Pain after a massage

Pain after a massage is probably one of the biggest reasons why people stop coming in for massages. Which is really too bad. Regular massage therapy has so many health benefits. But you can have pain after a session. There are a few tips and tricks that you can do at home to help lessen your after massage pain.

Drink plenty of water all the time not just after a massage. Hydrated muscles will recover faster and are less likely to get sore. You muscles need water too in order to move and function properly. Loading up  the water after your massage is too late, they are already working over time to recover.

Take a nice warm Epsom salt water bath. Epsom salt is great for healing muscle pain and bruising. And you can also add a few drops of lavender essential oil to the bath salts for even more muscle healing power.

Ice the area that is sore. This will help to stop the active inflammation. Ice helps to calm down the over active body so it has a chance to reset and rest. Keep the ice pack on for 20 minutes and off for 20 minutes.

Gentle stretches to the area that is sore can help loosen the tight area. This will help to get blood flow to the tight muscle so it will start to heal a little faster.

And last but not least tell the massage therapist that you were sore afterwards. Adjustments can be made to your session to help reduce the chances having pain after a massage. This is an important thing for clients to speak up about. Also if the massage is painful while it’s happening them you as the client need to ask for lighter pressure. There is no need to suffer, when you should be relaxing.

This is a brief overview of what I am going to be going  over into more detail throughout this article. So take a few minutes out of your busy day to keep reading about how to deal with pain after a massage

Is it normal to feel sore after a massage

It is completely normal to feel pain after a massage. First time massage clients can feel some soreness and pain post massage. For some people massages give the same response as working out for the first time. The soft tissue is getting a big wake up call that it is not used to. Massage increases blood flow to the muscles just like an exercise routine. It is that inflammatory response to repairing tissue damage that causes pain. Don’t worry this is completely normal. General full body Swedish massages tend to reduce the chances of soreness later. But it can still happen, especially for clients who are holding on to a lot of tension and don’t get worked on regularly.

What causes soreness after a massage

Why does pain after a massage happen in the first place? The act of a massage applies pressure and stretches muscles at the same time is a passive way. And when a massage therapist is reducing the size of a knot. The muscles are being manipulated in multiple directions. The therapist stays in the area for a while until the tissue softens. This causes extra blood flow to the area and minor inflammation. It’s that inflammatory response that repairs that tight damaged tissue.  

There is a large boost of blood flow. This brings oxygen and other vital nutrients to the areas to help aid in the repair of muscle damage. Tight areas of muscle tend to be inactive. Meaning the nervous system is sending signals to that area with 100% efficiency. Massage helps to start getting that area activated again.

Can not talk about muscle soreness post massage without toxins being brought up. In my 25+ years of experience this is the number 1 reason people feel like they are getting sore. Here are my thoughts. The swelling that does happen after a massage is cellular waste. We are constantly recycling that cellular waste through the lymphatic system. The main job of the lymphatic system is the body’s clean up crew. Do these toxins cause soreness? In my opinion no. It’s the extra fluid retention that can happen that causes pressure on the nerves. 

This lends me into the shift in how the nervous system responds. I say often that massage is a big nervous system reboot bottom. Just like on your computer. The body shifting from stress mode to relaxation mode can feel uncomfortable. The tissue naturally wants to relax, but the nerves need to relearn how to stop sending singles when it’s not needed. 

Types of massages more likely to cause soreness 

There are a handful of massages that I offer that can cause post massage soreness. Deep tissue massage is the most popular service I offer. It’s the detailed focused work that can give pain after a massage. You can learn more about the benefits of deep tissue massage in this article. Cupping is another one. Cupping works by using vacuum pressure to separate the tissue and increase blood flow. That tight pulling of the skin can make the area sore, tight and even feel dry. Myofascial release can also feel painful afterwards. This is also detailed focused work similar to deep tissue massage. There is no oil or lotion used. This puts more tension on the skin to help separate the multiple layers of soft tissue adhesions. 

If you are concerned about soreness after a massage. Here are a few different options I’m trained in. All of these provide a tighter touch and will still help to get results. Craniosacral therapy, manual lymphatic drainage and Swedish massage. 

How long does pain after a massage last

If you become sore post massage it usually lasts between 24-72 hours. How sore you become for how long depends on the level of pressure used and your individual sensitivity to pressure. Drinking water to the usual go to advice post session. But you should really be drinking enough water throughout the day till your urine is light yellow. Hydrated tissue means it can dispose of that cellular waste faster through the lymphatic system. Every day you should start feeling less sore and tender to the touch. 

How to reduce soreness after a massage

Here are some at home tips to help you become less sore after a massage. Keep up with drinking your water. Like I mentioned in the previous section. This helps to move the cellular wastes into the lymphatic system faster. Walking is always good. Movement moves lymph. Your body needs regular movement to help to get rid of that cellular waste. An easy yoga routine will also be helpful. Moist heat helps to relax the tissue. Ice stops inflammation and reduces extra swelling. 

Communication between client and therapist is important. When I am working with a new client I always ask about how their body responds to deep work. This helps me know how to approach the session. If the client doesn’t have any experience with deep work. As a therapist I go by how the tissue is responding to the work. I don’t always get the pressure right. If the pressure is too much you as the client need to speak up. And if you come back within the next few weeks. I need to know about the few days post massage. This is also valuable information. This will let me know if I can keep going in a similar direction or if I need to make changes to the routine and or technique. And regular massages are going to help prevent soreness versus only getting worked every once in a while.   

FAQ

Feeling sore and tender after a massage is common. Remember you don’t need to feel sore in order to experience the benefits of massage therapy. When it comes to having a good massage experience clients need to listen to their own body. Not everyone reacts positively to the same types of massages. That’s why there are so many techniques to pick from. If you are in the West Boylston MA area and are interested in booking a massage with me you can use this LINK