Sports Massage
Sports Massage
Breeze Academy
14 March 2022
Updated: October 2025
Many people still believe that sports massage releases toxins trapped in the muscles — and that these toxins can make you feel unwell afterwards. It’s a popular idea in both fitness and wellness circles, but how true is it?
The reality is that sports massage doesn’t release or flush toxins from the body. Instead, any flu-like symptoms or tiredness people feel after treatment are linked to how the body naturally repairs the muscles — not to “toxins” being released.
In this article, we’ll clear up the myths around massage and toxins, explore what really happens in the body after a sports massage, and explain why some clients feel sore or even a little under the weather afterwards.
It’s a common belief that a sports massage can “flush toxins” from the body — but this isn’t supported by evidence. The body already has highly efficient systems for removing waste, mainly through the liver, kidneys, and lymphatic system. Massage can’t pull toxins out of your tissues or bloodstream, but it can support your body’s natural processes in other ways.
What sports massage really does is improve circulation and lymph flow. This helps transport oxygen and nutrients to the muscles, while moving waste products to the organs responsible for filtering them. In that sense, massage may aid the body’s recovery, but it doesn’t directly release or eliminate toxins.
So, while clients sometimes describe feeling “cleansed” or “detoxed” after treatment, that refreshed feeling is more likely the result of better blood flow, muscle relaxation, and the nervous system calming down — not toxins leaving the body.
Another common belief is that sports massage helps “flush out” lactic acid after exercise. While it’s true that massage supports muscle recovery, it doesn’t actually remove lactic acid — because by the time most people receive a massage, there’s little to no lactic acid left in the muscles.
Lactic acid isn’t a toxin. It’s a natural byproduct produced when your muscles use energy without enough oxygen, such as during intense exercise. Your body quickly breaks it down and reuses it for energy once your breathing and circulation return to normal — usually within an hour after activity.
So, if your muscles feel sore the next day, that stiffness isn’t caused by trapped lactic acid. Instead, it’s the result of microscopic muscle damage and inflammation — a natural part of building strength. Sports massage helps by improving circulation, reducing muscle tension, and supporting the recovery process, but it doesn’t directly remove lactic acid.
Even though sports massage doesn’t release toxins, it can still leave some people feeling sore, tired, or slightly unwell afterwards. This reaction is known as Post-Massage Soreness and Malaise (PMSM) — a short-term response that’s completely normal and not a sign of anything harmful.
PMSM can feel similar to having mild flu symptoms, including:
These sensations are the body’s way of responding to deep tissue work. Sports massage increases circulation and stimulates the nervous and immune systems, which can trigger temporary inflammation and repair activity in the muscles — much like the response after a tough workout.
The good news is that these effects are short-lived, usually settling within a day or two. Rest, hydration, and gentle stretching can help your body recover more comfortably. If symptoms persist or feel unusually strong, it’s always best to check in with your therapist or a healthcare professional.
You’ve probably heard that you should drink plenty of water after a massage to “flush out toxins.” While it’s great advice to stay hydrated, it’s not because massage releases toxins — it’s because hydration supports your body’s natural recovery process.
Sports massage boosts circulation and can temporarily increase metabolic activity in the muscles. Drinking water afterwards helps replace fluids, supports healthy blood flow, and may reduce the likelihood of post-massage soreness or headache — all without having anything to do with toxins.
So while water doesn’t “wash away” anything released by the massage, it still plays an important role in helping your body feel balanced, energised, and restored after treatment.
Sports massage is generally a safe and effective treatment for most people, but there are times when it’s best to delay a session or avoid it altogether. Understanding when not to perform sports massage helps protect clients and ensures treatment remains safe and effective.
You should avoid or postpone sports massage if you have any of the following:
If you’re unsure whether it’s safe to perform or receive a massage, always check with a healthcare professional first. For therapists, gathering a detailed client history and performing an appropriate assessment are key parts of providing safe, responsible care.
Sports massage does not release or flush toxins from the body — and it’s not what causes those post-treatment aches or flu-like symptoms. Instead, any tiredness or soreness you feel is your body’s natural response to deep muscle work and recovery, not a sign that toxins are being released.
By improving circulation, easing tension, and supporting the body’s natural repair processes, sports massage remains a safe, effective, and evidence-based therapy for promoting recovery and wellbeing. When performed by a qualified therapist, it can help clients move better, feel stronger, and recover faster — without the myths attached.
If you’re a therapist, understanding the real science behind massage helps you educate clients more confidently and deliver better outcomes.
Looking to begin or advance your career in massage therapy? At Breeze Academy, we offer FHT & STO-accredited Sports Massage Courses that combine scientific understanding with hands-on clinical experience.
Both courses blend online learning with in-person workshops, making it easy to fit training around your schedule. Interest-free payment plans are available.