What to do after a massage: Tips on how to feel even better

Massage is one of the most natural ways to relax the body, relieve tension, and regenerate muscles. But what happens after a massage? And what should you do to get the most out of its effects? The period after a massage is crucial – the body continues to work, the muscles relax, toxins are flushed out, and the nervous system calms down. If you give it time and proper care, the results will be more noticeable and lasting.

1. Rest is essential

After a massage, avoid physical exertion. The muscles may be tired for a while, and the body needs time to regenerate. Going for a run or lifting weights at the gym right after a massage is not the best idea. Ideally, treat yourself to a quiet afternoon – perhaps combined with a stay in a sauna, which warms the body deeply and supports relaxation.

2. Hydration – more than just a recommendation

During the massage, toxins stored in the muscles and ligaments are released. Adequate fluid intake (preferably plain water or herbal tea) helps the body effectively flush these substances out. Avoid alcohol and coffee – they dehydrate and burden the liver and kidneys, which are currently trying to detoxify.

3. Back or muscle pain after a massage: Normal, but it has its limits

Mild muscle pain after a massage is common, especially if it was a deep tissue or sports massage. The body reacts similarly to after physical exercise. Relaxed muscles adapt to new tension, and there may be temporary discomfort. However, the pain should subside within 1–2 days. Gentle stretching, a warm shower, or rest can help. If the pain persists longer or worsens, it is advisable to contact the masseur – sometimes it may be due to an improperly chosen technique or excessive pressure.

4. Bruises after a massage – why do they occur?

In sensitive individuals or during intense massages, bruises after a massage may appear. Most often on the thighs, back, or shoulders, where the capillaries are close to the skin's surface. It is nothing dangerous – the body reacted to the pressure by breaking small blood vessels. Want to prevent bruises? Inform the masseur in advance if you know you are prone to hematomas, and choose a gentler approach. If they do appear, cooling compresses or a natural ointment with arnica can help.

5. Headache after a massage: What causes it?

Although it may seem strange, headaches after a massage are not uncommon. There can be several causes:

• the body reacts to the release of toxins,

• poor hydration before the massage,

• too much pressure in the neck area,

• or in some cases, a stressful transition from tension to relaxation.

Calmness, adequate hydration, light food, and ideally a short nap can help. If the headache recurs regularly, it may be worth changing the massage style or consulting a therapist.

6. What (not) to do after a massage – a brief overview

✔ Drink plenty of water
✔ Rest and avoid physical exertion
✔ Indulge in warmth – shower, bath, or sauna
✔ Gently stretch the muscles
✘ Do not drink alcohol or coffee
✘ Do not plan sports activities
✘ Do not overload the body with demanding tasks

7. Massage as part of a healthy lifestyle

Massage should not be just a one-time experience. If you regularly indulge in rest and care for both body and soul, you help the body prevent pain, tension, and chronic fatigue. It is ideal to combine massages with regular sauna visits, which relax deep muscle structures, improve circulation, and support immunity.

Remember that a quality massage is also a great gift. If you want to bring joy to someone close to you, give them a gift voucher for a wellness experience – perhaps at Sauna Central at Wenceslas Square. Combined with Finnish sauna, massage, and accommodation at Hostel Central, it creates a perfect relaxation package.