How often should I get a massage?

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                           - Just Knead It, Woollongabba Remedial Massage Clinic Blog  - 

Ever asked yourself how often should I get a massage? OR Wondered how your remedial massage therapist determines when you should come back in for another massage? 

As remedial massage therapists we frequently get asked this question. The answer is a tricky one as it is determined by a number of factors and is entirely individual.

This was a difficult blog to write as I am a well aware that everyone is different and responds differently to massage treatment. I want to give you a guide and a set of questions to think about so you can make an informed choice, but also make sure that you understand that this is STILL ONLY A GUIDE!

The best way to determine how often you should be getting treatment is to ask a massage therapist that you trust to give you an honest answer!

So here is a general guide that I go by, as well as the set of questions to go through to determine the frequency of massage treatment.

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Generally, we recommend to our clients who do not participate in much exercise; do not have an overly stressful job and are in relatively good health they come in for a remedial massage within 6 - 8 weeks. This ensures that your remedial massage therapist can keep you 'on-track', prevent and/or identify any major injuries before they occur and help to keep you feeling great.

From here your therapist will determine the frequency of massage treatments based on a number of factors:

• How tight or injured are you are to start off with?
• How well you responded to the previous treatment?
• How often are you exercising?
• What do you do for a living?
• What are your stress levels?
• How much is it going to cost if you do get an injury and have to spend week in week out getting treatment or have time off from sport/ work?
• How often are you participating in additional preventative activities such as pilates, yoga, stretching or self triggering?

The key factors to consider when determining how often to get a massage:

1. How tight/injured are you to start off with? 
   The more tight/ injured you are to start - the more frequently you should get treatment. Often getting a few massages in succession (3 or 4 massages, 4 - 7 days apart) allows you to obtain quick changes in muscle tightness and length, without losing too much of those gains between appointments. Once things start to loosen up and dependent on how you respond to treatment, you can usually start to taper out to every fortnight and then every 4 to 6 weeks.
   
   
2. How well you responded to the previous massage? 
   - If you come back in next session feeling great, with increases in range of motion and/or decreases in pain, your massage therapist should try to lengthen the time out between massage treatments. i.e. from weekly to every 10 days.
   
   
3. How often are you exercising?
   The general rule is the more exercise the more frequent the massage. Also the more intense the exercise the more frequent the treatment.
   
   - Low intensity/volume and/ frequency i.e. a the occasional walk 1 - 3 times/wk for 30mins
   Every 6 - 8 weeks
   
   - Medium intensity, volume and frequency e.g. a short bike ride, jog or a swim for 30 - 45mins 2 -3 times per week Every 3 - 6 weeks
   
   -Moderate to high intensity, volume and frequency e.g. a 10km row, 30 - 40km bike ride or a 60min run 3-5 times a week. As often as weekly, most people generally get one every fortnight, dependent on how your body responds to massage you can stretch it out to 3 -4 weeks.
   
   - High intensity/elite athletes and/or people training for a specific event such as a triathlon, rowing regatta, cycling race or 10km+ run etc. Times when training exceeds 4 - 5 times per week; each session longer than 40mins and/ or you've increased your exercise frequency quickly and/or significantly to prepare for a certain event. We recommend weekly to fortnightly appointments.
   
   The best way to tell how often you need it is to try different lengths between massages and see how the body responds. 
   
   
4. What you do for a living? 
   3 things come to mind to determine the impact of work on your body - Stress, desk work and the physicality of your job. In general the more active the job the more you need treatment, especially because if your body breaks down your ability to generate income is limited. 
   - Physical Jobs -  weekly - fortnightly appointments.
   - 'On your feet all day jobs' - Most commonly receive fortnightly - monthly 
   - Desk Jobs (6 - 8 hrs in front of the computer) - Monthly at the minimum, 
   - High stress jobs - We'd recommend weekly to fortnightly, monthly at a minimum. Studies have shown the impact of stress on your ability to function at work. Check out our page on the impact of massage to productivity, creativity and engagement at work. 
   (Please remember that this is only a guide and does not take into account any other factors!)


5. What are your stress levels? 
   Stress wreaks havoc on the body and your ability to function. If you are in a high stress industry or are finding it difficult to cope with an event in your life that is particularly stressful, getting regular massage i.e. weekly or fortnightly is a great way to help. Massage has been proven to decrease stress, help you to sleep better and function more effectively.  
   
   
6. How much is it going to cost me? 
   This is an important question.
   - If I do get an injury and have to spend week in week out getting treatment or (worst case scenario) surgery is that going to cost more than if I was to take preventative measures?
   
   - How much fitness will I lose or how likely am I to achieve my health and fitness goals if I have time off sport due to a preventable injury?
   
   
7. How often are you participating in additional preventative activities such as pilates, yoga, stretching or self triggering?
   Generally - the less preventative stuff you are willing to do yourself the more frequently you should be getting a massage!

I hope that helps you give you a bit more of an idea about how to determine how often you need remedial massage treatment. Please remember that this is only a guide and it is best to talk to a trusted health professional to determine your frequency of treatment. 

Thanks Kat, 
Director, Just Knead It - Sports and Remedial Massage Woolloongabba