Why muscles get sore after training
Delayed onset muscle soreness, often called DOMS, usually appears 24 to 48 hours after training that was harder, longer or simply different from what your body is used to. A new program in the gym, the first hill session of the season, a long race or a lot of downhill running are typical triggers. The muscles feel stiff, tender to touch and weaker than usual, and the first steps down the stairs can be unpleasant.
This kind of soreness is not an injury. It is a sign that the muscles were challenged and are adapting. Sharp pain in one specific spot, pain that gets worse instead of better, or swelling around a joint is something different, and it needs a closer look.
How massage can help
- May relieve stiffness and soreness, so moving feels easier in the days after a hard effort
- Helps restore range of motion in tight areas such as calves, thighs, hips and shoulders
- Shows where you are overloaded, which is useful when the same muscle gets sore after every session
- Helps you relax and sleep, which is when much of the recovery happens
Timing matters
When you book makes as much difference as what we do in the session.
- Day after a hard session: light to moderate work, more flushing and stretching than deep pressure
- Two to four days later: a good time for a full sport massage with deep tissue work, myofascial release and, where useful, IASTM or cupping
- Before a race or competition: no deep work on the day, and ideally not in the last few days before. A light session is fine if you are used to it
- In a regular training block: one session every one to three weeks helps keep tension from building up
Help your recovery at home
Drink enough water on the day of the massage and the day after, especially after deep work. Keep moving gently with walking or an easy spin rather than staying completely still. Sleep and good meals do more for recovery than any single treatment.
If one area keeps getting overloaded, I can add Dynamic Tape after the massage to support the muscle while you train. It is an additional service to any session.
For sport-specific advice, see massage for runners and massage for strength training.
When to see a doctor first
Please see a doctor or physiotherapist first if:
- the pain is sharp, sudden or in one exact spot, especially if you felt something “go” during training
- there is noticeable swelling, bruising or you cannot put weight on the leg
- the soreness is extreme, does not improve after several days, or your urine is very dark