Post-Workout Recovery: Best Massage for Sore Muscles

Why muscles feel sore after training

Delayed onset muscle soreness (DOMS) typically peaks 24–48 hours after a hard workout, caused by microscopic muscle fibre stress that's a normal part of building strength — not an injury on its own.

Timing your massage

Immediately after an intense workout, very deep pressure can feel like too much. Waiting a day, once soreness has set in, is usually more comfortable and just as effective for recovery.

Which treatment works best

Deep tissue massage is the most targeted option for genuinely sore, overworked muscles, since it reaches the deeper tissue layers where post-exercise tightness sits. A full body massage works well if soreness is spread across multiple muscle groups rather than concentrated in one area.

What to avoid

Skip deep, aggressive pressure directly on any area with sharp pain rather than general soreness — sharp, localised pain can indicate an actual injury that needs medical attention, not massage.