What does massage actually do?
There are a few phrases we hear all the time that sound scientific or comforting but don’t really hold up when you look closer. Here are a few of the most common massage myths we like to gently clear up—and what’s actually happening in your body instead.
"Massage flushes toxins out of your body." This one has been around for a long time, but it’s not how your body works. Massage improves circulation and lymph flow, but your kidneys and liver are responsible for filtering waste—not your muscles. You don’t need to “flush” anything out after a massage. Just drink water if you’re thirsty, and rest if your body asks for it.
"You’ll feel sore because we broke up lactic acid." Soreness can happen, especially after deep tissue work—but it’s not because of lactic acid. That clears from your muscles pretty quickly after exercise. Post-massage soreness is more likely from the release of chronic tension, increased circulation, or your nervous system adjusting to a new state. It’s not a sign of damage, but it is a sign to go gently with yourself afterward.
"No pain, no gain." Massage should never feel like punishment. Yes, deep work can feel intense. But you should always be able to breathe through it and feel safe. If your body is tensing or bracing, the work isn’t helping—it’s adding stress. We can work deeply and respectfully. You never need to suffer to heal.
"Massage fixes your posture." Massage can support better posture by releasing tension and helping your body move more freely. But lasting change comes from movement, awareness, and sometimes strengthening. We’re not here to "fix" you—we’re here to support your body as it learns and adapts.
So what is massage doing? Massage isn’t magic. It’s smart, hands-on work that supports your body’s own healing process. Here's what that means, scientifically:
Neuromuscular re-education: Massage helps interrupt chronic pain cycles by stimulating mechanoreceptors (pressure and touch sensors) in the skin and fascia. These signals compete with pain signals in the nervous system and can help "retrain" the brain to interpret sensation differently.
Improved circulation: Manual pressure promotes vasodilation (the widening of blood vessels), which enhances blood flow to tissues. This increases oxygen delivery and nutrient exchange, accelerating recovery and cellular repair.
Lymphatic movement: Gentle massage supports the movement of lymph—a fluid that transports immune cells and removes waste. While not a detox in the trendy sense, this helps your immune system do its job more efficiently.
Fascial release: Fascia is connective tissue that surrounds muscles, nerves, and organs. When it becomes restricted, it can contribute to pain and limited mobility. Massage can reduce fascial adhesions and allow tissues to glide more freely.
Nervous system regulation: Touch has a direct impact on the parasympathetic nervous system (rest and digest mode). Massage helps calm the fight-or-flight response, lowering cortisol levels and increasing serotonin and dopamine—which improves mood, sleep, and stress resilience.
Proprioception and awareness: By bringing your attention to neglected or tense areas, massage can improve body awareness and motor control. This helps prevent injury and encourages more balanced movement patterns.
Massage doesn’t override your biology. It works with it.
It’s not about quick fixes. It’s about giving your body what it needs to do what it already knows how to do—heal, adapt, and thrive.
