Is It Normal to Be Sore After a Massage? (And What You Should Do About It)
Getting a massage is supposed to be relaxing and healing—so why do some people feel sore afterward? If you’re wondering, “Is it normal to be sore after a massage?” the short answer is: Yes, it is. Especially after certain types of massage therapy, post-massage soreness is common and can even be a sign that your body is healing.
Why Am I Sore After a Massage?
Massage therapy involves manipulating soft tissues, like muscles, fascia, and tendons. During this process, your massage therapist may:
Break down knots or adhesions
Stimulate blood flow
Stretch tense muscle fibers
Trigger the release of lactic acid or built-up toxins
All of this can feel like a mild workout to your body, especially if it’s your first time or if the pressure applied was deep.
Post-massage soreness typically lasts between 24 to 48 hours. This can vary based on:
The type of massage
Your hydration levels
Your fitness level
Whether you had any underlying muscle tension
If your soreness lasts more than 3 days, or if the pain is sharp or worsening, it’s a good idea to consult with your massage therapist or a medical professional.
What Does Massage Soreness Feel Like?
Most people describe post-massage soreness as:
A dull ache
Similar to muscle soreness after a workout
Localized to areas where the massage therapist applied deeper pressure
If the sensation is more like a sharp pain, tingling, or numbness, that could indicate an issue that should be checked out.
How to Relieve Soreness After a Massage
Here are natural ways to reduce post-massage discomfort and help your body recover faster:
1. Hydrate Well
Drinking water helps flush out metabolic waste and toxins released during the massage.
2. Apply Heat or Cold
Use a warm compress to relax muscles.
Use ice packs for inflammation or swelling.
3. Take an Epsom Salt Bath
The magnesium in Epsom salt can help relax muscles and reduce inflammation.
4. Do Gentle Stretching
This keeps muscles from stiffening and maintains flexibility.
5. Rest and Avoid Strenuous Activity
Let your muscles recover for a day before doing heavy workouts.
When Should You Be Concerned About Massage Soreness?
If you experience any of the following, contact a healthcare provider:
Severe pain or bruising
Numbness or tingling
Soreness lasting longer than 3 days
Signs of infection (e.g., redness, warmth, fever)
Frequently Asked Questions (FAQs)
Is it normal to feel worse after a massage?
Yes, it’s called a healing crisis. Your body may go through a short period of discomfort as toxins and tension are released.
Why do deep tissue massages cause soreness?
Deep tissue massage works on the deeper layers of muscles and fascia, which can lead to temporary inflammation and soreness.
Should I drink water after a massage?
Absolutely. Hydration helps your body flush out toxins and lactic acid that were released during the massage.
How long should I wait before getting another massage?
Depending on your body, once every 1–2 weeks is ideal. If you’re sore, wait until the soreness subsides before your next session.
Can massage damage muscles?
When done by a licensed massage therapist, massage is very safe. Overly aggressive pressure, however, can cause microtears or bruising—so always speak up about pressure levels during your session.
Final Thoughts
So, is it normal to be sore after a massage? Definitely. Think of it as your body adjusting, healing, and responding to new movement patterns. Just like you might feel sore after a good workout, your muscles are processing the effects of the deep tissue work.
By understanding why post-massage soreness happens and how to care for your body afterward, you can make the most of your massage experience—and look forward to your next one with confidence.
