Edited by Eleonora Maria Vladimiro, Well.cy
Massage is more than just a luxury we treat ourselves to when we need to unwind. It can also be a complementary form of body care, helping reduce stress, temporarily relieve muscle pain and improve overall well-being.
But here's something worth knowing: not all types of massage offer the same benefits. Some focus on relaxation, others target deeper muscle tissue, while some help manage swelling or support recovery after physical activity.
So, which type of massage is right for you?
1. Swedish massage: For when you need to relax
Swedish massage is one of the most popular and widely practiced massage techniques. It involves gentle to moderate strokes, kneading and circular movements that help relax the muscles.
Who is it for? People dealing with everyday stress, mild muscle tension or difficulty relaxing. It's also a great option for anyone trying massage for the first time.
What can it do? Promote relaxation, ease muscle tension and provide temporary relief from minor aches and discomfort.
2. Deep tissue massage: For stubborn muscle tension
Deep tissue massage uses slower movements and targeted pressure to reach deeper layers of muscle tissue.
It's often used on areas such as the neck, shoulders and back, where muscle tension tends to build up.
Who is it for? People experiencing persistent muscle stiffness or tension, provided they've ruled out any underlying condition that requires a different type of treatment.
What can it do? Provide temporary relief from muscle pain and make movement more comfortable.
A word of caution: Deep tissue massage shouldn't be excessively painful. More pressure doesn't necessarily mean better results.
3. Sports massage: For regular gym-goers and athletes
Sports massage is designed for people who exercise regularly, whether they're professional athletes or simply enjoy staying active.
It combines different techniques depending on the person's needs, the type of physical activity and when the massage takes place.
Who is it for? Runners, athletes, weightlifters and anyone who regularly engages in intense workouts and experiences muscle fatigue.
What can it do? Help reduce muscle soreness and improve how recovered you feel after exercise.
However, scientific research hasn't consistently shown that sports massage directly improves strength, speed or athletic performance.
4. Lymphatic massage: For certain types of swelling
Lymphatic massage, also known as manual lymphatic drainage, is quite different from other massage techniques. It uses very gentle, rhythmic movements to help move lymphatic fluid through the body.
Who is it for? Primarily people diagnosed with lymphoedema or certain types of swelling, when medically recommended.
What can it do? Help manage lymphoedema, usually as part of a treatment plan that includes other approaches, such as compression therapy.
Despite claims frequently circulating on social media, lymphatic massage is not a detox or weight-loss treatment.
5. Shiatsu: For those who prefer pressure over traditional massage strokes
Shiatsu is a Japanese massage technique that uses the fingers and palms to apply pressure to specific points on the body.
It's usually performed over comfortable clothing, without the need for massage oils.
Who is it for? People looking for a different kind of relaxation experience who prefer steady pressure rather than traditional massage strokes.
What can it do? Promote relaxation and potentially provide temporary relief from muscle tension.
However, scientific evidence supporting its effectiveness in treating specific medical conditions remains limited.
6. Trigger point massage: For specific areas of muscle pain
Have you ever had a particular spot in your shoulder or back that hurts when pressed and sometimes causes discomfort in another part of your body?
Trigger point massage focuses on these sensitive spots in the muscles, using targeted pressure to address the discomfort.
Who is it for? People experiencing localised muscle tenderness, provided they've had an appropriate assessment beforehand.
What can it do? Provide short-term relief in certain cases of myofascial pain.
However, not all muscle pain comes from trigger points, and the effectiveness of this technique varies from person to person.
7. Hot stone massage: For a deeper sense of relaxation
Hot stone massage combines traditional massage techniques with smooth, heated stones that are placed on or moved across the body.
The warmth can create a soothing sensation, promote relaxation and temporarily ease muscle stiffness.
Who is it for? People primarily looking to relax who enjoy the feeling of warmth.
What can it do? Promote a sense of well-being and temporarily reduce muscle tension.
Extra care is needed for people with reduced sensation, neuropathy or conditions that affect their ability to feel temperature changes, as heated stones can cause burns.
8. Myofascial massage: For stiffness and limited mobility
Myofascial release focuses on the muscles and fascia, the connective tissue that surrounds them.
The technique involves slow, sustained pressure and gentle stretching.
Who is it for? People experiencing muscle stiffness, limited mobility or specific musculoskeletal problems that have been assessed by a healthcare professional.
What can it do? Temporarily reduce pain and improve mobility. Results vary from person to person, and more high-quality research is needed.
9. Lomi Lomi: The Hawaiian massage for deep relaxation
Lomi Lomi is a traditional Hawaiian massage technique known for its long, continuous and rhythmic movements, which resemble the flow of ocean waves.
The therapist mainly uses their palms and forearms, applying gentle to moderate pressure to different areas of the body. The movements are smooth and flowing, often combined with massage oils to create a deeply relaxing experience.
Who is it for? People dealing with high levels of stress, physical and mental fatigue, or anyone looking for a massage that promotes relaxation and an overall sense of well-being.
What can it do? Create a deep sense of relaxation, temporarily ease muscle tension and help reduce feelings of stress.
Although Lomi Lomi is traditionally associated with balancing the body and mind, scientific evidence supporting its specific therapeutic benefits remains limited.
When should you avoid getting a massage?
Although massage is generally considered safe when performed correctly, it isn't suitable for everyone.
People with suspected blood clots, acute infections, open wounds or recent injuries should take extra precautions. Anyone taking blood thinners, living with osteoporosis, having a history of cancer or recovering from recent surgery should also consult their doctor before trying certain massage techniques.
Massage should never replace a medical assessment if you're experiencing persistent or unexplained pain.
So, which therapeutic massage is best?
It all comes down to what your body needs. Someone dealing with everyday stress may benefit more from a gentle Swedish massage, while someone who exercises regularly and intensely might prefer a sports massage.
According to the US National Center for Complementary and Integrative Health (NCCIH), massage may provide short-term relief for certain types of pain. However, the quality of scientific evidence varies, and no single technique has been proven to be better than all the others.
The key is not to choose the strongest or most popular massage, but to find the one that suits your needs, ideally with guidance from a properly trained professional.
Sources
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NCCIH: Massage Therapy: What You Need To Know. Scientific evidence on the effectiveness and safety of massage.
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Cleveland Clinic: Types of Massage Therapy to Try. An overview of different massage techniques and their uses.
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Cleveland Clinic: Massage Therapy. Information on therapeutic techniques, including deep tissue, trigger point and myofascial release.
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Cleveland Clinic: Get Massage Therapy. Information on lymphatic drainage and other specialized massage techniques.
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BMJ Open Sport & Exercise Medicine: Effect of Sports Massage on Performance and Recovery. A systematic review and meta-analysis examining sports massage and muscle recovery.
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Hawaiʻi Magazine. Cultural and historical background on the Hawaiian massage tradition.
