Why do I feel like I ran a marathon after my massage?
It is the ultimate irony: you book a massage to escape the tension, but 24 hours later, you feel like you went three rounds in a boxing ring.
If you are currently hobbling around or feeling a bit “bruised” after your session, do not worry, you are not broken. In fact, what you are feeling is a very common phenomenon often called a “massage hangover.”
Here is everything you need to know about why your muscles are acting up and how to get back to that “noodle like” state of relaxation.
Is it normal to feel sore? In a word: Yes. Think of a deep tissue or structural massage as a passive workout. While you were lying there listening to pan flute music, your therapist was putting your muscle fibers through their paces. You might feel a dull ache, tenderness to the touch, or a general sense of fatigue for 24 to 48 hours after your appointment.
The Science: Why does it happen? There are three main reasons your body reacts this way:
- Micro tears and Manipulation: When a therapist works out a stubborn “knot” (trigger point), they are physically manipulating muscle fibers that may have been stuck in a contracted state for weeks. This physical pressure can cause tiny, harmless micro tears, similar to what happens when you lift weights.
- Increased Blood Flow: Massage kicks your circulatory system into high gear. While this is great for healing, the sudden influx of blood to previously “tight” areas can cause temporary localized inflammation as the body begins the repair process.
- Metabolic Waste Shift: You have likely heard the term “flushing out toxins.” While that is a bit of a simplification, massage does help move metabolic waste (like lactic acid) out of the muscles and into your lymphatic system to be processed. This shift can occasionally make you feel slightly sluggish or achy.
How to Manage the “Massage Hangover” If you are feeling the post table blues, follow these four steps to speed up your recovery:
- Hydrate Like It is Your Job: Water helps your kidneys process those metabolic byproducts we just mentioned. If you skip the water, those “wastes” sit around longer, extending your soreness.
- The Power of Epsom Salts: Take a warm (not scalding) bath with Epsom salts. The magnesium in the salts is a natural muscle relaxant that can be absorbed through the skin to soothe inflammation.
- Keep Moving (Gently): It is tempting to park it on the couch, but gentle movement — like a light walk or some easy yoga — keeps the blood flowing and prevents your muscles from tightening back up.
- Heat vs. Cold: If a specific spot feels inflamed or “hot,” use an ice pack for 10 minutes. If you just feel generally stiff, a heating pad is your best friend.
When Should You Be Concerned? While “good sore” (like the day after a gym session) is normal, sharp, stabbing pain is not.
Red Flags: If you see significant bruising, experience numbness or tingling, or if the pain is so intense that it prevents you from moving a limb, give your therapist or doctor a call.
Most importantly: Talk to your therapist next time! If the soreness lasted more than two days, your therapist needs to know so they can adjust their pressure or technique for your next session. Communication is the key to a perfect (and pain free) massage.
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