Rubbing, or massage, is generally beneficial for common muscle soreness that appears after exercise. This physical manipulation provides relief from the tenderness and stiffness that frequently follow an unfamiliar or intense workout. Scientific evidence supports the use of massage as an effective intervention, offering several physiological benefits that help muscles recover. This relief is specifically targeted toward the common, temporary discomfort known as Delayed Onset Muscle Soreness (DOMS).
The Source of Muscle Soreness
The discomfort felt a day or two after a strenuous workout is formally known as Delayed Onset Muscle Soreness (DOMS). This soreness is a normal physiological response to unaccustomed or intense exercise, particularly activity involving eccentric contractions where the muscle lengthens while under tension. The cause of DOMS is thought to be microscopic tears, or microtrauma, within the muscle fibers themselves. This mechanical damage triggers an inflammatory response as the body begins the repair process.
The soreness typically begins 12 to 24 hours after the activity and peaks between 24 and 72 hours before gradually subsiding. Historically, many believed that a buildup of lactic acid caused this delayed pain, but that theory has been rejected by modern science. Lactic acid returns to normal levels within about an hour of exercise and cannot be responsible for pain that peaks days later. The pain experienced is actually the result of the inflammatory process stimulating local nerve endings.
Mechanisms Behind Pain Reduction
Rubbing sore muscles helps mitigate the symptoms of DOMS through both mechanical and neurological pathways. Mechanically, the application of pressure increases blood flow to the affected muscle area. This enhanced circulation delivers oxygen and nutrients necessary for tissue repair and helps remove metabolic waste products. Additionally, the stroking and kneading motions facilitate lymphatic drainage, which can reduce the localized swelling associated with the inflammatory response.
From a neurological perspective, massage activates the pain-gating mechanism within the nervous system. This theory suggests that the non-painful sensory input from the rubbing travels faster than the pain signals from the sore muscle. The faster signals essentially “close the gate” in the spinal cord, blocking the perception of slower pain signals from reaching the brain. Rubbing also helps reduce mechanical stiffness and muscle tension, contributing to the overall reduction in discomfort. Studies show that massage can effectively alleviate DOMS by approximately 30% and significantly reduce muscle swelling.
Practical Application: Pressure and Duration
When rubbing sore muscles, the technique should be firm enough to engage the muscle tissue, but not so intense that it causes sharp pain. The pressure should be a deep kneading or stroking motion that feels therapeutic and tolerable. For self-massage, tools like a foam roller or massage gun can help apply consistent pressure across larger muscle groups. The optimal timing appears to be immediately following eccentric exercise, or once DOMS has fully set in between 48 and 72 hours post-exercise.
A duration of about 5 to 10 minutes per major muscle area is sufficient to stimulate the beneficial circulatory and neurological effects. For instance, a session focused on the quadriceps and hamstrings would involve separate 5 to 10-minute periods for each muscle group. Beginning the massage strokes on the limbs and moving towards the core encourages fluid movement in the direction of the lymph nodes. Consistency is more beneficial than a single, overly aggressive session, particularly when using self-massage tools.
Identifying When Rubbing Is Harmful
While rubbing is beneficial for the dull, aching pain of DOMS, it is contraindicated in situations involving acute injury. Deep massage should be avoided on areas that present with sharp, localized pain, significant swelling, bruising, or an inability to bear weight. These symptoms may indicate an acute soft tissue injury, such as a muscle strain, sprain, or rupture. Applying pressure to a fresh injury can worsen the tissue damage, increase internal bleeding, and prolong the inflammation phase of healing.
For an acute injury, the initial treatment should involve rest, ice, compression, and elevation, rather than physical manipulation. Areas with active infections, open wounds, skin conditions, or a history of blood clots should not be massaged. If the pain is persistent, severe, or prevents normal function for more than a few days, a medical professional should be consulted.