Why am I sore after a massage?
A little achiness the day after a massage is common, especially if it was firm, if it was your first for a while or if your muscles were tight to begin with. It is a bit like the feeling after unfamiliar exercise, and for most people it eases within a day or two. Soreness that is sharp, severe or getting worse is different, and is worth telling your therapist and your GP about.
What is going on in your body
During a massage your therapist presses, stretches and works into muscles that may have been tight for a long time. Muscles that are not used to that kind of attention can feel tender afterwards, much as they might after a new class at the gym. Deeper techniques, such as deep tissue or sports massage, make this more likely. A lighter Swedish or relaxation massage often leaves people feeling loose rather than sore.
Why some people feel it more
- It was your first in a while. Tight muscles take time to get used to the work.
- The pressure was firm. Firm work can leave a dull ache, especially over knots or sore spots.
- You were holding a lot of tension. Desk work, stress and poor sleep can all leave muscles tense.
- You were not drinking much or moving afterwards. Staying still for hours can leave you feeling stiffer.
- You did not say when it was too much. Pressure that you tensed against can leave you sorer than pressure you were relaxed into.
Try something tonight
Feeling tender tonight? A short guide to gentle stretching and easing muscle tension can help you look after yourself at home.
Relaxation recordings are not medical treatment. Please only listen somewhere safe where you can relax, never while driving.
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Or by what you would like help with: muscle tension and aches · Also: osteopaths, physios and chiropractors
How long it usually lasts and what can help
Many people find the tenderness fades within a day or two. Some things that often help:
- Drink water as you normally would through the day.
- Move gently. A walk or easy stretching is usually kinder than staying still.
- Have a warm bath or shower to help muscles feel looser.
- Rest if you feel tired, and take it easy on hard exercise for a day.
If the soreness is more than a mild ache, ask your therapist or pharmacist what suits you rather than guessing.
What to say to your therapist
Pressure should feel firm but comfortable at most, and never something you have to brace against. Tell your therapist if it is too much, at any point. Afterwards, let them know how you felt the next day, so they can adjust the pressure next time. A good therapist will welcome this and will often ask you at the start of the next session.
Roughly what does it cost?
A private massage in the UK is commonly from £40 for an hour, and often more in big cities. Shorter sessions are usually cheaper, and some therapists offer a lower price for a block of sessions. Check the length of the session and the cancellation terms before you book.
When to check with your GP first
Please see your GP if the soreness is severe, gets worse rather than better after two or three days, or comes with bruising you did not expect, swelling, a hot or red patch, numbness, pins and needles, chest pain or breathlessness. Pain in one calf that is swollen or warm needs prompt medical advice. Tell your therapist about any health conditions, medicines such as blood thinners, recent surgery or pregnancy before the session. A good therapist will tell you if another route is better first. Massage is not a replacement for medical care, and it should never change any treatment you are on.
More questions
Is it normal to ache the day after a massage?
Yes, a mild ache is common, especially after deeper work. It usually settles in a day or two. If it is sharp or getting worse, speak to your therapist and your GP.
Does being sore mean the massage worked?
Not necessarily. Many people feel great afterwards with no soreness at all. Pain is not a measure of a good massage, and you can ask for lighter pressure.
Should I have another massage while I am still sore?
It is usually kinder to wait until the soreness has gone, and to tell your therapist how you felt. Many people choose a lighter session next time.
Can I exercise after a massage?
Gentle movement such as walking is usually fine. Many people leave hard exercise for a day, especially after a deep massage.
Will a different type of massage be less sore?
Often, yes. Swedish and relaxation massage use lighter pressure than deep tissue or sports massage. Tell your therapist what you want from the session when you book.