Massage therapy is widely recognized for its ability to relieve tension, promote relaxation, and alleviate pain. However, it's not uncommon to experience some degree of body pain or soreness after a massage. This article explores the reasons behind post-massage pain, provides strategies for relief, and offers tips to prevent it.
Introduction
Many people schedule a massage to relax and relieve tight muscles, pain, or injury. As part of the healing process, some muscle soreness or tightness may occur afterward. Massage can stimulate areas of your body that you haven’t targeted recently, highlighting areas where you’re holding on to tightness. This article delves into why you might feel sore after a massage, how to minimize discomfort, and the different types of massage available.
Understanding Post-Massage Soreness
Experiencing mild soreness after a massage is quite common. This discomfort is similar to what you might feel after a workout or intense exercise. Mild post-massage soreness is an occasional issue that some people experience after a massage. While it can be uncomfortable, it is usually temporary. Feeling mildly sore after a massage is normal, but it should only last a day or two. This type of muscle pain or discomfort typically occurs after a massage and can last anywhere from a few hours to a few days. Post-massage soreness can feel similar to the soreness experienced after exercise and is usually characterized by aching muscles, tenderness, and tightness in the muscles.
What is Delayed-Onset Muscle Soreness (DOMS)?
Delayed-onset muscle soreness (DOMS) describes muscle pain and tenderness that typically develops several hours post-exercise, especially after unfamiliar eccentric muscle actions. While DOMS is likely a symptom of eccentric-exercise-induced muscle damage, it does not necessarily reflect muscle damage.
Normal vs. Excessive Soreness
Some soreness after a massage is normal and can be a sign that the massage has been effective. However, if the soreness is too intense or lasts longer than a few days, it is best to seek medical attention. If you’re still feeling sore after two days, it’s possible that the massage was too deep or there are other underlying issues If this is the case, it’s best to speak to your massage therapist about it, so they can adjust their technique for your next session.
Read also: Reducing Muscle Soreness After Massage
Why Does Post-Massage Soreness Occur?
We feel sore after massages for the same reason we feel sore after a good workout. “It forces blood into your muscles and helps bring in nutrients. This process can temporarily increase inflammation in areas that the body feels need attention.” Post-massage soreness can occur after any massage, but it is especially common after deep tissue massage.
Several factors contribute to post-massage soreness, including:
Muscle Manipulation
The pressure and movements during a massage can break apart spasms or micro-scars in the muscle fibers. This can lead to soreness similar to what you might experience after exercising. During a massage session, the manipulation of the muscles and the pressure applied can cause tiny tears in the muscle tissue. This can occur due to microscopic damage to muscle fibers during a massage session caused by the manipulation of the muscles and the pressure applied during the massage, which can cause tiny tears in the muscle tissue.
Inflammation Response
Your body might respond to the muscle manipulation by initiating an inflammatory response, which can cause soreness. As a result of this damage, the body initiates an inflammatory response, which releases chemicals that can cause pain and discomfort. This inflammatory response also triggers the repair and rebuilding of the muscle tissue, which can lead to increased muscle strength and flexibility over time.
Dehydration
If you’re not properly hydrated, it can contribute to soreness post-massage.
Read also: Achieve Weight Loss with CrossFit
Tense Muscles
If your muscles were particularly tense or knotted before the massage, the manipulation could lead to soreness as those knots are worked out.
Individual Sensitivity
Everyone’s body reacts differently to massage. Some people might be more sensitive and experience soreness even with a gentle massage.
Types of Massage
In addition, some types of massages may cause more physical soreness than others. For example, a deep tissue massage focuses on specific muscle groups, which could lead to more soreness as deeper pressure is applied to the muscles.
Effective Strategies to Relieve Sore Muscles After a Massage
Fortunately, there are several effective strategies to alleviate post-massage soreness:
Stay Hydrated
Just like you would hydrate after a workout, you should do the same after a massage. Aim to drink water before and after your massage session to reduce soreness. Staying hydrated is important to alleviate post-massage soreness. Drinking plenty of water before and after your massage can help flush out toxins and metabolic waste from your muscles, which can contribute to soreness and discomfort. Hydration also helps maintain the suppleness of the muscles and supports their healing process.
Read also: Transformations with Ozempic
In addition to water, you may also consider drinking coconut water, sports drinks, or other hydrating fluids that contain electrolytes. These can help replenish essential minerals and nutrients lost during exercise or massage. It is important to note that alcohol and caffeine can dehydrate the body, so it is best to avoid these before and after your massage.
Gentle Stretching
Engaging in light stretching routines after a massage session can help ease muscle tension and soreness. Stretching enhances flexibility and promotes blood circulation, aiding in the recovery process. Stretching gently can also help to increase blood flow and circulation in the muscles, which can help to reduce inflammation and promote healing.
Focus on gently stretching the areas that feel particularly sore or tense. However, it’s essential to proceed gently to avoid causing further irritation or strain to your muscles. To stretch gently after your massage, focus on your breath and relax your body. Begin with simple stretches that target the areas of your body that were worked on during your massage. It's important to stretch gently and slowly, avoiding sudden movements or jerking motions that could exacerbate post-massage soreness.
Warm Bath or Shower
Immersing yourself in a warm bath or taking a hot shower can provide soothing relief to sore muscles after a massage. A hot shower can help relax your muscles and increase blood flow, which can help reduce inflammation and promote muscle recovery. The warmth helps relax your muscles and alleviate discomfort. It can also help reduce stress and tension by providing a soothing and comforting experience.
However, it is important to note that you should wait at least an hour after your massage before taking a hot shower. This will give your body time to cool down and allow your muscles to relax. It is also pertinent to avoid using hot water on any areas that may be sensitive or tender due to the massage.
Epsom Salt Bath
You can also add Epsom salts to your bath, as they contain magnesium, known for its muscle-relaxing benefits. Epsom salts contain magnesium sulfate, which can help to relax your muscles and reduce inflammation. When added to a hot bath, Epsom salt helps to reduce swelling, relieve muscle aches and pains, and improve circulation.
To create an Epsom salt bath, simply add two cups of Epsom salt to a hot bath and soak for 15 to 20 minutes. Make sure to keep the water temperature comfortable, and after the bath, rinse off the salt and moisturize your skin to prevent it from drying out.
Heat or Cold Therapy
Applying ice packs (wrapped in a towel or washcloth to protect your skin) or a heating pad to the sore areas can encourage increased blood flow and reduce discomfort. Applying cold to the affected areas can help to reduce inflammation and swelling, which can cause discomfort and pain. Cold therapy can also relieve pain and swelling caused by other injuries or conditions, such as sprains or arthritis.
Heat therapy helps relax tense muscles and can relieve stiffness, while cold therapy can help reduce inflammation and numb the area. You can use an ice pack or a bag of frozen vegetables wrapped in a towel to apply cold therapy. Apply the cold pack to the affected area for 10-15 minutes at a time, several times a day. Make sure to take breaks between cold therapy sessions to allow your skin and muscles to recover.
Rest
Now isn’t the time to jump into an intense workout. Especially if you’re new to massages, you should allow your body enough time to rest and recover. Resting after your massage, it's important to allow your body time to rest and recover. Avoid engaging in any challenging physical activities that might stress your muscles even more. Resting allows your muscles to relax and helps your body fully benefit from the massage therapy.
Resting after your massage can take many forms. You may choose to lie down and relax, meditate, or take a nap. Whatever form of rest you choose, ensure it is free from distractions and stress.
Over-the-Counter Pain Relievers
In certain cases, nonprescription pain relievers such as ibuprofen or acetaminophen can be used to alleviate soreness after a massage. But you should consult a healthcare provider before taking any medication, especially if you have underlying health conditions or are taking other medications. These pain relievers can help manage discomfort, but they should be used cautiously and as directed.
Light Exercise
Engaging in gentle physical activities like walking, light stretching or practicing gentle yoga can aid in promoting blood circulation without exerting excessive strain on the muscles. Light exercises help prevent stiffness and encourage the release of endorphins, the body's natural pain relievers, assisting in reducing soreness.
Guided Meditation
Guided meditation is a powerful tool to help reduce post-massage soreness. It can help to calm the mind, reduce stress and tension, and promote relaxation and healing in the body.
Many types of guided meditations are available, ranging from simple breathing exercises to more complex visualizations and mindfulness practices with apps and recordings. You can find a quiet and comfortable place to sit or lie down, focusing on relaxing your body and mind and letting go of any stress or tension.
Herbs and Essential Oils
Certain herbs and oils contain natural anti-inflammatory and pain-relieving properties that can help to soothe sore muscles and promote relaxation.
Some herbs commonly used to reduce inflammation and promote relaxation include chamomile, lavender, and arnica. These herbs can be used in teas, tinctures, or topical creams.
Essential oils, such as peppermint, eucalyptus, and rosemary. These oils can be added to a warm bath or used in a massage oil to promote relaxation and relieve soreness.
Preventing Post-Massage Soreness
While some soreness after a massage is normal, you can take steps to minimize discomfort:
Communicate with Your Therapist
The best thing you can do to prevent post-massage soreness is to communicate with your massage therapist. They might suggest specific techniques for relief or adjust future sessions accordingly. Communicate with your therapist so you can get the most benefit from your massage.“If a technique does not feel therapeutic to you, but simply feels like pain, please speak up,” encourages Bodner. “We can make adjustments and we may be able to detect a problem area, but we cannot feel the intensity of your pain response.”
You can speak up at any point during the massage if you feel the pressure is too much or are experiencing pain or discomfort. A skilled massage therapist will always work within your comfort level and adjust the pressure and techniques as needed to ensure a comfortable and effective massage.
If a technique does not feel therapeutic to you, but simply feels like pain, please speak up,” encourages Bodner. “We can make adjustments and we may be able to detect a problem area, but we cannot feel the intensity of your pain response.”
Don’t forget communication is key when it comes to receiving a massage. By speaking up and sharing your preferences and concerns, you can ensure a safe and effective massage experience.
Provide Medical History
You should also tell your massage therapist about your medical history, changes to medications, allergies and recent illnesses. Each of these may factor into the massage techniques used and your body’s response to them. You should see a healthcare provider if you’re experiencing intense soreness after a massage for longer than a couple of days. If you have any past injuries, fractures or underlying conditions, be sure to discuss this with the provider and massage therapist so they’re fully informed. This way, you can get a massage that works best for your body and overall health.
Make sure that the establishment you’re going to employs Licensed Massage Therapists. An unlicensed therapist may accidentally injure a client, apply too much pressure and cause bruising, or damage.Before the massage, let the therapists know if you have any areas of your body that are particularly sensitive or any medical conditions that might affect the massage. This will help them tailor the massage to your individual needs and ensure it is as comfortable as possible.
Stay Hydrated
Drinking plenty of water before and after your massage can help flush out toxins and metabolic waste from your muscles, which can contribute to soreness and discomfort.
Choose the Right Type of Massage
There are several types of massage to choose from, all varying in pressure and intensity. This makes it easy to find at least one type that you enjoy and is most suitable for your goals and needs.
Swedish massage is one of the most common types in the Western world. Often referred to as classic massage, this gentle technique focuses on relieving muscle tension and promoting relaxation. Other options include aromatherapy, shiatsu, and hot stone. The amount of pressure applied to your muscles during a massage can contribute to post-massage pain. Also called an aromatherapy massage, it’s typically a gentle massage. This type of massage combines light to medium pressure and gentle, flowing strokes and circular motions, similar to Swedish massage. The aroma oil massage uses essential oils to enhance the experience and promote relaxation and well-being.
Deep tissue massage uses stronger pressure and may cause more soreness. It’s often used in people who have injuries or chronic pain. This type of massage targets deeper layers of muscle and connective tissue, making it effective for chronic tension and knots.
Thai massage incorporates stretching and deep pressure techniques, which can be intense, leaving muscles feeling tender, especially for first-timers or those with tight muscles. Many may wonder, Is Thai massage a deep tissue massage, and is it painful? While some discomfort is normal, it’s essential to communicate with your therapist about your comfort levels. Trigger point, tuina, and sports massage are also options that use stronger pressure.
Maintain Regular Sessions
Your body will create muscle memory if you have frequent massages, so aim to be regular with your sessions when possible. Get massages on a consistent basis in order to maximize the benefits and minimize the discomfort.
Listen to Your Body
Let your therapist know if there are any places you want them to use a different type of pressure on or avoid altogether. Voice your intentions for the massage. A massage to relieve deep muscle knots will be quite different from a massage to stimulate relaxation, so keep this in mind. It’s also important to let your therapist know if you have any medical concerns or injuries.
It’s important to establish open communication with your therapist. Before your appointment, talk to them about any concerns you have regarding your body and discuss the pressure you prefer. Your therapist will check in during the massage, but if you feel uncomfortable or want them to try a different pressure, speak up. The massage shouldn’t feel painful at any time.
When to Seek Medical Advice
While soreness after a massage is usually nothing to worry about, it’s important to communicate with your therapist so you can get the most benefit from your massage. You should see a healthcare provider if you’re experiencing intense soreness after a massage for longer than a couple of days. Talk to your doctor about massage options if you:
- Have cancer
- Are pregnant
- Have burns or wounds
- Have a fracture
- Have a bleeding disorder
- Take blood-thinning medications
- Have severe osteoporosis
- Have severe thrombocytopenia
- Have deep vein thrombosis
If you experience pain that’s severe or long lasting, it could be due to an underlying condition or untreated injury. Either way, it’s important that you have a consultation to decide upon the best treatment plan.
Research on Massage and Muscle Soreness
Research has explored the effects of massage on DOMS and other markers of muscle damage. A study using an arm-to-arm comparison model examined the effects of massage on DOMS, muscle strength, range of motion (ROM), swelling, and a biochemical marker of muscle damage in the blood. The study found that delayed-onset muscle soreness was significantly less for the massage condition. Massage treatment also had significant effects on plasma creatine kinase activity and upper arm circumference.