Deep tissue massage soreness is very similar to the soreness one experiences after a workout. This is because, like a workout, a massage can stimulate the muscles and tissues of your body that haven’t been engaged in a while. Massages help weed out hidden pockets of tightness in the body which eventually causes post-massage soreness.
Here we will look at everything you need to know about deep tissue massage soreness including its causes, how to get relief from it, and how to prevent it, amongst other factors.
What causes soreness after a deep tissue massage?
There are a few causes of deep tissue soreness that occur after a massage. These include:
- Tear in muscle fibers: The pressure applied during a deep tissue massage can cause tiny tears in the muscles. This leads to inflammation and soreness in the muscles, similar to after a workout.
- Release of lactic acid: If your muscles are tense and tight, metabolic waste like lactic acid can get trapped in them. During a massage, these toxins are released into the bloodstream, temporarily causing soreness.
- Breaking of knots: Since massages help release knots and tension from the muscles, post-massage soreness in tight areas is common.
How long does muscle soreness last after a deep-tissue massage?
Muscle soreness ideally lasts for a day or two, or between 24 to 48 hours. However, in some cases, it can last longer.
How to relieve post-massage muscle soreness effectively
There are several ways through which you can relieve the soreness or hurt you experience after a deep tissue massage. Here is a look at some of them.
Hydration for muscle recovery
To flush out toxins and metabolic waste and reduce soreness and discomfort after the massage, drinking plenty of water before and after it. You can also use coconut water or drinks which are rich in electrolytes.
Gentle stretching for soreness relief
Though soreness after a massage is normal, gentle stretches can improve blood flow and circulation. This can help reduce inflammation and make you heal faster.
Heat and cold therapy for pain management
You can also ease post-massage soreness with the help of heat and cold therapy. For heat therapy, use a heating pad. This will help relax tense muscles and relieve any stiffness present. For cold therapy, wrap an ice pack in a towel and apply it on the sore spots to reduce inflammation and numb soreness.
Over-the-counter pain relief options
In certain cases, over-the-counter pain relievers like ibuprofen can help reduce deep tissue massage soreness. However, you must take a second opinion from your doctor first especially if you have any underlying health conditions or are already taking other medications.
Massage tools for post-treatment relief
There are certain massage tools also available in the market that can help post-treatment relief. You can enquire about them from your massage therapist and they will guide you better regarding which one to invest in.
How to prevent excessive soreness after future massage sessions
Prevention is better than cure for sure and deep tissue massage soreness is no exception. Here is a look at what you can do to prevent excessive soreness after future massage sessions.
Pre-massage preparation tips
Here are certain pre-massage preparation tips you can follow to prevent muscle soreness:
- Stay hydrated and drink plenty of water on the days before the massage and on the day of the massage too.
- Wear comfortable clothes that do not restrict movement.
- Take a warm shower before your massage session as it will help your muscles relax.
Communicating effectively with your massage therapist
Communication is key when it comes to preventing muscle soreness. Talk to your therapist and inform them about any preferences or concerns you might have. Also, let them know if you have any underlying medical conditions that they should be aware of before the massage session. You can also book a deep tissue massage session with a trained professional near you with ease.
Establishing a regular massage schedule
The chances of deep tissue massage soreness occurring are higher when you go for massage sessions only once in a while. Establishing a regular muscle schedule can help you get your muscles used to the pressure and prevent soreness.
Post-massage aftercare tips
Some of the post-massage aftercare tips include:
- Staying hydrated
- Not doing any strenuous activity
- Using ice packs or hot bottles to ease soreness.
When should you be concerned about prolonged muscle soreness?
Deep tissue massage soreness that stays for more than 3 to 7 days or interferes with your daily activities needs to be addressed. Contact your doctor or your massage therapist in such cases as they would be able to provide you with best possible solution.
Conclusion: Key takeaways for pain-free massage recovery
Soreness after a deep tissue massage is part and parcel of the massage process. However, by keeping certain factors in mind, like staying hydrated and using hot and cold packs, one can prevent the soreness and even usher in a pain-free massage recovery.
FAQs on deep tissue massage and muscle soreness
Is soreness after a deep tissue massage normal?
It is completely normal to experience soreness after a deep tissue massage. The soreness should ideally go away in 24 to 48 hours.
How can I relieve soreness after a deep tissue massage?
To relieve soreness after a deep tissue massage, you can:
- Stay hydrated
- Use over-the-counter pain relief options
- Use cold or hot therapy options
- Indulge in gentle stretching of the muscles
- Use massage tools to aid recovery
Should I use heat or ice for massage soreness?
While help will help relax tense muscles and relieve any stiffness present, cold therapy can reduce inflammation and numb soreness. Use the one that feels better for your soreness.
Can I exercise if I’m sore after a massage?
It is better to avoid any strenuous activity if you are experiencing deep tissue massage soreness.
Does deep tissue massage help or worsen muscle pain?
Deep tissue massage can normally be used to alleviate pain and muscle stiffness.
How do I prepare for my next massage to avoid soreness?
To avoid soreness in your next massage, you can
- Stay hydrated on the days before the massage and on the day of the massage too.
- Wear comfortable clothes that do not restrict movement.
- Take a warm shower before your massage session to help relax muscles.
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