Muscle soreness happens to almost everyone, whether after an intense workout, a long day on your feet or even trying a new activity. The question is: can you get a massage with sore muscles? And the short answer? Yes. A massage can ease soreness and speed up recovery, but the real key lies in choosing the right technique and timing it properly.
In this blog, we’ll explore the benefits of massage for sore muscles, how it works, what techniques to expect and when it might be best to wait.
Experiencing Muscle Soreness? Get Expert Care and Recover Sooner
If your muscles are aching and you’re unsure what to do next, book a consultation at FlexiFit Physiotherapy. Our expert therapists offer personalised treatment plans that target muscle soreness and help you recover faster. Call us on 02 8542 9507 or visit our Contact Us page to schedule your session.
What Causes Muscle Soreness?
Muscle soreness is most commonly associated with delayed onset muscle soreness (DOMS), which typically occurs 12 to 48 hours after intense or unfamiliar physical activity. Tiny microtears form in your muscle fibres, leading to stiffness, swelling and a dull ache. While it’s a sign that your body is adapting and getting stronger, it can also make daily movement difficult.
Is It Safe to Get a Massage with Sore Muscles?
Absolutely. In fact, many health professionals recommend remedial massage or sports massage to help manage and ease sore muscles. Massage improves blood circulation, reduces inflammation and accelerates the healing process. It also helps loosen tight tissues, reduce stiffness and break down adhesions in the muscle.
How Massage Helps Speed Up Recovery
Massage therapy helps in recovery by:
- Boosting circulation: More blood flow means more oxygen and nutrients to damaged muscles.
- Reducing lactic acid: Massage helps flush out toxins and metabolic waste that contribute to soreness.
- Releasing tension: Trigger points and knots can form in overused muscles. Massage breaks them down.
- Improving flexibility: Looser muscles and fascia support better movement and reduce the risk of future injury.
What Type of Massage Is Best for Sore Muscles?
Not all massages are created equal. The right style can either help ease soreness and improve recovery or simply provide relaxation when your body needs it most. Here are some of the most effective options to consider:
Remedial Massage
Remedial massage targets specific muscle groups using techniques like deep tissue work, trigger point therapy and stretching. It is one of the most effective ways to treat DOMS and other types of muscle tightness.
Swedish Massage
This gentle, relaxing massage technique can help calm the nervous system and improve overall circulation. It’s a great option if you’re feeling fatigued or overly sore and prefer a lighter approach.
Sports Massage
Ideal for athletes or active individuals, sports massage focuses on areas that are overused or stressed. It can be used pre- or post-activity and is excellent for recovery.
How Soon After a Workout Should You Get a Massage?
You can get a massage as soon as 24 hours after your workout, depending on how your body feels. For moderate soreness, a light massage the same day or the next day can be beneficial. For more intense DOMS, wait 48 to 72 hours to allow your body time to process the initial inflammation.
When Should You Avoid Massage for Sore Muscles?
While massage is generally safe for muscle soreness, there are times when it might be best to postpone:
- Acute injury: If you suspect a muscle tear, strain or recent trauma, consult a physiotherapist before getting a massage.
- Severe inflammation: If your soreness is accompanied by heat, redness or swelling, it could be more than DOMS.
- Fever or illness: Avoid massage if you are unwell, as it can spread infection or worsen symptoms.
If you’re unsure whether your soreness is typical or something more serious, it’s always best to get an expert opinion.
When to See a Physiotherapist Instead
If your soreness is recurring, severe or affecting your ability to move, massage alone may not be enough. A qualified physiotherapist can:
- Assess your condition in detail
- Identify biomechanical issues
- Prescribe corrective exercises
- Provide ongoing rehab to prevent future issues
Final Thoughts
Massage can be a powerful tool for easing sore muscles, improving circulation and supporting faster recovery. However, the benefits depend on choosing the right type of massage and timing it well. For everyday soreness, techniques like remedial, Swedish or sports massage can all play a role, while more persistent or severe issues may call for physiotherapy support.
At FlexiFit Physiotherapy, we combine expert massage therapy with physiotherapy care to help you move better, recover quicker and feel stronger in your daily activities. Whether it’s post-workout soreness or ongoing muscle tension, our team is here to guide you. Visit our Contact Us page or call us on 02 8542 9507 to discuss your massage options and start your journey to recovery today.