Massage is often promoted as a key recovery tool for athletes and active individuals, but does it really do what people claim? Let’s take a closer look at the science behind massage, lactic acid, soreness, and pain.
1. Does Massage Remove Lactic Acid?
A common belief is that massage helps “flush out” lactic acid after exercise. However, research suggests the opposite—massage may actually slow down lactic acid clearance compared to active recovery.
Why? Massage reduces blood flow, which limits the removal of lactate and other metabolic byproducts. On the other hand, active recovery (such as light movement or low-intensity exercise) keeps circulation going, helping the body clear waste products much more effectively.
If your goal is to recover faster, light movement is a better choice than massage for clearing metabolic waste.
2. Is Muscle Soreness Caused by Lactic Acid?
Many people think lactic acid buildup causes muscle soreness after exercise, but this is a myth.
Muscle soreness actually comes from hydrogen ions, which create an acidic environment in the muscles. This change in pH can temporarily impair muscle function and cause discomfort.
Massage might help relieve soreness, but studies suggest that its benefits are more psychological and related to relaxation rather than fixing the biochemical cause of soreness.
3. Does Massage Improve Lymphatic Drainage?
Some massage techniques, like effleurage and petrissage, are said to help boost lymphatic drainage and remove toxins from the body. However, research shows that these effects are minimal and inconsistent.
In reality, the lymphatic system functions naturally through movement and muscle contractions. If you want to improve lymphatic drainage, regular activity is far more effective than relying on massage.
Massage can help with relaxation and tension relief, but its role in flushing out waste or enhancing recovery is often overstated.
4. Should Therapy Be Painful to Be Effective?
For years, people have believed that “no pain, no gain” applies to physical therapy. But new research challenges this idea.
Studies show that pain-free exercises are just as effective as painful ones for improving function and reducing disability in conditions like shoulder pain and low back pain. If both options work equally well, why should therapy cause unnecessary discomfort?
It’s time to move away from outdated, aggressive treatments and focus on evidence-based, patient-centered care that prioritizes comfort and progress.
Final Thoughts
• Massage doesn’t speed up lactic acid removal—active recovery works better.
• Lactic acid doesn’t cause soreness—muscle acidity and inflammation do.
• Massage has minimal effects on lymphatic drainage—movement is more effective.
• Painful therapy isn’t necessary—pain-free treatments work just as well.
Instead of relying on outdated recovery methods, focus on movement, active recovery, and evidence-based approaches to get the best results.
