You probably look forward to your regular massage, whether it’s for relaxation, energy, or relief from back tension. Whatever the reason, you know you like it. C.G. Funk, VP of industry relations and product development for Massage Envy, notes, "Regular massage keeps the body working at optimal levels." Massage, whether experienced in a tranquil day spa or a treatment room at a physical therapy clinic, is increasingly popular among people seeking to soothe sore joints and muscles, ease anxiety, or improve sleep.
Why Regular Massage Matters
Massage, whether conducted in a softly lit day spa or a treatment room at a physical therapy clinic, is increasingly popular among people seeking to soothe sore joints and muscles, ease anxiety or improve sleep.
Stress Reduction and Mood Improvement
It's no secret that massage can relax you and make you feel good mentally. But did you know that it may even help treat anxiety and depression? According to a review by the Touch Research Institute at the University of Miami School of Medicine, massage is able to lower the body's level of cortisol, a stress hormone, by as much as 53 percent.
Pain Relief
One of the most common reasons people pursue massage is for low back and neck pain, according to the National Center for Complementary and Integrative Health. A body of evidence confirms its effectiveness for that purpose, including a study of 401 people with chronic low back pain published in the Annals of Internal Medicine.
Improved Circulation
Postsurgical rehabilitation is one of the most important aspects of undergoing any procedure. And massage can help get you back on your feet by increasing circulation, relaxing muscles, and improving joint movement and flexibility.
Read also: Muscle Recovery with Massage
Specific Benefits of Regular Massage
People seek regular, semi-regular, or infrequent massages for a variety of reasons and report a variety of outcomes. The most effective form of massage will depend on a person’s health, preferences, and desired outcomes.
Alleviating Fibromyalgia Symptoms
Fibromyalgia is a chronic condition characterized by muscle pain, fatigue and tenderness, according to the American College of Rheumatology. Symptoms can be brought on or exacerbated by stress and lack of sleep. Frequent Fibromyalgia massageshave been found to help relieve stress as well as alleviate muscle pain, discomfort and spasms in patients suffering from fibromyalgia.
Easing Surgical Effects
Postsurgical rehabilitation is one of the most important aspects of undergoing any procedure. And massage can help get you back on your feet by increasing circulation, relaxing muscles, and improving joint movement and flexibility.
Headache Relief
Approximately 28 million Americans suffer from migraine headaches, according to the National Headache Foundation. Often, migraines are triggered or exacerbated by stress and poor sleep. In a study published in the Annals of Behavioral Medicine, researchers found that participants who received massages had better quality sleep and fewer migraines than participants who didn't. Effects even lasted up to three weeks after therapy ended.
Lowering Blood Pressure
About 72 million Americans have high blood pressure, which can lead to stroke and heart attack. Research has shown that massage can lower the body’s production of the stress hormone cortisol; decrease levels of the hormone arginine-vasopressin, which may lower blood pressure.
Read also: Deep Tissue Massage Guide
Increasing Flexibility
Whether you're an avid athlete who is constantly putting stress on your knees or a middle-aged adult who has lost some range of motion in your hips, staying flexible is key.
Breaking Back Pain
While back pain is one of the most common reasons people seek massage, many are not aware of just how helpful a treatment it is. In fact, a study in theAnnals of Internal Medicine found that massage therapy was more effective at relieving back pain than other therapies such as acupuncture and spinal modification.
Curbing Carpal Tunnel
Carpal tunnel is a painful condition in which the median nerve that connects the forearm and hand becomes pinched at the wrist, according to the National Institute of Neurological Disorders and Stroke. Symptoms include burning, tingling or numbness in the palm, thumb and middle fingers. It can also lead to difficulty forming a fist or gripping small objects. Treatments usually consist of medication, wrist braces and surgery.
Relieving Arthritis Symptoms
Research suggests that massage can affect the body’s production of certain hormones linked to blood pressure, anxiety, heart rate and other key vital signs. While most research on massage examines its effects on the general population, a number of recent studies have shown its effectiveness in people with arthritis and related conditions.
Knee Osteoarthritis (OA)
A handful of studies, including a 2018 study published in the Journal of General Internal Medicine, have found massage to be beneficial for people with knee osteoarthritis. The 2018 study, which assigned 200 patients with knee OA into one of three treatment groups, found those receiving a one-hour whole-body massage weekly experienced significant improvement in pain and mobility after eight weeks compared to those receiving light touch or standard care.
Read also: Keto Gummies: A Deep Dive
Hand Arthritis
In an earlier study conducted at the University of Miami, a 15-minute, moderate pressure massage daily led to reduced pain and anxiety and improved grip strength in 22 adults diagnosed with hand or wrist arthritis. The participants were given four weekly massages from a therapist and taught to massage their sore joints daily at home.
Addressing Neck Pain
According to a 2020 study, massage may relieve neck pain in the short term, and thus, frequent massages may be more beneficial for ongoing management. An older 2014 study found that getting a 60-minute massage two or three times a week showed more benefit for those with neck pain than getting a 60-minute massage once a week or a few 30-minute massages weekly.
Types of Massage
There are several types of massage with different applications.
Lymphatic Drainage Massage
This type of massage is useful for treating lymphedema-a condition where lymph fluid builds around the body due to inadequate drainage. A professional should always perform lymphatic drainage massage. They can also train you to perform certain massage techniques by yourself. The required frequency of this massage will depend on a person’s health and the desired outcome.
Deep Tissue Massage
A deep tissue massage uses slow, forceful strokes to reach deeper layers of muscle and connective tissue. This type of massage targets muscle damage from injuries. Your massage therapist can recommend a frequency and duration to address the underlying health condition prompting this type of massage. In most cases, deep tissue massages are safe, but there is a small risk of injury in people who are more prone to injury, such as older adults.
Scalp Massage
A scalp massage can be very relaxing and, in some instances-such as in cases of androgenic alopecia-may help promote hair regrowth. aA 2019 study found that self-reported hair regrowth outcomes were positively associated with the duration and frequency of scalp massages. However, this study relied on survey responses conducted with hindsight, and a higher-quality study is necessary to fully assess the optimal frequency and duration of scalp massages for hair regrowth. For relaxation and wellbeing improvements, there is no clinical guidance for the frequency or duration of scalp massages, and it is up to the individual to determine their needs.
Full-Body Massage
A full-body massage-also known as a Swedish massage-may aid people in stress relief and treating muscle and joint pains. The optimum frequency of a full-body massage will depend on your individual needs. Some people may find that infrequent massages help with muscular pains, while others may wish to have weekly, or indeed more frequent, therapies to help manage stress. In most cases, there is a low risk of injury from full body massages. However, there is a small risk of injury in more forceful techniques, such as deep tissue massages, and in people who are more prone to injury, such as the elderly.
Massage Chair
You may find a massage chair provides relief from aching muscles or helps you relax. A 2017 pilot study found that healthy adults experienced positive benefits from sitting in a massage chair for 20 minutes at a time.
Therapeutic Massage: A Medical Approach
Therapeutic massage typically takes place in a clinical or hospital setting and involves focused work on your body’s soft tissue (your muscles, fascia, tendons and ligaments). It’s done by licensed professionals specifically trained to identify and focus on problem areas.
Benefits of Therapeutic Massage
Focused massage techniques can help decrease pain and increase your range of motion, make it easier to move and function more normally, and help you heal faster from a variety of medical concerns. If it’s an option in your treatment, the outcomes can be very positive.
Increase Range of Motion
Shoulder pain can be debilitating. But studies show that massage therapy may be an effective way to help increase your range of motion, or your ability to flex and extend your arm. Massage therapy may help soften stiff, hard muscles, making it easier for you to move.
Promotes Healing
Massage therapy increases both blood flow and lymphatic drainage, which can help reduce swelling and inflammation. Studies show that massage therapy may also help break up scar tissue, like after a surgery. That doesn’t mean you won’t have a scar; there’s no way around that. But regular massage therapy may be able to help your scar heal so it’s not as thick or stiff as it might otherwise be.
Complements Other Therapies
Your physician, chiropractor or physical therapist might recommend therapeutic massage to go along with other therapies you’re already receiving to treat a particular area of your body. You can also make massage therapy a regular part of your wellness maintenance routine, like to relieve stress on an ongoing basis or to help keep chronic pain at bay.
Considerations and Precautions
Massages may not always be the safest activity if you have certain health conditions. You should use caution if you have:
- Broken or fractured bones
- A bleeding disorder
- Open wounds or burns
- Osteoporosis
- Pregnancy
- Other serious medical conditions
There are a few risks that may arise if you get a massage. If you have a blood clot or have a history of blood clots, you should consult your doctor before having a massage. During a session, blood clots could break loose and travel through your blood vessels to your heart or lungs. This could lead to a heart attack or blocked artery.
You shouldn’t continue a massage or seek further massages if you experience pain.
Pregnancy
If you’re pregnant, your doctor or a massage therapist may discourage massage during your first trimester or if you have high blood pressure, a high-risk pregnancy, or have recently had surgery. Find someone who specializes in prenatal massage to ensure that you receive a massage that’s healthy and safe for pregnancy.
When to Seek Professional Advice
Talk with your doctor before getting one if you have a serious medical condition. You may want to ask for massage therapist recommendations from your doctor so you can find someone who meets your needs. Massage shouldn’t replace other medical interventions that are necessary to treat an underlying health condition. Don’t ignore pain, developing symptoms, or serious symptoms like chest pain, difficulty breathing, or loss of consciousness.
The Importance of Moderate Pressure
What matters most is the level of pressure used in the massage, says Tiffany Field, PhD, a research psychologist at the University of Miami Medical School. “The critical thing is using moderate pressure,” says Field. “Light pressure, just touching the surface of the skin or brushing it superficially, is not getting at those pressure receptors.
Consulting Healthcare Professionals
If you’re interested in trying one of the many types of massage as a way to ease your arthritis symptoms, it’s important to consult your rheumatologist or primary-care physician first to ensure that massage is safe for you. “It’s also very important to tell the therapist if you are experiencing pain or if you are uncomfortable with the work that she is doing. Massage should make your arthritis pain and stiffness feel better, not worse, says Veena Ranganath, MD, a rheumatologist at the University of California, Los Angeles Department of Medicine. “I do tell my patients that if it hurts, don’t do it,” says Dr. Ranganath.
Determining Massage Frequency and Duration
There are no standard guidelines for the number of massages you can get, but a massage therapist or your doctor may be able to recommend a frequency and duration that work best for your needs. Getting a massage can be a way to treat yourself, de-stress, or address a medical issue. You can seek out a massage therapist for a variety of different massages. You can also self-massage or ask someone to perform massage techniques at home. Massages for injury are typically more frequent, while massages for pampering or relaxation purposes can occur less often. Massage frequency and duration will depend on the type of massage you want and the area you want to target. Many research studies recommend a certain massage frequency and duration to address underlying health problems like pain or injury. Talk to a massage therapist to find out how often you should visit to address your needs. If regular massages aren’t in your budget, consider stretching out the time between each session. You may also be able to learn massage techniques to perform at home more regularly from a doctor, massage therapist, or other medical professional.