Why Are Your Muscles Sore After Massage
Jan 6th, 2010 by Kathryn Merrow
Some people have soreness following therapeutic massage and others never do. The possibility of having sore muscles following a massage is more common with your very first massage. Soreness occurs because “new” things are happening to your muscles. They get kneaded, moved, squeezed.
All of this can release metabolic (body) wastes and other materials that are stored in your muscles and other soft tissues (skin, fat, fascia.) These waste products are being flushed from the soft tissues. Massage stirs things up. This is not a bad thing but sometimes, for some people, massage can cause muscle soreness.
A deeper “therapeutic” massage is more likely to cause soreness than a really light massage. However, the deeper massage may be exactly what you need.
Soreness may start quickly or within a day but is usually gone within just a few (2-3) days. Sometimes it can last longer. If your massages are far between, each one is just like having a first massage over again. The first massage usually causes the most soreness (if there will be any.)
It’s less likely you will have soreness or tenderness afterward if you have massage more often. Your body adapts to massage and you will have less soreness if you can have massage more frequently. One half hour every other week is more beneficial than one hour once a month.
You will also enjoy more of the health benefits of massage if you can have a session more frequently.
Each body and individual is different. That means that the therapist and YOU must direct the massage in the way that is most beneficial for you.
Drinking lots of water helps flush the metabolic (body) wastes that are released by the massage through normal elimination channels–your kidneys. This helps prevent soreness and is always something to do following a massage (unless your doctor says otherwise).
You may also ice or heat these sore areas to help get rid of the tenderness.
A more general whole-body massage–rather than a “poking” type of massage or one that focuses on only tight parts of your body–may help prevent soreness.
If you scroll down to the Massage Category here at SimplePainRelief.com you will find an article about How To Find A Massage Therapist Who Can Help You. It will help you know the questions to ask or talk with your massage therapist about. And, don’t be shy about directing your massage therapist and talking with him or her; it’s your body and you get to be in charge of what happens to it.
So, the more often you can have therapeutic massage, the more water you drink, and more open communication between you and your massage therapist, the less likely you will be to have soreness after massage.
i have a massage couple times a year . yesterday i had a swedish massage but he really got in there and especially up and down ,y legs… well 5 hours later cant walk my right leg is painful and couldnt sleep i was so achy and now i still liming this morning and forget steps
i drank lots of water..should i be concerned and go to a doctor
Hi Jodi,
I’m sorry to hear of your experience. When you go long periods between massages, every session is like the first time. Your muscles ‘forget’ how they were the last time (more relaxed afterward.)
It sounds like your therapist worked too deeply for you at this time. That can cause soreness. I would suggest calling him and letting him know how you are feeling. He may offer to have you come in again at no cost to do a lighter massage.
Keep on drinking a lot of water. Deep massage flushes metabolic wastes out of your tissues and the water helps the flush continue out through normal elimination channels. If the soreness is related to the massage, there is nothing a doctor can do.
You might get some relief from Aleve or the generic version of Aleve. It seems to be pretty effective for muscle injury pain. Take as directed on the bottle unless there is a reason you cannot take it.
I hope you are feeling better by now. Do consider calling your therapist and letting him know. If you ever go back to him again, be sure to let him know at that time also. And whenever you have a massage, remember that you are the one in charge. If the pressure feels too deep or uncomfortable for you, speak up. It’s your massage and you get to make the decisions about how it will be done.
I hope this helps.
Kathryn
Have you heard of Muscle Activation?
This is more involved than just massage and has proven success.
Just wondering, I had a massage once a month for the last 3 months and each time, I find, I cant move to get off the table without help and I can’t bend over to get dressed. Is this normal or is this something I should bring to a doctors attention. This was a deep tissue massage which felt great but afterward I was sore for at least a day, but the total stiffness in my lower back is scary.
Appreciate your input.
Hi Diane,
Thank you for asking. I’m thinking that it’s the position you lay in. Ask your therapist whether he or she can keep you moving around by incorporating side-lying positions into your massage. Even though they are padded, massage tables are pretty firm.
Side-lying massage works like this: 1/4 of the time face down; 1/4 on one hip with pillows propping you as needed; 1/4 on your back and the last 1/4 on your opposite hip.
If you spend less time on your back and stomach, you may find that it’s not a problem. I’m guessing that you typically end your massage on your stomach?
Also ask your therapist to relax your iliopsoas muscles. (Hopefully she knows how to do this.) They attach your spine to your legs and hip bones. If, when you lay on your back, you usually put your knees up and feet flat on the bed because it’s more comfortable for your back, then your psoas muscles are involved.
Also, it’s possible that your therapist is keeping you on your belly for too much of the session.
If you had 2 half-hour massages each month rather than one hour your muscles would have less soreness. They would remember better how they are supposed to be.
And be sure to drink lots of water for that day and the next. You know how if you exercise you can have some muscle soreness the next day? Massage can be much the same. It is not a concern and the extra water will help prevent some of the soreness (maybe all of it.)
Those are my best long distance guesses.
I hope this helps you get rid of the stiffness in your lower back after a massage.
Kathryn
The Pain Relief Coach
Thank you, Sharon.
I’m not familiar with it but I see that I can learn more at TheRootOfMotion.com There are many types of helpful bodywork therapies.
Kathryn
The Pain Relief Coach
Hi, Kathryn–thank you for writing so well on massage topics. I’m sharing this post with a new client who felt “worked over” after her first massage in a long time. Yes, I did speak to all the same topics you bring up here, but it’s great to have it in print, so readily! I’ll be happy to share your blog on FB.
thanks! eleanor
Hi Eleanor,
Thank you for writing! I appreciate your comments and the FB share. I’m glad to share! Massage is good medicine!
Kathryn
The Pain Relief Coach