Short answer: mild soreness after a massage is common—especially after deep tissue work or your first treatment—and usually resolves within 24–48 hours.
If you’ve ever wondered, “Is it normal to feel more pain for a few days after a massage?” or “Why am I sore after my massage?”, you’re not alone. These are two of the most common questions I hear from my massage patients at Acacia Health in Victoria.
Why You Can Feel Sore After a Massage
During a massage, your massage therapist applies pressure through several layers of tissue: skin, fascia, and muscle. To reach deeper muscles and address areas of tension, the therapist must work through the layers above.
With enough pressure, it can create tiny, harmless disruptions in the tissue—often called micro‑traumas. This is very similar to what happens after a workout at the gym when you experience delayed onset muscle soreness (“the DOMS”). Your body responds to this micro‑trauma with a small amount of inflammation as part of the natural healing process.
This temporary inflammation is what usually causes the post‑massage soreness you may feel. In some cases, this can also be accompanied by mild muscle guarding or brief muscle spasms, which are your body’s natural protective response.
Is It OK to Be Sore After a Massage?
Mild to moderate soreness after a massage is normal, especially if:
- You had a deep tissue massage or firmer pressure than usual
- It was your first massage in a long time (or ever)
- Your therapist worked on very tight or sensitive areas
This type of soreness typically fades within 24 to 48 hours.
However, soreness afterward is not the goal of massage therapy. If your pain:
- Lasts longer than a few days
- Is unusually intense
- Comes with significant or unexpected bruising
…then the pressure used may have been too aggressive for your body at that time. If this happens, let your massage therapist know so future treatments can be adjusted.
Every Body Responds Differently
In more than 20 years of practice, I’ve seen that every body responds differently to massage therapy. Some people love deep pressure and find it extremely effective. Others do much better with a gentler, more gradual approach—and still get excellent results.
The most important factor is communication. Always let your therapist know:
- How the pressure feels during the treatment
- How your body feels in the days afterward
Your massage should feel helpful and therapeutic, not like something you have to recover from.
How to Reduce Soreness After a Massage
If you do experience soreness after a massage, here are a few simple ways to support your recovery:
-
Hydrate
- Drinking water helps support circulation and your body’s normal recovery processes after treatment
-
Keep Moving Gently
- Light movement—such as a walk, swim, or easy stretching—can help keep muscles from stiffening up and may reduce lingering soreness
-
Rest and Recover
- Avoid intense workouts immediately after a deep tissue massage. Give your body a bit of time to adapt and heal
-
Warm Bath
- Unless you’re not a fan of a good soak in the tub, this can also be quite beneficial for getting back to 100%
The Bottom Line
A little soreness after a massage is common and usually a sign that your body is responding to treatment. It should be temporary and manageable—and with the right approach, it often decreases as your body gets used to regular massage therapy.
If you ever have concerns about how you’re feeling after a session, your registered massage therapists at Acacia Health are always happy to adjust your treatment plan to better suit your needs.
Book Your Massage in Victoria, BC
If you’re looking for professional, evidence‑based massage therapy in Victoria, our team at Acacia Health would be happy to help. Regular massage can support recovery, reduce pain, and improve how your body moves and feels.
