Stress basics (9)
- Stress symptoms: Effects on your body and behavior
- Chronic stress puts your health at risk
- How to be happy: Tips for cultivating contentment
- see all in Stress basics
Stress relief (23)
- Stress relief from laughter? It's no joke
- Spirituality and stress relief: Make the connection
- Need stress relief? Try the 4 A's
- see all in Stress relief
Relaxation techniques (10)
- Massage: Get in touch with its many benefits
- Yoga: Fight stress and find serenity
- Tai chi: A gentle way to fight stress
- see all in Relaxation techniques
Massage: Get in touch with its many benefits
A soothing massage can help you unwind, but that's not all. Explore the possible benefits of massage and what to expect.By Mayo Clinic staff
Massage is no longer available only through luxury spas and upscale health clubs. Today, massage therapy is offered in businesses, clinics, hospitals and even airports. If you've never tried massage, learn about its possible health benefits and what to expect during a massage therapy session.
What is massage?
Massage is a general term for pressing, rubbing and manipulating your skin, muscles, tendons and ligaments. Massage therapists typically use their hands and fingers for massage, but may also use their forearms, elbows and even feet. Massage may range from light stroking to deep pressure.
There are many different types of massage, including these common types:
- Swedish massage. This is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.
- Deep massage. This massage technique uses slower, more-forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.
- Sports massage. This is similar to Swedish massage, but it's geared toward people involved in sport activities to help prevent or treat injuries.
- Trigger point massage. This massage focuses on areas of tight muscle fibers that can form in your muscles after injuries or overuse.
Benefits of massage
Massage is generally considered part of complementary and alternative medicine. It's increasingly being offered along with standard treatment for a wide range of medical conditions and situations.
Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress, pain and muscle tension.
While more research is needed to confirm the benefits of massage, some studies have found massage may also be helpful for:
- Digestive disorders
- Insomnia related to stress
- Myofascial pain syndrome
- Paresthesias and nerve pain
- Soft tissue strains or injuries
- Sports injuries
- Temporomandibular joint pain
Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often involves caring, comfort, a sense of empowerment and creating deep connections with their massage therapist.
Despite its benefits, massage isn't meant as a replacement for regular medical care. Let your doctor know you're trying massage and be sure to follow any standard treatment plans you have.
Risks of massage
Most people can benefit from massage. However, massage may not be appropriate if you have:
- Bleeding disorders or take blood-thinning medication
- Burns, open or healing wounds
- Deep vein thrombosis
- Severe osteoporosis
- Severe thrombocytopenia
Discuss the pros and cons of massage with your doctor, especially if you are pregnant or have cancer or unexplained pain.
Some forms of massage can leave you feeling a bit sore the next day. But massage shouldn't ordinarily be painful or uncomfortable. If any part of your massage doesn't feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage.
In rare circumstances, massage can cause:
- Internal bleeding
- Nerve damage
- Temporary paralysis
- Allergic reactions to massage oils or lotions
(1 of 2)
- Massage therapy: An introduction. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/massage/massageintroduction.htm. Accessed Oct. 16, 2012.
- Selecting a complementary and alternative medicine practitioner. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/decisions/practitioner.htm. Accessed Oct. 16, 2012.
- Credentials for the massage therapy profession. American Massage Therapy Association. http://www.amtamassage.org/findamassage/credential.html. Accessed Oct. 16, 2012.
- Furlan AD, et al. Massage for low-back pain (review). Cochrane Database of Systematic Reviews. http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD001929.pub2/abstract. Accessed Oct. 16, 2012.
- Bauer BA, et al. Effect of massage therapy on pain, anxiety, and tension after cardiac surgery: A randomized study. Complementary Therapies in Clinical Practice. 2010;16:70.
- Smith JM, et al. The culture of massage therapy: Valued elements and the role of comfort, contact, connection and caring. Complementary Therapies in Medicine. 2009;17:181.
- Types of massage. American Massage Therapy Association. http://www.amtamassage.org/findamassage/massage_type.html. Accessed Oct. 16, 2012.
- Melzack R, et al., eds. Handbook of Pain Management. London, England: Churchill Livingstone; 2003.
- AskMayoExpert. Massage therapy. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2012.
- Bauer B (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 28, 2012.