Massage Doesn’t need to hurt to be effective
I have been a massage therapist since 2007. I still stand firm in my belief that massage does not need to hurt to be effective. And really, it is more than just a belief, never in all of my countless hours of education have I ever been taught that massage hurts. Digging into someone’s muscles is not a massage technique.
Let me tell you something I have heard many times over from clients. “Caroline, I have to tell you, before seeing you, I used to get deep tissue. It would hurt while it was happening and then I would be sore the next day. If not sore for 2-3 days. I tried a lighter massage and it didn’t work. But what you do is so effective and it doesn’t hurt at all”.
This is music to my ears and here is what I tell them. I am actually doing deep tissue. It is just how I approach it.
First, I warm up the muscles very well. Then I work on where the muscles attach because often that is where they need to be released. Then I work through the “knots” slowly and gradually (I call it congestion because really the muscle fibers need to release and sort themselves back out) I apply pressure and slowly sink into them. Sometimes the muscles pop me out or stop me in this movement. If they pop me out I go back to warming them up and try again. Sometimes from a different angle or a different technique. If they stop me, then I pause, and let the muscle release under my hands (the muscle allowing me in) and then continue.
I don’t believe forcing my way into someone's muscle is helpful. It can make the person tense up, therefore the muscles can resist the applied pressure and then we don’t get the results we want.
One of my biggest pet peeves when receiving a massage is when the therapist is moving quickly. First off, it feels rushed and is not relaxing. Secondly, moving quickly can make our muscles hold on because they are bracing themselves unsure of what is going to happen next. Lastly, moving quickly does not allow the therapist to effectively sink into the muscle.
Even though my massage does not hurt, I am still getting just as deep! Imagine this progression on someone’s back…
The massage begins with full palm strokes. Using my whole hand to do broad strokes down the entire back along both sides of the spine. This happens several times.
Then I move to one side of the spine to focus on one side of the back at a time. I continue with broad palm strokes to not only warm up the muscles but to find the areas of tension. Once I identify the areas that need work, I will start working a little deeper with my fingers.
My fingers can really locate where the muscles are holding and need release. I apply slow, deep pressure with my fingers, sometimes holding in the spot that needs it. I can feel the muscles start to melt away under my fingers.
If more is needed I will move to other deeper techniques like my fist, forearm or elbow. All while using this same slow and gradual approach.
This approach also communicates to the person’s nervous system that they can trust what the therapist is doing and can relax. Which helps the muscles release even more. Not only in the spot I am working but their entire body.
I believe when someone is receiving that “digging” approach, maybe the thought of “no hurt, no gain”, is more about instant gratification. In the moment, they think yes that is the spot, get into it. But sometimes that can just irritate the spot and not result in a release and then the “problem” is not resolved.
All that to be said, there are some very specific techniques that are more intense AND are effective. Personally, I have received a 10 session protocol of an approach called Structural Integration. These 10 sessions approach one body part at a time. So, a whole hour on just your quads or just your back, and it is done without any oil. It can be intense! The practitioner works extremely slowly (makes my massage seem fast) and also coaches you through how to relax the muscle group they are working on. This technique is done by someone with very extensive training and is a specialty. Not your average massage therapist.
In conclusion, I will say it again, massage does not need to hurt to be effective! Also, don’t just get a massage anywhere. Try a few places to find the right fit for you. Read people’s bio’s and see what training they have and what they specialize in. You should be impressed with their knowledge of the body.
As most of you know, I specialize in Fertility, Prenatal, Breech Baby Release, Labor Prep and Postpartum. I have had countless hours of training in these areas, have massaged thousands of women and really understand what the body is going through in all of these different phases.
Massage is not about just feeling good it is about making changes in the body that last.
Written by Caroline O’Neill