Massage Aftercare: 7 Tips to Relieve Post-Massage Soreness

Feeling Sore After a Massage? Here's Why—And How to Recover Faster.

It’s not uncommon to feel a little sore after a massage, especially if you've had a deep tissue session or haven’t had bodywork in a while. Think of it like working out—your muscles are being manipulated and stretched in ways they’re not used to, and that can lead to temporary soreness.

This is a normal part of the healing and recovery process. Below, we’ll explore why soreness happens, how long it might last, and what you can do to support your body and feel your best after your massage.

Why Am I Sore After a Massage?

Massage therapy, especially therapeutic or deep tissue techniques, works deeply into muscle layers to release tension and increase blood circulation. This process can:

• Trigger a healing response in muscles that were tight or inflamed

• Flush out metabolic waste like lactic acid, which can cause soreness

• Release stored tension, which may temporarily feel like tenderness

• The soreness is usually mild and short-lived, similar to the feeling after a good workout.

Top Tips to Recover After a Massage

1. Drink Plenty of Water

Massage increases circulation and lymphatic flow, which helps flush toxins and waste from your body. Staying well-hydrated supports this process and can reduce soreness.

Tip: Aim to drink an extra few glasses of water after your session and throughout the next day.

2. Rest and Listen to Your Body

Give yourself permission to take it easy after your massage. Avoid strenuous workouts or stressful activities that could counteract the benefits of your session.

Tip: If possible, schedule your massage on a day when you can relax afterward.

3. Apply Heat or Cold as Needed

If you're feeling sore or tender in certain areas, heat can help relax muscles, while cold can reduce inflammation.

• Use heat (like a warm bath or heating pad) for general muscle tightness

• Use ice (a cold compress or ice pack) for areas that feel more inflamed or swollen

4. Take an Epsom Salt Bath

Soaking in warm water with Epsom salts can soothe sore muscles and promote relaxation. The magnesium in Epsom salts may help reduce inflammation and muscle tension.

Tip: Add 1–2 cups of Epsom salts to a warm bath and soak for 15–20 minutes.

5. Stretch Gently

Stretching can keep the muscles from stiffening up and help your body integrate the benefits of the massage. Focus on relaxed, non-forceful movements.

Tip: Try light yoga or simple stretches the day after your massage.

6. Eat Nourishing, Anti-Inflammatory Foods

Support your body from the inside out. Eating anti-inflammatory foods like leafy greens, berries, fatty fish, and nuts can help reduce soreness.

Tip: Avoid heavy, greasy, or processed meals right after your session, which can slow down your body’s recovery.

7. Communicate with Your Therapist

If you're consistently very sore after massages, talk to your therapist. They can adjust the pressure, technique, or duration to better match your needs.

The Bottom Line

A little soreness after a massage is usually a sign that your body is responding and healing. With a few simple steps, you can support your recovery and make the most of your session. Remember, massage is a journey—not a one-time fix—and taking care of your body between sessions is just as important as the work done on the table.

Take care, stay hydrated, and enjoy the benefits of your massage!