The Surprising Health Benefits of Massage Therapy: Pain, Circulation & Mental Relief

The Physical Benefits of Massage Therapy: Beyond Muscle Relief

Who doesn’t love a good massage? They feel great. Well, unless you get a deep tissue massage, those can be pretty painful. But afterwards you feel great! At any rate, massages are a great tool for self-care. The art of massage has been practiced for centuries, with various schools of massage technique (Swedish, Shiatsu, Rolfing, etc.) available depending on your needs and inclinations. 

Does massage work? And if so, how does it work?

Pain Management: Reducing Chronic Pain and Tension

Massage has been used as a treatment to relieve pain from various conditions, such as labor, shoulder, neck, low back, cancer, arthritis, postoperative, and delayed onset muscle soreness. Surprisingly, research on the effectiveness of massage for relieving pain is mixed. An analysis of clinical trials studying the use of massage in pain management found only low strength of evidence for the effectiveness of massage. This finding was largely due to wide variants in the style of massage applied and insufficient descriptions of massage style provided in published trials, which makes replicating studies impossible.

Improved Circulation: Enhancing Blood Flow and Healing

Massage therapy has been found to enhance circulation via several mechanisms. The action of rhythmically applying pressure to muscles and surrounding tissues acts as a pump, assisting the heart in pushing blood through the veins back towards the heart. Massage can also promote vasodilation, or the widening of blood vessels, in the areas it is applied. Further, the pressure from massage helps circulate lymph through the lymph system, which runs parallel to our blood vessels and helps us to remove waste and inflammatory byproducts. Through improved circulation, massage may have the potential to promote wound healing, and has been suggested as a post-surgical treatment to improve outcomes in scar formation.

The Mental and Emotional Benefits of Massage Therapy

Anxiety Relief: Promoting Relaxation and Well-being

Many of the salubrious benefits of massage therapy appear to be related to psychological outcomes. Human touch is a powerful method for enhancing feelings of well-being, so powerful that the term “touch medicine” has been coined to describe it. That might sound like a bit of “woo”, but there is some solid science behind it. There are a series of sensory nerve receptors, called C-tactile afferents (CTs). These nerves respond to pressure, specifically a stroking touch – apparently at an optimal frequency of 1-10 cm/s. When activated, the CTs signal the brain to affect a subtle feeling of well-being. Interestingly, high concentrations of CTs exist on the back and shoulders, areas where they cannot easily be self-stimulated.  

Within a single application, massage therapy can reduce heart rate, blood pressure, and feelings of anxiety. Clinical studies of the effect of massage therapy have found it to have an equal effect size to psychotherapy in the treatment of depression and trait anxiety.

Different Types of Massage Therapy: Finding the Right Fit

One of the challenges to massage therapy is finding the right style of massage for your needs. Here are a few examples of massage styles.

Swedish Massage: Gentle Relaxation

Swedish massage, developed in the 1800s by Per Henrik Ling, uses various touch styles to induce muscle relaxation. The touch styles used in Swedish massage include long gliding strokes, kneading, friction, and tapping. In general, Swedish massage is a gentler form of massage than some of the other techniques available. Swedish massage is often the style employed in prenatal massages for relief from pregnancy-related discomfort.

Deep Tissue Massage: Targeting Deeper Muscle Layers

Deep tissue massage can be traced back to ancient Greeks and Egyptians, though more recently (mid-1900s), Canadian physiotherapist Therese Phimmer popularized the practice in the United States. Deep tissue focuses on sustained pressure applied to the core and along the length of muscles and connective tissue. Stripping and friction are common touch styles. Deep tissue massage is intended for relief from chronic musculoskeletal injuries.

Sports Massage: Enhancing Athletic Performance

Sports massage, as the name implies, is intended to support athletes in recovery from high-intensity practices and competitions. It employs stretching, friction, and percussion to help address muscle imbalances.

Other Modalities: Hot Stone, Shiatsu, and More

There are a multitude of massage styles out there. As a couple more: Shiatsu massage from Japan is based on targeting pressure points, similar to acupuncture, for a therapeutic effect.  Hot stone massage is based on ancient practices from India and China, where stones are heated in water on target points along the body to provide relief (disclosure: this one is my favorite).

Find a massage style that is a good fit for your needs. Are you pregnant? Do you have chronic pain? Do you like hot rocks placed on your skin? The choice is yours!

Choosing a Qualified Massage Therapist

Licensed massage therapists are well-educated professionals. Requirements for licensure vary by locale but typically include at least 500 hours of practice and passing a national licensure exam (in the US, the MBLEx). Choose a licensed therapist, rather than some rando for your massage needs (true story: my wife once had a male coworker, not a massage therapist, who offered all his female coworkers massages. This dude’s wife tried to assure the women in the workplace that he was totally professional and not at all creepy. No one was assured.)

Massage therapists will also specialize in specific techniques, such as deep tissue or Swedish, so choose a therapist specializing in your desired style. Ideally, a massage therapist will treat you in a clinic or spa, in which the setting optimizes your ability to feel comfort and relaxation.

Communication and Comfort: Building a Trusting Relationship

Clearly communicate your needs and expectations before the session, and be proactive when something feels uncomfortable. Creepiness can run both ways! Your massage therapist is a trained professional, so treat them accordingly. 

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