10 tips to maximize the benefits of your massage 

For most, a massage is always a wonderful and relaxing experience that can relieve pain, reduce stress and so many other things. But how can you squeeze every benefit out of the 30 or 60 minutes you have with your massage therapist? And how can you ensure that right after your massage, Toronto traffic, noise and the commotion of city life does not erase the bliss you have just experienced?

Here is a bit of advice to help you reap the most benefits from you massage therapy...

1. Take a nice bath or shower

Not only will your therapist appreciate this but also bathing before your massage will warm you AND your muscles up, making you more supple and relaxed. Remember you'll soon be on a massage table wearing a sheet and little nothing else – and you don’t want to be concerned about hygiene. It’s also a good idea to minimize your use of make-up and perfumes.

2. Drink water

It’s important to hydrate yourself before climbing onto the massage table. One reason for this is that the pressure from your massage therapist’s hands pushes lactic acid out of your muscle tissue and into your bloodstream, where it circulates throughout your body. Without water, your blood flow is sluggish and stagnated and may not process these toxins as readily as when you are fully hydrated.

3. Communicate with your therapist

Be sure to communicate clearly with your massage therapist any symptoms, concerns and the expectations you have of your therapy before you start. Let them know about problem areas, like a bad back, strained hamstring or severe shoulder pain, so they can avoid these areas or pay special attention, as appropriate. It’s also a smart idea to let them know your preferred environment as well, including type of music (or no music), room temperature, etc. You don’t want a chilly room or bad music disturbing your relaxation and recovery.

4. Turn off your brain

It may be one of the most difficult things for you to do, but so important to getting the best effects from your massage therapy. A good way to stop that onslaught of thoughts is to focus on your breathing. While the therapist is setting up, begin deep breathing, inhaling from the stomach, upwards through the chest cavity and mentally following the path of your breath. Whatever meditation exercises work best for you so you can let the healing of the massage in without mental distraction.

5.  Breathe through the pain

Remember your breathing exercises and don’t let a moment of pain or discomfort ruin the relaxation. In particular, do not hold your breath when the massage therapist begins working on a painful pressure point or knot, or else the muscle will continue to hold its tension. Instead, start narrowing your focus into that deep, rhythmic breathing pattern. Try to visualize tension leaving your body on the exhale and allow your body to relax a little more with each breath.

6. Less talk, more body awareness

Save the conversation for coffee with your friends later. Remember, if you are chatting away during a massage, then you're not fully relaxed and concentrating on your body. Animated conversation makes your body tense up, which will certainly prevent you from getting the full benefits of your session. The only important exception, however, is when you need to give your therapist information or instructions. Let them know when the pressure is too much or too little; if you're feeling cold; or if you'd like them to work more on a specific area. Then back to your breathing.

7. Recover slowly

A lot of people don’t take time to integrate and absorb the result of their massage. Instead, they jump off the table and swing into their clothes right after the therapist has left the room.  Be sure to take a minute to appreciate your newly relaxed body. Slowly open your eyes and breathe in the room's ambiance. Roll slowly onto your dominant side, push gently up to a seated position with one arm, and sit on the edge of the massage table for a few moments.

9. Drink more water

An 8 ounce glass of water or two will effectively flush out toxins released by the massage. Skip this step, and you could end up with sore muscles and nausea -- making the investment in your massage all for nought.

9. Chill out

Enjoy the benefits of your massage as long as possible by committing to a more relaxed pace. Remember your breathing exercises when you begin tensing up throughout the day, or when your brain turns to worry. On the evening after your massage, be sure to treat yourself to a light dinner. Soak in a bath with Epsom salts and then curl up in bed for a deep, restorative sleep.

10.  Schedule your next sessions

The best effects of massage can truly be felt after a few sessions – not just one. Be prepared to schedule several massage sessions a week or a couple of weeks maximum apart. The therapeutic effects of massage are cumulative, so the more often you get a massage, the better you will feel and the more quickly your body will respond. From one session to the next, relaxation deepens as the chronic patterns of stress in the body are affected and released. Especially if you’re getting massage to address chronic muscular tension or recovery from a soft tissue injury, more than one session is usually needed.

Learn more about massage treatment in Toronto.

Visit us at one of our Greater Toronto Area Physical Rehabilitation Clinics.