Sore after a sports massage: is it normal?
Feeling a bit tender the day after a sports massage is common, particularly after firm work or your first session in a while. Here's what's normal and what isn't.
Is it normal to be sore after a sports massage?
Yes. In a study of 100 massage clients, about 10% reported minor discomfort afterwards. Most of it started within 12 hours of the massage and lasted 36 hours or less, and there were no serious side effects (Cambron et al., 2007). It's more likely after firm or deep tissue work, on areas that were already tight, or if you haven't had a massage before.
What does normal soreness feel like?
A dull, achy tenderness in the muscles that were worked on, a bit like mild soreness after a gym session. It may feel tender to press, but it shouldn't stop you moving normally.
How long should it last?
Usually a day or two. If it's getting better each day, that's normal.
What helps?
Gentle movement such as walking, light training or an easy swim; a warm shower or heat pack; and normal sleep. There's no need to rest completely.
Do I need to drink water to flush out toxins?
No. Massage doesn't release toxins or lactic acid into your system. Drink normally.
Is bruising normal after a massage?
Bruising isn't expected. If it happens, mention it next time so the pressure can be adjusted. If you bruise easily, take blood thinners or have a bleeding disorder, check with your GP before having firm massage.
Can I train after a sports massage?
Yes. If you've had firm work, a lighter session the same or next day is a good idea. Avoid booking firm work right before a game or race; see our timing guide.
How to be less sore next time
Tell your therapist if you were sore for more than a day or two. Lighter pressure, less time on one spot, or booking on a rest day all help. More pressure doesn't mean more benefit; see deep tissue massage: does it hurt?.
When should soreness be checked?
Get it checked if the pain is getting worse after two or three days, or comes with swelling, numbness, pins and needles or weakness. See a doctor promptly if a calf becomes swollen, warm, red and painful, as that can be a sign of a blood clot.
Sore after dry needling or osteopathy instead? See sore after dry needling or osteopathy.
Book a sports massage with Peter Toperosa at our Berwick clinic: 30 minutes, $75, and you can book online.
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Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
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