If your muscles were particularly tense or knotted before the massage, the manipulation could lead to soreness as those knots are worked out. Individual sensitivity. Everyone's body reacts differently to massage. Some people might be more sensitive and experience soreness even with a gentle massage.
Yes, it is possible to over-massage a tense muscle. While massage can help relieve muscle tension and improve circulation, excessive pressure or prolonged massage can lead to soreness, bruising, or even injury. Signs of over-massage include: Increased pain or discomfort Muscle spasms Swelling or bruising.
You can massage muscle knots every day, but don't over-do it as this could actually cause more irritation. Sometimes muscle knots can go away on their own, but a massage is definitely the fastest and most effective way to loosen the muscle and get rid of muscle knots. Prevention is always better than cure!
An acute injury is a sudden, sharp, traumatic injury that causes pain. Typically the result of an impact or trauma such as a fall, strain, sprain or collision. Massage shouldn't be performed on the injured site because it encourages circulation and can increase swelling during the body's initial response to injury.
Certain skin conditions, such as open wounds, burns, rashes, or contagious skin infections (like impetigo or fungal infections), should not be treated with massage. Even non-contagious skin conditions like psoriasis or eczema may be aggravated by massage if not handled carefully.
Massage can assist the healing of damaged fibers by increasing blood circulation. Increased blood circulation provides an increase of oxygen and nutrients to an area. An increase of oxygen and nutrients can help repair fibers, decreasing inflammation and pain. Massage can help reduce muscle tightness caused by DOMS.
Stretching or yoga for tight muscles
A 2023 review and meta-analysis found that consistent stretching over 3–12 weeks could reduce muscle stiffness, which may ease the sensation of tightness.
If your muscle knots aren't responding to self-care measures, it may be time to consider trigger point injections. Trigger point injections can particularly benefit individuals with chronic conditions such as fibromyalgia, tension headaches, or myofascial pain syndrome, which are contributing to their muscle knots.
In rare cases, deep tissue massage can lead to nerve damage. This usually happens when too much pressure is applied near a nerve or when a nerve is compressed for an extended period. If you experience numbness, tingling, or sharp pain during your massage, speak up right away.
Some require deep tissue work and trigger point therapy which requires a sustained held position and slow movement to release. This can last anywhere from 5-10 minutes per knot depending on the body's holding patterns. Others require sports massage or even a gentler relaxation approach which may seem counter intuitive.
Using both can enhance your overall wellness and performance. For example, massage therapy can ease sore muscles and reduce stiffness, while stretch therapy can support ongoing muscle recovery and improve flexibility.
Common Causes
Muscle rigidity can occur due to muscle damage, nerve damage, or a disruption of neurotransmitter (chemicals that send messages between nerves and muscles) function. 4 Each condition that may lead to muscle rigidity has a different underlying physical process that affects the muscles.
Experiencing sharp pain or excessive discomfort during or after the session is a clear indication that the massage wasn't beneficial. While some discomfort can be normal, especially with deep tissue massage, it should never cross the line into sharp pain.
Magnesium: Required for over 300 functions in the body, including the production of energy in the muscles. If you're not getting enough magnesium, the muscles will spasm and shorten, and you can end up with chronic pain and cramping.
The first sensation you'll get is a springing give that feels like a release. This is the tissue's elastic component giving way, which means you stop there, you won't see a long-term difference right away because it takes time to get deeper into the more plastic part of the tissue.
Magnesium supplements may help to soothe sore muscles and relax tight or cramped muscles through a muscle relaxation effect. Studies have shown that magnesium supplementation can significantly reduce muscle soreness and perceived exertion and improve exercise performance and recovery.
Magnesium
Magnesium is an essential mineral for bone and muscle health. It plays a role in the muscle contraction and relaxation process. It relaxes muscles and helps convert the energy our muscles need to expand and contract.
If electrolytes are low from dehydration, muscles can become tight, and cramp and spasm. Exercise: Overdoing it at the gym can lead to small tears in muscle fibers, potentially causing stiff, tight, sore, or achy muscles. Inactivity: Muscles can become stiff from a lack of use, especially after an injury or surgery.
“Over-the-counter medicines like NSAIDs and naproxen can still provide muscle-relaxing effects, such as relief from muscle tension pain,” says Dr. Edwards. “They're often the first line of defense when treating acute muscle pain.”
In the acute stage of muscle rupture, the severed muscle may still bleed. Massage will increase bleeding and tissue damage and slow healing. After the first 48–72 hours, massage can be performed, depending on the extent of the muscle injury.
Lomi Lomi massage originated in the Hawaiian regions centuries back. It was originally an indigenous religious or spiritual practice that evolved. The massage has the peculiar technique of kneading the muscles, which targets body pain and tries to achieve harmony in the body.