You leave your massage feeling loose and relaxed, then wake up the next morning feeling a little tender, almost as if you had been to the gym. If that sounds familiar, you are not alone. Mild soreness after a massage, particularly a deeper remedial massage, is something many people experience.
In most cases it is a normal response and settles within a day or two. Still, it helps to know what is typical, what you can do to feel more comfortable, and when soreness might be a sign that something needs a closer look.
Why can you feel sore after a massage?
Remedial massage often involves firm pressure, sustained techniques on tight areas and work on muscles that have been overloaded or guarded for some time. Tissues that are not used to that kind of pressure can feel tender afterwards, a little like the muscle soreness you might notice after a new workout.
The exact reasons are not fully understood. It is thought to relate to how the nervous system responds to pressure, along with local sensitivity in tissues that were already irritated before the session. Soreness tends to be more noticeable when:
It is your first massage, or your first in a long time
Deeper pressure or trigger point techniques were used
The area treated was already painful, tight or recently injured
You were dehydrated, tired or run down going into the session
You did hard training soon before or after the massage
What does normal post-massage soreness feel like?
Typical soreness feels like a dull, general ache or tenderness in the muscles that were worked on. The area may feel tender to touch, and you might notice it when you first get moving in the morning.
It usually appears within a few hours to a day after the session and eases over 24 to 48 hours. Many people find that once the soreness passes, the area feels freer and more comfortable than before. Some people also feel a bit tired or sleepy after a massage, which is common and usually brief.
How long should soreness last?
For most people, mild soreness settles within one to two days. If it lasts longer than about three days, is getting worse rather than better, or is stopping you from doing normal activities, it is worth contacting your therapist or seeing a health professional.
Feedback is useful too. Letting your remedial massage therapist know how you felt after your last session helps them adjust pressure and techniques next time.
How can you ease soreness after a massage?
Simple self-care is usually enough. Many people find these steps helpful:
Keep moving gently: a walk or light stretching may help more than resting completely.
Stay hydrated: drinking water is sensible general advice, even though it is not about "flushing toxins".
Use heat: a warm shower or heat pack may feel soothing on tender muscles.
Go easy on hard training: consider a lighter session the day after a deep massage.
Prioritise sleep: rest supports your body's normal recovery processes.
Some people also enjoy recovery tools such as infrared sauna or compression boots. You can read more about the options in our recovery area.
Should a massage hurt during the session?
A remedial massage can feel firm and sometimes uncomfortable in tight spots, but it should not be unbearable. A common guide is that pressure can feel strong yet still allow you to breathe and relax. If you find yourself holding your breath, clenching or tensing up, the pressure is probably too much.
More pressure is not always more helpful. Your therapist should check in with you, and you are always welcome to ask for lighter or firmer pressure at any point. A good session is one that feels right for your body on the day.
When is soreness not normal?
While mild aching is common, some symptoms are not typical after a massage. Contact a health professional if you notice:
Sharp, stabbing or severe pain, rather than a dull ache
Significant bruising, especially if you did not expect it
Numbness, tingling or weakness that is new or lasting
Pain that keeps getting worse after 48 hours
Seek urgent medical care, or call 000, if you develop swelling, warmth, redness and pain in the calf or leg, or sudden shortness of breath or chest pain. These can be signs of a blood clot and need immediate attention. People who bruise easily, take blood thinning medication, or have certain medical conditions should let their therapist know before treatment.
How can you prepare for your next massage?
A few small steps before your appointment may make the session more comfortable and help your therapist tailor the pressure:
- Have a light meal a little while beforehand rather than arriving very hungry or very full
- Drink water through the day, as you would before any physical activity
- Arrive a few minutes early so you are not rushed and tense on the table
- Mention any recent injuries, bruising, medications or health changes
- Tell your therapist how you felt after your last massage, including any soreness and how long it lasted
Is it soreness, or an injury flaring up?
Normal post-massage soreness tends to feel spread out across the muscles that were treated and fades steadily. An existing problem flaring up usually feels more like your familiar pain returning, often in a specific spot, and may not follow that steady improvement.
If your shoulder, back or neck symptoms seem to flare after every session, a broader assessment may help. Ongoing aches linked to long hours at a desk often respond better when massage is combined with movement and workstation changes, which our desk and posture pain page explains.
Frequently asked questions
Does soreness mean the massage worked?
Not necessarily. Some people feel sore and others do not, and both can be fine. Soreness is not a measure of how useful a massage was, so there is no need to aim for it.
Can I exercise after a massage?
Light activity such as walking is usually fine and may help. If you had a deep session, many people find it more comfortable to save intense training for the following day. If you are working through an injury, our sports injury team can help plan your training around treatment.
Will I be sore after every massage?
Soreness is often most noticeable after the first session or two. As your body becomes used to treatment and your therapist learns what pressure suits you, many people find they feel less sore afterwards.
Getting help on the Gold Coast
If you are dealing with tight shoulders, neck tension or general muscle aches, our remedial massage therapists at The Good Joint in Mermaid Beach can tailor each session to how your body responds. We offer on-the-spot private health claiming with HICAPS, and rebates depend on your fund and level of cover. Visit our new client information page or book online.
Related reading: How often should you get a remedial massage? and Should I use heat or ice on an injury?
