Unlock the Secrets to Rapidly Relieve Soreness After a Massage – Expert Tips Inside!

You likely schedule a massage hoping to drift into a state of relaxation and find relief from muscle tension, pain, or injury. However, it's not uncommon to experience some degree of muscle soreness or tightness afterward as part of the healing process. Similar to the soreness felt after a workout, a massage can stimulate areas of your body that haven't been recently targeted. If you're experiencing pain in a specific area, you might unconsciously avoid it, leading to tension. A massage can highlight these areas where you're holding onto tightness.

Why Soreness Occurs After a Massage

It's normal to feel sore after a massage. After stimulating muscles that you may not usually use, you might experience delayed onset muscle soreness. This is a physical response to the inflammation as your body heals. This can happen if your muscles aren’t accustomed to massage. In the same way that your body gets used to working out, your muscles need time to get used to being manipulated in certain ways.

You may experience inflammation and soreness in areas that need healing. If you have neck pain after a massage, for example, it can be a sign that you carry a lot of tension in that area. You may have limited flexibility and mobility in your neck due to working at a desk or bending forward repeatedly. If you haven’t had a massage recently or if it’s your first one, it’s more likely that you will feel sore afterward. Your body will create muscle memory if you have frequent massages, so aim to be regular with your sessions when possible. Usually, any post-massage soreness will subside within a day or so. In the meantime, there are several ways to relieve soreness.

Post-massage aches are the feelings of discomfort or soreness that can be experienced after receiving a massage. This can be experienced anywhere from immediately after the session to several days later. This is a common occurrence and can range from mild to severe. It can be caused by a number of factors, including the type of massage, the intensity of the massage, and the individual’s physical condition.

Various factors can affect the outcomes of a massage therapy and the aches you experience after it may be due to these:

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Overexertion: The most common cause of post-massage aches is overexertion, which occurs when a massage therapist applies too much pressure to a particular area of the body. This can cause soreness and aching in the area that was massaged.
Dehydration: Dehydration can cause the muscles to become stiff and sore, while muscle tightness can cause the muscles to become overworked and sore.
Poor Posture: It can also contribute to post-massage aches, as it can put extra strain on the muscles.
Massage Therapist’s Experience: Therapists have different levels of expertise and the techniques they use may or may not work efficiently on the client which can lead to post-massage aches

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. Some of the reasons you may experience soreness after a massage include:

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.
Inflammation response. Your body might respond to the muscle manipulation by initiating an inflammatory response, which can cause soreness.
Dehydration. If you’re not properly hydrated, it can contribute to soreness post-massage.
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.

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.

When a therapist starts stimulating your muscles, blood will start flowing into them bringing in nutrients and taking out toxins. Chances are that your therapist is also looking to reduce your knots, which can be an uncomfortable experience. Knots that form deep in the muscles usually require a lot more force to break up.

Another reason why you are experiencing pain is that your body is not used to a massage. The parallels with exercise increase here, as this is the same type of soreness you experience when going to the gym after a long time. Soreness is usually a good sign when you are done with your massage, as it means that the techniques worked as intended.

Types of Massage and Soreness

Certain types of massage, such as deep tissue, are more likely to cause post-massage soreness. 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.

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.

There are many massage techniques that can be used to provide relief. Each type of massage has its own set of benefits, so it’s important to find the right one for your specific needs. Go over these and see which one suits you best:

Swedish Massage: This is a gentle massage technique that focuses on relaxation. It involves long, flowing strokes that are designed to relax the body and reduce tension. The aroma oil massage uses essential oils to enhance the experience and promote relaxation and well-being. 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.
Deep Tissue Massage: This massage focuses on specific areas of tension in the body. It uses deep pressure to target the deeper layers of muscle tissue and help increase flexibility and improve circulation. Know more about the Benefits of Deep Tissue Massage and all the wonders it can do for you. This type of massage targets deeper layers of muscle and connective tissue, making it effective for chronic tension and knots.
Trigger Point Massage: This type of massage is designed to target specific areas of tension in the body. It uses pressure to release tight muscles and reduce pain3.
Sports Massage: This massage is specifically designed to help athletes recover from injuries and reduce fatigue. It focuses on improving flexibility and range of motion.
Shiatsu Massage: This type of massage is based on traditional Chinese medicine and focuses on using pressure points to promote healing. It is designed to reduce stress and improve overall wellbeing.
Hot Stone Massage: This massage involves the use of heated stones to provide a deep, relaxing massage. The heat provides muscle relaxation and reduces tension.
Reflexology Massage: This type of massage focuses on the feet and hands. It uses pressure points to target specific areas of the body and promote healing.
Thai Massage: 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. While some discomfort is normal, it’s essential to communicate with your therapist about your comfort levels.

If you’re super sensitive, have a lot of pain or tension, or simply want to avoid feeling sore afterward, opt for a massage that uses a light, gentle pressure.

If a technique does not feel therapeutic to you, but simply feels like pain, please speak up. We can make adjustments and we may be able to detect a problem area, but we cannot feel the intensity of your pain response.

Minimizing Discomfort and Relieving Soreness

Fortunately, the soreness you experience after a massage rarely lasts longer than a few hours or two days. However, those two days can be very difficult to work through because of the soreness.

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When it comes to post-massage aches, there are many ways to soothe your body. Here are some solutions for this temporary soreness:

Stay Hydrated: Drink plenty of water before and after your massage. Avoid alcoholic, sugary, and caffeinated drinks. Along with water, opt for healthy options such as coconut water, fresh fruit or vegetable juice, or herbal teas.When the body is dehydrated, it can cause the muscles to become tight and sore, making post-massage aches worse. Drinking lots of fluids is one of the most effective solutions that helps to replenish the body's fluids and reduce muscle tension. Drink plenty of water before and after a massage, as well as throughout the day. 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. Hydration also helps maintain the suppleness of the muscles and supports their healing process.
Stretch it out: Following your massage, do a few gentle stretches on your own. This helps release muscle tension, improve flexibility, and improve circulation. It’s also a great way to tune into your body, alleviate stress, and quiet your mind.After a massage, doing some light exercise can alleviate post-massage aches and pains. Stretching helps to relax tight muscles, improve circulation, and reduce inflammation. It can also help to reduce stress and tension in the body. When stretching after a massage, be sure to use slow and gentle movements. Avoid any sudden or jerky motions. Focus on the area that was massaged and take deep breaths to relax.
Heat therapy: Warm your body up to promote relaxation. Take a hot shower or go to the sauna. Add baking soda or Epsom salt to a bath and soak for up to 30 minutes. You can also use a heating pad or hot rice bag on any painful areas for up to 15 minutes at a time. An excellent way to provide relief from post-massage aches is taking a warm bath with Epsom salts. This particular salt contains magnesium sulfate, which helps relax muscles and reduce inflammation. Adding a few cups of Epsom salt to a warm bath can help soothe post-massage aches, reduce swelling, and increase circulation. Additionally, Epsom salt can help reduce stress and anxiety, as well as improve your mood and promote better sleep.
Essential oils: You can also use essential oils for pain relief. Add a few drops to your bath or shower or use a diffuser. Or, you can combine essential oils with a carrier oil for topical application or to use in a compress. Aromatherapy is a natural, holistic approach to providing relief from post-massage aches. This process uses essential oils, which are concentrated extracts from plants and herbs. When applied to the skin, these oils can provide therapeutic benefits, including pain relief, relaxation, and improved circulation. Essential oils can be used in different ways, such as in a bath, massage oil, or diffuser. Some of the most popular essential oils for post-massage aches include lavender, eucalyptus, peppermint, and rosemary.
Topical treatment: Applying a muscle rub or CBD lotion is also a great way to administer self-massage a few times per day. You can spend a few minutes applying the ointment while giving yourself a mini-massage in the process.
Herbal relief: There are several herbs that may stimulate muscle relaxation and reduce inflammation. You can take them as a capsule, tincture, or tea. A great way to help relieve pain and discomfort is using herbal supplements. These are natural, plant-based remedies that have been used for centuries to treat various ailments. Some of the most popular herbal supplements for post-massage aches include turmeric, ginger, and Boswellia. Turmeric and Boswellia are powerful anti-inflammatories that can help reduce muscle pain and inflammation, while ginger has been shown to reduce muscle soreness and stiffness. Taking these herbal supplements before and after a massage can help reduce post-massage aches and pains.
Rest: Take time to rest and recharge. If you can, build in time to rest after your massage. Elevate your feet and legs with pillows and take some time to listen to your favorite music, read a book, or sleep. One of the best solutions for post-massage aches is getting adequate sleep. After a massage, your body is in a relaxed state, so it is important to give it the necessary rest and recovery time. It will help your body to recuperate and reduce any residual soreness. Additionally, getting adequate sleep will help to improve your overall health and well-being. 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. 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.
Guided meditation: Lie on a cushioned mat or bed and listen to a mindfulness recording. This could take the form of a guided meditation, a body scan, or yoga nidra. Check in with your body and notice where you can release tension. 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.
Cold therapy: Use an ice pack on any painful areas for 15 minutes at a time a few times per day. Or, take an ice bath to relieve inflammation, alleviate soreness, and boost blood flow. To target a small area of the body, you can use a small container of ice. Ice treatment helps reduce swelling and inflammation, as well as reduce pain and stiffness (2). To use this method, wrap a few ice cubes in a towel and apply it to the affected area for 10-15 minutes. Make sure to move the ice around so that it does not remain in one spot for too long. You can also use a cold pack if you have one available. Ice treatment is most effective when used within the first 24 hours after a massage.

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. 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.

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. Heat therapy helps relax tense muscles and can relieve stiffness, while cold therapy can help reduce inflammation and numb the area.

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.

Icing and over-the-counter ‘analgesic creams’ can prove to be effective, as they can restrict blood flow to specific areas. You can also try taking a warm bath with Epsom Salts to soothe and relax your muscles.

Feeling Sick After Massage?

Feeling sick after a massage can be a disconcerting experience. You might have expected to leave the session feeling relaxed and rejuvenated. This reaction, while unpleasant, is not uncommon. Increased blood flow and circulation during a massage can also cause a shift in body chemistry. This shift can contribute to feelings of sickness.

Muscle manipulation during massage releases toxins into your bloodstream. This sudden influx may result in nausea or a headache. In some individuals, massages trigger a nervous system response. This can lead to digestive disruptions or flu-like symptoms. Moreover, dehydration can amplify these effects. When the body is dehydrated, it struggles to flush out released toxins.

Massages significantly increase blood circulation, which can affect how you feel afterward. Enhanced blood flow delivers nutrients to muscles but can also cause lightheadedness. Increased blood flow can also lead to a temporary overload on the body’s systems. This overload sometimes results in symptoms similar to post-workout fatigue or mild dizziness.

Deep tissue massages, which apply intense pressure, can lead to post-massage sickness. They engage deeper layers of muscle and fascia, potentially releasing more toxins. The intensity of deep tissue techniques can also lead to significant changes in circulation. This sudden alteration might result in temporary dizziness or fatigue.

Nausea is a frequent post-massage complaint. The body’s shift in circulation and toxin release can lead to stomach upset. Eating a light meal before a massage may help mitigate nausea. It prevents an empty stomach from reacting too intensely to internal changes. Headaches often stem from increased blood flow and toxin release. The body may temporarily struggle with these sudden changes. Similarly, dizziness can occur as circulation improves. Sitting up slowly post-massage reduces the risk of feeling lightheaded. Feeling fatigued post-massage is quite common. The body, adjusting to toxin release and increased circulation, may exhibit signs similar to post-exercise tiredness. Some people also report flu-like symptoms. These might include mild aches or chills as the body deals with released toxins.

Taking certain precautions can help prevent feelings of sickness after a massage. Proper hydration plays a crucial role in managing post-massage symptoms. Drinking plenty of water before a massage ensures your body can handle the increased circulation effectively. After your massage, continue staying hydrated to maintain this benefit. Consuming water helps your kidneys filter waste products more efficiently. Including beverages with electrolytes further supports hydration. Eating right before a massage influences how you feel afterward. A small, nutritious meal a few hours prior can provide the energy needed without overwhelming the digestive system. Opt for easily digestible foods like fruits, vegetables, or whole grains. These fuel your body without causing digestive distress. Eating appropriately also aids in preventing dips in energy, which can lead to dizziness.

Experiencing sickness after a massage can be unsettling. Fortunately, there are several remedies that can help. Rest is essential after a massage. Giving your body time to recover helps manage any symptoms effectively. A calm environment enhances the body’s ability to heal. Consider soft lighting and soothing music to create a restful atmosphere. Listen to your body and take breaks as needed. Resting allows your body to process and eliminate any released toxins effectively. While rest is important, gentle movement can also be beneficial post-massage. Light activities such as walking or simple stretching encourage circulation. Natural remedies can support the body’s recovery post-massage. Herbal teas, like ginger or chamomile, can soothe digestive discomfort and reduce nausea. Applying a warm compress eases muscle soreness. This simple measure can enhance comfort and encourage relaxation.

While post-massage sickness is usually temporary, there are times when seeking medical advice is wise. If symptoms persist beyond 48 hours, it may indicate an underlying issue. Severe symptoms such as intense headaches, dizziness, or persistent nausea should not be ignored.

When to Speak Up and Seek Medical Advice

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 you experience post-massage soreness that lasts longer than a few days or is accompanied by other symptoms such as fever, nausea, or excessive pain, consult a healthcare professional. This may indicate an underlying injury or condition that requires medical attention.

See your doctor if you have neck or back pain after a massage or on an ongoing basis, especially if you’re unsure of the cause. 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.

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

The Benefits Outweigh the Discomfort

Even though there may be some temporary discomfort after a massage, the long-term benefits can be worth it. Massages have many benefits, from reducing stress and tension to improving flexibility, circulation, and reducing inflammation. It may also help to improve sleep quality and reduce stress levels.

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