When muscles feel tender and stiff a day or two after physical activity, many people wonder if a massage will help ease the discomfort. Evidence suggests that massaging sore muscles can be an effective way to manage the symptoms following intense exercise. While massage may not eliminate the biological process of recovery, it supports reducing pain perception and promoting a quicker return to comfortable movement. Understanding the underlying cause of this post-exercise pain provides context for how massage works to provide relief.
Understanding Why Muscles Become Sore
The familiar ache that sets in hours or days after an unaccustomed workout is known as Delayed Onset Muscle Soreness, or DOMS. This sensation typically peaks between 24 and 72 hours after exercise and results from microscopic damage to the muscle fibers. Activities involving eccentric contractions—where the muscle lengthens while under tension, such as the lowering phase of a squat—are the most likely triggers.
The mechanical stress causes minute tears, or microtrauma, in the muscle tissue, which initiates a localized inflammatory response. This inflammation is the body’s natural process of healing and repair, involving the release of chemicals that sensitize nerve endings, leading to pain and stiffness. This soreness is not caused by a buildup of lactic acid, which is a common misconception; lactic acid is typically cleared from the muscles within an hour of stopping exercise.
How Massage Influences Muscle Recovery
Massage provides relief by influencing several biological and neurological pathways involved in post-exercise recovery. One established mechanism is the mechanical pressure of massage, which increases blood flow to the treated muscles. This enhanced circulation helps deliver oxygen and nutrients needed for tissue repair while assisting in the removal of metabolic waste products.
The physical manipulation of muscle tissue promotes lymphatic drainage, which reduces localized swelling associated with the inflammatory response. Studies suggest that massage can temper inflammatory signaling by mitigating the production of certain inflammatory proteins, accelerating the healing process. Massaged muscles show reduced signs of inflammation and less swelling compared to non-massaged muscles.
Beyond the physical effects, massage has a significant neurological impact on pain perception. The input from the massage strokes—such as pressure and movement—can modulate pain signals traveling to the brain, reducing perceived soreness. This sensory modulation, coupled with the systemic relaxation response that lowers stress hormones like cortisol, contributes to comfort and well-being that aids recovery.
Practical Advice for Massaging Sore Muscles
The effectiveness of massage depends on the timing and technique used. While massage is beneficial any time, applying it immediately following intense exercise may help reduce initial swelling and muscle damage. Since DOMS peaks 24 to 72 hours later, a massage during this window is most effective for managing peak discomfort.
Self-massage tools, such as foam rollers, are effective for applying techniques like effleurage (long, gliding strokes) and petrissage (kneading). When performing self-massage, the pressure should be firm enough to feel the muscle tissue being manipulated but never sharp or painful. A light, Swedish-style massage focuses on circulation and relaxation, which is ideal when muscles are acutely tender.
A deeper tissue massage targets the deeper layers of muscle and connective tissue and is often used to break up chronic tension and adhesions. If muscles are extremely sore, it is recommended to start with lighter pressure and gradually increase the intensity. Deep work on highly inflamed tissue can sometimes be counterproductive. Sessions should typically last between 10 to 30 minutes per muscle group, depending on the severity of the soreness.
Situations When Massage Should Be Avoided
While massage is generally beneficial for typical muscle soreness, specific circumstances require avoidance to prevent further injury or complications. Do not apply massage directly over areas of acute injury, such as a severe muscle strain, sprain, or tear, especially within the first 48 to 72 hours. Applying pressure to a freshly injured site can increase localized swelling and inflammation, which interferes with the body’s initial healing phase.
Massage is also contraindicated over open wounds, cuts, burns, or areas with active skin infections or rashes, as this can spread infection or cause tissue damage. Individuals with serious medical conditions, like deep vein thrombosis (DVT) or severe osteoporosis, should consult a physician before receiving a massage. If you have a fever or a contagious illness, a stimulating massage can potentially worsen symptoms or place undue strain on the body.