Why Feeling Sore After a Deep Tissue Massage Is Normal

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Why Feeling Sore After a Deep Tissue Massage Is Normal

Have you ever felt sore or bruised after a deep tissue massage? If so, you are not alone. Many people experience some discomfort after receiving this type of massage, which involves applying firm pressure and slow strokes to reach deeper layers of muscle and connective tissue. But why does this happen, and is it something to worry about?

In this blog, we will explain why feeling sore after a deep tissue massage is normal and not harmful. We will also share some tips on how to prevent and treat post-massage soreness, and how to enjoy the benefits of deep tissue massage for your body and mind.

Causes of Post-Massage Soreness

To understand why you may feel sore after a massage, you need to know what happens to your muscles during a massage. A massage is a form of mechanical stimulation that applies pressure and movement to your soft tissues, such as your skin, muscles, tendons, and ligaments. This stimulates various physiological responses in your body, such as:

  • Increasing blood circulation and oxygen delivery to the muscles
  • Removing metabolic waste products and toxins from the muscles
  • Breaking down scar tissue and adhesions in the muscles
  • Relaxing muscle tension and spasms
  • Reducing inflammation and swelling in the muscles
  • Enhancing muscle repair and healing

These responses are beneficial for your health and well-being, but they can also cause some temporary discomfort in your muscles. This is because your muscles are undergoing a process of inflammation and healing after a massage, similar to what happens after exercise.

When your muscles are stimulated by a massage, they release chemicals called cytokines that trigger inflammation in the area. Inflammation is a natural and necessary response that helps your body heal and protect itself from infection and injury. However, inflammation can also cause pain, stiffness, and soreness in your muscles, especially if they are already damaged or overworked.

Another factor that contributes to post-massage soreness is the buildup of lactic acid in your muscles. Lactic acid is a byproduct of anaerobic metabolism, which occurs when your muscles do not get enough oxygen to produce energy. During a massage, your muscles use up more oxygen than usual, which can lead to lactic acid accumulation in the muscle fibers. Lactic acid can lower the pH of your muscles, making them more acidic and sensitive to pain.

The soreness you feel after a massage is often referred to as delayed onset muscle soreness (DOMS), which is the same type of soreness you experience after exercise. DOMS usually peaks within 24 to 48 hours after a massage and then gradually subsides within a few days. The severity and duration of DOMS depend on several factors, such as:

  • The type and intensity of the massage
  • The condition and sensitivity of your muscles
  • The frequency and duration of the massage
  • Your hydration and nutrition status
  • Your individual pain threshold and tolerance

Some types of massage, such as deep tissue massage, are more likely to cause soreness than others, because they apply more pressure and target deeper layers of muscle and connective tissue. Deep tissue massage can stimulate areas that are tight, injured, or underused, which can trigger inflammation and pain in those areas. However, this does not mean that deep tissue massage is harmful or should be avoided. On the contrary, deep tissue massage can help relieve chronic pain, improve blood flow, and reduce stress by releasing tension and knots in your muscles.

The bottom line is that feeling sore after a massage is normal and not harmful. It is a sign that your body is healing and adapting to the stimulation of the massage. However, if you want to prevent or reduce post-massage soreness, there are some things you can do before, during, and after your massage session. We will discuss these tips in the next section.

Prevention of Post-Massage Soreness

While some degree of soreness is normal and expected after a deep tissue massage, you may want to prevent or minimize it as much as possible. Here are some tips on how to prepare for a deep tissue massage and communicate with your massage therapist during the session.

  • Drink plenty of water before and after your massage. This will help to flush out toxins that can cause pain. 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.
  • Avoid eating a heavy meal before or immediately after your massage. A light meal or snack is best. Eating too much can make you feel uncomfortable and interfere with your digestion and blood circulation.
  • Warm up your muscles before your massage. You can do some gentle stretches, take a hot shower, or go to the sauna. This will help to relax your muscles and make them more receptive to the massage.
  • Choose a qualified, experienced, and attentive massage therapist. You can ask for recommendations from friends, family, or health professionals. You can also check online reviews, ratings, and credentials of massage therapists in your area. Look for someone who has specialized training and certification in deep tissue massage.
  • Communicate with your massage therapist during the session. Give feedback on the pressure, pain, and comfort level. Let them know if you have any injuries, allergies, or medical conditions that may affect the massage. Don’t be afraid to speak up if you need them to adjust the pressure, temperature, or music. Remember, this is your massage and you have the right to ask for what you need.

By following these tips, you can make your deep tissue massage more enjoyable and less painful. However, if you still experience some soreness after the massage, don’t worry. There are some ways to treat it and speed up your recovery. We will discuss these in the next section.

Treatment of Post-Massage Soreness

Even if you follow the tips on how to prevent post-massage soreness, you may still experience some discomfort after a deep tissue massage. This is normal and usually subsides within a few days. However, there are some ways to relieve soreness and speed up your recovery. Here are some suggestions on how to treat post-massage soreness:

  • Stretch your muscles gently and regularly. This will help to release tension, improve flexibility, and increase blood flow to the sore areas. You can also do some yoga or pilates exercises that target the muscles that were massaged.
  • Apply heat or cold therapy to the sore areas. Heat can help to relax the muscles and reduce inflammation, while cold can help to numb the pain and reduce swelling. You can use a heating pad, a hot water bottle, a warm towel, or a hot shower or bath for heat therapy. You can use an ice pack, a cold compress, a bag of frozen peas, or a cold shower or bath for cold therapy. Alternate between heat and cold for 10 to 15 minutes each, several times a day.
  • Use essential oils or aromatherapy to soothe your muscles and your mind. Some essential oils that have anti-inflammatory, analgesic, and relaxing properties are lavender, peppermint, eucalyptus, rosemary, and chamomile. You can add a few drops of these oils to your bath, massage them into your skin, or diffuse them in the air. You can also use ready-made products that contain these oils, such as creams, lotions, or balms.
  • Take anti-inflammatory medication if the pain is severe or interferes with your daily activities. You can use over-the-counter drugs such as ibuprofen, naproxen, or aspirin to reduce inflammation and pain. However, be careful not to exceed the recommended dosage and consult your doctor before taking any medication if you have any medical conditions or allergies.
  • Drink plenty of water to flush out the toxins that may cause pain and to hydrate your muscles. Water also helps to regulate your body temperature and prevent dehydration, which can worsen the soreness. Avoid alcoholic, caffeinated, or sugary drinks, as they can dehydrate you and increase inflammation.

By following these tips, you can ease the soreness and enjoy the benefits of deep tissue massage. However, if the soreness persists, worsens, or is accompanied by other symptoms, such as fever, swelling, or infection, you should seek medical attention as soon as possible. This could indicate a more serious problem, such as a muscle strain, a nerve injury, or an infection.


In this blog, we have explained why feeling sore after a deep tissue massage is normal and not harmful. We have also shared some tips on how to prevent and treat post-massage soreness, and how to enjoy the benefits of deep tissue massage for your body and mind.

We hope that this blog has helped you to understand why feeling sore after a deep tissue massage is normal and not harmful, and how to make the most of your deep tissue massage experience. If you have any questions, comments, or feedback, please feel free to share them with us. Thank you for reading and have a wonderful day!


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