Maximise your recovery and manage post-treatment soreness with these evidence-based steps.

1. Prioritise Hydration

The Tip: Drink roughly 500ml of water within an hour of your treatment and maintain regular intake throughout the day. The Science: Deep tissue work increases local circulation and can cause a "fluid shift" in your tissues. Proper hydration supports your kidneys in processing the metabolic by-products (like urea and creatinine) that are mobilised during a session. It also helps prevent the mild headaches or "fogginess" that some people feel if they are already slightly dehydrated.

2. Keep Moving (Gently)

The Tip: Go for a 10–15 minute leisurely walk around Edinburgh’s Meadows or your local area after your session. The Science: Movement acts as a "natural pump" for your lymphatic system. Unlike your heart, the lymphatic system relies on muscle contraction to move fluid. Light walking keeps the blood flowing to the treated areas, delivering fresh oxygen and nutrients to aid tissue repair without putting the muscles under new stress.

3. Take a 24-Hour "Training Timeout"

The Tip: Avoid high-intensity interval training (HIIT), heavy lifting, or long runs for at least 24 hours. The Science: Sports massage often involves significant pressure that creates "micro-trauma" in the muscle fibers—very similar to the effect of a hard gym session. Your central nervous system needs time to recalibrate to your improved range of motion. Training too soon can lead to "muscle guarding" (the body tensing up to protect itself), which can undo the benefits of the massage.

4. Use Heat for Comfort

The Tip: A warm bath (with or without Epsom salts) or a heat pad on the treated area can help soothe any lingering aches. The Science: Heat is a vasodilator, meaning it opens up blood vessels. This increases blood flow to the muscles, which can help settle the inflammatory response that causes "Delayed Onset Muscle Soreness" (DOMS). While the magnesium in Epsom salts is popular, the primary benefit often comes from the warm water relaxing the nervous system.

5. Mind Your Posture

The Tip: Be extra conscious of how you sit at your desk or hold your phone for the next few hours. The Science: After a massage, your brain is "re-mapping" your muscle tension. If you immediately go back to a hunched position, your nervous system will quickly reset the muscles to their old, tight patterns. Think of the 3–4 hours post-massage as a "reset window" where your body is most receptive to maintaining its new, more open posture.

If you would like to book a sports massage appointment please use the ‘book appointment’ link below to view my diary.