A good massage can leave you feeling more relaxed, less sore, and more comfortable moving.
But what you do between massage appointments matters too.
While there isn't a special routine required to “maintain” a massage, simple habits like regular movement, exercise, sleep, and managing your activity can help you continue feeling your best.
Here are seven practical things you can do at home.
1. Keep Moving
You don't need to spend the day resting after a massage.
For most people, normal comfortable movement is a good thing.
Walking, changing positions throughout the day, and continuing your usual activities can help prevent the stiffness that often comes with prolonged sitting or inactivity.
If you work at a desk, try getting up periodically rather than staying in the same position for hours.
Movement doesn't have to be complicated to be useful.
2. Use Gentle Mobility When It Feels Good
If an area tends to feel stiff, gentle movement can sometimes help.
That might include:
- Neck rotations
- Shoulder circles
- Thoracic rotation
- Hip mobility
- Gentle trunk movement
- Ankle mobility
You don't need to aggressively stretch every muscle that was worked during your massage.
Move through comfortable ranges and pay attention to how your body responds.
3. Build Strength
Massage can help with muscle tension and soreness, but it doesn't replace exercise.
If an area repeatedly becomes tight or uncomfortable, improving your physical capacity may be more useful long-term than simply trying to loosen the muscle over and over.
Strength training can help your body better tolerate the demands of work, exercise, and everyday activities.
A basic program might include:
- Squats or sit-to-stands
- Rows
- Pressing movements
- Lunges
- Hip-hinge exercises
- Loaded carries
- Core exercises
If pain is limiting your ability to exercise, rehabilitation and movement can help you find an appropriate place to start.
4. Pay Attention to Your Daily Positions
You don't need perfect posture.
But staying in any one position for a long time can become uncomfortable.
Instead of constantly trying to sit perfectly straight, give yourself options.
Sit.
Stand.
Lean back.
Walk.
Change positions.
If you work at a computer, periodically changing your position may be more realistic than trying to maintain one “ideal” posture all day.
5. Prioritize Sleep and Recovery
Your body needs recovery whether you're receiving massage therapy, exercising, or simply dealing with a demanding schedule.
Try to prioritize:
- Consistent sleep
- Adequate nutrition
- Hydration
- Reasonable training volume
- Rest when you need it
Massage can be a useful part of your recovery routine, but it shouldn't have to compensate for consistently poor recovery habits.
6. Don't Assume Every Tight Muscle Needs More Stretching
A muscle can feel tight for many reasons.
Sometimes stretching feels great.
Other times the sensation of tightness may be related to fatigue, soreness, irritation, or simply spending too much time in one position.
If stretching provides temporary relief but the same problem immediately returns, you may benefit more from looking at movement, strength, workload, and recovery rather than continually stretching the area.
7. Pay Attention to Symptoms That Aren't Just Muscle Tension
Massage can be helpful for many muscular complaints, but not every painful area is simply a tight muscle.
Consider having the problem evaluated if you're experiencing:
- Persistent or worsening pain
- Numbness or tingling
- Weakness
- Pain traveling into an arm or leg
- Significant swelling
- Symptoms following an injury
- Pain that repeatedly interferes with sleep or activity
Depending on what's causing the problem, chiropractic care, rehabilitation, imaging, or another type of medical evaluation may be more appropriate.
How Often Should You Get a Massage?
There's no universal schedule.
Some people use massage therapy occasionally when they're sore or stressed.
Others incorporate massage into a regular recovery or wellness routine.
And some patients receive massage temporarily while dealing with a specific musculoskeletal problem.
The appropriate frequency depends on your goals, symptoms, preferences, schedule, and budget.
You don't necessarily need massage every week to benefit from it.
Should You Drink Extra Water After a Massage?
Staying hydrated is generally a good habit, but you don't need to drink excessive amounts of water to “flush toxins” after a massage.
Massage doesn't require a special detoxification process.
Drink normally according to your thirst, activity level, environment, and usual hydration needs.
What If You're Sore After a Massage?
Some people experience temporary tenderness following massage, particularly after more intensive soft-tissue work.
That doesn't necessarily mean something is wrong.
Gentle movement and normal activity may be comfortable afterward.
However, massage doesn't need to be extremely painful to be effective.
Tell your massage therapist if the pressure is uncomfortable or if you prefer a different approach.
Massage Therapy in Maple Grove, MN
At Northwood Chiropractic & Wellness, massage therapy can be used on its own or alongside chiropractic and rehabilitation care.
Our goal isn't simply to make a muscle feel better for an hour.
We want you to be able to move comfortably, stay active, and do the things that matter to you.
If you're dealing with muscle tension, soreness, or stiffness, massage therapy may be one part of helping you feel and move better.
Schedule Your Massage
We offer 30-, 60-, 90-, and 120-minute massage sessions so you can choose the appointment that fits your needs.
SCHEDULE A MASSAGE 763-432-3932
Dr. Greg Beenken
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