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How long are you sore for after a sports massage?

If you are active, you know the importance of recovery. Whether it’s getting enough sleep, eating nutritious meals, or taking a break from your usual workout routine, focusing on recovery is essential for optimal performance. 

One of the best ways to recover is by getting a sports massage. But once you get one, how long will you be sore for?

In this article, we answer that question and outline 4 ways you can speed up your recovery time.

Why do some people feel sore after a sports massage?

The answer to this question depends on a few different factors. Your pain tolerance level, age, gender, and the type of massage style all play a role in determining how long you will be sore after a sports massage

How long will you feel sore for?

Generally speaking, most people can feel relatively sore for up to 24 hours after their sports massage session. This means that it’s important to take it easy during those 24 hours following your session. It might be tempting to go right back into your usual workout routine, but this is not recommended, as your body needs time to rest and recover. 

4 ways to relieve soreness from your Sports massage

1. A warm bath or Shower

After your massage session, take a warm bath or shower to help relax the muscles and reduce soreness. Soreness can also be relieved by applying heat to the affected area, such as with a hot compress or an electric heating pad. Heat increases blood circulation, which helps support healing and reduces pain in the body. 

2. Light stretching exercises

Light stretching exercises can help to reduce post-massage soreness by gently lengthening the muscles that were worked on during the massage session. Stretching will also help prevent muscle stiffness and aid in speeding up recovery time after your massage. 

3. Taking rest days

Taking rest days from physical activities is important for allowing your body to recover from its sports massage session. This may mean taking a day off from running or doing a lower-impact activity such as yoga or swimming instead of weightlifting or playing sports. It’s important to listen to your body when it comes to rest days, so your muscles have time to heal properly without causing further injury or strain on them. 

4. Hydrating

Hydrating well after a massage is essential for helping the body flush out toxins released during the massage session and preventing dehydration which can lead to soreness and fatigue if not addressed properly. Drinking at least 8 glasses of water throughout the day (or more, depending on how active you are) can help keep your body hydrated and healthy after a sports massage session. 


Getting a sports massage is one of the best ways to ensure optimal recovery after intense physical activity. While post-massage soreness is unavoidable, there are several factors that can affect how long it lasts, such as age, gender, pain tolerance level, and the type of massage received. 

Most people feel relatively sore for up to 24 hours following their session so it’s important to take it easy during this period and allow your body some time to rest and recover before resuming your usual workout routine. 

With that being said, regular sports massages are definitely worth considering if you want to make sure that your body remains in peak condition!

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