Getting a massage is straightforward once you know what to expect at each stage. Most of the things that make a session go well happen before you even get on the table: eating at the right time, knowing how much to undress, and understanding that you’re in control of the experience. Here’s what to do before, during, and after your appointment.
What to Eat and When
Aim to eat one to two hours before your massage. Lying face-down on a full stomach is uncomfortable, but showing up hungry can leave you lightheaded, especially during longer sessions. A light meal or snack works best: fruit, yogurt with berries, oatmeal, or whole grain toast. These digest easily and give you steady energy without that heavy feeling.
Showering and Arriving Clean
You don’t need to shower right before your appointment. In fact, a hot shower increases blood flow to your skin’s surface, and combining that with the circulation boost from a massage can make you feel faint. If you want to freshen up, do so a few hours beforehand. The same applies after your session: give your body a buffer of a couple hours before hopping in a hot shower or bath, especially after an oil-based or aromatherapy massage.
Basic hygiene is all your therapist expects. Clean skin, clean feet, and you’re good.
How Much to Undress
The standard guidance from massage professionals is simple: undress to your comfort level. You can be fully undressed under the drape (the sheet covering you), leave your underwear on, or even stay in all your clothes. Massage works in any of these scenarios. Many clients leave their underwear on, and therapists are trained to work effectively either way.
One important note: a professional, ethical therapist will never ask you to remove your underwear. If one does, that’s a red flag, and you should leave. If you want your glutes worked on, the therapist can work through the sheet or ask permission to adjust the drape on one side at a time.
You’ll be given privacy to undress before the session and get under the sheet. Only the area being worked on is uncovered at any given time.
Communicating During the Session
Speaking up about pressure is the single most important thing you can do during a massage. Many therapists use a 1 to 10 scale: 1 through 3 is light, relaxing pressure; 4 through 6 is moderate and therapeutic; 7 and 8 is firm, deep work; and 9 to 10 is very deep (which most people find too intense). If your therapist doesn’t mention a scale, you can use simple terms like “a little lighter” or “you can go deeper there.” You won’t offend them. Therapists want this feedback because they can’t feel what you feel.
Beyond pressure, speak up about anything that’s bothering you: the room temperature, the face cradle angle, music volume, or a spot that’s particularly tender. Your therapist checks in periodically with questions about pressure or areas of tension. These brief exchanges are normal and necessary for a good session.
Talking vs. Staying Quiet
This is entirely your call. Some people like to chat, others want complete silence, and both are fine. If you prefer quiet, the easiest approach is to mention it early. When your therapist asks what you’re looking for today, just say you’d like to relax and aren’t feeling very talkative. Therapists generally appreciate this because silence lets them concentrate on your tissue.
Even if you enjoy conversation, try spending at least half the session in silence. It helps your body relax more deeply, both mentally and physically. Keep any conversation light, similar to what you’d share with a coworker. You’re not there to swap life stories, and neither is your therapist.
How to Breathe on the Table
Slow, deep breathing through your diaphragm (your belly expanding, not just your chest rising) makes a real difference in how effective the massage feels. Deep breathing activates your body’s relaxation response, lowering your heart rate and blood pressure. Shallow, rapid breathing does the opposite: it tightens the muscles in your neck and shoulders, which can create a cycle of tension that works against what the therapist is trying to accomplish.
When the therapist hits a tender spot, the instinct is to hold your breath or clench up. Instead, try breathing slowly into the pressure. It helps the muscle release and reduces discomfort.
What to Do After Your Massage
Drink water. Massage stimulates circulation and can deplete water and electrolytes from your muscles, similar to moderate exercise. Drinking water helps your body flush out the waste materials that get released when muscles are manipulated. This is especially true after deep tissue work. You don’t need to chug gallons, but steady hydration for the rest of the day is a good idea.
Some soreness after a massage is normal, particularly after deep tissue or therapeutic work on tight areas. Think of it like the soreness after a workout. It typically develops within 8 to 12 hours, peaks around two to three days later, and resolves within a week. Gentle stretching and continued hydration help. Avoid intense exercise for the rest of the day to let your muscles recover.
Move slowly when you get off the table. Between the relaxation response and changes in circulation, standing up too quickly can make you dizzy. Your therapist may offer you water or give you a moment before you get up. Take it.
Tipping Your Massage Therapist
In a spa setting, 15% to 20% of the session price is standard, with 20% being the most common. This follows the same logic as tipping at a restaurant or salon.
If you’re getting massage in a medical or therapeutic setting, like a chiropractic clinic, physical therapy office, or wellness center, tipping is generally not expected. As one licensed therapist puts it: you wouldn’t tip your doctor. When in doubt, ask the front desk when you book. Some practices don’t accept tips at all.
When to Skip or Postpone a Massage
A few situations call for checking with your doctor before booking. People with cardiovascular conditions should verify that massage is appropriate for them. If you have diabetes, a physician’s referral is recommended because massage can affect blood sugar levels. Avoid deep tissue work if you’re experiencing numbness or tingling in any area. And if you have any open wounds, active skin infections, or a fever, reschedule.
If you’re taking medications that lower blood pressure, let your therapist know. These can make you more prone to dizziness when changing positions, and your therapist can help you sit up slowly at the end of the session.