{ Guide to Better Massages: How to Prepare, What to Do, and What to Avoid }

Massage therapy is more than a treat—it is a powerful tool for your physical, mental, and emotional health. To help you get the most out of your treatment, here is a guide on how to prepare, what to expect, and how to care for yourself afterward.

1. Pre-Bodywork Preparation & Hygiene

To ensure your practitioner can provide the best possible treatment, please prepare your skin and body before your appointment:

  - Shower beforehand: Arrive with clean, freshly showered skin. Not only is this polite and respectful to your therapist, a warm shower will help you to relax before your session.

  - Avoid personal care products: Please do not apply moisturiser, lotion, sunscreen, deodorant, perfume, cologne, aftershave, or scented hair products on the day of your treatment. These products leave a residue that interferes with the practitioner's grip and can cause sensory discomfort in a closed treatment room due to strong scents.

  - Avoid heavy workouts or sweaty commutes: Refrain from strenuous exercise or cycling to the clinic right before your session.

2. Clothing & Jewellery

  - Dress comfortably: Wear loose clothing that is quick and easy to remove and comfortable to put back on. Keep in mind that undressing/redressing is part of your treatment time so the quicker you get on the table, the more massage you receive!

  - Jewellery: Leave jewellery at home or remove it while you’re in the car or waiting room to avoid this eating into your treatment time too. Sadly it’s not not uncommon for people in their post-massage relaxed state to misplace, leave behind, and even completely lose jewellery between the clinic, car, home.

  - Draping: For table massages, your practitioner will leave the room while you undress to your comfort level. Some people keep underwear on, some remove it. Choose what feels right for you.You will be draped with sheets or towels at all times, with only the area being worked on exposed.

3. Food & Drink Guidelines

  - Meals: A large or heavy meal right before a massage can make lying face down uncomfortable. You also don’t want to be hungry as this can make it hard to let go and relax. So if you feel hungry leading up to your massage appointment, have a light snack 1 hour before so you're not digesting a meal during your session. 

  - Hydration: Drink plenty of water before and after your visit to keep your muscles pliable, and support detoxification.

  - Avoid Caffeine & Alcohol: Minimise or avoid caffeine and alcohol prior to and immediately after your session, as they stimulate the nervous system and cause dehydration.

4. Arrival & Session Expectations

  - Arrive 5-10 minutes early to avoid feeling rushed or stressed: Give yourself time to fill out the online form (if not done prior), ask questions, use the bathroom and begin relaxing. Taking some long slow breaths, lengthening the exhalation helps you transition into a calm state and will enhance the benefits you're about to receive.

- Breathe & Relax: During the massage, breathe slowly and deeply and let your body be heavy and floppy. You do not need to help by lifting your arm, moving your leg, turning your head, or tensing a muscle unless the therapist asks. If you notice yourself tightening up, take a slow breath out. Let the table support your weight.

  - Communication is key: Your therapist relies on your feedback, so please speak up immediately if you require more or less pressure, or if you feel any discomfort. You are in control of your massage and when we ask how something feels we are looking for honest feedback, not a polite response. Remember that your practitioner cannot feel what you feel. Pressure that seems fine at first may become too much after a few minutes. Say something early. Helpful phrases include:

• “Could you use lighter pressure?”

• “That area is tender.”

• “A little firmer would be okay.”

• “Can we skip that spot?”

• “My arm feels uncomfortable in this position.”

A massage should not feel like something you have to endure. Some techniques may feel intense, especially around tight muscles, but pain is not the goal. You are allowed to change your mind at any time. Small comfort adjustments can make a big difference during the session.

- Give feedback before you go:

After the massage, your therapist may ask how you feel. Give clear feedback. Mention what helped, what felt too strong, and whether there is anything you would change next time. This helps tailor your next appointment. For example, you might say:

• “The shoulder work felt helpful.”

• “The pressure on my calves was too firm.”

• “I would like more time on my neck next visit.”

• “The face cradle felt uncomfortable after a while.”

Good massage is a partnership. The more your therapist understands your comfort and goals, the better they can adjust the session.

5. Aftercare Instructions

Standard Massage Therapy Aftercare - focuses on easing sore muscles and relaxing the nervous system. Some tenderness may occur after massage, similar to post-exercise soreness. This is completely normal; there is nothing to worry about and it will ease within 1-3 days.

What to Do After Massage Therapy

• Drink plenty of water: This helps rehydrate your muscles and flush out released metabolic waste

• Eat whole foods: Choosing nourishing, nutrient-rich foods supports muscle recovery and repair

• Rest and relax: Allow your body time to integrate the treatment. 

• Take a warm bath or shower: Soaking in warm water, optionally with Epsom salts, can soothe any tender or tight muscles

• Stretch gently: Do light, easy stretches only if your body feels ready and comfortable

• Wear loose clothing: Put on soft, comfortable clothes that do not pinch or press on sensitive areas

What to Avoid After Massage Therapy

• Caffeine and alcohol: Skip coffee, energy drinks, and alcohol, as they act as diuretics and can increase muscle tension or dehydration

• Exercise: Avoid heavy or high-impact training as this can strain freshly worked tissue. Walking, light yoga, or a complete rest day is the better option the day of and day after a massage

• Rushing: Avoid jumping right back into a fast-paced or demanding routine

Lymphatic Drainage Aftercare - requires stricter hydration and circulation management to support fluid clearance, waste elimination, and preventing re-congestion in the lymphatic pathways.
  - Extra Hydration: Drink significantly more water over the next 24–48 hours to help your body process and flush out waste.
  - Avoid Heat: Stay away from saunas, hot tubs, steam rooms, and hot baths for 24–48 hours, as heat can induce swelling.
  - Wear Loose Clothing: Avoid tight clothing or compression garments that pinch near lymph node areas (neck, armpits, groin).
  - Light Movement: Short, gentle walks help naturally pump lymph fluid through your system.
  - Avoid Caffeine, Alcohol, & Processed Foods: Refrain from consuming these for 24–48 hours to prevent fluid retention and dehydration.

We look forward to supporting your health and wellness journey. If you have any questions prior to your next session, please feel free to reach out.