What to Do After a Massage: 7 Tips To Maximize Your Massage Benefits

Massage therapy offers incredible benefits from easing muscle tension to reducing stress, but what to do after a massage is just as important to fully unlock its potential. Many people don’t realize that proper post-massage care can significantly enhance relaxation, speed up recovery, and prolong the positive effects. 

Whether you’re a first-timer or a regular, knowing what to do after a massage ensures your body gets the most out of every session.

Here are 7 expert-backed tips to help you maximize your massage benefits and feel your absolute best:

1. Hydrate to Flush Out Toxins

One of the most critical steps after a massage is staying hydrated. Massage stimulates your lymphatic system, and so toxins released after a massage and metabolic waste from your muscles are transported into the bloodstream. Without adequate water intake, these toxins can recirculate, potentially causing fatigue or headaches.

According to a 2018 study in the Journal of Alternative and Complementary Medicine, staying well-hydrated post-massage reduces muscle soreness and supports detoxification. Aim for at least 8–10 glasses of water within a few hours after your session, and avoid dehydrating beverages like caffeine or alcohol.

How to Hydrate Effectively After Your Massage:

• Start immediately: Drink a glass of water right after your massage to kickstart the detox process.

• Space out your intake: Sip water steadily throughout the day rather than drinking large amounts all at once to maintain hydration balance.

• Include electrolyte-rich fluids: Consider coconut water or natural electrolyte drinks to replenish minerals lost during massage-induced detoxification.

• Avoid diuretics: Limit coffee, tea, and alcohol for at least 24 hours post-massage, as they can dehydrate your body.

2. Prioritize Rest and Nervous System Recovery

Massage activates the parasympathetic nervous system—the “rest and digest” mode—which helps lower cortisol levels by up to 31%, as shown in research from the University of Miami. 

This hormonal shift promotes deep relaxation and better sleep quality for up to 48 hours after a massage. To maximize this effect, avoid strenuous activities and consider gentle mindfulness or breathing exercises. Resting allows your body and mind to fully absorb the calming benefits of your session.

How to Prioritize Rest Effectively:

• Avoid heavy physical activity: Refrain from intense workouts or stressful tasks for at least 24 hours.

• Try mindfulness or meditation: Even 10 minutes of guided meditation can deepen parasympathetic activation.

3. Gentle Stretching to Reinforce Muscle Gains

Post-massage muscles are more pliable and responsive to stretching. Stretching also helps your brain “relearn” healthier movement patterns through neuroplasticity. Focus on gentle stretches paired with deep breathing to enhance muscle lengthening and body awareness.

How to Stretch Safely After a Massage:

• Start slow: Begin with light, gentle stretches targeting the muscles worked during your massage.

• Hold stretches longer: Aim for 20-30 seconds per stretch to allow muscles to fully relax.

4. Enjoy a Warm Bath with Epsom Salts

Taking a warm bath after a massage isn’t just relaxing—it aids muscle recovery. Adding Epsom salts (magnesium sulfate) can reduce inflammation and soreness by up to 20%, according to Magnesium Research. 

Magnesium absorbed through the skin helps relax muscles and reduce stress hormones. A 20–40-minute soak increases blood flow, delivering oxygen and nutrients to tissues, accelerating healing massage & wellness.

How to Make the Most of Your Epsom Salt Bath:

• Use the right amount: Add 1-2 cups of Epsom salts to a warm bath.

• Maintain water temperature: Keep the water comfortably warm (around 92-100°F or 33-38°C).

• Soak for 20-40 minutes: This duration maximizes magnesium absorption and muscle relaxation.

5. Avoid Intense Exercise

While it might be tempting to jump back into your workout routine, heavy exercise within 24 hours of a massage can disrupt muscle repair. 

To support recovery and make the most of your sessions, especially when determining your ideal massage frequency, choose light activities like walking to promote circulation without risking injury.

How to Manage Physical Activity Post-Massage:

• Plan rest days: Schedule massages on days off or light activity days.

• Choose gentle movement: Engage in low-impact activities such as walking, yoga, or stretching.

6. Use Contrast Therapy

If you experience soreness or inflammation, alternating between ice and heat therapy can accelerate recovery. Ice reduces swelling by constricting blood vessels, while heat relaxes muscles by increasing circulation. 

How to Apply Contrast Therapy Safely:

• Start with ice: Apply an ice pack wrapped in a cloth for 10-15 minutes to reduce inflammation.

• Follow with heat: Use a warm compress or heating pad for 10-15 minutes to relax muscles.

• Repeat cycles: Alternate between ice and heat 2-3 times, ending with heat for muscle relaxation.

7. Fuel Your Body

What you eat after a massage influences how well your muscles recover. Antioxidant-rich foods like berries, leafy greens, and nuts combat oxidative stress from muscle breakdown. Omega-3 fatty acids found in fish and flaxseeds reduce inflammation and support joint health. 

How to Nourish Your Body Post-Massage:

• Include colorful fruits and vegetables: Aim for a variety of antioxidants to fight inflammation.

• Add omega-3 sources: Incorporate salmon, walnuts, chia seeds, or flaxseeds daily.

• Choose lean proteins: Opt for chicken, turkey, tofu, or legumes to support muscle repair.

Conclusion

Maximizing your massage benefits goes beyond the session itself. By hydrating, resting, stretching gently, and nourishing your body, you can extend the positive effects and support long-term wellness. Avoid strenuous exercise and consider therapies like warm baths or contrast therapy to ease soreness.

Have you tried any of these post-massage care tips? Share your experience or ask questions below! For more expert advice, explore our full range of resources on massage aftercare and wellness at Healing Forest Massage.

FAQs:

1. When should I drink water after a massage, and why?

Start hydrating immediately to flush out toxins and reduce soreness. Aim for 8–10 glasses of water and avoid caffeine or alcohol to support detox and recovery.

2. Is post-massage soreness normal, and how can I ease it?

Yes, mild soreness is common. Manage it with rest, hydration, gentle stretching, ice or heat, and warm Epsom salt baths. See your therapist if pain persists.

3. Can I work out after a massage?

Avoid strenuous exercise for 24 hours. Muscles are in recovery and more prone to strain. Stick to light movement like walking or yoga.

4. Is a bath or shower recommended after a massage?

Yes, a warm bath or shower relaxes muscles. Epsom salts help reduce inflammation. Avoid overly hot water to prevent overstimulation.