Learning Center
Does Massage Release Toxins? What Actually Happens in Your Body After a Massage
Summary
Massage does not release toxins, and drinking water afterward does not flush anything out. What the research shows about lactic acid, why you can feel sore or tired after a massage, and the rare warning sign worth knowing.
No. There is no evidence that massage releases toxins from your muscles, and no study has measured toxins coming out in blood or urine after a massage. Your liver and kidneys clear waste all day on their own [1][2]. Massage does not even speed up the removal of lactate, the usual suspect: in controlled studies it did no better than resting [3][4]. Soreness after a massage comes from pressure on tense muscles, not toxins leaving [5]. Drinking water afterward is fine, but it is ordinary hydration, not a flush [6].
Key research findings at a glance
Healthy kidneys filter about half a cup of blood every minute, removing wastes and extra water, according to the National Institutes of Health [1].
In a study of cyclists, sports massage cleared blood lactate no better than sitting still; light exercise cleared it fastest [3].
In a 12-person lab study, massage after exercise actually reduced blood flow to the worked muscle and slowed lactate removal compared with passive rest [7].
The NIH's complementary health center says there is no compelling research that "detox" programs eliminate toxins from the body [8].
Where the toxin idea comes from
You get up from a deep massage feeling sore, heavy or a little foggy, and someone tells you to drink water to "flush the toxins out." It is a tidy story. It also matches an older belief that lactic acid builds up in tired muscles and causes soreness. The physiology does not support either part.
Does massage flush out lactic acid?
No. This is the most tested version of the claim, and it has failed several times:
| Study | What was compared | Result | Source |
|---|---|---|---|
| Martin 1998, 10 cyclists | Sports massage vs active recovery vs rest | Massage no better than rest; active recovery best | [3] |
| Monedero 2000, 18 cyclists | Four recovery methods | Active recovery removed lactate best | [4] |
| Wiltshire 2010, 12 adults | Massage vs passive rest after forearm exercise | Massage reduced blood flow and lactate removal | [7] |
| Hinds 2004 | Massage vs rest after leg exercise | Skin blood flow rose; deep blood flow and lactate unchanged | [9] |
Lactate is also not a toxin, and lactic acid is no longer considered the main cause of next-day muscle soreness; researchers list it as one of several proposed mechanisms, with the real cause still uncertain [10]. For what massage does to blood flow, see massage and circulation.
Then why do I feel sore or off after a massage?
Cleveland Clinic explains post-massage soreness the same way as post-workout soreness: pressure on tense tissue, a mild inflammatory response, deep technique and individual sensitivity. It usually lasts a few hours to about a day and a half [5]. In a survey of 100 massage clients, about 10 percent reported minor discomfort afterward, mostly lasting 36 hours or less [11]. Some people also feel sleepy or lightheaded simply because they were deeply relaxed and then stood up.
For more on what is normal, see massage and soreness, and if your head hurts afterward, headaches after massage.
Should you drink water after a massage?
If you are thirsty, yes. No study shows that extra water after a massage changes anything. The NHS suggests 6 to 8 cups or glasses of fluid a day as general guidance [6]. A glass after a session is ordinary hydration, not a detox step.
The one real exception: muscle injury
There is one rare situation where massage releases something harmful into the blood: muscle damage. When muscle is injured, a protein called myoglobin leaks into the bloodstream and the kidneys filter it out. Dark, red or cola-colored urine is the warning sign [12]. Case reports describe this after a percussion massage gun in a young woman with untreated anemia [13] and after a two-hour deep tissue massage during a flu infection [14]. These are single, unusual cases. They are injury, not detox, and they are a reason to stop and get care, not a sign the massage "worked."
How a massage chair delivers this
Fully replicates: the parts of massage that are real. Relaxation, warmth and muscle comfort are what people get from massage, and chairs deliver those well.
Partially replicates: nothing related to detox, because massage has no detox effect to copy.
Cannot replicate: a toxin flush, because no form of massage provides one. If you want to clear lactate faster after hard exercise, light movement works better than massage or rest [3][4].
Using a chair sensibly:
- Start at low intensity and build up, so any soreness stays mild. See are massage chairs safe for the general rules.
- Drink water as you normally would.
- Seek medical care for cola-colored urine, severe muscle pain or swelling after an unusually intense session [12].
Frequently asked questions
Does massage release toxins?
No study shows it. The liver and kidneys clear waste continuously [1][2], and massage does not speed lactate removal [3][7].
Why do I need to drink water after a massage?
You do not need extra water for any massage-specific reason. Drink if you are thirsty, as with any day [6].
Why do I feel sick after a massage?
Mild soreness, tiredness or lightheadedness are common after deep pressure or deep relaxation and pass within a day or so [5][11]. They are not toxins.
Does a massage chair detox your body?
No. It can help you relax and ease muscle tension, but no massage, chair or human, detoxes the body.
Is lactic acid what makes muscles sore?
It is no longer considered the main cause. Soreness after exercise likely has several causes, and lactic acid is only one proposed idea [10].
Choosing a chair for recovery
If post-workout recovery is why you are shopping, the useful features are adjustable intensity, heat and leg coverage. Our picks for athlete recovery focus on those.
Try the Chair Finder to get a shortlist matched to how you plan to use your chair.
Sources
[1] National Institute of Diabetes and Digestive and Kidney Diseases. Your kidneys and how they work. Link
[2] MedlinePlus. Liver diseases. Link
[3] Martin NA, Zoeller RF, Robertson RJ, Lephart SM. The comparative effects of sports massage, active recovery, and rest in promoting blood lactate clearance after supramaximal leg exercise. Journal of Athletic Training. 1998;33(1):30-35. PMID: 16558481.
[4] Monedero J, Donne B. Effect of recovery interventions on lactate removal and subsequent performance. International Journal of Sports Medicine. 2000;21(8):593-597. PMID: 11156281.
[5] Cleveland Clinic. Why does my body feel worse after a massage? Link
[6] NHS. Water, drinks and your health. Link
[7] Wiltshire EV, Poitras V, Pak M, Hong T, et al. Massage impairs postexercise muscle blood flow and "lactic acid" removal. Medicine and Science in Sports and Exercise. 2010;42(6):1062-1071. PMID: 19997015.
[8] National Center for Complementary and Integrative Health. "Detoxes" and "cleanses": what you need to know. Link
[9] Hinds T, McEwan I, Perkes J, Dawson E, Ball D, George K. Effects of massage on limb and skin blood flow after quadriceps exercise. Medicine and Science in Sports and Exercise. 2004;36(8):1308-1313. PMID: 15292737.
[10] Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine. 2003;33(2):145-164. PMID: 12617692.
[11] Cambron JA, Dexheimer J, Coe P, Swenson R. Side-effects of massage therapy: a cross-sectional study of 100 clients. Journal of Alternative and Complementary Medicine. 2007;13(8):793-796. PMID: 17983334.
[12] MedlinePlus. Rhabdomyolysis. Link
[13] Chen J, Zhang F, Chen H, Pan H. Rhabdomyolysis after the use of percussion massage gun: a case report. Physical Therapy. 2021;101(1):pzaa199. PMID: 33156927.
[14] Dickey B, Swanson EM, Brigmon M, et al. Influenza A-induced rhabdomyolysis with acute renal failure following a deep tissue massage. Proceedings (Baylor University Medical Center). 2021;34(5):600-602. PMID: 34456484.