Massage Hurts After is widely celebrated for its ability to relieve stress, ease muscle tension, and promote overall well-being. However, some people experience soreness or pain after a massage, which can raise questions and concerns. Why does massage hurt after? Is it normal? What causes it? And, most importantly, how can you alleviate this discomfort?
This article dives deep into the reasons behind post-massage pain, explores the physiological causes, and provides practical tips to ease soreness. Whether you’re a first-timer or a regular at the massage table, understanding why massage can hurt afterward will help you maximize its benefits safely.
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Understanding Post-Massage Soreness
What Happens During a Massage?
During a massage, a therapist applies various techniques such as kneading, stroking, and pressure to your muscles and soft tissues. These movements increase blood flow, release muscle knots, and stimulate the nervous system.
Massage can cause microtrauma or small tears in muscle fibers, similar to what happens during exercise. This is generally beneficial because it promotes healing and muscle strengthening but can sometimes result in temporary soreness or discomfort afterward.
Why Does Massage Hurt After? Common Causes
Muscle Tissue Recovery and Microtrauma
One of the primary reasons massage hurts afterward is due to the natural healing process of your muscles. When muscles are manipulated intensely, tiny fibers may sustain minor injuries or microtrauma. This triggers inflammation, which is your body’s way of repairing muscle tissue.
This inflammation can cause stiffness, tenderness, and pain for 24-48 hours post-massage, similar to delayed onset muscle soreness (DOMS) after a workout.
Trigger Points and Muscle Knots
Massage often targets trigger points—specific tight areas in muscles that cause pain elsewhere in the body. When therapists apply pressure to these knots, it can be uncomfortable or painful at the time and afterward as your body works to release the tension.
Some soreness is expected as these trigger points “unclench” and the muscles start to relax.
Intensity and Technique of Massage
The style and pressure of the massage significantly influence how much soreness you may feel afterward. Deep tissue massage, sports massage, or any technique involving strong pressure on tight muscles is more likely to cause post-massage pain compared to gentle Swedish massage.
People who are not used to massage or have very tight muscles may find deep pressure especially uncomfortable.
Dehydration and Poor Circulation
Lack of proper hydration before and after massage can make soreness worse. Massage increases circulation and releases toxins from muscle tissues, which the body flushes out through the lymphatic system.
If you’re dehydrated, toxins accumulate and inflammation may increase, leading to more soreness and fatigue.
Underlying Medical Conditions
Sometimes, post-massage pain may stem from underlying issues such as arthritis, fibromyalgia, or chronic pain disorders. These conditions can heighten sensitivity to touch or pressure, making normal massage feel painful.
If you have a medical condition, it’s essential to discuss it with your therapist beforehand and opt for gentler techniques.
How Long Does Massage Soreness Last?
Post-massage soreness typically lasts between 24 to 72 hours, depending on factors like massage intensity, your body’s condition, and aftercare. The pain should gradually decrease and resolve on its own.
If soreness persists beyond a few days, worsens, or is accompanied by swelling or sharp pain, it’s advisable to consult a healthcare professional.
Tips To Relieve Massage Soreness
Stay Hydrated
Drinking plenty of water before and after your massage helps flush out toxins and reduces muscle inflammation. Aim for at least 8 glasses of water a day surrounding your massage session.
Apply Heat or Cold Therapy
Heat therapy such as warm baths or heating pads relaxes tight muscles and improves circulation.
Cold therapy with ice packs can reduce inflammation and numb soreness.
Alternating heat and cold can be particularly effective.
Gentle Stretching and Movement
Light stretching or walking after a massage helps prevent stiffness and encourages blood flow to your muscles, speeding up recovery.
Avoid strenuous activity immediately after massage, but gentle movement is beneficial.
Use Over-the-Counter Pain Relievers if Needed
If soreness is uncomfortable, over-the-counter options like ibuprofen or acetaminophen can reduce inflammation and pain. Always follow dosing instructions and consult a doctor if unsure.
Rest and Listen to Your Body
Adequate rest allows your muscles to heal properly. Avoid heavy exercise or stress on sore muscles for a day or two following a deep massage.
Preventing Post-Massage Pain
Communicate with Your Therapist
Let your massage therapist know about your pain tolerance and any health conditions before the session begins. They can adjust pressure and technique to suit your needs.
Build Up Slowly
If you’re new to massage or sensitive to pressure, start with gentler treatments and gradually work your way up to deeper massage styles.
Schedule Regular Massages
Consistent massage therapy helps keep muscles loose and prevents severe knots or tension from building up, reducing the chance of post-massage soreness.
When To See A Doctor
While some soreness is normal after massage, certain symptoms warrant medical attention:
Severe or sharp pain lasting more than 72 hours
Swelling, redness, or warmth around muscles
Numbness or tingling sensations
Fever or signs of infection
Pain that interferes with daily activities
If you experience any of these, seek professional medical advice promptly.
Conclusion
Massage therapy is a fantastic tool for physical and mental relaxation, but soreness afterward can sometimes occur due to muscle microtrauma, trigger points, and increased circulation of toxins. Understanding why massage hurts after and how to relieve this discomfort empowers you to enjoy its benefits safely.
With proper hydration, gentle movement, and effective aftercare, post-massage soreness can be minimized. Always communicate with your therapist and listen to your body to tailor each session to your comfort level. Remember, mild soreness is a sign your muscles are healing and adapting—soon you’ll feel more relaxed, flexible, and refreshed.
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FAQs
What is massage soreness?
Massage soreness refers to the mild to moderate muscle discomfort experienced after a massage session. It is similar to muscle soreness after exercise and is caused by muscle fiber microtrauma and inflammation.
Why does deep tissue massage hurt more afterward?
Deep tissue massage applies firm pressure to reach deeper muscle layers, which can cause more microtrauma and trigger soreness during the recovery process.
How can I reduce muscle soreness after a massage?
Drink plenty of water, apply heat or cold therapy, do gentle stretching, rest, and use over-the-counter pain relief if necessary.
Is it normal for massage soreness to last for days?
Yes, mild soreness can last 1-3 days. However, if pain is severe, persistent, or accompanied by other symptoms, medical advice should be sought.
Can massage cause injury?
While rare, aggressive or improper massage techniques can cause muscle or nerve injury. Always choose a certified professional and communicate your comfort level during the session.
