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- Fan stroking: soothing
- Circular thumb stroking: loosens tight areas
- Kneading: loosens and stimulates
- Skin rolling: stimulates
- Compression/pressure: breaks down muscular adhesions
- Percussion: stimulates (fast); relaxes (slow)
As beneficial as massage can be, there are some people who shouldn't have one, says James Dillard, MD, DC, L.Ac, Oxford Health Plans's medical director for complementary and alternative medicine and author of Chronic Pain Solution. "You want to have intact skin, muscles, bones, and tissues before having a massage," says Dillard. That means if you have any fractures, infections, active cancer, orthopaedic conditions, or skin problems, massage is a no-no until you've recovered.
When choosing a type of massage, know what's best for you, says Dillard. "Do you want a gentle, serene experience, or would you like more pressure?" Don't be afraid to communicate with the massage therapist, he adds. Tell the therapist about any medical conditions or concerns you have, and if you're uncomfortable at any point during the massage, let the therapist know.
To get the most benefit from the massage, try to relax for the rest of the day, Dillard says. "You want the glow to last."
Having a massage on your lunch hour and then going back to a stressful afternoon on the job is not a great idea, agrees Jeanne Girard. "Don't overtax your body."
Girard also suggests that you drink plenty of water before and after the massage to help flush out the toxins that massage loosens up. (One other piece of advice, courtesy of Dillard: If you do drink a lot of water before the massage, make sure you go to the bathroom before the massage!)
Stretching beforehand allows the therapist to get into your muscle tissue more easily, says Girard. When it's cold outside, a warm shower or bath beforehand will also loosen your muscles.
And just how often should you have a massage? That's easy, says Dr. Dillard. "As often as you can afford it!"
Thirty-three states require massage therapists to be licensed, says ABMP's Les Sweeney. To find a practitioner near you, you can visit ABMP's website or the websites of the American Massage Therapy Association, or the American Organization for Bodywork Therapies of Asia.
Reviewed on September 08, 2003 by Brunilda Nazario, MD
SOURCES: Les Sweeney, executive vice president, Associated Bodywork and Massage Professionals. William F. Burton, Jr., CMT, Enraptured Massage Services. James Dillard, MD, DC, LAc, medical director, Complementary and Alternative Health, Oxford Health Plan, author, Chronic Pain Solution. Jeanne Girard, vice president, American Massage Therapy Association.
