Getting a massage is probably one of my top three favorite feelings in the world. (The other two being the first sip of my morning coffee and cuddling with my chihuahua mix, Barney.) Not exactly a hot take, I know—but I’ve had my fair share of massages over the years, and I generally know the drill. So I was surprised when, after a particularly intense deep tissue session recently, I found myself feeling a little off. I was more tired than normal, had a headache, and even felt a bit sniffly—all in the hours after I left the spa. But by the next morning, I felt fine.
My algorithm, as usual, knew what was up before I did. “I got a massage Friday night, and I woke up Saturday feeling awful,” user @wellwithsher shared last October while making a matcha. “It quite literally felt like I had the flu yesterday…I was like, what the hell is going on?” Naturally, commenters had a lot of opinions: It’s toxins being released. No, it’s an inflammation response in the muscles. No, it’s the movement of lymph in the body. So, yeah, what the hell is going on?
“Massage creates change,” says Izzy VanHall, licensed massage therapist and director of bodywork at Sage + Sound in New York City. “It changes muscle tone, increases local circulation, and gives your nervous system a completely different set of inputs than it’s been receiving all day. For some people, that’s incredibly energizing. For others, it’s an invitation for the body to finally slow down, and that can feel unfamiliar.”
That unusual feeling may be what leads some people (ahem, *raises hand*) to think they have the “massage flu.” But when done properly, massage should make you feel better, not worse. “Someone who gets regular massage, stays hydrated, and gets appropriate pressure usually feels nothing but good afterward,” says Nina Davis, licensed massage therapist at Nurture in Cincinnati, Ohio.
Going to a skilled, trained practitioner who knows how to best take care of you matters too. “Make sure your therapist is licensed and certified—that’s the single biggest thing you can do to keep yourself safe,” says Davis. For example, “If you’re pregnant, seek out someone specifically certified in prenatal massage, because they’re trained in what’s safe and what isn’t.”
Still feeling nervous about the so-called “massage flu?” Keep reading for the pro point of view, plus tips for how to feel your best post-massage.
Is the “massage flu” real?
Officially, no. “I don’t use the term ‘massage flu’ because it isn’t a recognized medical condition,” says VanHall. But don’t feel gaslit—you may be feeling, well, something. “What I do see is that some people have a temporary response to bodywork, especially if they’ve been carrying a lot of physical tension or living in a chronic state of stress.”
According to Emily Poirier, pelvic health physical therapist at WAVE Physical Therapy & Pilates in Cincinnati, some clients do report feeling a bit “off” after a massage: “Maybe they have a headache, some fatigue, or some soreness. This does not mean that they are actually sick with a flu, but they are likely experiencing the effects of a more intense massage,” she explains. “Certain massage techniques can promote improved lymphatic drainage and cause temporary changes like increased circulation. This can result in some systemic effects that can feel a little like being sick.”
Contrary to what the TikTok comments may claim, the experts say that the response is not due to the body “releasing toxins”: “What’s really happening is that your muscles were physically manipulated, your nervous system shifted into deep relaxation mode, and your body is simply responding to that,” explains Davis.
