01
Sort the signal
Do not call every pain normal soreness
Sudden pain, inability to bear weight, marked swelling, deformity, neurological symptoms, or worsening pain deserves evaluation. Massage should not be used to test an injury.
- Stop the workout
- Use urgent care when appropriate
- Avoid aggressive pressure
02
Recover
Let basic recovery come first
Walk easily, eat and drink according to your needs, change wet clothing, and rest. Massage is optional rather than a required recovery step.
- Wait until you are stable
- Avoid dehydrated or overheated sessions
- Choose comfort over intensity
03
Massage
Use broad light pressure away from joints
For ordinary fatigue without warning signs, use a short calf or thigh routine that stays easy to stop. Avoid the back of the knee and unexplained tender areas.
- Use light to moderate pressure
- Limit the time
- Reassess the next day