You finally book a massage. You walk out feeling loose, relaxed, and lighter. Then the next day you wake up and think… why do I feel sore?
First things first. Yes, it is normal. And no, it does not mean the massage was too aggressive or that something went wrong.
Post massage soreness is actually pretty common, especially if you have not had bodywork in a while or you carry a lot of tension.
Let’s break down why it happens and what you can do about it.
Why You Might Feel Sore After a Massage
Your muscles are responding to change
Massage works by manipulating soft tissue, increasing circulation, and breaking up areas of tightness or restriction. When muscles that have been tense for a long time finally start to release, they can feel tender afterward.
Think of it like stretching muscles that have not been stretched in a while. The soreness is a response to new movement and improved blood flow.
Deep work can create a healing response
If your massage included deeper pressure, trigger point work, or focused treatment on problem areas, your body may react similarly to how it does after exercise. This is sometimes compared to delayed onset muscle soreness.
The soreness is usually mild to moderate and temporary.
Toxins and circulation changes
Massage increases circulation and helps move metabolic waste out of tissues. As your body processes these changes, you may feel achy or fatigued for a short period of time.
This is part of the recovery process, not a setback.
You were already tight or inflamed
If you came into your session already stressed, stiff, or dealing with chronic tension, your body may simply be more sensitive afterward. Massage does not create the soreness as much as it reveals what was already there.
How Long Does Post Massage Soreness Last?
For most people, soreness lasts anywhere from 24 to 48 hours. Occasionally it may linger a little longer, especially after deeper or more targeted work.
If soreness lasts more than a few days or feels sharp or painful instead of achy, that is a sign to check in with your therapist.
How to Manage Soreness After a Massage
Drink water
Hydration helps flush out metabolic waste and supports muscle recovery. Drinking water after your session and throughout the next day can make a noticeable difference.
Gentle movement
Light walking, stretching, yoga, or easy mobility work helps keep blood flowing and prevents stiffness from settling in. Avoid intense workouts if you feel sore.
Heat or cold
Heat can help relax muscles and improve circulation. Cold can help if an area feels inflamed or tender. Use whichever feels better for your body.
Rest
Your body just did some work. Give it permission to recover. Good sleep goes a long way in helping soreness resolve faster.
Communicate for next time
Soreness is normal, but it should always be manageable. Let your therapist know how you felt after your session so pressure and techniques can be adjusted if needed.
When Soreness Is Not Normal
While mild soreness is common, pain is not the goal. You should not feel bruised, sharp pain, or restricted movement after a massage.
If something feels off, always speak up. Massage should help you feel better, not worse.
The Big Picture
Feeling sore after a massage does not mean it was too much or that your body cannot handle it. Most of the time, it means your muscles are responding to care they have probably needed for a while.
Massage is part of a bigger self care and recovery routine. The more consistently you receive bodywork, the less soreness you’ll feel over time because your body learns how to relax, recover, and respond more efficiently.
