Muscle Pain After Massage and How to Relieve It

Massage is a popular activity due to its ability to relax the body and relieve muscle tension. However, many people experience muscle soreness after a massage.

While muscle soreness after a massage is part of the healing process, it can sometimes be uncomfortable, with varying levels of pain. There are several reasons why someone might experience muscle soreness after a massage, such as deep tissue massage, hypersensitivity, or simply not being accustomed to massage therapy.

Additionally, according to Healthline, you may experience inflammation and soreness in areas of the body that need healing. For example, if you have neck pain after a massage, it could be a sign that your neck area is under stress.

Ways to relieve muscle soreness after a massage

Usually, any post-massage soreness will gradually subside within a day or more. In the meantime, you can try the following methods to alleviate muscle soreness after a massage:

Stay hydrated

Dehydration can significantly affect muscle soreness by reducing the water content in muscles, leading to increased tension and decreased elasticity. This can raise the risk of cramps and discomfort. Drinking enough water is crucial to maintaining normal muscle function and reducing muscle soreness.

Drinking plenty of water before and after a massage, while avoiding alcohol, added sugars, and caffeine, will help reduce muscle soreness after the massage. Besides water, you should also consider other healthy beverages like coconut water, fresh fruit and vegetable juices, or herbal teas.

2. Stretching

After your massage, perform some gentle stretching exercises on your own to release muscle tension, improve flexibility, and enhance blood circulation. This is also a great way to align your body, relieve muscle tension, and calm your mind.

3. Heat Therapy

Heat therapies, such as warming the body, are effective for promoting muscle relaxation. Taking a hot shower or steam bath, soaking in a tub with pink salt for about 30 minutes, or applying a warm compress to sore areas for up to 15 minutes at a time are a few suggestions for using heat to alleviate muscle soreness that you can consider.

4. Essential Oils

Essential oils have long been known for their effective pain-relieving properties. You can use pain-relief essential oils by adding a few drops to your bath, shower, or diffuser and inhaling the aroma to relax. Alternatively, you can apply the essential oil to sore areas after diluting it with carrier oils such as coconut oil, jojoba oil, etc.

5. Rest

Take time to rest and recharge after a massage session, especially if you experience muscle soreness afterward. Elevate your legs with a pillow while lying down, take some time to listen to music, read your favorite book, or simply take a nap to help you feel more comfortable.

6. Meditation

Meditation not only helps release stress but also reduces muscle pain. Find a quiet and comfortable space to sit or lie down. Use a cushion or mat for support if needed. Gently close your eyes and focus on your breathing. Inhale deeply through your nose and exhale slowly through your mouth.

As your mind begins to calm, shift your attention to the area of muscle pain. Acknowledge the pain without judgment or trying to change the sensation. Visualize your breath as a healing energy, bringing this energy to the area of pain as you inhale and carrying the pain away as you exhale. Continue this process for at least 10-15 minutes or until you feel your body relax and the pain diminish.

If you experience muscle soreness after a massage, it’s important to get adequate rest and gradually return to light physical activities such as walking, gentle stretching, or light yoga. These activities can help promote blood circulation without putting excessive strain on the muscles. Gentle exercises prevent stiffness and encourage the release of endorphins, the body’s natural pain relievers, which can help reduce soreness.

7. Cold Compress

In addition to heat therapy, applying a cold compress can also help reduce inflammation, alleviate soreness, and increase blood flow to the affected areas. Use a specialized ice pack on the sore area for 15 minutes several times a day, or take an ice bath.

8. Over-the-Counter Pain Relievers

In certain cases, over-the-counter pain relievers like ibuprofen or acetaminophen may be used to ease post-massage soreness. However, it’s essential to consult your doctor before using any pain medication, especially if you have underlying health conditions or are taking other medications.

These pain relievers can help manage discomfort but should be used cautiously and as directed.

9. When Should You See a Doctor for Post-Massage Muscle Soreness?

Consult a doctor if you experience neck or back pain after a massage or if the pain is intense and persistent, particularly when you’re unsure of the cause. If the pain is severe and lasts more than a day, it may indicate an underlying health issue or an untreated injury. Early intervention can facilitate a smoother treatment plan.

If you have any of the following health conditions, you should speak with your doctor before undergoing any type of massage:

• Cancer
• Pregnancy
• Bleeding disorders
• Taking anticoagulant medications
• Severe osteoporosis
• Severe thrombocytopenia
• Deep vein thrombosis.

In general, experiencing muscle soreness after a massage is normal and usually lasts a few hours to a day and a half. During the massage, communicate with your therapist if you feel pain or discomfort so that the pressure and techniques can be adjusted accordingly.