You schedule a massage to relax and relieve tight muscles, pain, or injury. However, you may feel some muscle soreness or tightness afterward as part of the healing process. Like post-workout soreness, massage can stimulate unused areas of your body, highlighting areas where you’re holding tension. This article explores why you may feel sore after a massage, how to minimize discomfort, and the types of massage available.
Why Soreness Occurs After a Massage
It’s normal to feel sore after a massage because of delayed onset muscle soreness after stimulating muscles that you may not usually use. This is a physical response to the inflammation as your body heals, especially 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. Also, you may experience inflammation and soreness in areas that need healing. For example, if you have neck pain after a massage, 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. Post-massage soreness is a common occurrence caused by the manipulation of soft tissues during a massage; understanding the different types and causes of soreness can help relieve discomfort and enhance your overall experience.
Acute Onset Soreness vs. Delayed Onset Muscle Soreness (DOMS)
During your massage session, you might experience two types of muscle soreness: acute onset soreness and delayed onset muscle soreness (DOMS). Acute onset soreness occurs immediately after your massage and typically dissipates within a few hours. This type of pain is usually due to increased blood and lymph flow, and muscle relaxation, which cause tight muscles to feel tender as they adjust. Conversely, delayed-onset muscle soreness takes longer to manifest.
Factors Influencing Post-Massage Soreness
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
The Role of Muscle Manipulation
One of the primary reasons you may feel sore after a massage is due to the therapist’s manipulation of your soft tissues, which helps break down adhesions, knots, and tension in your muscles. This process can cause microscopic tears in muscle fibers, leading to inflammation and the release of pain-causing substances like lactic acid - this is actually necessary for healing and regrouping your muscles.
Relieving Soreness After a Massage
Usually, any post-massage soreness will subside within a day or so. In the meantime, there are several ways to relieve soreness.
Hydration
Drink plenty of water before and after your massage and 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.
Hydration is essential before and after a massage because it helps the body eliminate toxins released during the massage, which can cause soreness if left in the system. Dehydration causes fatigue and pain in general; hence an increase of water intake post-massage helps relieve this discomfort. So be sure to drink plenty of water throughout the day to keep your body hydrated as much as possible. Also, vegetable juice or coconut water can also provide additional hydration while providing electrolytes that aid in preventing stiffness caused by excessive exercise or intense massages.
Gentle Stretching
Following your massage, do a few gentle stretches on your own to 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. Stretching after a massage can be an effective way to release muscle tension, improve flexibility, and enhance blood circulation.
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Post-massage stretching helps alleviate the muscle pain, or soreness by reducing the build-up of lactic acid in muscles that cause discomfort. In addition to promoting better physical health, regular stretches help improve sleep quality and reduce stress levels. It is important to note that stretching should always be performed within the limits of what feels comfortable for you as overstretching can lead to injury.
Heat Therapy
Warm your body up to promote relaxation by taking a hot shower or going to the sauna. Add baking soda or Epsom salt to a bath and soak for up to 30 minutes, or use a heating pad or hot rice bag on any painful areas for up to 15 minutes at a time. Heat and cold therapy can be effective treatment options for muscle aches and pains after a massage. Heat and cold therapy, such as using a hot shower or heating pad, can help relax muscles by dilating blood vessels and promoting blood flow. It’s best to use heat therapy 48 hours after the massage session since this is when soreness usually sets in.
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 Treatments
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.
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Herbal Relief
There are several herbs that may stimulate muscle relaxation and reduce inflammation. You can take them as a capsule, tincture, or tea. Some herbal options include turmeric, clove, black pepper, ginger, cinnamon, garlic, cayenne, and CBD.
Herbal supplements can help relieve pain and discomfort. 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. Rest and recovery after a massage session can significantly reduce soreness.
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. 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.
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.
Types 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.
- Deep tissue massage uses stronger pressure and may cause more soreness. It’s often used in people who have injuries or chronic pain.
- Trigger point, tuina, and sports massage are also options that use stronger pressure.
Other Massage Types
- Aromatherapy Massage: Uses essential oils to enhance relaxation and healing.
- Shiatsu Massage: Based on traditional Chinese medicine, using pressure points to promote healing and wellbeing.
- Hot Stone Massage: Involves heated stones to relax muscles and reduce tension.
- Reflexology Massage: Focuses on the feet and hands, using pressure points to target specific body areas and promote healing.
Communication is Key
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.
Communicating with your massage therapist is crucial for ensuring a comfortable and effective massage experience. Before the session begins, discuss any areas of concern or pain you may have so that your therapist can tailor the massage to your specific needs.
During the massage, provide feedback on pressure and let me know if anything feels uncomfortable. If you have had past injuries or surgeries, make sure to inform me so I can avoid causing any unwanted side effects. Effective communication can not only minimize soreness after a massage but also help maximize its benefits in reducing muscle tension and promoting relaxation.
It’s essential to remember that every individual has different pain tolerances and preferences when it comes to massages. Some people enjoy deep tissue massages with intense pressure while others prefer lighter strokes. That’s why clear communication before, during, and after the session is critical for getting just the right amount of pressure without experiencing severe pain or discomfort afterward. As your therapist, I want you to have an enjoyable experience, so don’t be afraid of speaking up about what you need to feel comfortable and relaxed.
When to Seek Medical Advice
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