Massage questions answered - Part 3

So, this is it, the final instalment of my massage guide. Or is it? If you'd like to see more, or have questions that I haven't covered, just let me know. Leave a comment, or e-mail me, with your massage questions and I'll be happy to answer them - or give it my best shot anyway.


What happens after the massage?
This will differ a little depending on the therapist and location. In general, you will be given some time to relax after the massage, before getting off the couch/mat and getting dressed. If there is a separate reception or sitting area you will usually then move there from the massage room.
You will often be offered a drink, as fluid intake is important after a massage.
The therapist will give you a feedback from the massage, and some care advice. This will cover firstly what response to expect from the massage, and how to care for yourself immediately afterwards. You may also be given suggestions to address the issues you came to treat, or which were found during the massage. This might be stretches you can do at home, or diet or exercise advice.
Payment will be taken (if not taken before the massage) and you may be offered the chance to book your next appointment.


What are the after effects of massage?
Massage affects everyone differently, and your reaction will also depend on the treatment you receive. However, there are some general points to look out for.
After your massage, especially a relaxing or de-stressing massage, you should feel calm and rested. This may cause temporary feelings of sleepiness or fatigue.
The muscles and joints of the areas treated should feel looser and more flexible. After a vigorous massage, you may experience aching in the areas treated; this should fade within 24 hours. 
You might feel thirsty, and it is recommended you drink plenty of water after the treatment.
Massage can cause a need to urinate more frequently, and/or an increase in bowel movements.
At times massage may produce a heightening of emotions and teariness; if this occurs be compassionate with yourself and take time to acknowledge the feelings.
Occasionally massage can cause flu-like symptoms or headache for up to 24 hours.
These, and other, reactions, are perfectly normal and part of your body processing the changes brought about by massage. However, if you are at all worried about a reaction, speak to your therapist for advice and guidance.


How many sessions will I need?

If you have massage to treat a specific pain or issue, it will depend on how deep rooted the condition is, and how long you have had it, as well as your general fitness level and age. It may take one session, or several.

It feels great, but how often can
you indulge?

If you don’t feel any improvement after 3 or 4 sessions, it’s time to review your treatment with your therapist and discuss alternatives. You could try another approach, either with the same therapist or another, or need a different type of treatment. You may also want to consider other factors that are hindering recovery.
A lot of people choose to have massage on an on-going basis for maintenance or prevention of issues; this can be monthly or every 6 weeks.
Of course, if you have for example, upper back ache from hunching over a computer for 10 hours a day, and after your massage you continue to hunch over a computer for 10 hours a day, you may experience temporary relief but the pain is going to return. This is where your therapist will discuss with you changes you could make to your lifestyle to reduce the strain on your body and mind, helping you to look after yourself.


How often should I have massage?
There is no reason not to have relaxing massage everyday, although this is seldom practical. It is usually advisable to have at least a few days break between remedial massages to allow the body to recover.
For treatment of a particular issue, such as a physical pain or a highly stressful time, massage once or twice a week is recommended for a short period. As this issue is resolved, it is usual to reduce to fortnightly massages, and then to monthly or 6-weekly maintenance or preventative massages. The frequency can be increased again if another specific issue arises.
Of course, you may just want one or two massages as a treat, or to help at a specific time, and this is fine too.


How much should I pay for massage?
Prices for massage will vary according to area, the experience of the therapist and the venue (a luxurious spa will generally cost more than a home-based therapist).
The most important thing is that you feel comfortable with the amount you are paying, and that you are getting value for money. If you feel it is too expensive, you will not be relaxed, or will have unrealistically high expectations of the massage and so inevitably be disappointed. Conversely, paying a low price but not getting an effective massage, or more importantly not feeling that you can trust the therapist, is a false economy.
A word on discounts – if you are looking for a new massage therapist, trying people out when a discount comes up can be a cost effective way to see a range of therapists. However, once you find someone that you like and want to build a relationship with, relying on temporary deals is going to get in the way, and mean you can’t have massages when you need them. It’s preferable to find someone within your price range. Many therapists offer loyalty schemes for regular clients, which may help.


Should I tip?

Tipping is not expected for massage, so there is no need to, your therapist will not be offended or feel they have disappointed if you do not give one.
However, if you feel you have received excellent service, and are really pleased with your treatment, and would like to give a little more, a small tip is usually greatly appreciated (although some clinics have a no tipping policy). As a guideline, round up the fee to the nearest £5, or add up to about £5.


What if I’m not happy with the massage?
As therapists, we always want our clients to walk out of a massage feeling 10 feet tall and dancing on air, but of course, sometimes this won’t happen.
If at all possible, speak up during the massage, so the therapist can respond immediately to your concern, especially if it relates directly to the work. Examples would be if you want a firmer massage, or you don’t feel a problem area has been given sufficient attention. While this can feel a little awkward, and sometimes we’re a bit embarrassed to speak up, this is the best way to get the most from the treatment, which you are, after all, paying for. The most common response will be to adjust the massage as you request; as therapists we’re usually grateful for feedback. Sometimes the therapist may not agree, but should explain why they don’t think that action is appropriate.
After the massage, you may decide that the therapist isn’t for you and simply not use them again. Alternatively, if you do want to express your unhappiness, your first option is to speak to the therapist, whether at the end of the appointment or at a later point, to explain the problem. Although they can’t change your experience, they can take the feedback on board for the future, and provide any relevant explanation. The outcome will obviously depend a lot on the circumstances, but if appropriate they may agree to a refund or discount on a future treatment. Bear in mind that refunds will not be given if you didn’t like the particular style of that therapist, or based on your expected outcome, but may be if the massage was not what was described and agreed between you at the outset.
If the therapist is not able to resolve the issue to your satisfaction, and they are employed by a clinic or equivalent, your next option is to speak to their manager.
In serious cases that can’t be settled this way, you can take your complaint to the professional body (assuming the therapist is a member of one) for resolution.


What if I don’t like the therapist?
Don’t see them again, find someone who you do feel a rapport with. Massage requires a trusting relationship, and for both parties to feel comfortable. Sometimes people just don’t hit it off; if this is one of those times, just move on. The therapist will understand that, although there is no need to explain if you don’t want to. It can work the other way too, so if a therapist suggests you see a colleague, don’t take it personally. Of course, it is equally likely that they have referred you as they think someone else’s skills are better suited to provide what you need.


How do I make the benefits of massage last as long as possible?

Try to take time out before and
after your massage

There are a number of steps you can take to maximise the benefit you receive from your treatment. This starts before the massage; think about what you want from the massage and communicate this clearly to your therapist, and try to take a bit of time before the massage so you’re feeling as calm and relaxed as possible when you arrive (see also “How should I prepare before a massage?” in Part 1).
After the massage, again try not to rush straight back into the hustle and bustle of life. If you can (and depending on the time of your massage) take the rest of the day out, relaxing or doing things that you find fulfilling. Even if this is not possible, sit quietly for a while, maybe read a book, or go for a herbal tea (not coffee) before going back to work. In this way you prolong the feeling of “me time”, and let your body and mind enjoy the respite from stress and strain (physiological and psychological) that massage provides.
Fluid intake is important after a massage; slight dehydration can bring on mild headaches or a “fuzzy” head. Water, herbal tea or weak juices are all good; avoid tea or coffee, or alcohol.
Massage will have brought movement and freedom into your body, but if it has formed the habit of being tight and restricted, it may “try” to revert to this state automatically. You can discourage this by maintaining gentle movement, exploring the range of motion you have in the muscles and joints, and so giving your body time to adapt to a new state. However, gentle is the key word here. Overreaching your comfortable range, by pushing a movement, lifting something heavy or “flinging” a limb around, can do more harm than good. While your muscles are relaxed and loosened, so you can move more than you are maybe used to, the risk of damaging a muscle through trying to over-use it, is increased. So take it easy, no exertion after a massage. It is usually best to avoid exercise for the rest of the day, although there are exceptions, such as pre-exercise sports massage. If in doubt, discuss with your therapist.
The last point is that the effects of massage can be cumulative, so if you are able, see your therapist again while you are still feeling some benefit. In this way you and your therapist together can bring about an on-going improvement in your well-being.

Massage questions answered - Part 2

Here is Part 2 of my massage guide, focussing on the questions that may come up during the massage. I hope these are helpful. If you still have burning questions I haven't addressed, let me know and I'll try to fill the gap.


Why is my therapist asking me so many questions?
Before carrying out a massage, a therapist will complete a consultation with you. This is usually more thorough on your first visit, and then follows up on any issues and changes for subsequent visits.

Before your massage, you'll have a
consultation and a chance to ask questions

The consultation will usually cover medical history and your current health, lifestyle questions and your reasons for having massage. This allows the therapist to build up a picture of your needs and wishes, to determine what will be the best treatment for you. Some of this will be identifying contraindications, i.e. factors (usually medical) that mean massage is not appropriate, or needs to be modified or restricted in some way, to avoid injuring you, or making a condition worse. Other questions help us anticipate what issues you may have and how your body may respond to massage, for example, if you do a lot of sport, we expect you to have well toned muscles that will require more vigorous massage; a lot of time at a computer can cause a typical pattern of stiffness around the upper back. Tension from physical causes responds to massage in a different way from tension caused by stress or emotional factors. With this information we can therefore tailor the massage before we start, and so address issues more quickly. 
The consultation is also a chance to get to know your therapist a bit more, so you feel more comfortable, to slow down and relax from whatever you were doing before you came into the massage room, and an opportunity for you to ask any questions you may have about the massage.


What does my therapist need to know?
There is a lot of information the therapist needs to ensure they can carry out a safe and enjoyable treatment, and address your needs. The therapist will ask you about a number of things in the consultation (see “Why is my therapist asking me so many questions?” above).
However, if there is anything specific you think is relevant that they don’t cover, make sure you mention it – it is not feasible to ask every possible question. This might include for example, unusual medical conditions or history, side-effects from medication, a recent incident that has affected you, a prior experience with massage, or a specific reason for wanting massage today.


Why won’t my therapist massage me?
There are a number of situations when massage is not suitable, and may cause harm to the recipient. For example, inflammation or a recent injury can be made worse by massage. Certain medical conditions require medical consent, i.e. your therapist will ask you to consult with your doctor to ensure massage is safe before proceeding. This will include cancers, serious heart problems and some autoimmune conditions amongst others.
Most therapists will not massage women in the first trimester of pregnancy, due to the high risk of miscarriage in this stage. After this, they may massage pregnant women, or chose to refer to a therapist trained in pregnancy massage.
In these circumstances your therapist should be able to explain to you why they will not treat you, and discuss the options and alternatives. 
The therapist may also decide not to massage you if they feel that they are at risk, for example if you have been drinking. Massage can heighten the effects of alcohol consumption which can be dangerous for you and them.
A therapist may decide that they do not want to treat you, because they do not feel comfortable with you, or because they do not have the skills you require, and suggest that you find another practitioner. In this case, that person is probably not the best massage therapist for you. 
See also “What if I don’t like the therapist?” in Part 3.


Do I talk to the therapist during the massage?
In general, you will get more out of the massage if you are quiet and relax during your treatment. This will also allow your therapist to concentrate on the massage.

Massage is your time, so make
sure you are comfortable

However, there are some exceptions – if something feels odd or painful, it’s important to let your therapist know; equally, it can be useful to say when something feels good, or “hits the spot”. Speak up if you need anything – a shift in position, a tissue, or a bathroom break – this is your time so make sure you are comfortable to get the most from it.


What if I get cold during the massage?
Tell your therapist – they can do something about it, whether it’s adjust the heating, add more towels/blankets, or massage you more vigorously.
The same applies for any source of discomfort during the massage – if you need to shift position, blow your nose, go to the bathroom, you find the music really irritating – this is your time, so don’t be afraid to ask for what you need to get the most out of it.


What if I fall asleep?

No problem! This is more likely with a relaxing treatment than with a more challenging remedial massage. The intention of a relaxing or de-stressing massage is to give you some time for yourself, and to listen to your body’s needs. That may be sleep. The therapist will gently wake you if you need to move, and at the end of the massage.
Some people prefer not to sleep, and want to consciously experience the full massage. If this is the case, ask your therapist to wake you if they notice you drifting off (although if you’re really sleepy and keep nodding off, they are likely to let you be after a few times).
Some massages, such as Thai Massage, make extensive use of the interaction between the therapist and recipient as partners, to gain the most from the experience. For this, the therapist may ask you to try to stay awake and attentive to the work of the massage.


What if I get aroused during a massage?
This is a question I get asked a lot by students, as well as friends, about male clients, although in practice it’s rarely, if ever, an issue. So my answer derives from conversations with teachers and other therapists more than experience.
Usually the problem goes away quickly as soon as you’re aware.  If you’re uncomfortable, you can ask for a moment’s break while it does; this also applies if you’re asked to turn onto your back and it’ll become obvious.
In this kind of situation, the massage will usually continue afterwards as normal, but if the arousal continues, either you or the therapist may choose to end the massage.


(It goes without saying that if this is the outcome you are looking for, you shouldn’t be at a massage therapist in the first place.)


What if the massage hurts?
Let the therapist know. Their response will depend in part on what type of massage you’re having, and what you agreed before the massage. A relaxing massage shouldn’t be painful, so the therapist will change their pressure and technique. It also depends on the type of pain. I use the term “grateful pain” for the feeling of achey muscles being worked – it hurts but also feels good, and you know they’ll feel better afterwards. So you may not want the therapist to stop, but it’s still helpful for us to know what you’re experiencing, to better understand how your body is reacting. 
Other types of pain are usually a signal to stop, or at least slow down or have a break. In particular nervy pain, or pain that continues when the pressure is released, are red flags. So tell your therapist; while we look for signs in your body language, we may not pick up a problem straight away.
Most importantly, remember the golden rule, that you are in charge. If it doesn’t feel right to you, then it isn’t right, so speak up. If you’re not sure, speak up, explain what you’re feeling, and the therapist can then discuss with you how to proceed.


See also “Will massage hurt?” in part 1.

Happy Mother's Day

I was originally going to write about how great my mum is, and some of the wonderful things she's done over the years for me, but she knows those, and many more.


So I'll stick to a simple expression of appreciation for her and all great mum's. There are many tributes that have been written to mothers, but a lot are rather more saccharine than suits me or my mum. This is the one that appealed to me.


Happy Mother's Day Mummy. Thank you.

Massage questions answered - Part 1

Are there questions you've always wanted to ask about massage, but have never had the opportunity, or have been a bit embarrassed? Well, I've decided to help you out, by providing some of the answers. In Part 1 of my massage guide, I focus on pre-massage questions.
Look out for parts 2 (during massage) and 3 (after massage) over the next few weeks. And if you have pressing questions I've missed (I'm sure there are loads) leave a comment, e-mail or text me; you could be the start of Part 4.


How should I prepare before a massage?
There are a number of things you can do to make sure you get the best from your experience.
Think about why you are having the massage and what you want to get out of it. You are then in a position to clearly communicate this to your massage therapist, so they can try to meet your expectations (within reason of course!) It also allows you to better assess at the end whether the treatment was beneficial.
Try to leave plenty of time for your massage, so you are not rushing to get there, and arrive relatively calm (especially if you are having a relaxing treatment). This also ensures you don’t miss out on treatment time through being late.  If you are going to a new location, make sure you know the way, and where to park, again to avoid any unnecessary hassle before the treatment.
It’s better not to eat in the hour before massage, and not to have a large meal for 2 hours beforehand. Also avoid drugs or alcohol, and stimulants like caffeine. Make sure you are clean and fresh – if you’ve been exercising, have a shower before going for a massage. If you’re having a facial massage remove heavy make up – you may also want to do this if you’re going to have your face in a face ring (for a back massage for example).
See also the question below on what to wear for massage.


What sort of massage should I choose?
That depends! Think about what you want from a massage, or don’t want. Then do a little bit of research – speak to friends who have massage, and to therapists you know, or think you might want to visit. There is a lot of information on the internet, both on the pages of therapists offering the treatments, and more general information pages such as this.

Choose a massage that appeals to you

In general, chose an option that meets any specific needs and that appeals to you – you’re less much likely to benefit from a treatment you think sounds “weird” or is more intrusive than you’re comfortable with. Of course practical factors like availability in your area and price also come into the decision.

How do I find a massage therapist?
Often the best way is through recommendations or referrals, either from friends or from other health care or complementary providers you may be seeing. If this is not possible, search online, in local directories, or look for cards and leaflets in clinics or health care centres near you.
Some things to look out for are firstly, their training – are they qualified in the services they offer? Secondly, are they insured – this shows a professional approach, and protects you and them in the unlikely event something happens. Ask to see certificates for training and insurance if these are not on display. Thirdly, are they a member of a Professional Association? This will mean they abide by a code of ethics, and carry out on-going development to keep their skills up to date.


What should I wear?
This depends on the type of massage you are having.
For oil massage, you will remove clothing (but not underwear) on the areas being massaged, so it doesn’t matter that much, although things that are easy to take on and off are helpful. If your back is being massaged, but not gluteals (buttocks) or legs, a loose waistband means you can keep your trousers/skirt on, but jeans or other inflexible trousers/skirts would probably still need to be removed to give access to the lower back. “Sensible” underwear is helpful – by this we mean something sturdy enough that we can tuck a towel into them, to hold the towel in place and avoid oil getting onto the underwear. For a back massage a back opening bra is needed, so the therapist can undo it for the back massage (otherwise the bra has to be removed).
Thai Massage is performed clothed, so wear clothes you can move easily in, like you would wear for yoga. The therapist will usually have loose clothes available if needed. The same applies for Pulsing. If you are having a Thai compress, with your Thai massage, clothes will be provided as the compress can stain. For a Thai Compress on its own you will remove clothes (but not underwear) as for an oil massage, and towels are used to cover the areas not being massaged. For a Thai Foot Massage, the therapist needs access to your feet and legs up to and above the knee, so trousers, if worn, need to be very loose to roll right up so they don’t get in the way, or get cream on them. Shorts are preferable, and can often be provided, or trousers can be removed and a towel used to cover your lap.
Indian Head Massage and other seated massages do not require any clothing to be removed, or any specific clothing. A single layer is preferred, and avoid roll necks or cowl necks that might make it harder to get to the neck. Some people suggest a vest top, but I find that working on a mixture of cloth and skin is harder so prefer a top that covers the back.


I’m uncomfortable about undressing in front of a stranger – does that mean I can’t have massage?
The short answer is – no. There are lots of options for massage without removing clothing.
I’ll say first of all that you should never be asked to undress with someone watching – the therapist will either leave the room, giving you a gown to put on, or a towel or blanket to cover yourself on the couch when you’re ready, or hold a towel or other screen up between you, which they lay over you on the couch without looking.
Indian Head Massage, seated massage, Thai Massage and Pulsing are all options that are performed clothed. You can also have oil massage, for example on the hands, face and scalp, or feet if you’re happy to remove your shoes and socks.
Over time, as you build up a relationship with your therapist, they may feel like less of a stranger. If you want to expand your massage experience, discuss the options with them. For example, you could have a short leg massage whilst wearing shorts. You always have control over what happens in the massage room. It’s almost impossible to give an effective massage with a client who’s uncomfortable, so your therapist will fully respect your choices and work within the boundaries you set.


What should I bring with me?
There isn’t usually anything you need to bring, except of course payment. If you have long hair which may need to be tied up, a hair band or clip is useful. For some massages loose clothes you can move in are needed (see “What should I wear?” above); if you are coming from work, for example, you may need to bring these to change into.


Can I bring my own oil?
Most therapists have a preferred oil that they like to work with and which suits their style of massage. In cases of allergies or reactions, or if you really don’t like their oil, they should have an alternative available. 

Most therapists have oils
they prefer to use

However, if you are particularly sensitive, you may choose to bring your own base oil, which most therapists will use.
Blended oils, containing essential oils or other additives, are a different matter. Unless therapists are trained in aromatherapy, they will not be able to use essential oils at all, as this would be stepping outside of their area of expertise (in the same way that you wouldn’t expect them to provide reflexology or sports massage if they weren’t trained in it).
Aromatherapists will also usually refuse to use oils they have not provided, as they do not know the origin and quality of the oils. This may sound judgemental, but is aimed at protecting you, as well as their reputation, if the oils aren’t what they should be. Of course, if you like essential oils for your massage, an aromatherapist is the person to talk to. 


I’m a bit nervous, what will help?
It’s easy for me to say, there’s no need to be nervous, but of course if massage is something new, or outside your comfort zone, it’s natural to be a bit apprehensive.
Firstly, let your therapist know. You may wish to speak to them on the phone before your appointment. Ask about what will happen at the appointment – knowing what to expect can put your mind at rest. If there is a particular aspect that’s bothering you, like a painful experience with massage in the past, or a part of your body you’re uncomfortable with, there are ways to accommodate this, such as starting with a gentle massage, or not exposing that area until you feel ready.
Remember that at all times during your appointment, you are in control. You can stop the massage, have a break, change the pressure or move to a different area at any point. Sometimes verbal communication is difficult, either because you are face down, or because you are relaxed and sleepy, in which case agree a hand signal with your therapist to let them know when you want a pause. The therapist is there to serve you, and the most important thing is that you have a positive experience.


How long will the massage last?
This will in part depend on what you book. Massages are usually quoted by time (e.g. One hour deep tissue massage…. £45) or state the time (e.g. Full body relaxing massage (90 minutes)….. £60). If this is not the case, ask.
You should also check the terms for the particular therapist – if they book clients every hour, your one hour massage will include time for the consultation, undressing, and redressing at the end, as well as preparing the room for the next client, so you will be on the couch for maybe 50 minutes. Some therapists will allow extra time for the consultation on the first visit in addition to the quoted time. Other therapists will massage for the time quoted, so consultation, changing and turn around times are in addition to the massage time quoted. This is particularly important to know if you have to be somewhere after the massage – it’s best to advise the therapist if this is the case. They can then worry about that, and you get to relax and enjoy the massage.


Will massage hurt?

Deep tissue massage - sometimes a gentler
approach is what your body needs

Massage these days never has the intention to hurt – the days of “no pain, no gain” have passed. It also depends on the type of massage you request – relaxing massage shouldn’t be uncomfortable. However, if you have pain or tension (such as muscle knots) before the massage, you may find it painful when these areas are massaged, especially in deep tissue or other remedial massages. Some areas, such as the gluteals (buttocks) and legs are more sensitive than others so can be less comfortable to have massaged when you have tension. Always communicate with the therapist, so they know how it feels, and ask for a break if you need to. The pain should not feel nervy, or last when the pressure is released – if it does, tell the therapist at once. You can always ask to stop work in an area or to go more gently, remember you always have control. It may of course mean that it takes longer to address your issues, although this is not necessarily the case – sometime a gentler approach is what your body needs.

Private Massage Workshops

Here's a reminder of one of my favourite offerings:

Learn to give an enjoyable massage for relaxation and stress release. Treat your partner, friends and family with confidence. 

Massage is a wonderful way to relax and unwind, both for the giver and the recipient. I‘m lucky enough to experience this most days through my work. Now I’m offering you the opportunity to gain the benefits for yourself, as well as your loved ones, by learning a simple yet effective routine you can use at home.

The fun and informal 3 hour class will start with either a hand or foot massage (your choice) then we’ll move onto a back and shoulder massage, using oil.* 

The classes are for two people, whether you are a couple, friends, or family. I will teach you to massage each other, so each of you will receive individual instruction while the other is massaged.

As well as 3 hours tuition, you will receive a booklet detailing the massage you learn, a bottle of massage oil each and a certificate of attendance.

All this for £99 for 2 people.

Classes are available at the Sohan Jalaiai Centre in Smallford, St Albans and at Revive Clinic in Apsley, Hemel Hempstead. They can be booked for weekdays, evenings or weekends, to suit you.

If you have any questions, or to book, please get in touch with me on 07931 146158 or enquiries@lucindacracknell.co.uk

For more information about me and my massage practice see www.lucindacracknell.co.uk

Please note that this is an introductory massage class only, which will enable you to give massage for relaxation to friends and family. It does not qualify you to practice massage professionally or to charge for massage. It is not sensual or sexual massage.

*Other options are available such as head massage, please ask.