It is completely normal to feel some mild pain or soreness after a deep tissue massage, and it usually subsides within 24 to 72 hours. This is because during the session, pressure is applied deep into the muscles, creating micro-tears that cause a slight pain as the body repairs itself. If the pain is increasing, numbness occurs, or lasts for more than three days, you should seek evaluation from an experienced therapist or physiotherapist in the Rugby area.
Why does deep tissue massage cause pain?
Deep tissue massage applies pressure deep into the muscles, so it's normal to feel some mild soreness or stiffness after a session. The body views this pressure as part of the repair process, just as muscles feel a little sore after exercise. This soreness is usually short-lived and a sign of recovery.
Muscle micro tears
Deep stress causes tiny micro-tears to form within the muscle. There is nothing to be afraid of, because as the body repairs these micro-tears, it creates new tissue and the muscle becomes stronger. This repair process is what creates soreness.
Increased blood circulation
Massage increases blood flow to the muscles. The sudden increase in blood flow can create a feeling of warmth and pressure within the tissues, which can then lead to mild pain. This increased circulation helps the body's muscles recover.
Similarities and differences with DOMS
The soreness that occurs after exercise is called DOMS, and it is similar to the soreness of deep tissue massage. In both cases, the tissue is stressed and can be strained or sore as it repairs itself. However, DOMS usually peaks 24 hours after exercise. At the same time, soreness from massage usually occurs within a few hours of the session and subsides quickly.
How long is pain normal?
How long the soreness lasts after a deep tissue massage depends on the condition of the muscle. However, for most people, the soreness is within normal limits and gradually begins to subside. The following time-based guide will help you understand whether your experience is normal.
0 to 24 hours
It is normal to feel mild pain, pressure, or tightness in the muscles for a few hours after a massage. During this time, blood flow to the muscles increases, and the microtears in the tissue begin to repair. For many people, stiffness is more pronounced in the morning.
24 to 72 hours
Soreness is usually most felt during this time, then gradually decreases. As the muscles begin to recover, the pain will ease, and regular movement will become easier. This is the most common timeline after a deep tissue massage and is perfectly safe for most people.
What does it mean if it's more than 72 hours?
If the pain persists or increases after three days, it may be a sign of overuse, tissue irritation, or an underlying problem. If you experience numbness, pain down your leg, or severe tightness, seek evaluation by a physiotherapist or therapist without delay. A quick evaluation can help identify the cause of the pain and help you get the right treatment.
Easy ways to reduce pain quickly
The most helpful thing you can do to reduce pain after a deep tissue massage is to give your body time to recover. Drinking enough water keeps your blood circulation active and speeds up tissue repair. During this time, the body naturally tries to soften tense muscles, so hydration plays a direct role in reducing soreness. In addition, light stretching reduces muscle stiffness, increases circulation, and helps you relax. Stretches should be done very slowly, without pain, so that the tissues do not get overstressed.
Sometimes a little warmth can help relax the muscles quickly. A warm bath or Epsom salt soak can increase blood flow to deeper tissues and reduce pain. On the other hand, if you feel a little swollen or sore after a session, applying ice for a few minutes can help reduce inflammation. It's best to use both at the same time, but choose whichever works best for your body. Once the muscles start to feel sore, gentle movement, such as a leisurely walk or easy joint mobility, can help speed recovery.
What can I do to reduce pain in the next session?
Regular deep-tissue massage helps the body adapt to stress and reduces soreness. However, to experience less pain, there are a few things to keep in mind before and during the session.
Tell the therapist the pressure scale.
At the beginning of each session, indicate your comfort level. On a scale of 1 to 10, a pressure of 6–7 is generally appropriate for deep tissue. If the pressure becomes too high midway, notifying immediately can help avoid unnecessary micro-tears or additional pain.
How to adjust session intensity
Moderate intensity is safest in the first session. If the pain was severe the previous time, talk about reducing the pressure this time. If you can tolerate it well, you can gradually increase the intensity. Adjusting the pressure according to your body's response is the most effective strategy.
before and after routine
Light walking or mobility before the session prepares the muscles. Drinking water, taking a warm bath, or light stretching after the session can help reduce soreness. Avoiding heavy exercise or excessive movement for a few hours will speed up recovery.
Where to get Deep Tissue Massage or Physiotherapy in the Rugby area?
If you are experiencing unusual pain after a deep tissue massage or would like regular sessions, several professional therapy centres in the Rugby area offer assessments, pain management, and deep tissue treatments. Having sessions supervised by a local specialist can help you understand the cause of your pain and reduce future soreness.
Most clinics in the Rugby area:
- You can book online through the website
- You can make appointments directly by calling
- The first session usually includes a pain assessment and a combination of necessary therapies.
If the pain does not subside after a few days or if you have difficulty moving, it is best to get a quick assessment at a nearby clinic. Alternatively, you can book an initial session at MB Massage and Physiotherapy Centre, where the team will give you instructions tailored to your situation.
Myth-busting part
There are many misconceptions about deep tissue massage, especially about the pain it causes. In reality, these misconceptions often lead to unnecessary anxiety or false expectations. Here are two of the most common myths, clearly debunked.
Toxin release concept
Many people believe that deep tissue massage "releases toxins" from the body, so it's normal to feel sore afterwards. In fact, this idea has no scientific basis. Massage increases blood circulation, activates tissue metabolism, and reduces muscle tightness, but the term "releasing toxins" is not medically accurate. The soreness you feel is actually a normal response to the repair of micro-tears, not due to the release of toxins.
More pain does not mean more benefit.
Another common misconception is that the more painful a deep tissue massage is, the better the results will be. In reality, the opposite can happen. Excessive pressure can cause unnecessary muscle damage, increase recovery time, and make the body more sensitive to the next session. The right massage should be such that, even with a bit of tension or pressure, the pain is bearable and the body can relax naturally. If the pain becomes unbearable, the results are poor, and the risk increases.
End of session checklist
The body enters a recovery phase after a deep tissue massage, so with proper care, pain will decrease quickly, and the tissue will heal more effectively. Following the simple checklist below will help keep soreness within normal limits and make your next session more comfortable.
What should you do?
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- Drink enough water to keep blood circulation active and help muscles recover quickly.
- Do light walking or gentle movements; this will reduce stiffness.
- If necessary, you can use a warm bath or Epsom salt.
- Lightly stretching the waist increases circulation and reduces tension.
- If the pain feels unusual, let the therapist know or mention it at the next session.
What to avoid?
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- Do not do heavy exercise or an intense workout immediately after the session.
- Avoid using excessive heat or ice for prolonged periods.
- It is not good to sit in the same position for a long time if the body feels very tired.
- Do not force movement even if you are enduring severe pain.
- If you experience unusual numbness, burning, or increasing pain, seek advice without waiting.
FAQs
Should I tell the therapist if the pain is severe?
It's important to let your therapist know, because the therapist can adjust the level of pressure, the techniques used, or the pace of the session based on your body's response.
Why is there more soreness during the first massage?
The body is still not used to deep pressure. This releases more tension within the muscles and places pressure on the micro-tissues, which can increase soreness during the first few sessions.
Can I exercise the next day?
Light exercise is okay, but it is safest to avoid heavy lifting or intense workouts for the first 24 hours.
Does hydration reduce pain?
Yes, water speeds up the body's recovery process and reduces muscle tightness to some extent.