You’ve just finished your massage. You feel loose and a little dreamy, and now you’re wondering what comes next. Should you drink lots of water? Can you eat, shower or go to the gym? And is it normal to feel a bit sore tomorrow?
This guide covers what to do after a massage, with a simple aftercare checklist and quick answers to the most common questions. We also check a few popular myths against the evidence, so you can skip the advice that doesn’t hold up.
Quick Answer: What to Do After a Massage
After a massage, get up slowly, drink water if you’re thirsty, eat a normal meal and take it easy for a few hours. A warm shower and a short walk can help you feel loose, and a nap is fine if you’re sleepy. You don’t need to “flush out toxins.” Mild soreness usually fades within a day or two, but see a doctor if intense soreness lasts longer.
Table of Contents
Massage Aftercare Checklist
- Get up slowly. After lying still, some people feel lightheaded. Sit on the edge of the table for a moment before standing. If it happens often, see our guide to feeling dizzy after a massage.
- Drink water if you’re thirsty. Cleveland Clinic recommends drinking water before and after a massage. It’s a sensible habit, especially after a long session in a warm room.
- Eat normally. A regular meal or snack is fine. There’s no need for a special “detox” diet.
- Take a warm shower or bath. Warmth can ease any lingering muscle soreness.
- Move gently. A short walk or some light stretching can help you feel loose.
- Rest if you’re sleepy. Many people feel relaxed and drowsy, and a nap or an early night is a great way to extend the calm.
Do You Need to Drink Water to Flush Out Toxins?
This is one of the most repeated pieces of massage advice, but there’s no good evidence that massage releases toxins that need flushing out. Your liver and kidneys clear waste products all the time, with or without a massage.
A related claim is that massage “flushes out lactic acid.” A 2010 study in Medicine & Science in Sports & Exercise tested this directly. After a short bout of hard exercise, forearm massage actually reduced blood flow and slowed lactic acid removal compared with simply resting.
So should you still drink water? Yes, if you’re thirsty. Staying hydrated is good for you, and some people do feel thirsty after a massage. You just don’t need to drink extra water to undo anything the massage did. We look at the toxin myth in more detail in our article on what toxins are released after a massage.
Can You Eat After a Massage?
Yes. You can eat whenever you’re hungry after a massage. A balanced meal or snack is a good choice, especially if your appointment fell over a mealtime.
If anything, timing matters more before a massage. Lying face down on a very full stomach can feel uncomfortable, so many people prefer a light meal an hour or two beforehand. Afterward, eat what you normally would. There are no specific foods you need to avoid.
Can You Shower, Bathe or Use a Sauna After a Massage?
A warm shower is a good idea. It rinses off oil, and the warmth can help relax sore muscles. Cleveland Clinic suggests a warm bath or hot shower, with Epsom salts if you like, to ease soreness after a massage.
Be a little more careful with saunas, hot tubs and very hot baths, especially if you feel lightheaded after your massage. Give yourself time to feel steady, drink some water and keep your first soak short.
Can You Work Out After a Massage?
Light activity, such as walking or gentle yoga, is fine and can feel good. Cleveland Clinic suggests avoiding intense workouts and strenuous activity while you recover from any soreness.
As a rule of thumb, save hard training for the next day after a deep or long massage, and avoid a brand-new or very deep massage right before a race or competition. If you’re planning massage around training, see our guides to massage after a workout and how often to get a massage.
Is It OK to Drink Alcohol or Coffee After a Massage?
Coffee is fine for most people. There’s no evidence that you need to avoid caffeine for 24 hours after a massage, as some websites suggest.
Alcohol is a different story. It can leave you dehydrated and may make you feel more lightheaded if you’re already relaxed and drowsy. It’s best to skip it or keep it light on the day of your massage, and never drink and drive.
Feeling Sore, Tired or Emotional After a Massage
It’s common to feel a little different after a massage. Here’s what’s usually normal:
- Soreness. Mild soreness, especially after deeper work, usually lasts from a few hours to about a day and a half, according to a massage therapist quoted by Cleveland Clinic. Learn more about why you might feel sore after a massage.
- Tiredness. Feeling sleepy and relaxed is very common. Plan a quiet evening if you can.
- Emotions. Some people notice they feel more emotional than usual after a deeply relaxing massage. If that happens, give yourself some quiet time.
- Feeling queasy or off. Occasionally people feel a little sick or headachy. Our guide to feeling sick after a massage explains why and what helps.
Aftercare by Massage Type
- Swedish or spa massage: enjoy the calm. Drink water if you’re thirsty, eat normally and avoid rushing straight back into a busy day.
- Deep tissue massage: expect more soreness. Use heat, gentle movement and rest, and skip hard workouts for the day. Our deep tissue massage recovery timeline has an hour-by-hour plan.
- Sports massage: time sessions around your training, and keep the day after a deep session light.
- Prenatal massage: get up slowly, especially from lying on your side, and drink water. Follow any advice from your provider.
When to Call a Doctor
Most after-effects are mild and short-lived. Contact a healthcare provider if:
- intense soreness lasts more than a couple of days or keeps getting worse
- you notice severe pain, large bruises or swelling
- you have numbness, tingling or weakness that doesn’t go away
Get urgent care for chest pain, sudden shortness of breath, a swollen, warm and painful calf, or dark, cola-colored urine with severe muscle pain or weakness. These are rare, but they need prompt attention. The National Center for Complementary and Integrative Health notes that serious side effects of massage are rare but have been reported, some after vigorous techniques such as deep tissue massage.
Frequently Asked Questions
Should I drink water after a massage?
Yes, if you’re thirsty. Drinking water before and after a massage is a sensible habit, and Cleveland Clinic recommends it. But you don’t need to drink large amounts to flush out toxins, because there’s no good evidence that massage releases toxins that need removing. Your liver and kidneys handle waste all the time. Simply follow your thirst and stay well hydrated.
Should I take a rest day after a massage?
You don’t need a full rest day after most massages, but it’s a good idea to take it easy for the rest of the day. Light activity such as walking is fine. After a deep or long massage, save intense workouts for the next day, and give yourself extra recovery time if you feel sore. Listen to your body and ease back in gradually.
How long should I wait to shower after a massage?
There’s no set waiting time. You can shower as soon as you feel steady on your feet. A warm shower is a nice way to rinse off massage oil and relax tight muscles. If you feel lightheaded, sit down for a few minutes and drink some water first, and avoid very hot water until you feel back to normal.
What should you not do after a massage?
Avoid rushing straight into intense exercise, heavy drinking or long, very hot soaks if you feel lightheaded. Don’t drive until you feel alert, especially if you’re sleepy. Also don’t ignore unusual symptoms. Mild soreness is normal, but severe pain, spreading bruises or soreness lasting more than a couple of days should be checked by a healthcare provider.
Is it normal to feel tired after a massage?
Yes, it’s very common. Many people feel deeply relaxed and drowsy after a massage, especially after a long session or deeper work. If you can, plan a quiet afternoon or evening and get an early night. Make sure you feel alert before you drive. If you feel unusually unwell, dizzy or exhausted for more than a day, talk to a doctor.
Can I go back to work after a massage?
Yes, most people can return to work after a massage, especially a lighter one. You might feel relaxed and a little slow at first, so give yourself a few minutes to get up, drink some water and have a snack if you’re hungry. If you have a physical job, keep the rest of the day light after a deep tissue session.
The Bottom Line
Knowing what to do after a massage is simple: get up slowly, drink water if you’re thirsty, eat normally, enjoy a warm shower and take it easy for the rest of the day. You don’t need to flush out toxins or avoid coffee.
Mild soreness and sleepiness are normal and usually pass within a day or two. Anything severe, unusual or longer-lasting is worth checking with a doctor. Find more recovery tips in our recovery and relief guides.
References
- Cleveland Clinic. Why Does My Body Feel Worse After a Massage?
- Wiltshire EV, Poitras V, Pak M, Hong T, Rayner J, Tschakovsky ME. Massage impairs postexercise muscle blood flow and “lactic acid” removal. Medicine & Science in Sports & Exercise. 2010;42(6):1062–1071.
- National Center for Complementary and Integrative Health. Massage Therapy: What You Need To Know.
- Mayo Clinic. Massage therapy.
- MedlinePlus Medical Encyclopedia. Rhabdomyolysis.
Disclaimer:
This article is for general information only and is not a substitute for professional medical advice, diagnosis or treatment. See a doctor if soreness after a massage is severe or lasts more than a couple of days, and seek urgent care for chest pain, trouble breathing, a swollen and painful calf, or dark urine with muscle pain.
