Why it happens & how to help reduce it.
If your muscles feel sore after a massage, or have any type of post-massage discomfort, know that this is totally normal. While it seems counter-intuitive, the feeling of soreness after a massage is your body responding in the way it is designed to. When your muscles are tight and knotted, they are not working properly. The surrounding muscles will work overtime to try to keep your body in homeostasis. As your therapist manipulates these tight muscles during your massage, they begin to break up the knots (Trigger Points), stretch the muscles and increase the blood flow to that area. Much like after a good workout, your muscles can get sore or even cramp up if you haven’t had enough water or as they become tighter and stronger.
Here are some ways to feel less sore after a massage:
1. Pay attention to your water intake, before and after your massage.
A good rule of thumb is to have a consistent water intake of at least 64 ounces of water a day. Water makes up 60% of your body weight. Cells, organs and tissues rely on water to run smoothly. Drinking enough of it will keep your muscles more pliable, help flush out toxins and protect your sensitive tissues.
2. Take Regular Epsom Salt Baths
Epsom Salt is made of two components – Magnesium and Sulfate. Epsom salts break down into magnesium and sulfate when introduced to water. This coupled with the warm water has been proven to help relax sore and tight muscles. Sprinkle 1-2 cups into warm bath water and soak for up to 20 minutes. Adding essential oils like lavender to aid sleep or eucalyptus to uplift and invigorate your senses make this process even more enjoyable.
3. Yoga and other gentle stretching
This will help to keep the muscles flexible and trigger points freeDuring massage, your muscles are being stretched. Continuing to stretch daily between therapy appointments will help keep your muscles flexible and will therefore lessen the feelings of post-massage soreness. That will remind those tight muscles their resting length. I love practicing Yoga and recently, I have become a certified instructor in Yoga which gives me a deeper understanding of body and movement.
4. Apply heat for 20 minutes up to 3 times a day.
Applying heat to your sore muscles will help to loosen and soften them and ease the soreness you are experiencing. For maximum benefit, try applying heat for 20 minutes prior and 20 minutes after stretching. Avoid thinking that the hotter it is the more it will help. The heat should be a comfortable and tolerable temperature. Learn more about when to use heat vs. cold to help relieve soreness.
5. Apply muscle soothing ointments
Try Arnica or Deep Blue Rub by dōterra. These ointments provide a relieving and comforting sensation to sore muscles. It feels cooling and warming at the same time but does not sting or hurt in any way. Read the package and follow directions carefully. If you’re interested in purchasing deep blue rub or oil, you can do so here.
Lastly, and one of the most important ways to feel less sore after a massage, is to continue receiving regular massage treatments!
The many benefits of massage will increase with time and consistency. As you follow these guidelines and work consistently with your therapist, you will find that your post-massage soreness will lessen with time and you will enjoy the mind/body wellness that comes from regular massage.
I recommend a hot stone, Swedish or deep tissue treatments to relieve sore muscles. You can book your next visit online here or contact me to schedule.
Love & Light,
Liraz
Liraz Bergman-Turner is a Licensed Massage Therapist and Reiki Master. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO
Liraz is the best massage therapist I have worked with. She combines expert knowledge of anatomy with her sensitive intuition. She takes time to talk with you to learn your specific needs and follows up on future visits. She adapts her approach based on your preferences. She has alleviated pain in several areas for me, and suggested exercises and stretches I can do at home to maintain the improvements. Her office setting and personality are serene and relaxing. I always leave feeling significantly better physically and spiritually. I highly recommend Liraz and Heavenly Embrace Wellness.
