5 Ways to Maximize Your Massage — From a Therapist Who’s Been on the Table, Too

5 Ways to Maximize Your Massage — From a Therapist Who’s Been on the Table, Too

As a therapeutic massage therapist and occupational therapy assistant, I've spent years helping others manage pain, improve movement, and recover from injury. But I've also been the patient — dealing with my own orthopedic injuries, post-op pain, and the slow process of healing, which is more than just physical.

That perspective changed how I approach every massage session. When you're dealing with chronic pain, surgery recovery, or joint instability, you need more than a relaxing rubdown — you need intentional, therapeutic work that supports your healing.

So here are five ways to make your massage session work smarter for you, especially if you're dealing with injury, tension, or structural imbalance — from someone who knows both sides of the table.

1. Come In With a Goal — Even If It’s Just to Breathe

A massage without a clear goal is like a workout without a plan. Yes, it might feel good in the moment, but it won’t bring lasting change.

Ask yourself before the session:

* Do I want to reduce pain in a specific joint?

* Is my body feeling stuck or guarded?

* Am I simply overwhelmed and need to calm my nervous system?

As a therapist, I tailor each session based on your goals. If you tell me what you’re feeling physically and emotionally, I can choose techniques that align with your body’s needs that day.

2. Be Honest About Your Pain — Including What You’re Not Saying

When I was recovering from an injury, I minimized my pain or pushed through — especially when I didn’t want to seem "difficult" or "dramatic." But this only slowed down my healing. Whether you're dealing with scar tissue, nerve sensitivity, or compensatory tension (like your shoulder overworking because of a hip issue), honesty helps us treat the whole picture.

Tell your therapist:

* Where it hurts, and where you’re overcompensating.

* What types of movements or positions cause discomfort.

* If anything during the session feels too intense or not deep enough.

I promise: We don’t take it personally. We take it professionally.

3. Respect the Recovery Process — Yours and Mine

Having had orthopedic injuries myself, I understand the temptation to "push through" pain or hope one massage will fix months of tension. Unfortunately, healing doesn’t work that way.

Tissue repair, neuromuscular re-patterning, and joint stabilization all take time. A massage can help speed up the process, but it’s not a shortcut.

Your body deserves a compassionate pace. I know because I had to learn that myself.

4. Movement is Medicine — Even Just Gentle Mobility

Massage is powerful, but it doesn’t "hold" unless you reinforce it with movement. This is especially true if you’ve had surgery or injury. After a session, your nervous system is more receptive, your fascia is more hydrated, and your joints have more space — it’s the perfect time to add gentle mobility.

A few ideas:

* Perform simple stretches or active range-of-motion exercises I recommend.

* Take a walk right after your session to integrate the changes.

* Pair massage with your PT or rehab exercises when applicable.

Think of massage as the reset button. Movement is what locks in the change, the integration, if you will.

5. Hydrate, Rest, and Observe Your Body’s Response

This might sound basic, but hydration and rest are foundational to healing. After your massage, your body is actively processing — physically and neurologically. Give it what it needs.

What to do after:

* Drink water to help flush out metabolites and reduce soreness.

* Avoid strenuous workouts right after deep work.

* Observe how your body responds: Does the pain shift? Do you feel lighter? Are your sleep or digestion different?

Bring those observations to your next session. They help us track what’s working — and adjust what's not.

Final Thoughts: You’re Not Broken — You’re Healing

As someone who’s worked through orthopedic injuries, I know how hard it can be to trust your body again. Massage, when done with intention, is one of the few hands-on therapies that doesn’tjust treat pain — it reminds you that your body is still capable of feeling good.

Every session is an opportunity to reconnect, reset, and rebuild your relationship with your body.

Let’s work together to help you move, feel, and live better — not just temporarily, but sustainably.

Written by a therapeutic massage therapist and occupational therapy assistant who knows what it’s like to live in a healing body — and who believes deeply in the power of intentional touch.

By Christina Verdugo, LMT, CEMT, COTA/L

Owner, Sunflower Synergy Massage