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Massage Therapy: What You Should Know
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Kathi Valeii is a freelance writer covering the intersections of health, parenting, and social justice.
Mohamad Hassan, PT, DPT, is a physical therapist at Premier Physical Therapy in Chicago.
Cultures around the world have used massage since ancient times. It is one of the oldest techniques humans have used to treat pain. Today, massage therapy treats stress, anxiety , and certain health conditions.
There are many different types of massage therapy, each with its own unique approach and benefits. During massage therapy, a massage therapist will use their hands, fingers, elbows, forearms, or a massage device to manipulate your body’s soft tissues (muscles, tendons, ligaments, and fascia). 1 The process releases tension and may relieve some symptoms and heal muscle injuries. 2
This article explains massage therapy benefits, types, side effects, and cost.
Jon Feingersh Photography Inc. / Getty Images
People use massage therapy for pain, muscle injuries, and supportive therapy for some health conditions. The overall benefits of massage may include: 3 2
Research supports massage therapy for back, neck, and shoulder pain. However, most studies show that it is most useful for acute pain and less effective at treating chronic pain. 1
Depending on your situation, you may benefit from one of a variety of types of massage therapy. Some styles focus on overall relaxation and relieving muscle tension, while others focus more specifically on injured soft tissues. Often, massage therapists utilize multiple techniques as needed.
Swedish massage, also called “classic massage,” is the most well-known massage technique in the world. It utilizes a variety of massage styles, including: 7
Massage strokes move from the extremities inward, toward the heart. The main benefits of this massage style include: 8
Studies have confirmed some benefits of Swedish massage. For example, in a 2017 quasi-experimental study, 48 intensive care unit (ICU) patients received a 30-minute Swedish massage. Immediately after and 30 minutes after, they showed reduced anxiety and improved vital signs . 9
In addition, in a 2013 experimental randomized controlled trial, 16 participants with high blood pressure were evaluated to see if Swedish massage could reduce blood pressure. Half of the participants received an hour of Swedish massage a week for four weeks, while the control group received rest at the same intervals.
After the trial, rest and massage reduced blood pressure and heart rate. However, Swedish massage had a more significant and sustained effect. 10
As the name suggests, deep tissue massage focuses on deeper muscles and soft tissue. While it uses a lot of the same style of strokes and movement as Swedish massage, it feels less relaxing and can sometimes be uncomfortable or painful. The purpose of this type of massage is to offer pain relief from knots or other soft-tissue-related pain and injury.
Some research supports deep tissue massage for pain relief, especially in the short term. For example, in a 2019 randomized controlled trial, researchers put 619 adults with neck pain into one of four groups: deep tissue massage, exercise, exercise and massage, or advice to stay active.
After one year, there were no significant clinical changes in pain. However, pain intensity in the massage and combination groups was improved in the shorter term (seven and 12 weeks) compared with the advice group. 11
This video has been medically reviewed by Casey Gallagher, MD .
Athletes often receive sports massage to help with performance or rehabilitation from a sports-related injury. This type of massage focuses on the particular muscle groups relevant to the athlete’s sport.
Some research supports the use of sports massage in athletes. For instance, a 2020 systematic review and meta-analysis included 29 randomized studies that measured the effect of massage on sporting performance and recovery. While researchers found no evidence that sports massage directly improved performance, it did improve flexibility and delayed onset of muscle soreness. 12
A hot stone massage utilizes unique stones that are heated and placed on your body. In addition, a massage therapist may hold the stones while they use a variety of massage styles. This style of massage typically promotes relaxation.
Some research has found benefits of hot stone for this purpose. For example, in a 2019 randomized controlled trial, 60 people on maintenance hemodialysis ( kidney disease treatment in which blood filters through a machine) were assigned to a hot stone massage or control group.
The massage group received massages three times a week for four weeks. At the end of the study, participants who received massage showed significant improvements in their sleep quality compared with the control group. 13
Aromatherapy massage incorporates scent by using essential oils . The massage therapist alternates between gentle and firm pressure while using essential oils that have been diluted with a carrier oil to move quickly across the skin.
This type of massage promotes relaxation and pain relief. Some research supports this type of massage for these purposes. For example, in a 2017 randomized controlled clinical study, 46 people with neuropathic pain (a nerve dysfunction) were placed in a massage or control group.
The massage group received aromatherapy massage three times a week for four weeks, while the control group received routine care. The massage group’s pain scores significantly decreased compared with the control group, and their quality of life improved. 14
If you have fragrance sensitivity or a known allergy to scents, you should avoid an aromatherapy massage.
A pregnancy massage , also called a prenatal massage, can help people with the discomforts of pregnancy. Benefits of pregnancy massage include: 15
The massage style your therapist uses will probably be one or more of the Swedish massage styles, although they may incorporate others that suit your situation.
The American College of Obstetricians and Gynecologists (ACOG) considers pregnancy massage a safe choice that promotes relaxation and circulation. 16 However, it is always best to check with a healthcare provider to evaluate your specific situation before scheduling one to be sure it is safe in your circumstance.
ACOG recommends lying on your side rather than your stomach unless the table has a cutout for your tummy. Seek out a massage therapist trained to work on pregnant bodies, and be sure to inform them that you are pregnant. 16
Reflexology stimulates the reflex maps on the hands, feet, and ears. A reflexologist uses their fingers and thumbs to put pressure on an area away from the reflex point to energize other body parts.
While there is little research supporting it, people have experienced positive benefits from the therapy anecdotally. Since there is little risk, it is widely accepted.
Different types of massages treat different things, and some are backed by more research than others. Swedish (or classic) massage is the most common.
Usually, massage therapy is safe. However, rarely, there may be some risks associated with it, including: 1
Due to the vigorous nature of the therapy, deep tissue massage may pose a greater risk. In addition, older people, who generally have higher health risks, may be more susceptible.
The cost of massage therapy varies depending on the massage therapist you choose and your geographic location. However, the national average price is $60 for a one-hour session. 18
Sometimes, but not always, massage therapy is covered by insurance. Usually, you will need a healthcare provider's or doctor’s referral to receive insurance benefits. In addition, if you were injured on the job, workers’ compensation may pay for your massage. 18 Check with your insurance or benefits plan to be sure.
Since costs can vary widely, check around and compare the prices and staff training. Referrals from people you know can also help you find someone who is reputable and affordable.
People use massage therapy for relaxation, pain management, and recovery from injuries. There are many types of massage therapy, including Swedish massage, deep tissue massage, sports massage, prenatal massage, reflexology, and aromatherapy massage. Each has unique benefits, and research supports some types more than others. There is little risk associated with massage, but if you are at high risk of bone, nerve, or circulatory problems, you may want to check with a healthcare provider first.
If you feel stressed or have a tight muscle, massage may be an excellent option to consider. Ask friends, coworkers, and family members for referrals to reputable massage therapists in your area, and be sure to tell your massage therapists about any health risks you have. In addition, let them know what makes you comfortable. For example, let them know what kind of pressure you prefer, and speak up if anything hurts.
A massage therapist gives massages. Most states regulate the industry, and therapists must be licensed or certified before practicing. 1
How frequently you receive massages is a personal decision that depends on several factors, including the type of massage and your budget. Your massage therapist may recommend a frequency. Some people enjoy massages weekly, every other week, or monthly.
National Center for Complementary and Integrative Health. Massage therapy: What you need to know .
Victoria State Government. Massage .
Turan N, Atabek Aşt T. The effect of abdominal massage on constipation and quality of life . Gastroenterology Nursing . 2016;39(1):48-59. Doi: 10.1097/SGA.0000000000000202
Alves da Silva T, Stripari Schujmann D, Yamada da Silveira LT, Caromano FA, Fu C. Effect of therapeutic Swedish massage on anxiety level and vital signs of Intensive Care Unit patients . Journal of Bodywork and Movement Therapies . 2017;21(3):565-568. Doi:10.1016/j.jbmt.2016.08.009
Supa’at I, Zakaria Z, Maskon O, Aminuddin A, Nordin NAMM. Effects of swedish massage therapy on blood pressure, heart rate, and inflammatory markers in hypertensive women . Evidence-Based Complementary and Alternative Medicine . 2013;2013:1-8. Doi: 10.1155/2013/171852
Davis HL, Alabed S, Chico TJA. Effect of sports massage on performance and recovery: a systematic review and meta-analysis . BMJ Open Sport & Exercise Medicine . 2020;6(1):e000614. Doi: 10.1136/bmjsem-2019-000614
Ghavami H, Shamsi S, Abdollahpoor B, Radfar M, Khalkhali H. Impact of hot stone massage therapy on sleep quality in patients on maintenance hemodialysis: A randomized controlled trial . J Res Med Sci . 2019;24(1):71. Doi: 10.4103/jrms.JRMS_734_18
*Gok Metin Z, Arikan Donmez A, Izgu N, Ozdemir L, Arslan IE. Aromatherapy massage for neuropathic pain and quality of life in diabetic patients: aromatherapy for neuropathic pain and quality of life . Journal of Nursing Scholarship . 2017;49(4):379-388. Doi: 10.1111/jnu.12300
American Massage Therapy Association. Benefits of massage during pregnancy .
American College of Obstetricians and Gynecologists. Can I get a massage while pregnant? .
Embong NH, Soh YC, Ming LC, Wong TW. Revisiting reflexology: Concept, evidence, current practice, and practitioner training . Journal of Traditional and Complementary Medicine . 2015;5(4):197-206. Doi:10.1016/j.jtcme.2015.08.008
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Medically Reviewed by Melinda Ratini, DO, MS on September 10, 2020
Massage has been practiced for thousands of years. Today, if you need or want a massage, you can choose from about 80 massage therapy styles with a wide variety of pressures, movements, and techniques. These all involve pressing, rubbing, or manipulating muscles and other soft tissues with hands and fingers. Sometimes, even forearms, elbows, or feet are used.
According to the American Massage Therapy Association, in 2018, approximately 19% of Americans had some form of massage.. And, they have a wide range of reasons for doing so. More and more people -- especially baby boomers -- recognize the health benefits of massage. They choose from among many massage styles to get relief from symptoms or to heal injuries, to help with certain health conditions, and to promote overall wellness.
Here is information you can use to help you decide what types of massage will work best for you.
You may have noticed that different massage styles are popular at different times. And you may have wondered whether each was just part of a passing fad or the latest, greatest massage technique? Even more important is how can you tell whether the latest style will actually help you?
Styles used in massage therapy range from long, smooth strokes to short, percussive strokes. Some massage therapists use oils and lotions; others do not. Most massage therapists have clients unclothe for a massage, but some do not. A massage can last anywhere from 5 minutes to 2 hours.
Before you can decide which massage style is best for you, you need to ask yourself a question. Do you simply want a massage for relaxation and stress control? Or do you need symptom relief or help with a certain health condition? Before booking a massage, let the therapist know what you're looking for and ask which style the therapist uses. Many use more than one style. Or the therapist may customize your massage, depending on your age, condition, or any special needs or goals you have.
What follows is a list of some of the more popular massage therapy styles. The first four are especially popular.
The most common type of massage is Swedish massage therapy. It involves soft, long, kneading strokes, as well as light, rhythmic, tapping strokes, on topmost layers of muscles. This is also combined with movement of the joints. By relieving muscle tension, Swedish therapy can be both relaxing and energizing. And it may even help after an injury.
Four common strokes of Swedish massage are:
Deep tissue massage is best for giving attention to certain painful, stiff "trouble spots" in your body. The massage therapist uses slow, deliberate strokes that focus pressure on layers of muscles, tendons, or other tissues deep under your skin . Though less rhythmic than other types of massage, deep tissue massage may be therapeutic -- relieving chronic patterns of tension and helping with muscle injuries, such as back sprain.
Developed to help with muscle systems used for a particular sport, sports massage uses a variety of approaches to help athletes in training -- before, during, or after sports events. You might use it to promote flexibility and help prevent injuries. Or, it may help muscle strains, aiding healing after a sports injury.
Ever gone to a county fair, music festival, or conference and envied other people getting chair massages? Passed by the chair massage section in an airport? Or, maybe you're lucky enough to work at a company that offers 15- to 20-minute massages as a regular benefit. Onsite, chair massages are done while you're seated fully clothed in a portable, specially designed chair. They usually involve a massage of your neck, shoulders, back, arms, and hands.
In Japanese, shiatsu means "finger pressure." For shiatsu massage, the therapist uses varied, rhythmic pressure on certain precise points of the body. These points are called acupressure points, and they are believed to be important for the flow of the body's vital energy, called chi. Proponents say shiatsu massage can help relieve blockages at these acupressure points.
During a Thai massage, the therapist uses their body to move the client into a variety of positions. This type of massage includes compression of muscles, mobilization of joints, and acupressure.
A lymphatic drainage massage is a gentle massage of your tissues designed to help increase the circulation of lymph fluids in your body. Lymph is a protein -rich fluid that moves throughout your body in lymph vessels. It scoops up things like bacteria, viruses, and waste, and carries them to your lymph nodes. Your lymph nodes then filter the fluid to get the impurities out of your body. The massage is usually done with light pressure with gentle, long strokes along the skin to increase the movement of lymph through your system.
For this kind of massage, the therapist places warmed stones on certain areas of the body, such as acupressure points. The stones may be used as massage tools or be temporarily left in place. Used along with other massage techniques, hot stones can be quite soothing and relaxing as they transmit heat deep into the body.
Reflexology uses hand, thumb, and finger techniques to stimulate certain areas of the feet. These areas are believed to correspond to different parts of the body. The massage, then, is expected to promote health and well-being.
During pregnancy, your body goes through major changes. Pregnancy massage can help with these changes by reducing stress, decreasing arm and leg swelling, and relieving muscle and joint pain . Massage may be particularly helpful during a time when medication and other medical options may be more limited. Using specially designed massage pillows, the massage therapist will help get you into a comfortable position for this type of massage.
Many types of massage offer benefits beyond simple relaxation. Here are just a few of the health problems that may benefit from massage. Ask your doctor before using massage for any health condition, though.
National Center for Complementary and Alternative
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