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Writer's pictureDr. Kira Underwood
Sep 20, 20233 min read

Massage 101


I have loved my career as a massage therapist for the past 15 years. It can be so rewarding helping people get out of pain, relieve stress, and feel comfortable in their own bodies. To get the most out of your massage session and enjoy the many benefits, read about the types, different locations massage is usually offered, what massage can and cannot do for you, as well as the dos and don’ts.


Types of massage:

There are many different types of massage but, in general, fall into two main categories: Eastern and Western.

Eastern includes Thai, reflexology, accupressure and shiatsu.

Western includes Swedish, deep tissue/myofascial release, prenatal, lymphatic and sports massage. Tools and other “add-ons” may accompany the massage such as hot stones, essential oils, or cups.

Therapeutic massage combines various aspects from one or all of these types of massages along with the practitioner’s experience and clients’ body’s response, to achieve a goal. The goal, for example, may be chronic pain management, relieve muscle tension, stress management or relaxation.


Location of massage:

Massage can be done in a chair or treatment table. You will find massage therapists in hospitals working with a variety of patients including after burns, neonatal infants, oncology, and post-operative. You’ll also find massage therapists in chiropractic and physical therapy offices, gyms, and sports clubs. Last but definitely not least, in your own home or office.


Research-backed benefits of massage:

The health benefits of massage are vast and incredible. Massage benefits include:

  • Increase flexibility and decrease delayed onset muscle soreness (DOMS)1

  • Manage fatigue in breast cancer survivors2

  • Reduce symptoms of menopause3

  • Lower blood pressure4

  • Motor and non-motor benefits for Parkinson’s patients5

  • Pregnancy-related anxiety and depression6

  • Reduce chronic pain and depression7

  • Motor and non-motor benefits for Multiple sclerosis patients8

  • Manage symptoms of chronic conditions such as autoimmune and neuromuscular diseases like myasthenia gravis9 and ankylosing spondylitis10; connective tissue diseases like Ehler’s Danlos syndrome11


What massage CANNOT do:

  • Increase muscle strength

  • Repair tissues

  • Rehab injuries (without a combination of other rehab interventions such as therapeutic exercises)

  • Change mechanical tissue structure (including “breaking” scar tissue)

  • Permanently improve anything (what can??)

  • “Cure” anything


Dos and Don’ts:

DO be early to your appointment. The clock starts when the appointment time is scheduled. Get the full time of your session by being early to have a quick pre-session chat and get on the table.

DO inform your therapist of any injuries, cuts/bruises, skin issues, or pain.

DO ask questions if you’re unsure what to expect during the session.

DO speak up if something hurts and you want that technique to stop. Therapeutic massage is not always pleasant, but you have the right to request moving on. There’s no need to suffer through it in silence.

DO get regular massages (60-minutes weekly is ideal) for the most benefit.

DON’T micromanage the session. Massage is an art and science. Let the therapist do what they do best. If their style and your preferences aren’t aligned, it’s best to find a different therapist instead of forcing a square into a round hole. This includes the depth of the pressure.

DON’T feel like you have to talk or entertain the massage therapist. Silence is completely acceptable if that helps you get into a deeper state of relaxation.

DON’T show up if you’re sick. In many cases, massage can actually make you feel worse. And you may be contagious, infecting your therapist and other people down the line. If you’re unsure, reach out and ask your therapist.

DON’T make inappropriate gestures, jokes or questions. The session will end, you will lose your money, and be banned from booking another appointment. ZERO tolerance.


If you have questions, please reach out. Wishing you peace and health.


Resources:



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