How sore muscles develop after massage, the theories behind it, and why I'll never do a full body massage on vacation again.
Oh how I was looking forward to the relaxing massage on vacation. Finally come down and relax.
So that the vacation starts well, I booked the wellness treatment right away for the first day. A big mistake.
Sore muscles after massage - that's a pain I've never known before. And that's despite the fact that I'm quite athletic. Fitness is on the schedule at least 4 times a week.
But I haven't experienced anything like that yet. Sound familiar? I got to the bottom of it and did some research.
Why does the pain occur? What helps against it and can you prevent it? Here come the answers!
Table of contents
Why magnesium does not help against sore muscles!
Are you also one of those people who want to treat themselves to a massage when they have tension and muscle pain? After all, the relief should occur immediately, the problem is solved and the pain is gone.
What sounds plausible in theory is not so in practice. Many experience sore muscles after a massage.
Do you also wonder why it hurts after the massage, although you actually wanted to feel better? What can you do about it and is it normal?
I've asked around for you and gathered all the info you need to know here.
Why do you get sore muscles after massage?
If you have sore muscles after a massage, it's because the muscles have been massaged to release stuck fascia, knots and tension. In the process, the muscles are restored to a functional state.
Therefore, during the massage is often applied firm pressure, as well as deep rhythmic movements along the hardened muscles. The stronger the tension, the more intense the massage and the pressure it takes.
During the massage, the metabolism is revved up to loosen the agglutinated tissues. Just like after an intense workout, the body needs time to recover after the massage treatment.
By the way, it is quite normal that massage can cause sore muscles. This is because your muscles react to the massage strokes. The reaction can be quite different. While person A feels nothing at all, person B (me) can't move at all.
My tip: If the massage seems too firm, let the masseur know.
Sore muscles after deep massage
Muscle soreness occurs mainly after deep massage. Most people feel it the next day. The pain can last for hours or even days. It depends on how much you are used to massages, how strong your massage was and how much tension you had before.
Muscle soreness after massage does not occur with gentle strokes. But it does happen with therapeutic and sports massages. And Thai massages on the beach.
Especially massages, whose purpose is to release tension and eliminate pain, you will feel the next day.
Pressure sensitivity and a slight muscle ache after massage treatments is perfectly normal in such a case. At the latest on the 3rd day afterwards, everything should be fine again.
My experience with sore muscles after massage treatments
But back to my Thailand vacation.
So I treated myself to a massage on the beach. The sound of the sea in the background, the light wind in the palm leaves and the sun on my back - what could be better?
In the morning I still felt like a million bucks. The massage did me good. With fragrant oil I was really kneaded through. Besides, I could hear the sea rushing. A dream!
I must say that it was a Thai massage. And that one always imagines it only relaxing, in truth it was quite violent with some grips.
Probably mainly because my masseuse had quite a bit of strength. And then in the evening I barely make it to dinner. This is not how I imagined the vacation.
Do you already know massage guns against sore muscles and tension?
Was the treatment too firm for me? Yes, that is very likely. But I was not asked. And if I had been, I don't think we would have been able to reach an understanding. But I thought to myself: if only, then only. Bad idea!
This is not a good idea because if you massage too hard, the muscle will start to resist.
And don't do a full body massage if you don't get massaged regularly. I do that at least certainly not a second time :)
What helps against sore muscles? The best tips
Why do massages hurt?
Pain after a massage may seem unpleasant at first, but is usually a harmless physical reaction. A so-called initial aggravation occurs especially when manual therapies, health treatments or even osteopathy are applied.
This can lead to a sensation of pain that occurs only in the massaged area or perhaps spreads to adjacent areas such as the calf, shoulders, thighs and arms. We are particularly susceptible to pain in the lumbar spine, entire back and neck after a massage, so discomfort is more likely to occur here than with a hand massage, for example.
Every body is different and every person reacts differently to massage therapy. Our perception of pain is just as different. While some can barely move from sore muscles, others take it in stride. Some people report a slight pulling or burning sensation in their muscles, while others experience severe muscle soreness that may even be accompanied by dizziness, fatigue or malaise.
The body habituates to the pain after a while . So that many patients who are massaged frequently, have little or no more negative side effects.
It is the job of the masseur to challenge your muscles, fascia and all connective tissue. In this context, it is called good pain. A good therapist adapts the depth of pressure, direction of movements and speed to you.
By the way, if you have a lot of stress, the muscle ache after the massage can be more intense. This is because our body tenses up when we are exposed to stressful situations.
Is muscle soreness after massage necessary?
No, you don't have to be in pain after the massage for it to work.
In reality, the phrase "less is more" would fit better here to express how much pressure should be applied during a massage treatment. There is a fine line between "too little pressure", which does not improve the body structures, and "too much pressure", which makes patients tense up and can take their breath away.
The secret to pain relief is breathing. If you are struggling so much during a treatment that you can't breathe, tell the therapist. "No pain, no gain" doesn't help here and can lead to additional muscular discomfort.
Why do I have sore muscles after the massage?
Muscle soreness occurs because there is "microtraumatization" of the muscle fibers. This results in minimal tears in the tissue.
Water penetrates into these small cracks. And then edema forms. This causes the muscle fiber to swell, and tada - you've got a sore muscle.
The next few days I gave the massage table a wide berth. I went nice and slow up and down by the sea. That was enough for once. :D
Whether your muscles are sore after massage or sports, it doesn't matter. Your muscles have simply been overworked a little too much. But why the muscle pain after the massage can often be so severe, scientists still have no real answer.
Can I exercise despite sore muscles?
Theories why muscle soreness can be caused by massage
As different as the pain can feel to us, the opinions of scientists are also different. For example, sports scientists have different opinions about muscle soreness after massages than doctors.
What is certain, however, is that if muscles are sore after a massage, it is because soft tissues have been massaged. They have been kneaded to release blockages, knots and tension.
In the case of blatant tension, massage treatment must often be done with firm pressure and deep rhythmic movements.
The longer and more stubborn your tension is, the more intensive the deep massage must be. Only then can the metabolism be set in motion and the tightened connective tissue be loosened.
You can think of it as after an intense workout. Your body also needs time to regenerate.
But let's take a look at what theories there are on this subject.
1. the artificial inflammation
Theory 1 states that the masseur can cause something like artificial inflammation.
When the muscle fibers are kneaded, an inflammation is simulated in the muscle. The muscles react by fighting the inflammation. And that hurts.
2. the tissue is stimulated
Theory 2 is quite different, in which scientists assume that waste products are removed during the massage.
To do this, the tissues must be stimulated, which can lead to muscle soreness from massage.
3. old tensions - new tensions
And theory 3 assumes that tension is released only by provoking new tension. So in order for a tension to be released, you make the muscle work. Because it is not used to this, a sore muscle develops after massage.
But whichever theory is correct: After 1 to 3 days the spook should be over.
What helps against the muscle pain after massages?
The brain's response to muscle soreness is known as muscle protection. This is the unconscious tensing of sore muscles to protect the injured area after a massage. You can take some simple and pleasant measures to prevent and alleviate sore muscles the next day:
Drink plenty of water before and after treatment. Muscles that are well hydrated before treatment are more flexible and less tense. Some people believe that drinking plenty of water can aid in the removal of toxins produced during massage. Alcoholic, sweetened or caffeinated beverages should be avoided. Instead, choose healthy alternatives such as coconut water, fresh fruit or vegetable juice, or herbal teas for added nutrients.
After that, perform light stretching exercises. This helps to relieve muscle tension, improve muscle flexibility and blood circulation. It is also a fantastic way to relax your body and mind.
Take a bath and just try to switch off for 20-40 minutes. Epsom salt is an inexpensive and effective way to detoxify your body and relieve muscular discomfort. You'll also absorb the beneficial magnesium found in Epsom salt through your skin, which can be very helpful for muscle pain! Essential oils can also help with muscle discomfort.
Take an anti-inflammatory painkiller if the discomfort persists, as this can help to break the pain cycle and allow the brain to relax "stressed muscles". An ointment may also help you: "DIY chili ointment against muscle tension“
Creams that stimulate blood circulation can help to make the pain more bearable. They have a decongestant and warming effect, which is especially good now.
What I have learned
Well, first of all, plan well. What I learned from this? Never do a full body massage on the first day of your vacation! :) Unless you are a workerholic and want to be forced to give rest.
I settled into my hammock and shifted down a gear.
Otherwise, the only thing that helps is a lot of rest, sleep, relaxation and drinking a lot. You can also try warming muscle creams. They promote blood circulation. But there are also foods that have a positive effect on faster healing.
Unfortunately, taking lots of magnesium capsules, tablets or sherbet now won't do any good. It is too late for that.
16 delicious foods for sore muscles
Our conclusion
Whether a sore muscle develops after massage or sports, they both have one thing in common: they are perfectly normal and simply a reaction of a body to the unaccustomed movement.
Make sure that the masseur does not treat you too hard. If you are kneaded regularly, the soreness from massage will not be intense.
Get well soon! :)
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