Everyone around you tells you its so relaxing—! But trying massage therapy for the first time can be a little daunting; especially if you’re receiving a therapeutic or deep tissue massage to treat chronic pain or an injury. This guide provides a detailed overview of what happens in a massage to help you prepare and feel comfortable in your first session!
Before Your Session:
Scheduling your appointment
When you book your appointment, it’s helpful to share any relevant health information upfront. This can include chronic conditions, recent injuries, surgeries, or medications you’re taking. You should also mention any areas where you’re experiencing pain, tension, or discomfort. Providing this information helps your therapist tailor the treatment specifically to your needs and avoid techniques that might not be appropriate. You can also specify that you’d rather not be treated in certain areas: such as the feet, if they’re ticklish (quite a common problem, actually), or if you’d rather just work on a single region of the body, such as the back or shoulders.
Arrival and check-in
Plan to arrive between five minutes early or exactly on time. This allows the therapist to finish with the previous client without overlap and ensures that you can be seen promptly at your scheduled time. Arriving too early may cause a wait, while arriving late could shorten your session. Use this time to complete any necessary intake paperwork and to settle in. At our practice, all of the paperwork is online. Most of the time, payments are processed beforehand when you scheduled your session, so no time will be wasted on paperwork or payment— so you can get the full session time! If you have any questions or concerns, this is a good opportunity to discuss them with your therapist before the session begins.
During Your Massage:
Initial consultation
Before the massage begins, your therapist will conduct a consultation. This involves reviewing your intake information, asking more detailed questions about your pain or tension patterns, and clarifying what you hope to achieve through massage therapy—whether it’s relaxation, pain relief, injury recovery, or increased mobility. This dialogue is essential to ensure safety, as some conditions may require modifications or referrals to other healthcare professionals. A “contraindication” is a word that denotes massage may not be viable. A full contraindication like a cold or flu means you may want to wait to receive a massage until you’ve recovered— but something like a rash, sunburn, or small wound is locally contraindicated, meaning the therapist will simply avoid the effected area.
Preparing for Your Massage
You will be given privacy to undress to your comfort level— most therapists will expect for all garments to be removed save for the bottom underwear. Professional therapists use draping techniques, covering all areas of the body not currently being worked on, to maintain your modesty and warmth throughout the session. If you feel uncertain or anxious about undressing, it’s perfectly okay to express this. Your therapist is trained to accommodate your comfort and make you feel secure. You can receive a massage nearly fully clothed! First timers may opt to wear their bras, a pair of shorts, or otherwise to feel more comfortable.
The massage session
During the session, the therapist will use various techniques suited to your needs. For example, Swedish massage uses long, flowing strokes for relaxation; deep tissue massage targets deeper muscle layers to release chronic tension; trigger point therapy addresses specific knots or tight spots. The therapist will check in with you regarding pressure and comfort levels. It’s important to communicate openly if the pressure feels too intense or too light, so the session can be adjusted accordingly.
Massage also influences the nervous system by activating the parasympathetic response, which promotes relaxation and stress relief. Focusing on slow, deep breathing can enhance these effects, helping you let go of tension more fully and improving the overall benefits of the treatment. If you fall asleep during your session, you’re not in the minority. Probably one-third of my clients fall asleep during their massage. Fortunately, most of us don’t mind if you snore.
After Your Massage
Post-session guidance:
After your massage, it’s common to feel deeply relaxed, sometimes even sleepy. Some clients experience mild muscle soreness, especially if deep techniques were used to release tight areas. Drinking plenty of water post-massage supports the elimination of metabolic waste released during muscle manipulation. Gentle stretching or light movement can also help maintain the benefits.
Next steps:
Your therapist may provide personalized recommendations, such as specific stretches, ergonomic adjustments, or lifestyle tips to support your ongoing wellness. Depending on your condition, a series of sessions might be suggested to achieve optimal results. You should feel comfortable asking questions or expressing concerns at any time—good communication is key to effective care.
Massage therapy is a collaborative process centered on your individual needs and comfort. Approaching your first session with openness and clear communication will help create a safe and restorative experience that supports your overall health and well-being.
