The truth about massages and flushing out toxins
Few things feel better than lying on a massage table with the scent of eucalyptus or lavender filling the air as a skilled therapist begins their work. Whether it’s at a spa while on vacation, following a chiropractic adjustment or physical therapy session or simply as part of a well-earned weekend indulgence, full-body massages remain one of the most universally loved wellness practices.
But beyond just feeling good, a high-quality massage can also help you reset both your body and your mind. Here’s a look at the benefits associated with massage therapy and who should consider waiting before booking a session.
Are there actual health benefits to massage?
A massage that's performed by a licensed, well-trained therapist can bring a cascade of mental and physical benefits, thanks to the body’s natural response to therapeutic touch.
One of the most well-known of these benefits is stress relief. “Massage lowers levels of the body's primary stress hormone, cortisol, while also increasing mood-boosting hormones like serotonin and dopamine,” says Jonathan Dunagan, lead massage therapist at Valhalla Bodyworks. It can also activate the parasympathetic nervous system, he adds, “shifting you out of your 'fight-or-flight' mode and into your natural 'rest-and-digest' state."
In addition to easing stress, this deep sense of relaxation is one reason massage “can be so effective at reducing anxiety,” says Elizabeth Newman, a licensed massage therapist at Mayo Clinic.
Research shows that massage can also help regulate the body’s sleep-wake cycle, improving sleep quality. It may enhance mental clarity as well by increasing oxygen delivery to the brain, potentially sharpening focus and easing intrusive thoughts.
And for those recovering from injury or trauma, massage also has the potential to support physical healing. “After falls, car accidents or surgery, the body forms protective muscle tension around the affected area,” explains Samuel Yamamoto, an Arizona-based chiropractor, who uses soft tissue therapy in his practice. While such tension helps guard against further harm, it can also restrict blood flow and limit mobility. Massage helps this by increasing circulation and bringing oxygen and nutrients to the area, "to gently loosen tight muscle fibers and encourage healing," Yamamoto says.
In this way, "massage can also reduce pain from certain conditions," says Richard Harris, a professor of anesthesiology and a chronic pain researcher at the University of Michigan Medical School.
Massage can also improve your risk of future injury and help alleviate issues related to repetitive strain, muscle imbalances or poor posture resulting from favoring one side of the body or frequently carrying a child on one hip. “Massage therapy can help this by improving blood flow, breaking down adhesions (tight bands of tissue) and releasing spasms that may have formed,” says Yamamoto.
This combination of effects may also "relieve tension headaches, back pain and improve symptoms of osteoarthritis," adds Newman.
What toxins are released after massage?
Beyond these well-documented benefits, there are widespread claims that massage helps “flush toxins” from the body. While Newman says the term toxins is often vague or misleading, and the exact mechanisms aren't fully understood, massage does support the body’s natural detoxification systems by enhancing circulation and lymphatic flow.
“When muscles are tight, overused or injured, they can accumulate waste products like lactic acid, inflammatory fluids and metabolic debris,” explains Dunagan. "'Toxins' is a catch-all term for these byproducts, which can all contribute to soreness, stiffness and inflammation, if not efficiently cleared by the circulatory system."
Massage can also improve the health of connective tissues by keeping them pliable and well-hydrated.
Additionally, massage stimulates the lymphatic system, which plays a crucial role in removing cellular waste and regulating inflammation. Hydration is key in this process as well as it supports kidney function and further ensures waste products are flushed out rather than reabsorbed. "This is why it’s always recommended to drink plenty of water after getting a massage,” advises Yamamoto.
Who can get a massage?
Massage therapy is generally safe for most people, but there are some situations where caution is advised. “If you’ve recently experienced an acute injury like a sprain, strain or significant trauma, it may be best to wait at least a week or two for the inflammation to subside before scheduling a massage,” advises Dunagan. Massaging too soon can worsen inflammation, he says, especially if there’s visible swelling or bruising.
People with health conditions like heart disease, blood clotting disorders or autoimmune diseases should also consult a doctor before booking a session.
Pregnancy also often requires special consideration. Most massage therapists avoid sessions during the first trimester due to perceived increased risks of complications. However, when performed by a certified prenatal massage therapist, massage during pregnancy "can be highly beneficial," Dunagan notes.
Massage should also be avoided over open cuts, rashes or active skin infections; so these areas should be brought to the attention of your therapist so they can be avoided.
Open and honest communication is key to an overall successful outcome. “When you meet with your massage therapist,” Newman says, “you should feel comfortable expressing your goals and providing feedback if something isn’t going well.”