What is too much? What is just enough? How deep should a massage be?
In reality, there’s never too much for a massage. In the article “Understanding Massage Pressure Levels” by Shawn White, the best massage pressure level is whatever feels comfortable for you. Our bodies respond differently to pressure or pain. What might be light for you may be deep for others. For therapists, what you believe is the pressure of the force you are applying might be different from what the clients seem to be receiving.
To choose the ideal massage pressure that suits you, it is essential first to understand the differences in pressures. This will help you select the perfect massage to satisfy your body’s needs and complement your journey towards a more nourished life.
Just like various nutrients replenish different parts of your body, different massage pressures target specific layers of muscle and tissue, providing distinct benefits that contribute to your overall physical and mental health.
The different pressures of massage:
1. Light Pressure
According to Diana Bottorff in “The Best Massage Pressure For You,” light pressure commonly uses minimal force, including gentle strokes. It uses Swedish massage techniques that create a wave-like feeling in the body. This type of pressure emphasizes the outer layers of the body to promote relaxation, reduce stress, and improve circulation. This is best for people who have sensitivity to touch and prefer a more gentle approach.
2. Medium Pressure
In the article “Understanding the Pressure: Exploring Different Types of Pressure in Massage Therapy,” medium pressure is defined as the type that includes the use of moderate pressure to the muscles and soft tissues. It focuses on applying enough force to penetrate those deeper layers, yet gentle enough to keep things comfortable and enjoyable. This technique is employed in sports and deep tissue massages, where stronger compression is used to release trigger points. This is best for people who seek to ease muscle pain, improve flexibility, and boost their overall sense of well-being.
2. Deep Pressure
In the same article by Bottorff, deep pressure is defined as a massage pressure that focuses on reaching the deeper layers of muscle fibers by applying a stronger level of pressure that is both slow and intentional. This type of pressure is mainly used to release tension and address chronic pain and tightness. This is best for people who want to break knots, enhance their range of motion, or regain their mobility.
Now that we are more knowledgeable about the different types of pressures in massage, it’s also important to remember that what you consume after your session is equally important for your overall well-being. A proper post-massage nutrition can enhance recovery and maximize the benefits of your massage.
Protein-rich Foods
Written in the article “Muscle Ache After Massage: Common Causes and Relief,” massage, especially deeper pressures, can create microscopic tears in muscle fibers, which is a normal part of muscle work. According to the article “Post-Massage Food: Complementing Relaxation with Nutrition,” protein helps in muscle repair and recovery as it is the building block of muscle tissue. Here are high protein foods can help reduce soreness and develop stronger muscles:
- Chicken breast
- Lean beef
- Fish
- Peanuts
- Peanut butter
- Eggs
- Greek yogurt
- Milk
Hydrating Foods
Hydration is important after getting a massage, which helps release toxins from the body. As written in the article “Best Foods to Eat After a Massage for Recovery, Relaxation, and Hydration,” hydrating foods significantly enhance detoxification and promote overall well-being after a massage session. Here are water-rich foods that can help you maintain hydration and feel refreshed:
- Watermelon
- Strawberries
- Orange
- Cucumber
- Tomatoes
- Skim Milk
- Coconut water
- Plain Yogurt
- Soup
At Massage Daily PH, we believe in a holistic approach to wellness. Understanding the different pressures of massage allows you to adjust your experience according to your individual needs. This approach can improve your relaxation experience, relieve continuous pain, and nourish your mind and body from within and out.
UPLB Intern, Trinity Nicole Policarpio