“Massage therapy is the manipulation of soft tissues of the body, using varying degrees of pressure and movement, by a trained, licensed professional massage therapist,” says Michaele Colizza, based in Johnston, Rhode Island, who serves as president of the American Massage Therapy Association (AMTA). While this type of bodywork can help you de-stress, there are many other wellness perks associated with massage therapy as well.
If you’ve never had a massage from a professional massage therapist, read on for in-depth information about how it works, possible health benefits, how to stay safe, and what to know before you attend your first appointment.
Types of Massage Therapy
A massage is not just a massage. In fact, there are many different techniques that can be used, according to the Cleveland Clinic:
- Swedish Massage A full-body massage using gentle touch.
- Deep-Tissue Massage Targets tight muscles and tendons.
- Sports Massage A deeper massage targeted at the muscles worked in your sport and to address injuries.
- Trigger-Point Massage Focuses on releasing tight spots in tissues.
- Myofascial Release Targets tight muscles and tendons with massage and stretching.
- Lymphatic Massage A light-touch massage that aims to support the flow of your body’s lymphatic fluid.
- Prenatal Massage A type of massage done on women who are pregnant.
In addition, you can also experience:
- Neuromuscular Massage Focuses on trigger points to release muscle strain, according to the American Institute of Alternative Medicine.
- Shiatsu Applies thumbs, hands, elbows, knees, and feet to acupressure points, notes Gwinnett Colleges and Institute.
- Reflexology Focuses on reflex points on the hands, feet, and ears.
- Hot Stone Massage Applies heated stones to certain places on the body to release muscle stiffness.
- Thai Massage Therapists use their feet, elbows, knees, and hands to apply compression and stretching while you remain fully clothed, according to the American Massage Therapy Association.
- Tuina Massage An ancient, therapeutic form of massage focuses on applying pressure to meridians and acupoints to balance one’s qi (or energy), notes Pacific College of Health and Science.
- Other Types of Massage There are numerous additional types of massage to explore as well.
Massage Therapy Risks
If you have cancer, massage therapy can be beneficial. But it’s important that your therapist is knowledgeable in how to safely apply touch. They should not work directly on areas of cancer or where you are receiving treatment, according to Memorial Sloan Kettering Cancer Center.
In addition, if you have a bleeding disorder or are on blood thinners, you should not receive a vigorous massage, says Colizza. Your massage therapist should also avoid any areas with blood clots, fractures, open or healing wounds, skin infections, or recent sutures, she says.
In addition, if you’ve been recently injured, wait until any swelling has subsided, says Liontis. People who have had surgery may have to wait weeks or months before massage therapy, she says. Again, talk to your doctor about what’s safe for you before you try it.
If you are pregnant, tell your massage therapist. They will ask you to lay in positions that are safe for you and your baby, such as on your side, or they may perform other types of massage instead, such as chair massage, says Colizza.
Lastly, Liontis says that if you are sick, you should not come in for a massage, as it puts your massage therapist at risk and may make your symptoms worse.
What to Expect Before, During, and After Massage Therapy
Congrats on setting up your first appointment! Here’s some helpful insight about what might happen from the moment you walk through the door until after you leave:
You’ll Talk About Your History
A massage is more than just a relaxation exercise. Be prepared to talk about why you’re there, your medical history, lifestyle, stress levels, medication, and areas of physical pain, says Colizza. This information will help your therapist provide a safe and effective treatment tailored to you, though it isn’t always discussed extensively for more routine therapeutic massage. Be up front about your medical history, even if it does not seem pertinent.
You’ll Share Your Goals
Your therapist should ask you why you’re there and what your expectations are. Perhaps your neck and back are especially tight, for instance, or you’re running a marathon in two weeks, or you’re simply looking for quiet time and stress relief.
At that point, your therapist can talk to you about what they think should happen during the treatment. “We want to give clients a reasonable, safe plan that manages their time in an effective way,” says Loncar. If you don’t agree, it’s okay to speak up and ask questions.
Set Noise Expectations
Some people like to talk during a massage, while others prefer to be quiet. Some want music, while others don’t. There’s no wrong answer here, but you should be clear about your needs, notes the AMTA.
You Can Adjust, If Needed
Before the appointment, your therapist might ask you what type of pressure you prefer. You can always speak up during the treatment and ask to adjust as needed. For instance, maybe you requested a pressure level of 7 out of 10, but now you really need to scale that down. You can ask them to go lighter. And if you’re uncomfortable during the massage for any reason, you can ask the therapist to stop, notes the AMTA.
You May Grow to Feel More At Ease
With regular sessions (especially with similar therapists), over time, you will train your body and mind to shut down more easily. “You’re training your body to get better at relaxing,” says Loncar. Initially, this might not happen until halfway into a massage, but over time, you may feel relaxed as soon as you walk in the door, she says. And being better able to tap into chill-down mode is valuable training, which can translate to the rest of your life.
You May Feel Energized
“The average person who is sitting during the day may get fatigued because they’re breathing shallowly, and as a result the muscles are not well oxygenated,” says Liontis. You not only release these muscles through massage, but you’re also likely taking deeper breaths. Together, these actions will help you feel more relaxed and also energized as you leave your session.
Results Take Time
While you may leave feeling like a new person, you might not experience the benefits until you’ve had more sessions. Liontis recommends committing to 6 to 10 sessions (assuming that’s possible for you financially). Talk to your massage therapist to determine exactly how you might space out the time between sessions. If you’re going in for general health, wellness, and relaxation, once a month is generally a good interval, adds Loncar.
Resources We Love on Massage Therapy
Best Organizations
American Massage Therapy Association
The AMTA is an excellent resource for learning about various benefits of massage, depending on your concerns. This portal connects readers with handy information sheets and additional links to resources. And its Find a Massage Therapist directory allows you to search for a massage professional near you with name or keyword and/or city/state/ZIP code. This search supplies the names of therapists who are AMTA members. Click on their profile and you can learn a little bit about them to see if they may be a good fit for what you’re looking for.
National Certification Board for Therapeutic Massage and Bodywork
Though credentialing varies by state, the NCBTMB offers a directory where you can search for board-certified massage therapists who are near you and aligned with your wellness goals. For therapeutic assistance with health conditions, and after you’ve talked to your doctor, it’s also a good resource for finding medical massage therapists within condition specialties or who offer certain types of massages.
Best Research Information
National Center for Complementary and Integrative Health
There’s a lot of research on massage therapy, but when you want it condensed for you in an easy-to-understand way, the NCCIH is a great place to start. The Condition and Summary of Current Evidence section of the site covers eight conditions (e.g., headache, osteoarthritis, fibromyalgia, etc.) and where the massage-related research stands on each.
Best Try-at-Home Resources
Book for Self-Massage Approaches
Complete Self Massage Workbook
For the times when you can’t get away for an appointment, this workbook takes you through 100 self-massage techniques you can do on your head, neck, shoulders, and lower back to release everyday tension. When you learn how to practice self-massage, it’s another tool you can add to your self-care and de-stressing toolbox.
App for Self-Massage Approaches
Insight Timer
This free app (with in-app purchases) offers many guided self-massages, so you can combine both meditation with the soothing qualities of self-massage.
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