Getting Ready for Your Massage: What to Know Before Your Appointment

A massage can help you unwind after a stressful week, relieve muscle tension, or support your recovery after physical activity. But if you've scheduled your first appointment, are trying a new massage therapist, or want to experience a different massage technique, it's completely normal to have questions. Do you need to prepare in any special way? What should you tell your therapist? Is it normal to feel nervous?

The good news is that preparing for a massage is simple. However, following a few basic recommendations can make your session more comfortable and help you get the most out of it.

Know What You Want to Get Out of Your Massage

Before booking your appointment, think about what you're hoping to achieve. Some people schedule a massage to relax after a stressful period, while others want relief from neck or back tension. Others may be looking for a sports massage or recovery-focused treatment after workouts.

If you're not sure which type of massage is right for you, don't hesitate to ask when you book your appointment. A brief description of your goals will help the receptionist or massage therapist recommend the treatment that's most appropriate for your needs.

Share Information About Your Health and Any Temporary Changes in How You're Feeling

Before your massage begins, it's important to tell your therapist not only about any chronic medical conditions but also about anything else that could affect your session.

Be sure to let them know if you've recently had surgery or an injury, have varicose veins, skin conditions, allergies to skincare products, are pregnant, or take medications that affect blood clotting.

It's also important to mention temporary conditions. For example, if you're currently on your period and your massage includes work on your abdomen, lower back, or pelvic area, deeper work in those areas may increase discomfort or make menstrual bleeding heavier for some women. That doesn't necessarily mean you should cancel your massage. An experienced therapist can adjust their technique, reduce the pressure, or use a gentler, more relaxing approach in those areas. For many women, this type of modification actually helps reduce cramping, muscle tension, and menstrual discomfort.

If you're sick, have a fever, a severe cough, a sore throat, or other symptoms of an infectious illness, it's usually best to reschedule your appointment. Your body needs rest while it's fighting an illness, and a massage may place additional stress on your system. Rescheduling also helps protect your therapist and other clients from getting sick. The main exception is when massage has been specifically recommended by your healthcare provider as part of your treatment plan.

Even a common cold can affect your massage experience. During many types of massage, you'll spend a significant amount of time lying face down, so being able to breathe comfortably through your nose is important. If nasal congestion makes that difficult, consider rescheduling for a day when you're feeling better.

Don't Arrive Hungry or Right After a Large Meal

Ideally, eat about one to two hours before your appointment.

Arriving on an empty stomach may leave you feeling weak or lightheaded during your massage. On the other hand, lying on your stomach or back for an extended period after a heavy meal can be uncomfortable.

A light meal before your appointment is usually the most comfortable option.

Wear Comfortable Clothing

Most people feel deeply relaxed after a massage, so the last thing you'll want is to struggle with tight clothing or outfits with lots of buttons and fasteners.

If your massage includes massage oil, avoid wearing clothes that stain easily. Although therapists typically remove excess oil with towels, small amounts may occasionally remain on your skin.

It's also worth thinking about how you'll feel after the session.

After deep tissue work or intensive treatment of specific areas, your skin and underlying tissues may temporarily become very sensitive to touch. This is especially common after work on scar tissue, adhesions, trigger points, or areas of long-standing muscle tension. In these situations, even a waistband, tight elastic clothing, thick seams, or stiff fasteners may cause noticeable discomfort.

If you're receiving rehabilitation therapy, medical massage, or already know that certain areas become especially sensitive after treatment, choose your clothing with those areas in mind. Loose-fitting clothes made from soft, natural fabrics are usually the best choice because they won't rub or put pressure on sensitive tissues. This small detail can make your trip home much more comfortable.

Avoid wearing perfume. Your massage therapist will be working close to you for anywhere from 30 to 90 minutes, so a strong fragrance may be unpleasant or uncomfortable. Perfume can also mix with the scent of massage oils or lotions. If possible, skip heavily scented products on the day of your appointment.

Arrive a Little Early

If this is your first visit, it's a good idea to arrive 10-15 minutes early.

This gives you enough time to complete any necessary paperwork, get settled, ask questions, and begin your session without feeling rushed. If you're running late, let the spa or massage therapist know as soon as possible.

Don't Worry If You Don't Know What to Expect

Many people feel anxious simply because they're unfamiliar with massage etiquette.

A good massage therapist will explain how the session will work, what you need to do, how to position yourself, and when to turn over. If you're unsure whether you should remove certain clothing or how to use the draping properly, just ask. These are routine questions that therapists answer every day.

If you're trying a particular type of massage for the first time or haven't had a massage in a long time, asking questions is completely normal.

Feel free to ask what to expect after the session, how long recovery may take, how often treatments are generally recommended, or whether that particular technique is the best fit for your needs. Open communication helps prevent misunderstandings and makes the entire experience more comfortable.

Speak Up About How You Feel During the Session

A massage should never feel like a test of your pain tolerance. A skilled therapist relies on your feedback throughout the session, so don't stay quiet if something feels uncomfortable.

Let your therapist know if the pressure feels too strong or too light, if you're cold, uncomfortable in a particular position, or if a certain area has become especially sensitive. It's just as important to mention any other sensations you experience, even if they don't seem related to the area currently being worked on.

For example, if you become dizzy, feel nauseated, weak, experience numbness, tingling, or sudden pain somewhere else in your body during the massage, let your therapist know right away. Don't try to wait it out or assume it's supposed to happen. For an experienced massage therapist, this information helps them understand how your body is responding and, if necessary, adjust the technique, reduce the pressure, or even pause the session.

It's also important to remember that every person's body responds differently. Sometimes, working on one area can produce sensations somewhere else. For example, when treating trigger points, pain may be referred to another part of the body. That's why it's always worth mentioning any unusual or unexpected sensations, even if they don't seem connected to the massage.

This is especially important when you're seeing a new massage therapist for the first time, since they aren't yet familiar with how your body responds to treatment.

If You're Seeing a New Massage Therapist, Share Your Previous Experience

Even if you get massages regularly, it's helpful to briefly explain how your body typically responds to treatment. This allows your new therapist to choose the right techniques and pressure more quickly, making the session more comfortable from the start.

For example, if you prefer firmer pressure, have areas you don't want touched, or have found certain techniques uncomfortable in the past, mention that before the session begins. This helps your therapist tailor the treatment to your preferences.

It's equally important to tell them about any unusual reactions your body tends to have after a massage. For example, if you bruise easily, your skin stays sore or unusually sensitive for several days, certain areas swell significantly, or you've noticed any other uncommon reactions, let your therapist know beforehand. Even if these reactions seem normal to you, they're valuable information for someone treating you for the first time.

If you're planning a series of massage sessions, understanding how your body responds allows your therapist to gradually increase the intensity of treatment, give your tissues time to adapt, and adjust techniques when needed. This not only makes the sessions more comfortable but can also help reduce unnecessary discomfort throughout your treatment plan.

Don't Schedule an Extremely Busy Day Right After Your Massage

Many people feel sleepy or deeply relaxed after a relaxation massage. Following deep tissue work, it's also common to experience temporary muscle soreness similar to what you might feel after a workout.

Whenever possible, avoid scheduling intense physical activity or tasks that require your full concentration immediately after your appointment.

When It's Better to Reschedule Your Massage

Massage is generally a safe treatment, but there are situations when it's better to wait until your body has recovered. If you're unsure whether you should keep your appointment, it's always best to contact your massage therapist ahead of time, explain your situation, and follow their recommendations or your healthcare provider's advice.

If you're sick. A fever, chills, sore throat, severe cough, or an active viral or bacterial infection are all good reasons to reschedule your massage. When you're ill, your body is already using its resources to fight the infection, and a massage may place additional stress on your system. Coming to your appointment while you're contagious also puts your massage therapist and other clients at risk. If massage has been prescribed by your healthcare provider as part of your treatment, be sure to let your therapist know about your diagnosis and follow the guidance you've been given.

If you have a severe runny nose or nasal congestion. Even if you otherwise feel well, significant nasal congestion can make your massage much less comfortable. During many types of massage, you'll spend a long time lying face down, so being able to breathe comfortably through your nose is important. If congestion makes that difficult, it's usually best to postpone your appointment for a few days.

If you've recently been vaccinated. After a vaccination, your body needs time to build an immune response. During this period, some people experience soreness at the injection site, fatigue, muscle aches, or a mild fever.

If you're feeling well, a gentle relaxation massage may be appropriate. However, it's often recommended to postpone deep tissue techniques or massage directly over the injection site for a few days. If you develop a fever, significant fatigue, or other symptoms after your vaccination, it's best to wait until you've fully recovered before scheduling your massage.

If you're not sure whether massage is appropriate for your condition. Some situations require an individualized approach. These include recent injuries, surgery, flare-ups of chronic medical conditions, sudden pain with no clear cause, or other unexplained changes in your health. In these cases, don't hide important information or assume that a massage will solve the problem on its own. The best approach is to discuss your situation with your massage therapist beforehand and consult your healthcare provider if needed.

If you decide to postpone your appointment because of your health, let your therapist know as early as possible. This is not only courteous but also gives another client the opportunity to book that time slot.

Preparing for a massage doesn't require complicated rules or special rituals. Simply arrive without rushing, share any important information about your health, don't hesitate to ask questions, and be honest about how you feel during the session. That kind of open communication helps make your massage as comfortable, safe, and effective as possible.

Looking for an experienced massage therapist? Use the specialist directory on our website to find a qualified massage therapist near you who fits your needs.