Getting a massage is straightforward, but a little preparation makes the difference between a good session and a great one. Knowing what type of massage to book, what to communicate, and what to expect physically can help you get more out of every appointment.
Choosing the Right Type of Massage
The most common styles differ mainly in pressure and purpose. Swedish massage uses long, flowing strokes on the top layer of muscle and is designed for full-body relaxation. Deep tissue massage targets deeper muscle layers with firm, sustained pressure to address specific pain or tightness. It’s normal to feel some discomfort during deep tissue work, which is worth knowing if you’ve never had one.
Sports massage blends several techniques (kneading, compression, friction, percussion) and focuses on muscles used during physical activity. It’s geared toward injury prevention and recovery rather than relaxation. Trigger point therapy zeroes in on tight knots of muscle, using deep, sustained pressure to release them and improve blood flow. If you’re not sure what you need, many therapists offer customized sessions that combine elements of several styles.
Medical Conditions That May Affect Your Session
Certain health situations make massage unsafe or require modifications. Active infections like the flu, COVID-19, cellulitis, or ringworm are reasons to reschedule entirely. The same goes for fever, recent fractures, severe sprains, or recent surgery. If you have a history of blood clots, deep vein thrombosis, or pulmonary embolism, massage can be risky without a doctor’s clearance. Hormone therapy, blood thinners, and recent long-distance travel also increase clot risk.
Some conditions call for avoiding specific body areas rather than skipping the session altogether. Varicose veins, bruises, sunburns, active eczema or psoriasis flare-ups, and areas of swelling or inflammation should not be massaged directly. Your therapist will ask about your health history on an intake form. Be honest and specific, because this information shapes how they work on you.
What to Do Before Your Appointment
Eat a light meal or snack one to two hours before your session. This helps prevent dizziness when you stand up afterward, but avoids the discomfort of a full stomach when pressure is applied to your midsection. Heavy meals right before a deep tissue session are especially unpleasant.
If you have sensitive skin or known allergies, let your therapist know before they start. Massage oils and lotions commonly contain essential oils like lavender, tea tree, peppermint, and ylang-ylang. These oils contain compounds that can trigger skin reactions in some people, and the risk increases as oils age and break down after exposure to air. If you’ve ever reacted to scented products, ask your therapist to use an unscented carrier oil or one you’ve tolerated before. Bringing your own is also an option.
What Happens With Clothing and Draping
You undress to your comfort level. Most people remove all clothing for a full-body massage, but keeping underwear on is completely fine. Your therapist will leave the room while you undress and get under the sheet.
During the session, only the body part being worked on is uncovered. Everything else stays draped. If the therapist needs to work near a sensitive area, like the upper hip for a groin issue, they should explain exactly what they plan to do and get your verbal consent before repositioning the drape. You can decline any technique or area at any time.
Speaking Up During the Massage
Your feedback is the most important tool your therapist has. Many therapists use a 1-to-10 pain scale, where 1 is barely any sensation and 10 is the most pain you can imagine. Pressure that falls below a 7 is generally productive. Anything in the 7-to-10 range is counterproductive, causing your muscles to tense up rather than release, and a massage should never stay at that intensity for the whole session.
Good therapists check in periodically, but don’t wait for them to ask. If the pressure is too much or not enough, say so. You can request lighter pressure during a deep tissue session or ask for deeper work on a stubborn spot during a Swedish massage. The style you booked is a starting point, not a rigid contract. Temperature, music volume, and even whether you want to talk or stay quiet are all fair game to mention.
What to Expect Afterward
Some soreness after a massage is normal, especially after deep tissue or trigger point work. This is similar to the feeling you get after a hard workout. It typically shows up within 12 to 24 hours, peaks around two to three days later, and resolves within about a week. Lighter styles like Swedish massage rarely cause any soreness at all.
You’ve probably heard that you should drink a lot of water after a massage to “flush out toxins.” This is one of the most persistent myths in the massage world, and there is no scientific evidence to support it. Massage does not squeeze toxins out of your muscles and into your bloodstream. That said, staying hydrated is always a good idea, and having some water after your session is perfectly fine. Just don’t worry that skipping a glass will undo the benefits.
Tipping and Payment
The standard tip for a massage is 20 percent of the service price. If you purchased a package deal or used a discount site, tip 20 percent on the original price rather than what you paid. The therapist did the same amount of work regardless of your discount.
Some destination spas and all-inclusive resorts include gratuity in their pricing or add it automatically to the bill. Check your receipt or ask at the front desk before adding more on top. The only situation where tipping isn’t expected is when a self-employed therapist explicitly tells you their rate is all-inclusive. If the spa owner personally performs your massage, you’d still tip the standard 20 percent.
Checking Your Therapist’s Credentials
Licensed massage therapists must meet education and testing standards set by their state before they can practice. Most states maintain a public database where you can look up a therapist’s license number, current status, and whether they’ve faced any disciplinary action like fines or suspension. A quick search on your state’s professional licensing website takes less than a minute and confirms you’re working with someone who has met the minimum training requirements. If a therapist can’t provide a license number or gets evasive when asked, that’s a clear signal to find someone else.