After a massage, get up slowly, drink some water and keep the next few hours calm. Choose gentle movement over hard training for around 24 hours, especially after deep tissue. Feeling a little sore for a day or two is normal.
Key takeaways
- At the end of a session your body is in a resting mode; getting up slowly avoids light-headedness.
- Drink a little more water than usual, with no need to overdo it.
- Waiting an hour or two to shower keeps the warmth in your muscles; warm water feels best.
- Hard training can wait around 24 hours after a deep session.
- Mild soreness for a day or two is normal; pain that gets worse over the following days is not.
The massage is over. Your breathing is slow, your shoulders feel light and your mind is, at last, quiet. After a massage, your body is still halfway between the table and the rest of your day.
What you do in the next few hours can make that calm last or undo it quickly. In this guide we explain what to do, what to avoid and which kind of soreness is normal. At the end, we look at when it makes sense to book your next session.
Why the next few hours matter
During the massage, slow pressure helps your body unwind. Your heart rate settles, your breathing deepens and your muscles let go. It is the same mode your body uses to rest and sleep.
That state does not vanish the moment you get up. But it does not last forever either. Traffic, a difficult meeting or a hard workout put your body back on alert.
A few hours at a calm pace let the sense of rest carry on into the evening. Many people say they sleep better after a session.
This is where a massage at home makes all the difference. You do not need to drive or face traffic. You can simply stay where you are. An evening session lets you go from the table to the sofa, or to bed.
The first few minutes: slowly
After an hour lying down and relaxing, your body is running slower than usual. If you get up suddenly, you may feel a little light-headed. Your body needs a few seconds to adjust.
Sit up on the table first. Take a few slow breaths. Only then stand up. A glass of water straight afterwards always feels good.
If you need to go out afterwards
Staying in for the rest of the day is not always possible. If you need to go out, drive or go back to work, give yourself at least ten to fifteen minutes. Drink some water, gently move your neck and shoulders and wait until you feel alert.
Before something important, a 60-minute Swedish massage usually leaves you feeling light without too much drowsiness. Longer or deeper sessions are better at the end of the day or at the weekend.
Water, food and a warm shower
Have a glass of water straight away and stay hydrated through the day. It is a simple, sensible habit. There is no need to drink litres at once. A little more than usual is enough, especially after a long or deep session.
For the rest of the day, water, caffeine-free teas or a warm herbal infusion are lovely choices. Alcohol and too much coffee wake the body up and work against the sense of rest.
If you are hungry, go for something light. A very heavy meal straight afterwards tends to leave you sluggish and less comfortable.
And the shower? The oils are hypoallergenic, so you can leave them on your skin for a while. Many people wait an hour or two, to keep the warmth in their muscles.
When the time comes, choose warm water. After deep tissue, a warm bath is especially welcome.
Gentle movement and what to avoid
Gentle movement helps you hold on to that light feeling. A short walk, a few simple stretches or a few minutes moving your neck and shoulders are enough. You do not need more.
Intense effort does the opposite. Muscles that have just received firm pressure need rest.
On the day itself, avoid:
- Hard training, especially on the muscles that were worked. After deep tissue or sports massage, wait around 24 hours.
- Heavy exertion, such as carrying shopping or moving furniture.
- Intense heat, such as a long sauna straight afterwards, especially if you feel light-headed or tired.
- Too much alcohol, which works against rest and hydration.
If you train regularly, our article on post-workout massage and recovery helps you fit sessions into your plan.
Mild soreness: what is normal
After a deep tissue massage or a sports massage, it is common to feel sore for a day or two. It is like the day after a workout. It is a dull ache that you notice when you press the area or make certain movements.
After a Swedish massage it is less common. But it can happen in areas that were very tight.
To ease it, stay hydrated and take a warm shower or bath. Move gently rather than staying still all day. Stretch without forcing. Our article should a massage hurt? explains the difference between normal discomfort and pain that deserves attention.
See a doctor if the pain gets worse over the following days, or if extensive bruising or swelling appears. The same goes for tingling, numbness or pain that stops you going about your day. Massage is a moment of wellbeing and does not replace medical care. At your next session, tell the therapist how those days went.
When to book the next one
There is no single right frequency for everyone. It depends on what you are after, your budget and the pace of your life.
To relax and ease stress, many people like one session a month, or whenever they feel they need a pause. For tension in one area, sessions can be closer together at first and then more spaced out. If you train, line your sessions up with your plan, for example after heavy weeks or a race.
The days afterwards give you good clues. Did you sleep better? Did the tension in your shoulders come back after two days or two weeks? Did the pressure feel right?
If the lightness fades quickly, it may make sense to book sessions closer together or try a longer one. If you were sorer than expected, ask for lighter pressure next time.
A good rule is to wait until any soreness from the last session has fully gone before another deep massage. Our guide on how often to get a massage helps you find your rhythm.
How it works with RHEA
With RHEA, the massage happens in your home in Lisbon, Porto or the Algarve. We bring everything: professional table, hot towels, linens, hypoallergenic oils and ambient music. At the end, the therapist packs up and you stay right where you are, resting.
- Massages: Swedish, deep tissue, sports, pre-natal and couples massage.
- Prices: 85, 99 or 115 € for 60, 75 or 90 minutes. The price you see is the price you pay, travel included.
- Hours: every day, 7am to 10pm. An evening session lets you go straight from massage to rest.
- Same day: with 4 hours' notice.
- Plans change: cancel or reschedule free of charge up to 24 hours before.
To book your next session, go to www.rhea.pt/booking/en or message us on WhatsApp at +351 920 540 239. We reply within minutes. No traffic, no travel, just pure relaxation.
Book your home massage
Book a Massage →Frequently Asked Questions
Yes. The oils are hypoallergenic, so there is no harm in leaving them on your skin, or in washing them off straight away. Many people prefer to wait an hour or two to keep the warmth in their muscles. Warm water is better than very hot or cold.
Gentle movement such as walking or stretching is good for you. Hard training is best left for around 24 hours, especially after deep tissue or sports massage, and particularly for the muscles that were worked. If you want to do both on the same day, train before the massage.
It is a common reaction. After an hour lying down and relaxing, your body shifts into a resting mode and sleepiness follows. If you can, enjoy it. That is why an evening massage at home works so well: there is no need to go out or drive.
Ideally, avoid it or keep it light in the hours afterwards. Alcohol works against hydration and the sense of rest, and can add to tiredness. Water, caffeine-free teas or a warm herbal infusion are better choices, especially after a long or deep session.
A practical rule is to wait until the soreness from the last session has fully gone, which for many people means at least a few days. For tension in one area, sessions closer together at first, then more spaced out, tend to work well.
When it gets worse over the following days instead of easing, when extensive bruising or swelling appears, when there is tingling or numbness, or when the pain stops you going about your day. In those cases, see a doctor and mention it to the therapist at your next session too.
