Massage is a form of bodywork that involves manipulation of the soft tissues of the body to improve physical health and mental well-being. It usually takes place in a quiet setting and is performed by a trained massage therapist.

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Massage works on the muscles and connective tissue to relieve tension and tightness. It involves physical manipulation using various techniques such as petrissage, kneading and rolling. The mechanical pressure on the soft tissues increases the temperature of the muscles and the surrounding tissue. This increases the elasticity of muscle fibres and loosens them allowing movement.

Tight muscles are caused by high muscle tone which reduces blood flow to the tissues. When the muscles are loosened by massage the waste products of muscle metabolism, which are stored in the muscle, are released into the bloodstream and flushed out of the body decreasing the tone and increasing movement.

During massage the skin, tendons and ligaments are also relaxed by friction and vibration from the hands of the therapist. This allows the muscles and tendons to release their tension helping to improve movement, flexibility and range of motion. Massage also releases knots and adhesions that form in the muscles and break down the tight fibres to decrease the tightness of the muscle.

Massage is believed to increase the number and size of mitochondria in muscle cells which increases cellular energy production and stimulates healing. In addition massage may promote the removal of inflammatory chemicals in the muscles that cause pain and stiffness.

Maintaining healthy muscles is important for any athlete as part of their training programme. Intensive training programmes can often result in overworked muscles and damage to muscle fibres. If muscles are weak and damaged they cannot produce the necessary power or strength for an event and can easily be injured. Massage can help keep muscles healthy and strong preventing injuries from occurring during an event.

It is important to drink water before and after a massage to prevent dehydration. This is especially important if you have had a deep tissue or sports massage. It is also a good idea to shower before your appointment as this will increase the moisture of the skin and make you feel energized which can enhance the effects of the treatment. Talk to your massage therapist before and after your massage to let them know how the session is working for you. They will be able to offer suggestions on how you can maximize the benefits of your next session.

Increases Blood Flow

The circulatory system carries oxygen and nutrients to all cells, delivering the energy they need to function, and flushing out metabolic waste. It also protects blood vessels from damage and promotes healthy tissue. Regular massage improves circulation, which is good news for your heart, muscles, skin, digestion, and respiratory health.

The pressure applied during massage stimulates the blood vessels, causing them to dilate and widen. This is called vasodilation and it gives the blood more space to flow through the area, reducing friction and helping the body regulate temperature. It is especially beneficial in areas with poor circulation, such as the legs.

One study showed that after a 5-minute massage of the lower leg, both venous and artery blood flow were increased, as measured by laser Doppler flowmetry. Another study tested the effect of massage on the microcirculation of muscle tissue, using near infrared spectroscopy to monitor changes in oxy-hemoglobin and deoxy-hemoglobin concentrations, total hemoglobin, and blood oxygen saturation. The researchers found that a single session of massage enhanced blood flow in the muscles, with increases being most notable in the more contracted (tight) muscles.

A more recent study of the effects of massage on calf muscle microcirculation used Doppler ultrasound to measure arterial and vein blood flow before and after massage, and in the control group that did not receive any massage. The researchers found that massage significantly increased the vascular response to exercise, and that the increase in permeability of the muscles was not related to the intensity or duration of the massage.

Blood clots are the most common cause of deep vein thrombosis, which can cause pulmonary embolism and can be fatal. The improved circulation promoted by massage, along with lifestyle changes such as weight loss and exercise, can reduce the risk of developing a blood clot in the first place.

In addition to boosting blood flow, massage can help prevent clots by improving lymphatic drainage. Lymph fluid is the waste product of cell metabolism that carries toxins away from tissues and back to the circulatory system. The squeezing and pulling motions of massage can help the lymphatic system work more efficiently, which in turn can improve the functioning of the immune system.

Reduces Stress

Stress is known to cause tight muscles, and a build-up of tension can restrict movement and increase pain. Massage helps relieve the stress by loosening the muscles and soft tissues of the body. In addition, a massage can decrease the levels of cortisol in the body, which is a stress hormone. Cortisol can raise blood pressure and lead to a number of other health problems.

A good massage stimulates the autonomic nervous system, encouraging the release of positive hormones including endorphins, serotonin and dopamine. These neurotransmitters are important for stress relief and mood enhancement. A lack of these positive hormones can contribute to stress, anxiety and a feeling of loneliness.

During a massage, the body is able to relax and detach itself from day-to-day problems and stresses. In some cases, this detachment is simply psychological, but a massage can also help to reduce levels of cortisol in the body. Cortisol is a stress hormone that can have serious negative effects on the body, such as high blood pressure, low immune function and depression.

Massage therapy can help to alleviate stress by lowering the level of cortisol in the body and stimulating the production of feel-good hormones, such as dopamine, serotonin and prolactin. These hormones can decrease anxiety, lower blood pressure and reduce the production of stress hormones. They can also improve your mood and boost self-esteem.

One study found that 10 minutes of rest or a light massage both psychologically and physiologically activated the parasympathetic nervous system (PSNS), the part of the body responsible for relaxation. In fact, a light massage was more effective than just resting alone. The type of touch used during a massage was also not as important as simply the act of massaging.

In other words, you can feel the benefits of a massage even before your therapist starts working on your muscles. Just the act of being touched and having a conversation with another person can help to relieve stress and boost your mood, which in turn reduces your risk for a number of health issues. In addition to reducing your stress, massage can decrease pain and boost your overall mood and well-being.

Relieves Pain

Besides improving flexibility and range of motion, massage helps ease chronic pain by reducing stress, stiffness, and soreness. Massage may also boost immune system function and reduce the need for prescription pain medications.

Research shows that the body’s natural reaction to massage, called the relaxation response, decreases heart and breathing rate, lowers blood pressure, and reduces the production of stress hormones, such as cortisol. It also increases levels of serotonin, a chemical in the brain that influences emotions and thoughts.

Another benefit of massage is that it can help alleviate aches and pains by increasing the circulation of both blood and lymph fluids. This improves the delivery of oxygen and nutrients to muscle cells, which stimulates tissue repair and healing. In addition, increased lymph flow aids the removal of waste materials, such as toxins and carbon dioxide, from the tissues.

It is important to communicate with your massage therapist about your physical health, changes in your medication, allergies and any other concerns you might have. The information you provide will help determine what techniques are most appropriate and beneficial for you.

If you are not used to massage or are experiencing severe pain, you might feel a little sore after your first session. This is normal and should subside within a day or two. If you continue to experience pain for more than a couple of days, you should contact your healthcare provider.

Although the research on massage’s effectiveness in managing pain is promising, there are many barriers that prevent researchers from conducting more rigorous studies. One of the main challenges is that studies often use different comparators which complicates comparisons and hinders interpretation of findings. Until a consensus can be reached on which comparators are most appropriate and cost-worthy, the field of massage therapy will be limited in its ability to advance.

It is hoped that the development of a standard set of comparators will facilitate comparing the effects of different treatments, such as massage, and will encourage researchers to take a more holistic approach to pain management. This will include assessing the impact of both pain and functional and quality of life outcomes in patients receiving massage.