Why Am I Sore After a Massage?

 

Massage, we know, is far more likely to reduce muscle soreness and tension than create it. But maybe you recently switched massage providers. Maybe you requested a particularly deep treatment. Maybe you were looking for a specific type of therapy after intense physical exercise. Later that day or the next morning, you realize … everything hurts.

Generally speaking, receiving massage therapy is unlikely to make you sore. There are few types of treatments designed to work deeply enough that muscles need to recuperate afterward. Still, there are some reasons massage could leave you sore, and you can do several things to guard against this experience in the future.

You’re an Athlete

Extremely active people may request different types of massage or bodywork that specifically support what they do. Sports massage and other services like ice baths are designed to increase circulation, accelerate healing, guard against stiffness, and more. Because intense exercise and athletics can be extraordinarily physically demanding, the maintenance and care that keep the body in top condition can also be demanding.

Sports massage therapists are more likely to use deeper pressure, especially on areas of high exertion. Massage also flushes out metabolic waste products generated during exercise, and these can irritate tissues. The body continues to process these toxins after massage, and this often registers as soreness. However, this is a completely healthy response to sports massage. In fact, it indicates the body is receiving the treatment well.

You Overestimated Your Tolerance

People new to massage and people seeing a new bodywork provider are more likely to misjudge their limit and less likely to speak up if they are uncomfortable. Whether they assume most massage will be feather-light and skin-deep, or whether they incorrectly believe massage treatment must be painful to be effective, many people insist they “like a lot of pressure” or want the therapist to “dig in.”

Neither of these requests, if they are truly your preference, is wrong or inappropriate. It’s helpful for massage therapists to have some idea of what clients are expecting from treatment and how to proceed. But if you realize you’re feeling more aches and pains after a massage as you were before the session, this may indicate the treatment was beyond your tolerance.

The Therapist Overestimated Your Tolerance

Bodywork professionals are trained to “read” tissues, paying special attention to resistance in the muscles and fascia and easing up when they feel tension. Usually, a massage therapist will work up to the allowance of your body, but not beyond. But if the therapist does not feel resistance, does not adjust accordingly, or works deeper before your body is open to it, tissues may sustain microtrauma that can result in later soreness.

Massage therapists generally are not interested in pushing limits, seeing how much clients can take, or in any way making treatment challenging. If the professional you see continues to misjudge your tolerance or push beyond a level you’re comfortable with, make sure they are aware of your unease, and consider finding a new therapist if soreness persists after your sessions.

You Forgot to Stretch Afterward

It’s not yet common knowledge that stretching after massage is a good practice, and massage therapists may not even recommend it after most treatments. While stretching is unlikely to completely guard against soreness after deep massage, it can go a long way toward retaining the effects of relaxation from your treatment. 

What You Can Do About It

First, avoid the notions a good massage is meant to be painful or a massage should be deep to be effective. Even when massage doesn’t feel particularly forceful, the therapist may be working deeper than you think. Remember, the more relaxed you are, the less extreme a massage will feel.

Some people do prefer a treatment with deeper pressure or enjoy that “sweet spot” between pain and pleasure in a treatment. If this describes you, feel free to tell your massage therapist and continue to communicate throughout the treatment. Monitor any tension in your own body while breathing deeply; breathwork helps soften the tissues, allowing healing to take effect. Use an ice pack on specific areas of soreness later on.

Always check in during the session about your desired amount of pressure. You will not be judged on the type of pressure you want or enjoy; every body handles bodywork differently! If you do continue to experience soreness with a particular massage provider, that person’s services may simply be incompatible with your needs. Consider finding another therapist and experiencing something new.

The Science of Massage: 5 Ways Massage Makes You Feel Better

 

It doesn’t take a scientist to know that getting a massage feels oh so good – but it does actually require science to explain why.

 Sure, we all know the general reason why massages feel so good. A combination of the relaxing atmosphere, scented oils, and tension releasing touch of the masseuse is enough to rid anyone of their troubles for $60 per hour.

But it’s more than just our senses that are at play during a massage – massages actually have a number of affects on the chemical balances and physiological state of our bodies.

Science Says So

1. ENDORPHINS EVERYDAY

Endorphins are often referred to as the “feel good” chemical, but what exactly are they and why are they referred to in that way?

Endorphins are a naturally occurring hormone that is released within our brains and nervous system that activate the body’s opiate receptors. The ways in which endorphins interact with our receptors actually reduce the pain signals sent to our brains, increase our ability to focus, and have an uplifting affect on our overall mood.

Different massage techniques, especially techniques such as acupressure and trigger point therapy, help our body to create and release higher amounts of endorphins. With our body essentially in “endorphin overdrive”, its no surprise that massages make us feel so good psychologically as well as physically.

2. CIRCULATION WORKS WONDERS

Massages are commonly used to increase the circulation of different fluids within our bodies through both physical manipulation of the soft tissue as well as through the chemicals that are released as a result of such.

Both improved blood circulation and improved lymph circulation are great ways to increase the flow of oxygen and other nutrients throughout our bodies, specifically to our muscles. This works to create healthier cells and tissues, which in turn helps our bodies to function more efficiently, especially in regards to removal of toxins and waste.

This works wonders for reducing muscle aches and pains and giving us a general feeling of relaxation and wellbeing.

3. DON’T MIND IF I DO(PAMINE)

Dopamine is yet another hormone released in our bodies that provide us with uplifting psychological effects. It is a neurotransmitter that helps to control the brain’s reward and pleasure centers, as well as regulating movement and emotional response. For this reason dopamine plays a large role in reward-motivated behaviours.

But that isn’t all – dopamine (similar to the previously mentioned endorphins) can also have uplifting effects on our moods by encouraging feelings such as joy, inspiration, and enthusiasm.

With massages elevating the amount of dopamine released within our bodies, we are sure to experience these positive effects in no time.

4. OUR BRAINS TURN OFF

Okay maybe our brains don’t turn off in a literal sense (because that would not actually be a good thing), but during a massage our brains do tend to enter into a type of meditative state.

This is more common when we are receiving gentle massages, versus something more aggressive like a deep tissue massage (which only makes sense). As our bodies begin to relax our minds lull. The constant chatter of everyday life that often fills even the smallest corners of our mind dwindles away until we are in a “quiet” place, of sorts, where our brain is neither thinking of nor focusing on anything particular.

This lack of thought has many therapeutic physiological benefits, such as helping us feel at ease and at peace with ourselves and our situations – almost like a sense of euphoria.

5. OXYTOCIN? OKAY!

Surprise, surprise, another hormone!

Oxytocin is often referred to as the “love hormone” because it is most commonly released during intimate interactions such as when we are hugging or kissing a loved one. It positively affects our ability to trust, bond, and empathize.

In simpler terms, oxytocin makes us feel warm and fuzzy inside, so it only makes sense that an oxytocin-releasing massage would give us the same feeling.

And That’s Not All!

Now we know why massages feel so good, but did you know that they actually are incredibly beneficial to our health as well?

Massages act as a natural healing mechanism for a variety of health issues because of the chemical and physiological effects they have on our bodies.

Some of the health benefits massages offer (aside from all the ways they make us feel good) include:

• Massage therapy can help heal your body after injuries, surgeries, or trauma by increasing flexibility and function
• Abdominal massages can help solve digestive problems such as constipation
• Massages of the shoulders, neck and head can significantly reduce the symptoms of headaches and migraines
• Massage can help those with insomnia sleep better
• Certain massages are act as natural anti-inflammatories, which can aid in reducing both chronic and acute pain in a number of situations
• Massages can even help your body process and drain lymph fluid, which can improve your immune response, especially in those with auto-immune disorders

Massage therapy has been used for thousands of years in all cultures and areas of the world for good reason: the physical and physiological effects massage therapy provides to us are innumerous, with more benefits being discovered each day.

What Are You Waiting For?

After reading this, it’s clear that science is basically telling you to go ahead and book yourself a massage (or two… or more) – you deserve to treat yourself after a long week, and now you can prove that this little treat is good for your health as well. Not only will you come out with a relaxed body, but you will be in a better mindset as well! A true win-win!

Using Bodywork to Manage and Treat Posttraumatic Stress

 

Any traumatic incident has the potential to cause both mental and physical harm. The extent of damage often depends on the incident. After a fall, for instance, someone may have a fairly quick psychological recovery but experience lower back pain for decades. A car accident may also have lasting effects, from flashbacks to recurring migraines that last years after the accident. Other trauma, such as childhood bullying, may not have direct physical implications but lead to long-lasting posttraumatic stress (PTSD). Even in cases such as these, the experience alone, and the later impact of PTSD, can often result in co-occurring physical health issues and pain.

Many types of bodywork work not only to treat the physical symptoms resulting from PTSD, but also to address the underlying psychological issues present as a result of a traumatic event. Massage alone has been proven to decrease cortisol levels, which are especially associated with high stress, depression, immune conditions, and the aftereffects of abuse. Receiving massage can also increase serotonin and dopamine—the “feel-good” chemicals often inhibited by mental health issues such as depression and PTSD.

If you have been diagnosed with PTSD or you have experienced trauma, you may benefit from incorporating bodywork into your healing process, after consulting with a psychotherapist and your primary care provider. In addition to massage therapy, any of the following bodywork modalities may be helpful as you work to overcome trauma and PTSD:

Craniosacral Therapy for PTSD

A therapist trained in craniosacral therapy might use this method to ease physical stress from trauma when tension continues to be held in the neck and head muscles. Craniosacral therapy is a gentle method that focuses on the skull and neck to disperse the buildup of cerebrospinal fluid. This treatment can be especially beneficial for the relief of headaches or migraines, but it can target pain anywhere in the body. By alleviating pressure on the spinal cord, craniosacral therapy can also improve brain function, lower stress, and may even help decrease emotional difficulties.

Aromatherapy after Trauma

Scents can trigger intense emotional reactions—both positive and negative—and for many people, they also have the power to instantly alter mood and attitude. Aromatherapy, used either in conjunction with touch massage or on its own, may reduce anxiety and many other symptoms of PTSD. A 2016 review of studies performed on the use of complementary therapies to treat posttraumatic stress found that lavender and chamomile essential oils, in particular, promote calmness and relaxation. One study revealed lavender could decrease side effects of PTSD such as sleep problems, depression, anxiety, agitation, and somatic ailments. These plants may be used in tea or in essential oil form, either in a topical solution with a carrier of coconut oil or in a diffuser.

Unlocking the Unconscious with the Rosen Method

“The mind is very literal, while the body speaks the emotional truth,” writes Marion Rosen in her book Rosen Method Bodywork. “Through our bodies we can become aware of, and undo, a learning process that is detrimental to our health and well-being.” Focusing on both breath and movement in addition to healing touch, the Rosen Method recognizes the body-mind connection and is often used in conjunction with psychotherapy. A combination of psychodynamic short-term therapy and Rosen Method Bodywork can be extremely effective for improving overall quality of life, relationships with partners, and general health and well-being in individuals who have experienced mental health issues and chronic pain, according to a 2007 study.

Jin Shin Do Mind-Body Techniques and Trauma

Jin Shin Do therapy unites Chinese medicine and Western psychology by bringing together concepts of energy pathways in the body and emotion-related tension. The more tension we hold—whether it results from daily stress, pain, trauma, depression, or any number of other factors—the more the body’s internal energy flow is suppressed. We may harbor muscular tension related to an emotional experience, even months or years after the event. The Jin Shin Do modality can help by facilitating increased relaxation, body awareness and a “letting go” of built-up psychological and physical “armor” from the past. Treatment involves activating pressure points on the body while using simple verbal cues or very basic talk therapy to stimulate a healing mind-body response.

EMDR as Bodywork

While not strictly classified as a bodywork modality, eye movement desensitization and reprocessing (EMDR) applies a somatic or physiological approach to healing through traditional psychotherapy. EMDR works to detach emotional responses and triggers from traumatic memories by using rapid eye movement. The client follows the practitioner’s fingers or moving dots on a light bar while thinking about a painful memory attached to their current distress or PTSD. After repeating this process several times, the memory is likely to carry less emotion and often begins to be seen as fact rather than trauma. EMDR is still being researched, and while this approach may not work for everyone, those interested in approaching trauma from a physiological approach may find EMDR treatment helpful. A trained and licensed psychotherapist must administer EMDR. Additionally, EMDR is not a contact therapy and should not incorporate massage or other touch.

The above modalities are not recommended for acute physical pain or severe emotional distress. Most are recommended for use as complementary approaches, in combination with traditional healing massage, psychotherapy, or both. Some people who have experienced extreme physical trauma, such as military combat, sexual assault, or domestic violence, may find it difficult at first to receive touch as a form of therapy. Before considering massage or other bodywork for the treatment of PTSD, it is a good idea to to consult with your doctor and psychotherapist.

6 Stretches for Back Pain Relief