Injury Prevention for Massage and Bodywork
Ever left a session feeling worse than when you arrived? That usually means something went off track. Injury prevention isn’t just for athletes or therapists — it’s for anyone who gets bodywork. Small choices before, during, and after a session make a big difference.
Think of massage as targeted care, not punishment. Pain that’s sharp, burning, or causes numbness is a red flag. A good therapist checks your history, explains techniques they'll use, and agrees on a pain scale with you. You control the pressure.
Before a Session
Tell the truth about injuries, surgeries, meds, and recent workouts. If you have blood thinners, fever, broken skin, or active infection, skip the treatment until cleared. Ask if the therapist is trained in the method you want — deep tissue, myofascial release, cupping, or other techniques need specific skills.
Warm up your body for five minutes before a deep session. Try gentle neck rolls, shoulder circles, hip hinges, and light walking. Hydrate. Avoid a hard workout right before a deep massage; fatigued muscles are easier to overwork and hurt later.
For therapists: use good body mechanics. Move with your hips, not just your hands. Alternate hands, vary techniques, and take short breaks. Strength training for your core and shoulders lowers the chance of repetitive strain.
Be cautious with exotic or intense methods. Tools like gua sha, cupping, knife massage, or fire therapies can help but need skilled hands. If you feel unusual pain during these, ask them to stop and explain what’s normal and what’s not.
Aftercare & Daily Habits
After a session, keep moving gently. Short walks and light stretches prevent stiffness. Drink water to help flush metabolic waste from worked tissues. If the area is inflamed, a 10–15 minute ice pack can calm it; if it feels stiff and tight, heat helps relax tissue.
Give deep work time to settle. Skip intense training for 24–48 hours after aggressive bodywork. If pain increases, or you get swelling, tingling, fever, or lasting weakness, contact your therapist or a medical pro.
Build injury resistance with daily habits: consistent mobility drills, foam rolling for tight spots, posture checks at the desk, and progressive strength work. Fascia stretching and controlled cross-fibre work can reduce recurring tightness when done correctly.
Finally, trust your body. Speak up during a session, follow clear aftercare, and pick practitioners who listen. Prevention isn’t magical — it’s consistent common sense before, during, and after touch.
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