Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why you might feel sore
After deeper work on tense muscles, it is common to feel a mild tenderness or achiness for a day or so, a bit like after light exercise. This usually reflects that the muscles were worked, and it tends to settle on its own. It is more likely after firm work or if it has been a long time since your last massage. Mild and short-lived is the key.
Easing the soreness
Drinking water, gentle movement, a warm shower or a heat pack, and rest usually help post-massage tenderness settle. Avoid jumping into anything strenuous straight afterwards. If you tend to feel sore, mentioning it next time lets the therapist adjust the pressure, since you do not need to be left tender for a massage to be effective.
When soreness is not normal
Mild tenderness that settles within a day or two is fine. What is not expected is significant pain, bruising, sharp or lasting pain, or any new symptom like numbness or tingling. If that happens, it is worth mentioning, and we would always rather work more gently. Anything that feels like an injury, or does not settle, should be checked rather than dismissed.
Key takeaways
- Mild tenderness after deeper work is usually normal
- Water, gentle movement, heat and rest help it settle
- You do not need to be left sore for a massage to work
- Significant pain, bruising or new symptoms are not expected
Frequently asked questions
Is it normal to ache the day after a massage?
Mild tenderness for a day or so after deeper work is common and usually settles on its own, a bit like after light exercise. Water, gentle movement and rest help.
How do I avoid being sore after a massage?
Mention it so the therapist can use lighter pressure; you do not need to be left tender for a massage to work. Hydrating and gentle movement afterwards also help.