Soreness | ZG Massage

Understanding Post‑Massage Soreness: Your Body’s Path to Deeper Healing and Improved Function

It’s common after a deep‑tissue or sports massage — and sometimes after a highly effective Dynamic Myofascial Manipulation & Joint Facilitation (DMMJF) session — to feel lighter, more mobile, and occasionally mildly sore 24–72 hours later. I developed DMMJF to restore optimal movement while minimizing unnecessary post‑session soreness. That said, when we address longstanding adhesions or major dysfunctions, brief therapeutic soreness can still occur as tissues remodel and adapt.

Soreness vs. harm

Therapeutic soreness is usually a diffuse, mild–moderate tenderness peaking 24–72 hours after treatment. Sharp, burning, progressively worsening pain or new neurologic signs (numbness, weakness) are not normal — contact your therapist or medical provider immediately if these occur.

Why massage can feel like a workout

Compare post‑massage soreness to Delayed Onset Muscle Soreness (DOMS) from exercise. DOMS involves microscopic changes in muscle and connective tissue and a subsequent inflammatory/healing response. When therapists release adhesions, restore tissue glide, and re‑educate movement, similar micro‑level remodeling and transient sensitization can occur — a sign of adaptation, not damage.

How DMMJF aims to reduce future soreness

DMMJF emphasizes dynamic, movement‑integrated release and joint facilitation to:

- reduce unnecessary tissue overload,

- retrain neuromotor patterns,

- reintroduce movement progressively.

Because of this approach, many clients experience fewer and milder delayed soreness episodes over a course of care. Early sessions addressing chronic restrictions may still cause short‑term therapeutic soreness.

What to expect across a course of care

- Initial sessions: more likely to produce brief soreness as adhesions and dysfunctional patterns are addressed.

- As you progress: improved tissue glide, neural tolerance, and reduced soreness with continued gains in mobility and function.

How to manage and support recovery

- Hydrate before and after your session.

- Prefer light, gentle movement (walking, easy mobility drills) for 24–48 hours rather than complete rest.

- Warmth (bath/heat) soothes general soreness; use cold for localized swelling (10–15 minutes).

- Prioritize sleep and balanced nutrition for repair.

- Communicate with your therapist about how you feel during and after sessions.

When to seek immediate care

- Severe or worsening pain, new numbness/weakness, fever, rapidly increasing swelling, or wound issues (redness, drainage) — stop treatment and seek medical attention.

Quick client checklist to reduce soreness

- Drink water, move gently, rest, and notify your therapist of any unusual symptoms. If you have recent surgery, active inflammation (e.g., high CRP), or significant cardiovascular meds (e.g., lisinopril), we’ll adapt intensity and technique for safety.

Zachary Graney, LMBT #8563
BS, Kinesiology (Sports Medicine)

References

- Hotfiel T, Freiwald J, Hoppe MW, et al. Advances in Delayed‑Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Sportverletz Sportschaden. 2018;32(4):243–250. doi:10.1055/a-0753-1884. PMID: 30537791. https://pubmed.ncbi.nlm.nih.gov/30537791/

- Zainal Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed‑onset muscle soreness, swelling, and recovery of muscle function. J Athl Train. 2005;40(3):174–180. PMID: 16284637; PMCID: PMC1250256. https://pubmed.ncbi.nlm.nih.gov/16284637/

- Sundstrup E, Behm D, Brandt M, et al. Specific and cross‑over effects of massage for muscle soreness: randomized controlled trial. Int J Sports Phys Ther. 2014;9(6):765–775. PMCID: PMC3924612; PMID: 24567859. https://pmc.ncbi.nlm.nih.gov/articles/PMC3924612/

- Ajimsha MS, Al‑Mudahka NR, Al‑Madzhar JA. Effectiveness of myofascial release: systematic review of randomized controlled trials. J Bodyw Mov Ther. 2015;19(1):102–112. doi:10.1016/j.jbmt.2014.06.001. PMID: 25603749. https://pubmed.ncbi.nlm.nih.gov/25603749/

- Yin P, Gao N, Wu J, Litscher G, Xu S. Adverse events of massage therapy in pain‑related conditions: a systematic review. Evid Based Complement Alternat Med. 2014;2014:480956. doi:10.1155/2014/480956. PMID: 25197310. https://pubmed.ncbi.nlm.nih.gov/25197310/