No. A massage can be firm and even a little uncomfortable, especially deep tissue, but it should not cause sharp pain. If something hurts, ask for lighter pressure. Pain that is severe, sudden or comes with other symptoms is a reason to see a doctor.
Key takeaways
- Discomfort you can breathe through is normal; pain that makes you flinch is not.
- More pressure is not better: a muscle that is guarding itself cannot relax.
- Swedish massage should not hurt; deep tissue can be uncomfortable in tight areas.
- Feeling sore for a day or two after a deeper session is common and usually fades on its own.
- Severe, sudden pain or pain with tingling is a reason to see a doctor, not to book a massage.
Some people say that if it does not hurt, it is not working. That is not quite true. A massage can be firm, intense in certain areas and leave you a little sore the next day. But it should not truly hurt.
There is a clear difference between a tight muscle letting go and pain that makes your body defend itself. In this guide we show you how to tell them apart. We also cover how to talk to your therapist about pressure, and when pain should send you to a doctor rather than to the massage table.
Discomfort or pain: two different signals
In a deeper session, some discomfort is normal. It is pressure on a tight, tender muscle. After a few seconds, it usually eases as the muscle gives way.
Sharp pain is something else. Your body reads it as a threat and protects itself. The muscles around the area tighten, your breath catches and your body wants to pull away.
That is exactly the opposite of what you want. A muscle that is guarding itself cannot relax. So too much pressure makes a massage less effective, not more.
The simplest way to tell the two apart is to notice your breathing. Acceptable discomfort is something you can breathe through. It is that feeling of "yes, right there", which many people call a good ache.
These signs, on the other hand, mean you should speak up straight away:
- sharp, stabbing pain that makes you flinch;
- holding your breath or clenching your jaw to get through it;
- the muscles around the area tightening;
- tingling, numbness or an electric feeling in an arm or a leg;
- pain that builds, rather than eases, as the therapist works.
Why some areas are more tender
Some areas spend all day working hard or holding the same position. Think of the shoulders of a desk worker or the legs of a runner. Those areas tend to be more tender to the touch.
That is why the same stroke can feel lovely on your back and uncomfortable on your neck. It does not mean something is wrong. It is simply built-up tension.
Your day matters too. Tiredness, stress and poor sleep make the body more reactive. The same pressure can feel great one week and too much the next. Adjusting the session to how you feel is entirely normal.
Each massage, its own feeling
What is normal to feel depends a great deal on the technique.
Swedish massage is a relaxation massage. It uses light to moderate pressure and long strokes, and it should not hurt. It may reveal a more tender spot, but the overall feeling should be pleasant from start to finish.
Deep tissue massage uses slow, firm pressure to reach deeper into the muscle. Some discomfort in tight areas is normal here. But it should never become sharp pain.
Sports massage works on the muscles you use most in training. It can be intense on the legs or shoulders, with the same limit. Pre-natal massage is adapted to pregnancy, with gentle pressure and its own positioning, and should not cause pain.
Torn between a gentle session and a deeper one? Our article on relaxation vs deep tissue massage will help you choose.
How to talk about pressure
Your therapist cannot feel what you feel. So your voice is the most useful tool in the session. A professional therapist asks about pressure at the start and when moving to a new area, but you can speak up whenever you like.
The best moment is before you begin. Mention areas that tend to ache and any past massages that felt too strong or too gentle. Mention old injuries too, even if they no longer bother you.
If you take medication that affects blood clotting or sensitivity, say so as well. It changes the right pressure for you.
A scale from 1 to 10 can help. One is barely anything and ten is unbearable. For most sessions, the sweet spot is in the middle. In deep tissue it can go a little higher on tight areas, as long as your body stays loose.
Simple phrases solve almost everything:
- "Could you go a little lighter here?"
- "You can go firmer on this area."
- "That spot is very tender, could you move on?"
- "Can we pause for a moment?"
No request is odd. Adjusting pressure is part of the therapist's job, not a criticism. Would you rather not talk? Agree on that at the start and speak only when something is not right.
The next day, a little sore
After deep tissue or sports massage, it is common to feel sore for a day or two. It is like the day after a harder workout, a dull ache that you notice when you press the area or make certain movements.
It is normal and usually fades on its own. Drink water through the day and take a warm shower. Go for a gentle walk and skip hard training on the worked areas for around 24 hours. Our guide on what to do after a massage has more ideas.
What is not normal is pain that gets worse over the following days, extensive bruising or swelling. Nor is pain that stops you going about your day. In those cases, see a doctor. At your next session, tell the therapist how those days went.
When pain is a warning sign
Massage may help ease muscle tension. But it is not a diagnosis and does not replace medical care. See a doctor first, before booking or instead of booking, if you have any of these signs:
- sudden, severe pain with no obvious cause;
- pain after a fall, an accident or a recent injury;
- pain that spreads into an arm or a leg, with tingling, numbness or weakness;
- back pain with fever, unexplained weight loss or changes in bladder or bowel control;
- a leg that is swollen, warm and painful;
- chest pain or shortness of breath;
- pain that has lasted for weeks without improving, or that wakes you at night.
If any of these signs appears during a session, ask to stop. If you often have back pain, our article on massage for back pain explains when massage may help.
How it works with RHEA
At RHEA, the therapist asks a few short questions before starting. They want to know about injuries, health conditions, areas to avoid and the pressure you prefer. During the session, they check the pressure with you and adjust it whenever you ask.
You stay covered with professional sheets throughout. And you can ask to change or stop at any moment.
- Massages: Swedish, deep tissue, sports, pre-natal and couples massage.
- Where: in your home in Lisbon, Porto and the Algarve. In Lisbon, see deep tissue massage in Lisbon.
- Prices: 85, 99 or 115 € for 60, 75 or 90 minutes, travel included. The price you see is the price you pay.
- Hours: every day, 7am to 10pm, with same-day booking up to 4 hours ahead.
- Plans change: cancel or reschedule free of charge up to 24 hours before.
Book at www.rhea.pt/booking/en or message us on WhatsApp at +351 920 540 239. We reply within minutes.
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Book a Massage →Frequently Asked Questions
Not necessarily. If the pressure is so strong that your body tenses to protect itself, the muscle tightens and the session loses its effect. The right pressure is one you can take while staying loose, even if it is firm. It varies from person to person and from day to day.
A massage should not leave bruises. If a small mark appears after a very firm session, mention it to the therapist next time so they can adjust the pressure. Extensive or unexplained bruising, or bruising with strong pain, should be checked by a doctor.
Usually a day or two, easing gradually. Drinking water, a warm shower and gentle movement tend to help. If the soreness gets worse over the following days or stops you going about your day, see a doctor.
Yes, and you should. The therapist cannot feel what you feel, so they rely on you telling them. A short phrase is enough. Adjusting pressure is part of the session and not a criticism of the therapist's work.
It depends on the cause. If the pain began after a fall or accident, spreads into a leg, or comes with tingling, fever or other symptoms, see a doctor first. Simple muscle tension with no warning signs may benefit from a massage.
Swedish massage. It uses light to moderate pressure and long strokes designed to relax, and you can always ask for an even gentler touch. Deep tissue is for people who want slow, firm work on specific areas.
