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Does Massage Flush Out Toxins or Lactic Acid? Massage Myths vs What Research Says

3 Nov 2026 · 7 min read · SnowFit Malaysia

Quick Answer: There is no good evidence that massage "flushes out toxins" or clears lactic acid from your muscles, and drinking extra water afterwards does not detox you. Small studies suggest massage may still help in other ways, such as easing soreness and possibly supporting blood vessel function, but a harder massage is not automatically a better one.

If you have ever had a massage at a spa or a reflexology shop, you have probably heard it: "Drink plenty of water, the massage has released toxins." Some people also believe that feeling sore or "flu-ish" the next day proves the toxins are coming out. These ideas are repeated so often that many people treat them as fact.

So what does the research actually say? We looked at laboratory studies on blood flow and lactate, surveys of side effects after massage, guidance from health organisations, and what regular massage users report. Here is what holds up, and what does not.

Myth 1: "Massage flushes toxins out of your muscles"

This is probably the most common massage claim, and also the weakest. Writing in the American Massage Therapy Association's own journal, researcher and massage therapist Martha Brown Menard noted that there is no scientific evidence that pressing on soft tissue squeezes toxins out of muscles and into the bloodstream.

Science writer and former registered massage therapist Paul Ingraham makes a similar point: people who make this claim rarely say which toxins are released, or how. Real environmental pollutants, such as some pesticides, PCBs and lead, are mostly stored in body fat or bound up in tissues, and there is no evidence that rubbing muscles releases them. The everyday "waste" from your metabolism is handled continuously by your liver and kidneys, whether or not you have a massage.

Myth 2: "Massage clears lactic acid and boosts circulation"

This one sounds more scientific, so it is worth looking at the studies closely.

Lactate removal: In a 2010 laboratory study in Medicine & Science in Sports & Exercise, 12 people did hard handgrip exercise and then recovered with passive rest, light exercise or massage. Massage produced the lowest forearm blood flow and removed less lactate and acid over 10 minutes than simply resting. The researchers suggested the pressure of massage may mechanically restrict blood flow.
Muscle blood flow: An earlier study of 13 men (2004, same journal) found that massage after leg exercise did not significantly increase blood flow in the main thigh artery. It did warm the skin and increase blood flow near the skin surface, and blood lactate was no different from resting.
Muscle tissue: A small 2012 study took muscle biopsies from 11 young men after exhausting cycling, with one leg massaged for 10 minutes. The massaged leg showed lower activity of inflammation-related genes and signs of new mitochondria being made, but massage had no effect on muscle lactate. These are changes in gene activity, not proof of faster recovery.

It is also worth knowing that lactate is not a waste product that sits in your muscles for days. Exercise scientists regard it as a fuel the body reuses, and it is not what causes the stiffness you feel the day after a workout.

Does that mean massage does nothing for circulation? Not quite. A 2014 randomised trial of 36 inactive young adults (Archives of Physical Medicine and Rehabilitation) found that after hard leg exercise, people who received a leg massage had better blood vessel function in the arm for up to 72 hours, while the exercise-only group showed a temporary dip. A massage-only group showed a similar improvement. Because the change appeared far from the massaged area, the authors suggested it may be a whole-body effect rather than "pushing blood" through the muscle. The study was small and scored modestly on a trial-quality scale, so it needs confirming.

In short: the evidence does not support the simple idea that massage squeezes waste out of muscles. Any circulation benefit seems to be subtler, and is still being studied.

Myth 3: "You must drink lots of water after a massage"

Offering water after a massage is a kind gesture, and staying hydrated is sensible in Malaysia's heat anyway. But there is no biological reason that extra water "flushes out" anything a massage released. Your body tightly controls its fluid balance; extra water beyond what you need is mostly passed out as urine. Drink when you are thirsty, as you normally would.

Myth 4: "Feeling sore the next day means it worked"

Some soreness after a firm massage is common. Mayo Clinic notes that some soreness can happen the next day depending on the type of massage, but that you should not feel severe pain during a massage, and should ask for lighter pressure if something feels too strong.

How common is it? A survey of 100 clients at a university massage clinic, published in 2007, found that about 10% reported minor discomfort after their massage. Most symptoms began within 12 hours and were gone within about 36 hours. No serious side effects were recorded.

Soreness is not a sign that toxins are leaving. Some writers suspect strong pressure can cause small amounts of muscle irritation, similar to the soreness after unfamiliar exercise. In very rare case reports, extremely long or forceful massage has been linked to a serious condition called rhabdomyolysis, where damaged muscle releases proteins that can harm the kidneys. One widely cited report described an 88-year-old man who developed kidney failure after a two-hour massage from two therapists at once. These cases are rare, but they are a good reason not to chase "the harder the better".

Pressure preference is personal. Firm, comfortable pressure is fine for many people; painful pressure is not required for a massage to be worthwhile.

What about "lymphatic drainage" and "detox" massages?

Manual lymphatic drainage is a real medical technique, but Cleveland Clinic explains that it is mainly used for lymphoedema, for example after breast cancer surgery. People without lymphoedema may not see meaningful results. Be cautious with any massage, device or programme sold mainly as a "detox".

What real users say

Many people learned the toxin idea from therapists. In one parenting forum discussion, several members said they had been told massage flushes out lactic acid or toxins and that they must drink lots of water. A massage therapy student in the same thread called the lactic acid idea a persistent myth.
Opinions on soreness are split. Some regular users enjoy feeling a little sore and see it as a sign of a "proper" massage. Others, especially people with chronic pain conditions, avoid deep pressure because it leaves them worse for days.
Too much pressure on a problem area can backfire. In a UK forum thread, someone with a disc problem described feeling "battered" and bruised after very deep elbow pressure, and replies were divided between "that's normal" and "that was too rough". Several people recommended seeing a professional who treats back injuries instead.
The upside people report is usually simpler: feeling relaxed, moving more easily and sleeping better, rather than "detoxing".

Who should be careful / talk to a doctor first

Mayo Clinic advises speaking with your healthcare team before massage if you:

recently had a heart attack
have a bleeding disorder or take blood-thinning medicine
recently had a blood clot in the leg
have burns, broken bones or severe osteoporosis
are pregnant

Massage should not be done directly over tumours, healing wounds or damaged nerves. Cleveland Clinic also lists blood clots, infection, fever, heart disease and kidney failure as reasons to avoid lymphatic drainage massage.

Seek medical help promptly if, after any massage, you notice dark brown or cola-coloured urine, severe muscle pain or weakness, fever, or unusual swelling. Older adults and anyone with fragile skin or connective tissue should stick to gentler settings.

The bottom line

Massage does not detox your body, it does not "flush" lactic acid, and drinking extra water afterwards is a habit rather than a treatment. That does not make massage useless: small studies suggest it may ease soreness, help you relax and possibly support blood vessel function, though the evidence is still limited. The practical takeaway is to choose pressure that feels good rather than painful, start gently if you are new, and listen to your body.

If you would like a comfortable way to enjoy regular, adjustable massage at home, you can browse our massage chair collection or try one in person at a SnowFit store near you.

References

This article is for general information and is not medical advice.

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