What Soreness After a Massage Actually Means

Is It Normal to Feel Sore After a Massage?

Yes — especially after remedial massage, deep tissue massage, sports massage, dry needling, or cupping therapy.

Post-massage soreness is similar to delayed onset muscle soreness (DOMS) you might feel after exercise. During treatment, I’m working into tight, restricted, or overworked tissue to improve movement, circulation, and recovery. That process can temporarily irritate muscles that haven’t been moving well or have been under long-term stress.

Most people describe it as:

• Tenderness

• A “bruised” feeling (even without bruising)

• Tightness that eases within 24–72 hours

This is a normal and healthy response.

What Causes Soreness After Remedial or Deep Tissue Massage?

1. Releasing Tight or Guarded Muscles

When muscles are tight for long periods — from desk work, training, stress, or poor posture — they adapt to that state. Once we start changing those patterns with remedial massage, the nervous system and tissue need time to recalibrate.

That adjustment phase can feel sore.

2. Increased Blood Flow and Metabolic Activity

Massage increases circulation and helps flush out waste products that build up in tight tissue. That metabolic shift can temporarily sensitise the area before it settles into a more relaxed state.

This is especially common after deep tissue massage or sports massage.

3. Trigger Point Work

Trigger points (tight knots that refer pain elsewhere) often respond with short-term soreness after treatment — particularly if they’ve been there for a long time.

This doesn’t mean something went wrong. It usually means the tissue has finally been stimulated enough to change.

Soreness After Sports Massage: A Sign of Recovery

For my active clients around Wollongong — runners, gym-goers, surfers, and tradies — soreness after a sports massage is very common.

Sports massage is designed to:

• Improve performance

• Reduce injury risk

• Speed up recovery

When muscles are repeatedly loaded, massage helps reset tension patterns. The soreness that follows is often part of the recovery process, and many clients report feeling lighter, looser, and stronger a day or two later.

What About Dry Needling Soreness?

Dry needling can cause local muscle soreness for 24–48 hours, sometimes up to 72 hours.

This happens because:

• The needle creates a micro-response in the muscle

• Tight fibres release rapidly

• The nervous system resets how that muscle behaves

This soreness is temporary and often followed by noticeable improvements in pain and movement.

Is Cupping Supposed to Hurt Afterwards?

Cupping therapy doesn’t usually cause deep muscle soreness, but you may feel:

• Local tenderness

• Mild tightness

• Sensitivity where cups were applied

The circular marks are not bruises — they’re a sign of increased blood flow and tissue response. Tenderness typically settles quickly and is part of the healing process.

When Soreness Is Not Normal

While some soreness is expected, it should not be:

• Sharp

• Severe

• Worsening each day

• Accompanied by loss of strength or function

If that ever happens, I always encourage clients to let me know. As a sole operator, I tailor every session — pressure, technique, and approach — based on how your body responds.

Massage should challenge tissue, not overwhelm it.

How Long Should Soreness Last After a Massage?

For most people:

• 24–48 hours is normal

• Up to 72 hours after deep or corrective work can still be okay

If soreness lasts longer than that, it usually tells me:

• The tissue was very restricted

• We may need to adjust intensity next time

• More regular treatment may help prevent flare-ups

How to Reduce Soreness After Your Massage

I always recommend:

• Drinking plenty of water

  👉 visit our Blog on importance of water after a massage→

• Gentle movement (walking, light stretching)

• Heat or a warm shower for relaxation

• Avoiding heavy training immediately after deep work

These simple steps help your body adapt faster and feel better sooner.

Soreness Is Often a Sign of Progress

At Advance Body Massage Wollongong, my goal isn’t just short-term relief — it’s long-term improvement in how your body moves and feels.

Soreness after massage usually means:

• Tight tissue is changing

• Circulation is improving

• Your body is adapting to better movement patterns

And that’s a good thing.

If you ever have questions about how your body responds after a session, I’m always happy to talk it through. Massage should feel purposeful, safe, and effective — and your feedback is a big part of that.

Final Thoughts

Short-term soreness after a massage is usually normal and part of the body’s natural response to treatment. It’s often a sign that tight or overworked tissue is starting to change and recover.