It’s completely normal to feel sore after a deep tissue massage. This treatment works on the deeper layers of muscle and fascia, using sustained pressure to target tight areas and chronic muscle tension. While it can leave your body feeling slightly tender, that short-term discomfort often leads to longer-lasting relief and better mobility.
Why does deep tissue massage cause soreness?
Deep tissue massage is designed to break down adhesions and release tight muscle knots that restrict movement and cause pain. Unlike a relaxation massage, which focuses on surface-level tension, deep tissue techniques apply firm, controlled strokes into deeper layers of soft tissue. Therapists may use their elbows, knuckles or forearms to work through these areas.
The pressure used stimulates circulation, encourages lymphatic drainage and improves muscle function — but in the process, it can trigger a mild inflammatory response. This temporary soreness is a result of the body adjusting to that release, especially if you’ve been holding tension for a while or haven’t had bodywork in some time.
If you’re new to this style of treatment, you can learn more about how it works here: Deep Tissue & Sports Massage
How sore is too sore after a massage?
Some muscle tenderness after a deep tissue massage is completely expected. You may notice a dull ache, light bruised feeling or even slight stiffness — all of which should fade within 24 to 48 hours. These symptoms are your muscles responding to deep stimulation, and are usually a sign the massage did what it was supposed to do.
However, if you experience sharp pain, significant swelling, bruising that worsens, or discomfort that lasts longer than three days, it’s important to speak with your therapist or a healthcare provider. That level of pain is not typical and may indicate something else is going on that needs attention.
What can you do to ease muscle soreness after your session?
Aftercare can make a big difference in how your body feels post-massage. Some gentle strategies to reduce soreness include:
- Drinking plenty of water to help flush out metabolic waste
- Taking a warm bath with Epsom salts to relax the muscles
- Applying a warm or cool compress to the treated area
- Doing gentle stretching or light walking to improve circulation
- Getting plenty of rest, especially if you’re feeling fatigued
If your therapist recommends it, you can also use a foam roller or gentle mobility work the day after. These small steps can help your body recover faster and maximise the benefits of your treatment.
You might also explore complementary approaches like myofascial therapy, which targets soft tissue restrictions to release tension and improve function over time.
You can also try these techniques between sessions: Stretches & Exercises
Is deep tissue massage suitable for everyone?
While deep tissue massage can be incredibly effective, it’s not right for everyone. People with certain health conditions or those on blood-thinning medications should always consult with their doctor before booking a session. This is especially important for:
- Individuals with clotting disorders
- Those currently undergoing cancer treatment
- People recovering from recent surgery
- Pregnant clients (particularly in the first trimester)
If you’re expecting or managing a condition, a gentler approach may be more appropriate. For instance, our Pregnancy Massage service is tailored to meet the needs of those in various stages of pregnancy and is safer than deeper modalities during this time.
How does deep tissue compare to remedial massage?
A common question we hear is whether deep tissue or remedial massage is better. The truth is, it depends on what you’re dealing with. Deep tissue is usually aimed at general muscular tension and recovery — often used by athletes or active individuals for whole-body muscle work.
Remedial massage, on the other hand, is more targeted. It includes a clinical assessment and is designed to address specific injuries, postural problems or chronic pain conditions. If you need help figuring out which one is right for you, remedial massage may be the better starting point for more tailored care.
Learn more about this approach here: Remedial Massage Melbourne
Summary: What to expect after a deep tissue massage
Here’s what you should keep in mind after your session:
- Some post-massage soreness is completely normal
- Symptoms should fade within a day or two
- Stay hydrated, rest and stretch gently to feel better
- Communicate with your therapist if anything feels too intense
- Consider remedial massage if you want a more individualised treatment
If you’re ready to book a massage that works for your lifestyle and recovery needs, our experienced therapists at Melbourne Natural Therapies are here to help.
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