Sport Massage aftercare: what to do in the first 48 hours after your 90-minute session
By Artistry Spa & Wellness | September 2, 2026
A 90-minute Sport Massage – 90 Mins is deep tissue work with a purpose, it targets the muscles you actually use so you can recover, move better, and stay ready for your next workout. The most important rule right after your session is simple: hydrate and keep activity light for 24 to 48 hours. In Philadelphia heat and humidity, that matters even more because dehydration can sneak up on you and leave you feeling wiped out or lightheaded.
I love when people tell me they walk out feeling like their body finally has some space again. One of my regulars put it best: they said the pressure is always right and their body "always feels so much better after a session." Aftercare is how you keep that feeling. The next two days are where you either protect the work we did or undo it by jumping right back into heavy training.
The first 24–48 hours: hydration, walking, and skipping the "test it" workout
Right after a deep 90-minute sports massage, your muscles tend to feel looser, and that can trick you into thinking you should go crush a run or lift heavy. I generally recommend the opposite. Give your body a short recovery window so the tissue can settle.
Do this today: drink water steadily for the rest of the day, eat a real meal with protein, and take a 10 to 20 minute easy walk to keep circulation moving.
Exercise timing that keeps you on track
- Running: wait 24 to 48 hours. If you have to move, keep it to an easy walk or gentle bike at a conversational pace.
- Heavy strength training: wait at least 48 hours, especially for legs, back, and big compound lifts.
- Yoga or mobility: usually fine the next day if it feels comfortable. Keep it gentle. No forcing end range.
If you take SEPTA on the Broad Street Line or you have a long walk back toward Temple University, keep an eye on hydration and heat. In summer, I’d rather you grab water and cool down first than push through and end up dizzy.
Soreness in the first week: what’s normal after deep 90-minute work
Mild soreness is common after deep tissue sports massage, especially with a 90-minute session where I have time to work into stubborn knots and the patterns that keep pulling you out of balance. That soreness can last up to 72 hours. Light bruising can happen too, depending on your tissue, hydration, and how intense the work needed to be.
Ice vs heat (and when to use which)
- Ice: use it for sharp, new, or pinpoint pain, or if something feels irritated. Keep it short, about 10 to 15 minutes.
- Heat: use it for lingering tightness and stiffness the next day or two. A warm shower or heating pad can help your body relax back down.
And please don’t try to “stretch it out” aggressively. Gentle mobility and walking do more than yanking on a sore muscle.
Home care that actually helps: Epsom salt, foam rolling, and what to skip
If you want your sports massage results to stick, keep your home care simple. You don’t need a complicated routine. You need consistency.
Epsom salt bath (after 24 hours)
A warm soak can calm overall soreness. I’d wait until the day after your session, then keep it comfortable, not scalding.
Foam rolling, but gentle
Think of this as circulation, not punishment. Slow passes, lighter pressure, and avoid rolling directly on sore spots like you’re trying to erase them.
Topicals: magnesium or arnica
Some people like topical magnesium or arnica for soreness. If you use them, stick to clean skin and stop if you get irritation.
Two things I’d skip right after a sports massage: alcohol (it can dehydrate you) and anti-inflammatories unless a clinician has told you to take them. If you’re carrying a heavy backpack around campus or commuting in the heat, this is the time to go easy so you don’t end up more tight by day two.
When to call me after sports massage soreness (and when to get medical help)
A little soreness is normal. Feeling dramatically worse is not. If something feels off, I want you to reach out. I’d much rather talk it through than have you guess.
"Jenny is incredible! She listened to what I had to say and adjusted the pressure of the massage accordingly."
one of our regulars
Reach out if you notice any of these
- New numbness or tingling
- Sharp, shooting pain that wasn’t there before
- Dramatic swelling, redness, or fever
- Symptoms that get significantly worse instead of improving over 24 to 48 hours
Planning your next session: If you’re training hard or you’ve got a physically demanding job, a follow-up within the same week often helps keep progress moving. I see people come in from Center City, Kensington, Fishtown, Northern Liberties, Germantown, and West Philadelphia when they want consistent results without bouncing between places when they search “massage therapy near me.”
If you liked the recovery boost from this session, ask me about pairing your plan with cryotherapy, including a quick cryo freeze option. A lot of people also find us while searching facials near me, and it’s nice having massage, cryotherapy, and a facial in one spot when your schedule is packed.
Quick details for Sport Massage – 90 Mins at Artistry
Duration: 90 MINUTES
Price: $100
This is deep tissue massage focused on injury prevention, athletic performance, muscle tension, and structural balance. It’s not a basic relaxation massage, and the extra time lets me work more thoroughly where your body needs it most.