Sore after a massage: is it normal, and what helps?
3 minute read. Written by the Back in Health team, Kelowna.
In short
Yes. Some mild soreness for a day or so is common after a massage, particularly after deep tissue work, and it usually feels much like the day after a hard workout. Sharp, lasting or worsening pain is not expected, and is worth telling your registered massage therapist about or calling the clinic.
What normal soreness feels like
After deeper work, some tenderness in the area that was treated is common for a day or so. It feels much like the day after a hard workout: noticeable when you press on it or move, then fading. It is most likely after deep tissue massage, which works slowly into a particular layer rather than sweeping over the surface.
What helps the day afterwards
Drink water, keep moving gently and use heat if it helps. Gentle movement usually beats lying still on the couch. Your therapist will often send you off with one or two things to do at home. Doing them that day is a good place to start.
When soreness is not normal
Sharp pain, pain that lasts, or pain that gets worse instead of fading is not expected after a massage. Let your therapist know at your next visit, or call the clinic if you are unsure. Deep work is also not the right choice over a fresh injury, an area that is hot or swollen, or if you are on blood thinners without your doctor's go-ahead. Mention any of these at the start and your therapist will adapt.
How to have less of it next time
Deep tissue is not simply harder pressure, and it should never be pain you have to breathe through or grip the table for. Pressure is a conversation, and you set the ceiling. Tell your therapist how you felt in the days after your last session so they can adjust. If you are training, mention the event date: work close to a race is lighter and shorter, and work after one starts gentle and builds over a few days. Deep tissue massage is booked as a registered massage therapy appointment at both Back in Health clinics in Kelowna, Glenmore and Kirschner.
Book registered massage therapy in Kelowna at Glenmore or Kirschner.
General information, not a diagnosis or a treatment plan. If something is getting worse, or you are unsure whether it is right for you, speak to a clinician.