After a massage, most people feel great, but many don't realise that what they do in the hours that follow can directly affect the results they got from the session. In this post, I'll walk you through the things you should avoid after a massage therapy session, so you get the full benefits.
Drink plenty of water
One of the most important things to do both before and after a massage is to drink plenty of water. Massage therapy can release toxins from your muscles, and water helps flush them out of your system. It also rehydrates your muscles, which helps prevent soreness and stiffness in the days that follow. As a general rule, aim for at least 8 glasses of water after your session. I'm writing a deeper post on the science behind bodywork and hydration, which I'll share on the blog soon.
How long should you wait to shower or take a bath after a massage?
It's tempting to jump straight in the shower after a massage, but it's worth waiting. As a rule of thumb, wait at least an hour before showering or bathing. Your body needs time to rest and integrate after the work we've done together, and the massage oil used during the session continues to nourish and moisturise your skin, so washing it off too soon means missing out on that benefit.
When you do shower or bathe, keep the water warm rather than hot. Hot water causes muscles to contract, which can bring back the tension and stiffness we just worked to release. A warm shower or bath is a much better option, and the same goes for hot tubs and saunas.
The reason people are sometimes told not to shower or bathe right away comes down to your nervous system. After a massage your body is in a parasympathetic state, which is its rest and repair mode. A sudden change in temperature can pull it out of that state before it has fully settled. Giving it an hour makes a real difference.
Why am I sore after a massage, and is that normal?
If you feel a little sore or tender the day after a massage, don't worry, this is completely normal, especially after deeper work. It's similar to the muscle soreness you might feel after exercise, and it usually settles within a day or two. Drinking water, doing the gentle stretches I suggest, and resting all help it pass more quickly. If anything feels sharp or doesn't ease off after a couple of days, just let me know.
Eating after a massage
A big meal straight after a massage can undo the relaxed state you've just settled into. Your body has to redirect energy toward digestion, which can leave you feeling heavy and sluggish. That said, you don't need to avoid food altogether, a light snack is completely fine and can actually help if you're feeling a little light-headed after a deep session. Save the proper meal for later in the evening.
It's also worth knowing that having a massage on a very full stomach isn't ideal, so try to avoid a large meal in the hour or two before your appointment as well.
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Can you drink coffee after a massage?
Caffeine works against what your body is trying to do after a massage. It stimulates your nervous system at exactly the moment your body wants to wind down, and it's also dehydrating, which is the opposite of what your muscles need. Reach for water, herbal tea, or coconut water instead, and hold off on the coffee for a few hours.
Can you drink alcohol after a massage?
This is one of the questions I get most often. The short answer is that it's best to avoid alcohol for at least 24 hours after your session. Alcohol dehydrates the body, interferes with your ability to fully relax, and can amplify any light-headedness you might already feel after a deep treatment. Some people even describe feeling a bit of a "massage hangover" if they drink too soon. For the same reasons, it's worth skipping alcohol before your session too. Your body will thank you for it.
Stressing yourself out
I know this one is easier said than done, but try to protect the rest of your day. Jumping straight back into emails, difficult conversations, or a packed schedule can undo the calm you've just created. If you can, take a gentle walk, read something you enjoy, or simply sit quietly for a while. My studio in Ede sits right on the edge of the Veluwe, and the forest literally starts at the end of the street, so combining your treatment with a slow walk in nature is something I genuinely recommend.
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Make time to stretch
Your muscles are warm, loose and receptive after a massage, which makes it an ideal time to stretch. Even five or ten minutes of gentle movement can extend the benefits of the session and help prevent stiffness the next day. If I've given you specific stretches to work on, now is the time to start.
Don't skip the homework I've given you
Sometimes after a session I'll send you home with a little homework, such as specific stretches, yin yoga poses, or simple self-massage techniques. These aren't extras, they're part of the treatment. The work we do on the table is most effective when it's supported by what you do off it. If anything I've suggested isn't clear, just message me and I'll explain.
Rest, recover, and skip the gym
Take it easy for the rest of the day. Even though you spent the session lying down, a good massage is genuinely taxing for your body. Think of it like a workout: afterwards you give your body time to rest and recover, and the same applies here. Avoid intense exercise for the rest of the day, as your muscles have just been worked on and need time to integrate the treatment. Wear loose, comfortable clothing, and let yourself be a little slower than usual.
None of this is rocket science, and all of it is easily done. Small choices after your session make a real difference to how much you carry forward from it. Let's work together to help you reach your health goals.
I offer a wide range of treatments. The session you book is only a starting point, and every treatment is tailored to your wishes and needs in the moment, drawing on a balanced fusion of traditional and modern techniques from both Eastern and Western traditions.
Whether you're looking to unwind, relieve pain and muscle tension, reduce stress and anxiety, improve your sleep, posture or range of motion, or recover from sport, I bring my full passion, knowledge and experience to give you the best massage of your life, every single time.
I look forward to seeing you leave floating on a cloud, with a sense of grounding and internal calm, and a body that moves more freely.
