The Science of Soreness: Why Your Muscles Hurt—And How Massage & Stretching Help

If you’ve ever pushed through a tough workout or tried a new activity, chances are you’ve felt that deep, achy soreness a day or two later. This post-workout soreness is totally normal. But the good news? With the right recovery tools—like massage therapy and assisted stretching—you can bounce back faster, move better, and feel stronger in the long run.

What Is DOMS?

The soreness you feel 12 to 48 hours after intense or unfamiliar activity is called Delayed Onset Muscle Soreness (DOMS).

DOMS is the result of microscopic tears in your muscle fibers—caused by high-effort or eccentric movement (like lowering into a squat or running downhill). Your body creates an inflammatory response to repair those tears, which is why you feel tight, stiff, or tender for a day or two after.

What’s Actually Happening in Your Body?

DOMS isn’t just about muscle tissue—your whole recovery system is involved. That includes:

• Inflammation: Your immune system sends healing agents to repair microtears, often causing swelling and discomfort.

• Tight fascia: Fascia, the thin layer of connective tissue around muscles, can become tight and dehydrated, limiting movement and contributing to stiffness.

• Decreased circulation: Without movement, blood flow slows, delaying the delivery of nutrients your muscles need to heal.

• Lactic acid & waste byproducts: These can linger in your tissues, adding to that “heavy” or fatigued feeling.

  
  

How Massage Therapy Helps Sore Muscles

Massage isn’t just about feeling good—it’s about helping your body recover smarter. Here’s how it works:

• Improves Circulation

Massage increases blood flow to sore muscles, delivering oxygen and nutrients while flushing out waste like lactic acid.

• Reduces Inflammation & Pain

Gentle, targeted techniques like Swedish massage or lymphatic drainage help calm inflammation and soothe discomfort.

• Releases Fascia & Muscle Tension

Deep tissue or myofascial work helps break up adhesions in tight muscles and fascia, restoring range of motion and flexibility.

• Promotes Nervous System Recovery

Massage stimulates your parasympathetic nervous system (aka rest & digest mode), allowing your body to truly repair and reset.

How Assisted Stretching Speeds Up Recovery

Stretching is crucial post-exercise—but most people don’t do it properly or consistently. Assisted stretching is a game-changer.

With the help of a trained practitioner, you can:

• Target Specific Muscle Groups

Deepen stretches safely and effectively, especially in hard-to-reach or chronically tight areas like hips, hamstrings, and shoulders.

• Improve Flexibility & Mobility

Restore movement in stiff joints and muscles, reducing your risk of injury or chronic pain.

• Reduce Muscle Tension

Stretching elongates tight muscles and fascia, complementing the effects of massage and speeding up recovery.

• Enhance Performance

By improving mobility and alignment, you move more efficiently and reduce compensation patterns during workouts.

When Should You Book Recovery Sessions?

To get the most benefit, we recommend:

• Massage within 24–48 hours of intense workouts to aid recovery

• Assisted stretching 2–3x per week, especially if you’re training consistently or have limited mobility

• Ongoing maintenance (weekly or biweekly) for long-term performance, flexibility, and injury prevention

  
  

Don’t Forget the Basics: Recovery Boosters That Work

Pair your massage and stretch sessions with simple but effective habits:

• Stay hydrated – Water helps flush toxins and keeps fascia supple.

• Move lightly – Walking, yoga, or gentle activity keeps circulation going.

• Rest well – Quality sleep is essential for true muscle recovery.

Final Thoughts: Train Hard, Recover Smarter

Soreness might be a sign of progress—but you don’t have to power through it. Massage therapy and assisted stretching are powerful tools to help your body recover faster, reduce pain, and perform better.

Whether you’re a serious athlete or just easing back into movement, we’re here to help you feel your best—every step (and stretch) of the way.

📅 Ready to bounce back faster? Book your recovery session today—massage, stretch, or both.👉 Book Now