Post-Massage Soreness: What to Expect and How to Manage It

If you’ve ever stepped out of a deep tissue or sports massage feeling like you’ve run a marathon, you’re not alone. Post-massage soreness — sometimes called delayed onset muscle soreness (DOMS) after massage — is a common and completely normal experience, particularly after more intensive treatments.

Why Does Soreness Happen After Massage?

During a therapeutic massage, especially deep tissue or sports massage, the therapist applies sustained pressure to the deeper layers of muscle tissue. This breaks down adhesions (knots), releases trigger points and stimulates blood flow to areas that may have been restricted.

This process — while highly beneficial — causes a temporary micro-trauma to the muscle fibres, similar in nature to what happens during exercise. The body responds with a mild inflammatory process as it begins to repair and remodel the tissue, which can result in temporary soreness.

How Long Does Post-Massage Soreness Last?

For most people, soreness after massage lasts 24 to 48 hours. In some cases, particularly if it was your first massage in a while or if you had significant tension in the treated areas, it may persist for up to 72 hours.

If soreness continues beyond 72 hours, or if you experience sharp pain, significant swelling or bruising, contact your therapist.

Tips to Ease Post-Massage Soreness

Drink plenty of water. Massage stimulates the release of metabolic waste products from the muscle tissues. Staying well hydrated supports the body in flushing these out.

Take a warm bath or shower. Gentle heat relaxes the muscles and helps ease soreness. Adding Epsom salts (magnesium sulphate) to your bath can further reduce muscle tension.

Keep moving gently. Light activity — a gentle walk or gentle stretching — helps maintain blood flow to the affected muscles. Avoid intense exercise for 24–48 hours after treatment.

Apply heat. A warm heat pack applied to sore areas for 15–20 minutes can help ease discomfort.

Rest. Your body is doing important repair work. Allow yourself to rest and recover, especially after a more intensive session.

When Should I Be Concerned?

Normal post-massage soreness feels like the ache you’d have after a good workout. If you experience any of the following, contact us or your GP:

• Sharp or intense pain
• Significant swelling or bruising
• Soreness that persists beyond 72 hours
• Numbness or tingling

The Bottom Line

Post-massage soreness is a sign that your treatment is working — your muscles are responding and beginning to heal. With each subsequent session, as tension is progressively released, the soreness typically decreases. Most clients report feeling significantly better within 48 hours.

If you have any concerns after your treatment at The Bodywise Clinic, please don’t hesitate to contact us.