Soreness After a Massage: Why Does it Happen?

It’s one of the most common questions clients ask: “Why do I feel sore or wiped out after my massage?”

The answer depends on factors such as your health, body condition, and the type of bodywork that is performed.

If your body is not used to massage or has been holding long-term tension, you may notice some temporary soreness after your session. This happens because restricted tissue is finally receiving circulation and movement after being held in a guarded pattern for a extended long time. This can be due to auto accident, falling, mental or physical abuse or any form of injury that has occured over your lifetime.

Deep connective tissue work, myofascial release, and medical or therapeutic massage may create post-session soreness. Some people have reported feeling sore, fatigued, or deeply relaxed after craniosacral therapy. In certain cases, clients feel wiped out and may sleep longer than usual. This is often due to deep nervous system regulation. Think of it like pressing a reset button on a computer. The system needs time to restart and integrate the changes.

If there is no muscular dysfunction, restriction, or long-term tension, soreness is less likely. When chronic patterns are present, some after-effect is normal and usually temporary.

Hydration plays a major role. Not hydrating including replenishing vital electrolytes can increase soreness after a session. Other factors include age, overall health, nutrition, stress levels, sleep quality, and activity levels.

Occasionally, some individuals may notice temporary symptoms such as mild fatigue, body aches, or feeling slightly off after a session. This is sometimes referred to as a healing crisis or a Herxheimer response. It may happen as your body adapts to changes, particularly if you are new to massage, chiropractic treatments, or other types of bodywork. Similar temporary reactions can happen after various types of treatments, including medical or dental visits. These responses are typically short-lived and often improve with rest, hydration, and gentle self-care. If anything feels unusual or concerning, it is always best to contact your healthcare provider for further guidance.

As you adapt to regular bodywork, soreness typically decreases. Massage is not always a quick fix, particularly for chronic pain that has persisted for many years. This is why longer sessions, such as ninety minutes to two hours, allow adequate time to work with you on these issues.

Massage is often part of a regular, comprehensive wellness plan. Some clients may also benefit from physical therapy, chiropractic care, or other alternative therapies, depending on their needs.

I do my best to ensure you do not leave in pain or discomfort. Open communication during and after your session helps guide the work and your recovery. Rest, hydration, nourishment, and sleep are essential parts of healing. Sometimes soreness is not a setback, but a sign that the body is reorganizing and restoring balance.

Here are some tips to help you after your session:

Your body continues to process the work long after your massage ends. The following self-care practices can help reduce soreness and support recovery.

• Rest and Hydration

Allow yourself time to rest after your session. Drink plenty of water and consider electrolytes, especially if you tend to feel fatigued afterward. Sleep is one of the most powerful tools for healing and nervous system regulation.

• Moist Warm Heat

Applying moist heat can help relax muscles and improve circulation. A warm shower, heating pad, or warm compress may ease post-session tightness.

• Light Stretching

Gentle stretching helps maintain mobility and prevents muscles from tightening back up. Stretch slowly and comfortably. Avoid forcing any movement.

• Foam Rolling and Trigger Point Therapy Ball

Using a foam roller or a trigger point therapy ball can help maintain tissue release between sessions. Apply light to moderate pressure and move slowly, focusing on comfort rather than intensity.

• InfraRed Light Therapy Mat

InfraRed light therapy mats may help reduce inflammation, support tissue repair, and ease muscle soreness.

• Epsom Salt Baths

Soaking in warm water with Epsom salt can promote relaxation and muscle recovery. Adding about half a cup of apple cider vinegar and aromatherapy of choice can further support relaxation.

• Analgesics and supplements recommendations

Analgesics or arnica gel can be applied topically to sore areas. Arnica tablets/pellets may also be used according to assist in acute pain and discomfort.

CuraMed by Terry Naturally is an acute pain support supplement that contains multiple forms of curcumin, derived from turmeric. Curcumin is known for its anti-inflammatory properties. Another recommendation is Formula 303. It is a natural muscle relaxant herbal and homeopathic remedy. Fibro Response from Source Naturals is another comprehensive multi-vitamin for fibromyalgia and chronic fatigue. Consult your healthcare professional for further information.

• Regular, Gentle Movement

Light walking, Tai Chi, yoga, stretching are some normal daily movements that can help circulation and prevent stiffness. Avoid intense workouts immediately after deep or therapeutic sessions unless advised otherwise. Using a vibration plate or chair massager can also help to relax muscles. John Barnes Myofascial unwinding techniques can help manage chronic fascia issues when practiced daily.

Everyone responds differently to bodywork. Mild soreness or fatigue can be normal physiological response. If you have questions or concerns after your session, you are always encouraged to call, text, or email me.

With care and Support,

Suzan Walker LMT

Massage Therapy Disclaimer

Massage therapy is a professional healthcare service but is not a substitute for medical treatment. A massage therapist cannot diagnose, treat, or prevent medical conditions. Recommendations may include products, services, or referrals to a licensed physician or mental health professional.

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