What To Do After Your Massage: The Honest Version

Most post-massage advice lists are full of things therapists say out of habit rather than evidence. Let's go through what's actually worth paying attention to - and what you can comfortably ignore.

You don't need to drink a litre of water

The 'drink lots of water after a massage' instruction is pervasive and largely without basis. The idea that massage releases toxins that need to be flushed out doesn't hold up physiologically. Staying generally well hydrated is a good idea at all times. But you don't need to gulp water specifically because you've had a massage.

If you're thirsty, drink something. That's it.

Rest is useful - but so is movement

If you've had a fairly intensive session, some rest makes sense. Your nervous system has been through something and mild fatigue is normal. But this isn't the same as needing to be completely inactive.

Gentle movement - a walk, some light mobility work - can actually help the body integrate the work. Lying on the sofa all afternoon isn't necessary unless that's what you feel you need.

Pay attention to how you feel

The 24–48 hours after a session are genuinely useful information. If something that was tight has released, note it. If something feels more sore, or different, or you notice your movement has changed - that's worth feeding back at your next session. Generally you will feel a bit of that exercise DOMS (delayed onset muscle soreness) after a treatment. This is totally normally with pain peaking at about 48hrs after your treatment. Focus more on your movement and flexibility than the pain as a sign of improvement. Particularly if you've been in pain for a long period of time and/or haven't had a treatment for a long period as well. Your body experiences a treatment like a new exercise, and similarly those DOMS. We tend to see a significant change in pain after the third session.

Your response to treatment tells me a lot about what's happening and how to approach things going forward. The clients who get the most from treatment are usually the ones who pay attention and communicate.. as well as those who implement any advice given.

Avoid intense training immediately after

If you've had significant work done, it's not ideal to go straight into a heavy session. Give your body a few hours at least. This is particularly true if we've worked into areas that are going to feel tender - loading them hard immediately isn't helpful.

Frequently Asked Questions

Can I exercise after a massage?

Light movement is fine. A heavy training session or competition immediately after deep tissue work isn't ideal - give yourself a few hours at minimum, or schedule the massage for after training rather than before.

Why do I feel tired after a massage?

Sustained pressure activates the parasympathetic nervous system, which is your rest-and-digest state. Feeling drowsy or relaxed after treatment is a normal physiological response, not a sign something went wrong.

Is it normal for symptoms to feel worse before they improve?

In some cases, yes. If we've worked into a restricted area, a short-term increase in sensitivity is not unusual. This should settle within 48 hours. If it doesn't, or if something seems significantly worse, let me know.

Should I apply heat or ice after a massage?

There's no blanket rule. Heat can feel good on areas that were worked heavily. Ice is generally more relevant to acute injury management. If you're unsure, ask - the answer will depend on what we were treating.

How soon should I book my next appointment?

That depends on what we're working on. I'll usually have a recommendation at the end of your session. For maintenance, every two to four weeks works well for most active people.