After a Massage: Soreness, Water, Tiredness and What Is Normal
What people commonly feel after a massage, what the sources say about drinking water, how long mild soreness usually lasts, and which signs mean you should get medical help.
Content last updated . This page has not been medically reviewed.
Get help first if you notice these
If you have throbbing pain and swelling in one leg, usually the calf or thigh, get medical help as soon as possible; the UK National Health Service (NHS) says this can be a blood clot in a vein (deep vein thrombosis, or DVT). [1] If that pain and swelling comes with shortness of breath or chest pain, the NHS says to call emergency services (999 in the UK). [1] In the US, call 911. The NHS says a sudden change in breathing, chest pain or coughing up blood can be signs of a clot in the lung. [2] Face drooping, weakness in one arm or slurred speech are stroke signs, and the NHS says to call emergency services straight away. [3] These are rare, but they are not "normal soreness". See blood clots and massage and massage warning signs.What many people feel afterward
Cancer Research UK (CRUK) says most people have no side effects, but you might feel a bit lightheaded, sleepy, tired or thirsty afterward. [4] It adds that some people feel a bit emotional or tearful for a while. [4] These notes come from a cancer-care page, so they describe massage in general rather than a particular style.How common is soreness, and how long does it last?
One survey from a US university massage clinic phoned clients 2 to 7 days after their session. [5] Overall, 10% had some minor discomfort afterward, and no major side effects occurred in that study. [5] Most negative symptoms started within 12 hours and lasted 36 hours or less. [5] This was a single clinic with 91 people completing the survey, so it is a rough guide. The authors say larger studies are needed to check the rates and to compare massage types and lengths. [5]Firm or deep work is more likely to leave you tender. The US National Center for Complementary and Integrative Health (NCCIH) says some rare serious cases involved vigorous types of massage, such as deep tissue massage. [6] A review of reported harms found most serious events came with unusual manual techniques or non-therapists. [7] See deep tissue massage risks.
Does drinking water after a massage matter?
CRUK's page says you might be thirsty afterward and advises drinking plenty of water. [4] That is general comfort advice for thirst.The popular idea is that water "flushes out toxins" released by massage. Proper evidence not found: we searched PubMed for studies pairing massage with water intake or hydration and screened the first results, and none tested whether drinking extra water changes soreness or removes waste after a massage. Our page on the toxin and lactic-acid claim covers the claim in full. Separately, the NHS lists dehydration among the things that make DVT more likely, which is a reason to drink normally rather than a massage-specific rule. [1]
If you take medicine that affects how much fluid you should drink, follow your clinician's advice, not a general tip.
Normal-feeling versus worth checking
| What you notice | What the sources say |
|---|---|
| Tired, sleepy, thirsty, lightheaded | Listed by CRUK as possible after-effects. [4] |
| Mild tenderness that fades within about a day and a half | Typical in the clinic survey. [5] |
| Pain that is sharp, worsening or lasts well beyond 36 hours | Outside what the survey described; contact your therapist or clinician. |
| One swollen, painful leg, especially with breathlessness or chest pain | Possible clot; get urgent help. [1] |
| New numbness, weakness or a large bruise | Not described as normal in the sources we read; see soreness or injury after massage. |
What helps you feel okay
Sources we read do not prescribe an aftercare routine. Practical, low-risk steps are to rest if you feel tired, move gently, and tell the therapist at your next visit how you felt so pressure can be adjusted. CRUK says to let your therapist know if you are uncomfortable and want them to stop at any time. [4] Our guide on talking to your therapist has wording ideas. Massage should not be used to delay seeing a health care provider about a medical problem. [6]
Frequently asked questions
Is it normal to feel sore after a massage?
Sometimes. In one clinic survey, 10% had minor discomfort, usually starting within 12 hours and lasting 36 hours or less. [5]
Do I have to drink water after a massage?
CRUK suggests drinking plenty of water because you might be thirsty. [4] Proper evidence not found that extra water changes soreness or removes toxins.
Why do I feel tired or emotional after a massage?
CRUK lists feeling sleepy, tired, lightheaded, or a bit emotional or tearful as possible effects. [4]
When should I worry about pain after a massage?
Get urgent help for one swollen, painful leg or for breathlessness or chest pain. [1] For other pain that is severe or not settling, contact a clinician; see when to seek care.
Can massage cause serious harm?
Risk appears low, but NCCIH reports rare serious cases such as a blood clot, nerve injury or bone fracture. [6]