What Should You Not Do After a Deep Tissue Massage? Key Precautions from The Mark of Massage

At The Mark of Massage in Castle Rock, Colorado, deep tissue massage is a powerful therapeutic tool I’ve offered since 2004—targeting deeper muscle layers and fascia to release chronic tension, aid sports recovery, break up adhesions, and improve mobility. While the session itself can feel intense, what you do (or avoid) in the 24–72 hours afterward is crucial to maximize benefits, minimize soreness (like normal post-workout DOMS), and support your body’s natural healing process.

Deep tissue stimulates circulation, releases metabolic waste (e.g., lactic acid), and creates micro-trauma in tight tissues for repair—so your body needs gentle care to recover fully. Here are the main things to avoid after a session:

1. Strenuous or Heavy Exercise / Physical Activity

Skip intense workouts, heavy lifting, running, high-impact sports, or anything that overexerts muscles (e.g., weightlifting, long hikes, or vigorous cardio). Your tissues are already “worked out” from the massage, and pushing too hard can cause new knots, increased soreness, delayed healing, or even minor injury.

Instead: Opt for light walking, gentle stretching, or rest for at least 24 hours (ideally 48 if soreness is strong). This keeps blood flowing without strain.

2. Alcohol, Caffeine, or Excessive Toxin-Introducing Substances

Avoid alcohol, caffeine, smoking, or junk/unhealthy foods in the hours/days after. These can dehydrate you, reintroduce inflammatory “toxins” (or slow detox), worsen soreness, or cause headaches/nausea. Alcohol and caffeine especially counteract hydration efforts.

Instead: Stick to water (plenty of it!), herbal teas, and nourishing, anti-inflammatory foods (e.g., fruits, veggies, proteins).

3. Heavy or Large Meals Right After

Don’t eat a big, heavy meal immediately post-session. It can make you feel sluggish, divert blood flow from recovery, or cause discomfort while your body is relaxed and processing.

Instead: Have a light, nutrient-rich snack or meal (e.g., protein + veggies) to support repair without overwhelming digestion.

4. Ignoring Soreness or “Guarding” Muscles (Tensing Up)

Avoid subconsciously bracing or tensing sore areas (e.g., hunching shoulders or stiffening your back to “protect” them). This can create new tension and undo some benefits. Also, don’t ignore extreme or prolonged pain—contact me or a doctor if soreness lasts beyond 3–4 days or feels unusual.

Instead: Stay mindful of posture, move gently, and use heat (warm bath/shower) or ice if needed for comfort.

5. Skipping Hydration or Rest

While not a direct “don’t,” failing to drink extra water or get adequate rest (including sleep) can prolong soreness, headaches, or fatigue. Dehydration slows the flushing of released waste and recovery.

These precautions help your body fully absorb the work done—leading to better long-term relief from chronic pain, improved range of motion, and less post-massage discomfort over time (regular clients often adapt and feel less sore with subsequent sessions).

In my practice—whether in-home mobile (within ~30 minutes of my home office at 216 Douglas Fir Ave, 80104) or private visits to my lower-level space (fully secluded sessions, with occasional family sounds from upstairs outside the room)—I always share personalized aftercare tips based on your session. Listen to your body—if something feels off, rest more and reach out.

Ready for your next deep tissue session (or a gentler blend)? Book today—let’s keep you moving freely and feeling great!

Sources for Verification (based on 2025–2026 health, wellness, and therapist guidelines):

•  Healthline & WebMD: Avoid strenuous activity, heavy meals, alcohol/caffeine; rest and hydrate to manage soreness (https://www.healthline.com/health/deep-tissue-massage; https://www.webmd.com/pain-management/is-deep-tissue-good-for-you)

•  Various massage therapy sites (e.g., Happy Head Massage, Libertas Massage, Pampered Spirit): Don’t do heavy exercise, alcohol/caffeine, large meals, or overexertion for 24–48 hours (https://www.happyheadmassage.com/what-to-do-and-not-do-after-getting-a-deep-tissue-massage/; https://www.libertasmassage.com/blog/avoid-after-massage)

•  Cleveland Clinic & professional aftercare articles: Soreness from micro-trauma; avoid pushing muscles too soon (https://health.clevelandclinic.org/why-does-my-body-feel-worse-after-a-massage)

Your recovery matters—hope to see you soon at The Mark of Massage! 😊