Everyone is different when it comes to the question ‘what makes a good massage’. Some of our patients experience real benefit from lighter massage techniques like lymphatic drainage and others might only feel like their massage has effective they have been thoroughly pummelled. But does a massage really have to hurt to be helpful and is it normal to be sore after a massage?
Post treatment soreness after a massage
Mild post treatment soreness is fairly common side effect after massage, and you’ll often be advised beforehand that this is one of the potential side effects.
Post massage soreness has nothing to do ‘toxins being released’ however. During the massage the therapist is manipulating the muscles and placing some stress on the muscle fibres can lead to the small, temporary rise in inflammation which causes the post treatment soreness and stiffness.
It’s thought that the soreness is similar in nature to the muscular soreness you might experience after exercising (delayed onset muscle soreness or DOMS), although it usually resolves more quickly than DOMS and you should expect soreness to settle and to feel the benefits of the massage within 24-48 hours.
The degree of soreness can vary from one person to the next. To manage it we recommend staying gentle active and using heat to relieve symptoms if needed. A hot shower is perfect.
What types of massage are most likely to cause post muscle soreness?
Each style of massage uses a variety of techniques so there may be periods in any massage that are uncomfortable.
Deep tissue massage and sports massage are most often thought of as more painful massage styles, but this is not always the case, and the level of discomfort depends not only on the amount of pressure being applied but also whether or area being treated is tense or in spasm.
Does a massage have to hurt to be helpful
There is no conclusive evidence that a massage must be painful to help. People seek massage for a variety of reasons, and everyone responds to massage in their own way and has different pressure tolerances.
People do have positive results from massage with lighter pressure and if you are having massage as part of a treatment plan for a pain, then lighter pressures might actually be more effective.
How do you know if a massage is too hard and when to speak up
It is important to communicate with your therapist throughout your treatment. Whether you are having a massage as part of rehabilitation program or just for maintenance, everyone processes the pressure from massage differently and it is important to tell your therapist how it feels for you.
If at any point during treatment you do not like the way something feels, then that is the time to speak up, so that a different approach can be used and if you experience post massage soreness for longer than the expected 48hrs let your therapist know at the beginning of the following session, so they can make adjustments to their plan.
How to manage post massage soreness
Hydration is a key part of post massage care. Heat therapy can also provide comfort during this time. Moving your body in a gentle way and some stretching can help with soreness post massage. Heavy lifting or heavy weights is cautioned in the first 24-48 hours post massage.
Our therapists will work with you sensitively, individually and effectively to ensure you get the best possible outcome from your massage. So, if you think we might be able to help you, please don’t hesitate to get in touch.
Blog written by: Franziska Ammann, Remedial Massage Therapist & Clinical Pilates Instructor