly due to prolonged desk work or repetitive forward bending.

9 Ways to Relieve Soreness

Post-massage soreness usually subsides within a day or so, but there are several ways to alleviate the discomfort:

1. Stay Hydrated

Drinking plenty of water before and after your massage helps flush out toxins released during the session. Avoid alcoholic, sugary, and caffeinated drinks. Opt for coconut water, fresh juice, or herbal teas to stay hydrated and support muscle recovery.

2. Stretch It Out

Gentle stretching after a massage can release muscle tension, improve flexibility, and enhance circulation. It’s a mindful way to connect with your body and alleviate stress.

3. Heat Therapy

Applying heat promotes relaxation. Consider a hot shower, a sauna visit, or a warm bath with baking soda or Epsom salt. You can also use a heating pad on sore areas for 15-minute intervals.

4. Essential Oils

Essential oils like lavender, eucalyptus, and peppermint can be beneficial for pain relief. Add a few drops to your bath, or use a diffuser. Mix essential oils with a carrier oil and massage into the skin for topical application.

5. Topical Treatments

Muscle rubs or CBD lotions are excellent for localized pain relief. To enhance the effects, apply the ointment while giving yourself a mini-massage.

6. Herbal Relief

Herbs like turmeric, ginger, and arnica may help reduce inflammation and promote muscle relaxation. These can be taken as capsules, tinctures, or brewed into teas.

7. Rest

Allow your body to rest and recharge. Elevate your feet, listen to calming music, read, or take a nap. Resting helps your muscles recover more efficiently.

Pixabay | Pexels | Resting after massage helps your muscles recover more efficiently.

8. Guided Meditation

Mindfulness practices such as guided meditation, body scans, or yoga nidra can help you relax further. These techniques encourage a deeper connection with your body, helping to release tension.

9. Cold Therapy

Applying an ice pack to sore areas can reduce inflammation and alleviate soreness. For broader relief, consider an ice bath or use a small container of ice to target specific spots.

Types of Massage

Various massage techniques exist, each with different pressure levels and benefits. Swedish massage, often called classic massage, is a gentle technique that relieves muscle tension and promotes relaxation. Other options include aromatherapy, shiatsu, and hot stone massage.

Deep tissue massage, known for its stronger pressure, is often used to address injuries or chronic pain but may lead to more post-massage soreness. Trigger point, tuina, and sports massages also involve deeper pressure.

When to See a Doctor

Consult a doctor if you experience severe or prolonged pain after a massage, especially if the cause is unclear. Chronic pain could indicate an underlying condition or untreated injury. Your doctor can help determine the best treatment plan for your situation.

Massage may not suit everyone, particularly those with certain medical conditions. Always discuss your health status with your doctor before undergoing massage therapy if you have cancer, are pregnant, have burns or wounds, fractures, a bleeding disorder, or are on blood-thinning medications.