Drink plenty of water after you‘re massage. At least 500ml within the first hour.
Avoid doing intense exercise for at least 24hours after your massage.
You can do gentle and dynamic stretches holding for around 15-30 seconds.
Try avoid drinking caffeine and alcohol within the first 24hours as it can further dehydrate you causing headaches and fatigue.
Use ice / heat packs if you experience muscle soreness after your massage. This can reduce swelling / inflammation and reduce pain ( it encourages the blood vessels to open up and allow more blood into the area. This boosts oxygen flow to the muscles).
Taking hot baths for the next feed days also a great alternative!
Keep moving after a sports massage, you may be tempted to just sit back and relax. But one of the most important pieces of aftercare advice for sports massage is to keep moving, try not to sit or stand in the same position for prolonged periods.