Aftercare Tips

Follow these guidelines to maximize the benefits of your treatment and support your recovery.

Swedish Massage Aftercare

What you may notice (normal):

A deep sense of relaxation or sleepiness
Feeling lighter, calmer, and less tense
Mild tenderness in areas that were tight
Increased thirst or needing the washroom more often

How to get the most from your treatment:

Hydrate Drink water through the day to support circulation and recovery.
Take it slow for the next few hours If you can, keep your schedule lighter and avoid stressors.
Gentle movement is perfect A short walk or light stretching helps maintain the ease you're feeling.
Warmth helps you stay relaxed! A warm shower, bath, or heating pad can extend the benefits and keep muscles soft.
Prioritize sleep tonight Swedish massage can help regulate stress and tension—rest is where that benefit really "locks in."

What to avoid right after Swedish (if possible):

High-intensity workouts or heavy lifting immediately after
A big rush of caffeine or overstimulation if you're trying to stay calm
Skipping meals, steady nutrition supports recovery and mood

When to reach out:

If anything feels unusual or uncomfortable after your session, contact us and we'll help you decide next steps.

Deep Tissue Massage Aftercare

What you may notice (normal):

Mild soreness or tenderness for 24–48 hours (similar to a workout)
Temporary fatigue, headache, or feeling "worked"
Increased range of motion, or areas that feel looser and lighter

How to support your body today:

Hydrate well Aim for extra water for the rest of the day to support recovery.
Keep it gentle Light walking and easy movement helps tissues settle and keeps you from stiffening up.
Heat or cold, choose what feels best Heat (shower/heating pad) for general soreness or tightness. Cold (10–15 minutes) if an area feels irritated or "hot".
Stretch lightly (not aggressively) Gentle stretching is great. Avoid pushing into sharp pain.
Skip intense training for 12–24 hours (if you can) If you do train, keep it light and technique-focused.

What to avoid right after deep tissue (if possible):

Heavy lifting, high-intensity workouts, or long static stretching
Alcohol (can increase dehydration and inflammation)
"Pushing through" sharp or escalating pain

When to reach out:

If you experience worsening pain, significant swelling, numbness/tingling that doesn't settle, or anything that feels unusual for you, please contact us so we can support you.

Massage & Cupping/IASTM Aftercare

For the next 24 hours:

Hydrate and keep your movement gentle (walking is great)
Avoid intense training, heavy lifting, or aggressive stretching if you feel tender
Heat can feel great for general soreness; use cold if an area feels irritated
Keep the area warm and covered if you're sensitive to temperature changes

Skin care tips:

Avoid hot tubs/saunas and very hot showers for the rest of the day if your skin feels sensitive
Avoid scrubbing the area right away
Any marks/redness typically fade over a few days (sometimes up to 7–10 days depending on your system)

When to reach out:

If you experience worsening pain, significant swelling, numbness/tingling that doesn't settle, or anything that feels unusual for you, please contact us so we can support you.

Sports Therapy (Pre & Post-Event) Aftercare

Pre-Event Aftercare

Pre-event work is meant to help you feel ready, switched on, and moving well. You may feel lighter and more mobile right away. Keep the rest of your day focused on staying warm, hydrated, and sharp.

What you may notice (normal):

Looser movement and better range of motion
A "wake up" feeling in the muscles we focused on
Mild tenderness in tight areas (should be minimal—this is not a deep recovery session)

Do this for best results:

Hydrate + eat normally Water and a steady meal/snack helps performance and keeps tissues resilient.
Keep your body warm Dress in layers, avoid getting chilled, and do a proper warm-up before activity.
Move, don't over-stretch Stick to dynamic mobility and activation drills. Avoid long, intense static stretching right before you compete.
Plan a smart warm-up Do your usual warm-up with extra attention to the areas we worked on (hips, calves, shoulders, etc.). Aim for "springy," not "loose and floppy."
If you feel tender, adjust A little tenderness is okay. If something feels irritated, use brief cold 10–15 minutes and keep movement easy until your event.

Avoid today (pre-event):

Heavy lifting or max-effort training after your treatment (unless your coach/program specifically calls for it)
Deep stretching into pain
Anything new or experimental on event day (new shoes, new mobility routine, new pre-workout habits)

Post-Event Aftercare

Post-event work is designed to help your body downshift, recover, and restore mobility after performance. You may feel looser right away, and sometimes a little tender later—especially in overworked areas.

What you may notice (normal):

Mild soreness or tenderness for 24–48 hours (similar to post-training soreness)
Fatigue or feeling "heavy" as your nervous system relaxes
Improved mobility and reduced stiffness later that day or the next morning
Increased thirst and more frequent urination

Do this for best results:

Rehydrate + replace electrolytes Water plus electrolytes (especially after sweating) supports recovery and reduces cramping.
Refuel within a few hours Aim for a meal/snack with protein + carbs to support tissue recovery and replenish energy.
Keep movement gentle Light walking, easy cycling, or gentle mobility helps reduce stiffness and supports circulation.
Use heat or cold based on how you feel Heat (warm shower/heating pad) for general tightness and soreness. Cold (10–15 minutes) if a specific area feels irritated, swollen, or "hot".
Sleep is your best recovery tool Prioritize an early night if possible—this is where your body rebuilds.

Avoid for 12–24 hours (or until you feel back to baseline):

Heavy lifting, sprinting, or high-intensity intervals
Aggressive stretching into sharp pain
Alcohol (can interfere with hydration and recovery)

When to reach out:

Contact us if you notice pain that escalates sharply, significant swelling, new numbness/tingling, or anything that feels unusual for you after the event.

FST: Fascial Stretch Therapy Aftercare

What to do after your session:

Hydrate Drink water through the day—mobility work can leave you feeling thirstier than usual.
Move gently A short walk, easy mobility, or light stretching helps your body "keep" the changes.
Keep training light (12–24 hours) If you work out, keep it lower intensity and focus on good mechanics rather than max effort.
Use heat if you feel tight A warm shower or heating pad can help your tissues settle. If anything feels irritated, try cold for 10–15 minutes instead.
Choose one simple mobility drill Your therapist may give you 1–2 stretches/mobility drills. Do them gently, this is not a "push through it" day.

What to avoid right after (if possible):

Aggressive stretching into sharp pain
High-intensity lifting or sprint-style workouts if you feel tender
Long periods of sitting without movement breaks (your body will tighten back up)

When to reach out:

Contact the clinic if you experience pain that escalates significantly, new numbness/tingling, or symptoms that feel unusual for you.

Pregnancy Massage Aftercare

What you may notice (normal):

Deep relaxation or sleepiness
Light soreness in tight areas (usually mild)
Increased thirst or needing the washroom more often
Baby may be more active during or after treatment

How to support your body today:

Hydrate Drink water regularly for the rest of the day.
Move gently A short walk or light stretching helps circulation and prevents stiffness.
Rest when you can Massage can be calming for your nervous system—give yourself permission to take it easy.
Use heat for comfort (if it feels good) A warm shower or heating pad on the upper back/hips can help lingering tightness. Keep it comfortably warm, not hot.
Eat something nourishing A balanced snack/meal helps stabilize energy, especially if you feel extra relaxed afterward.

What to avoid right after (if possible):

Intense workouts if you feel tired or tender
Going long periods without water or food

When to reach out:

If you experience anything that feels unusual for you—like persistent dizziness, new or worsening swelling, severe headache, cramping, bleeding, or decreased fetal movement—contact your healthcare provider right away. If you have treatment-related questions, you can also reach out to us and we'll guide you.

Indie Head Massage Aftercare

Drink water and keep your movement gentle for the rest of the day.

If your jaw/neck was worked, avoid aggressive stretching—light mobility is best.
Mild tenderness can happen for 24–48 hours; heat often feels great afterward.

When to reach out:

Breast / Post-Mastectomy Massage Aftercare

For the next 24–48 hours, aim for "gentle support," not "push through." Mild tenderness or a stretching sensation can be normal. Sharp, worsening, or pulsing pain is not.

How to get the most from your treatment:

Hydrate Drink water through the day to support circulation and recovery.
Take it slow for the next few hours If you can, keep your schedule lighter and avoid major stressors. A short walk or light mobility helps maintain the ease you're feeling. Try: shoulder rolls, wall "walks," gentle neck stretches only in a comfortable range.
Follow your post-op plan if applicable Continue following any post-operative care instructions from your surgeon.
Prioritize sleep tonight Rest supports recovery and healing.

For the next 24 hours:

Hydrate + keep movement easy: Drink water as you normally would. Choose gentle movement over heavy exercise today (light walk, easy household activity).
Do light mobility (2–3x/day): Pick 1–2 of these, slow and pain-free: Shoulder rolls (10 each direction), Neck side-bends (5 each side, easy range), Wall "walks" (fingers walk up the wall until you feel a mild stretch, 5 reps), Doorway chest stretch (very gentle, 20–30 seconds). Stop if you feel pulling along the incision/scar that feels sharp or "zippy."
Heat vs. ice (use what calms your system): Heat can help if you feel tight/guarded (warm shower or warm compress 5–10 min). Cool can help if you feel inflamed or puffy (cool compress 5–10 min). Avoid extreme temperatures and never use heat/ice on areas with reduced sensation unless your medical team has cleared it.
Compression / bra guidance: Wear whatever is most comfortable and surgeon-approved. If you have been prescribed a compression garment, follow that schedule.
Scar care (only if you're fully healed + cleared): Do not massage over incisions that are not fully closed. If your incision is fully healed and you've been cleared for scar work, use very light pressure and focus on comfort, not intensity.

Watch for "not-normal" reactions

Contact your surgeon/healthcare provider if you notice:

Sudden swelling in the arm/hand, heaviness, or tight jewelry (possible lymphedema signs)
Rapidly increasing pain, spreading tenderness, or unusual firmness
Fever, chills, or flu-like symptoms
New or increasing redness, heat, swelling, or drainage

What to avoid right after breast/post-surgical massage (if possible):

High-intensity workouts or heavy lifting immediately after
Aggressive stretching or forcing range of motion especially if you feel pulling along incision/scar lines
Deep pressure or self-massage directly over scars/incisions at home (unless you've been cleared and shown how)
Extreme heat/cold on areas with reduced sensation (unless cleared by your provider)
Skipping meals—steady nutrition supports recovery and energy

When to reach out:

Contact your surgeon/healthcare provider if you notice any of the "not-normal" reactions listed above. If you have treatment-related questions, you can also reach out to us and we'll guide you.

Lymphatic Drainage Massage Aftercare

What you may notice (normal):

Needing to urinate more often (your body clearing fluid)
Feeling lighter or less "puffy," especially in areas that felt swollen
Deep relaxation or sleepiness
Mild fatigue for the rest of the day
Increased thirst
Temporary mild congestion/mucus changes (some people notice this)

How to get the most from your treatment:

Hydrate Drink water through the day to support fluid movement and recovery.
Keep movement gentle A short walk, easy stretching, or light mobility helps the lymphatic system keep flowing.
Prioritize rest Lymphatic work can be calming—give your body time to integrate the session.
Support circulation If you wear compression (and it's been prescribed/approved for you), follow your usual schedule.
Nourish steadily A balanced meal with protein and fiber supports recovery and energy.

What to avoid right after (if possible):

Very intense workouts immediately after (gentle is better the same day)
Dehydration (alcohol or excessive caffeine can work against the goal)
Long periods of sitting still—if you're at a desk, take short walk breaks
Hot tubs/saunas right away if you tend to swell with heat (choose what keeps you comfortable)

When to reach out:

If anything feels unusual or uncomfortable after your session, contact us and we'll help you decide next steps. Seek medical advice promptly if you notice sudden or severe swelling, significant redness/heat, fever/chills, shortness of breath, chest pain, or calf pain—especially if symptoms are new or worsening.

Scar Tissue Therapy Aftercare

What you may notice (normal):

Mild tenderness, soreness, or a "bruised" feeling in the treated area for 24–48 hours
Temporary redness or warmth where the work was focused
A stretching or "pulling release" sensation as tissues soften
Increased awareness/sensitivity around the scar (often settles within a day or two)
Looser movement or improved ease in the area we worked

How to get the most from your treatment:

Hydrate! Drink water through the day to support circulation and recovery.
Gentle movement is perfect Light walking or easy range-of-motion helps your body keep the new tissue glide.
Use comfortable warmth A warm shower or warm compress (10–15 min) can reduce guarding and keep tissue pliable. If it feels tender, give it a rest day from heavy loading and let the change settle.
Do home care only if cleared If your scar is fully healed and you've been shown a technique, do short, gentle sessions (1–2 minutes) rather than "digging in." Consistency beats intensity.

What to avoid right after (if possible):

Aggressive stretching or forcing range of motion into sharp pulling
High-intensity training or heavy lifting that loads the treated area the same day
Picking/scratching at the scar or using harsh products on sensitive skin
Deep self-massage over the scar if it increases pain or irritates the area
Any scar massage over an incision that is not fully closed/healed

When to reach out:

If anything feels unusual or uncomfortable after your session, contact us and we'll help you decide next steps. Seek medical advice promptly if you notice increasing redness/heat, swelling, drainage, fever/chills, or rapidly worsening pain.

Questions About Your Aftercare?

If you have any concerns or questions about your recovery, don't hesitate to reach out.

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