8 Types of Massage and Why They’re Beneficial for People Over 50

4. Myofascial release massage

A myofascial release massage incorporates slower, deeper pressure as part of an integrated plan for loosening and aligning joints and muscles for a longer-lasting reduction in pain. Weintraub says that it was developed by a biochemist, Ida Rolf, who created a treatment called the 10 Series, consisting of 10 treatments, during which the therapist tackles various aspects of pain and blockages. Today the practice is known as "Rolfing."

Generally the therapist will begin by focussing on chest, shoulders and rib cage to enhance breathing, then work on the ankle, hip, shoulders, head/neck/jaw, and so on. “The idea is that you're sort of re-posturing the body over 10 sessions," says Weintraub.

Terrance Walless, clinical specialist in geriatric physical therapy with the Center for Better Aging in Chicago, explains that targeted myofascial release (which he also refers to as “soft tissue mobilization”) is more effective than a relaxing Swedish massage because the technique is more focussed on specific fibers.

One review of randomized trials found that myofascial release can help reduce pain and improve physical function across a range of conditions, although the researchers noted that study quality varies and more research is needed. According to Walless, this technique is especially effective for individuals with mobility issues; for instance, someone who has lower-back pain or has had shoulder surgery, when soft tissue mobilization can help reduce scar tissue.

He says that someone with plantar fasciitis may find a general foot massage with long strokes more relaxing than a myofascial release massage, but the myofascial release treatment would be more effective because “the goal is to improve your function and reduce your pain.”

Benefits

• Can help manage scar tissue
• Relief of deep muscle pain
• Relaxing of tight muscles
• Relief from tension headaches, low-back pain, tight shoulders, etc.
• Longer-lasting effects
• Relax tight, clenched muscles from TMJ jaw condition

Who it’s for

• Anyone who wants targeted improvement on focused areas
• Someone who has plantar fasciitis or TMJ, or who is recovering from shoulder surgery

5. Neuromuscular/trigger point massage

Both ”trigger point massage” and “neuromuscular massage” refer to the same thing, a technique where pressure is applied to tight points in order to soften the muscle and reduce pain.

Weintraub says this style is based on the idea that “trigger point knots often refer pain further away, and so if you know where the referral points are, you can press here and make something over there stop hurting.”

This massage style was developed by cardiologist Janet Travell, who observed that chest pain on a patient’s left side (referred pain) was reduced if she applied pressure elsewhere.

Benefits

• Relief of deep muscle pain
• Relaxing of tight muscles
• Relief from tension headaches, low-back pain, tight shoulders, etc.
• Longer-lasting effects

Who it’s for

• Anyone with specific pain issues.
• People who prefer pressure-point work over flowing strokes.

6. Acupressure

Acupressure may look similar to trigger point massage, but the analysis of why you press at specific points is different. With roots in Chinese medicine, the practice contends that “energy meridians” run along the body and “blockages” in certain areas trap energy and prevent it from flowing to other areas. As with trigger point therapy, the theory is that you apply pressure in one area to release the energy blockage and relieve pain elsewhere.

Research suggests this approach may have some benefits: A systematic review of studies found acupressure can help relieve a variety of types of pain, including low-back pain and chronic headaches.

Although trigger point therapy and acupressure are distinct practices and trigger point therapy is based on Western science, Weintraub says studies show that trigger point maps and acupressure/acupuncture maps have substantial overlap. Unlike most massage, acupressure is typically performed over your clothes.

Benefits

• Overall maintenance
• Reduced muscle tension
• Relaxing of tight muscles
• Relief from tension headaches, low-back pain, tight shoulders, tinnitus, etc.
• Longer-lasting effects

Who it’s for

• Those with specific pain issues
• People who prefer pressure-point work over flowing strokes
• Those who prefer to not remove their clothes for a massage

7. Thai massage

While the practice is called “massage,” this Thai approach resembles stretching more than it does a traditional massage. Thai massage combines assisted stretching and yoga poses with Chinese medicine and Ayurvedic techniques where a massage therapist guides your body through the poses. The routine usually takes place on a mattress or thick floor mat verses on a massage table.

Weintraub explains that this guided stretching, based on an energy flow and meridian system, is much more complicated than the sort of stretching many of us are accustomed to, and that Thai massage also incorporates point pressure. He describes it as a full-body tune-up experience that uses full-body stretches instead of flowing strokes. Walless adds that stretching is particularly important as we age because it’s “very beneficial as it relates to balance and fall prevention.”

Benefits

• Overall maintenance
• Full-body relaxation
• Relaxed, well-stretched muscles

Who it’s for

• People who like getting stretched
• Those who may be more comfortable on a large mattress than a narrow massage table

8. Lymphatic drainage

Lymphatic drainage is trending on social media right now, but Weintraub warns that there is a big difference between what it is intended for and how it’s being marketed.

The lymphatic system is a network of vessels and glands that help drain excess fluid, filter out germs and support the immune system. Lymphatic massage can help stimulate this system, encouraging the movement of lymph fluid and potentially reducing swelling and promoting circulation.

While many salons promote lymphatic drainage for general detoxification and overall wellness, Weintraub says that it is mostly intended for post-cancer surgeries and for older adults whose skin may be too thin or sensitive to handle other forms of massage.

He describes the technique as “extremely light, barely touching pressure on very specific areas to try to get trapped lymph.” He explains that these vessels are very close to the surface and are part of the immune system that processes and releases toxins. This light pressure helps to decongest the lymph nodes and vessels and can also reduce swelling and promote circulation. In addition to cancer survivors, Walless adds that lymphatic drainage can be beneficial for people with pitting edema, a type of swelling caused by excess fluid in the body’s tissues. He underlines the importance of only going to experienced therapists for this practice. With lymphatic drainage, it’s essential that “the strokes go in a specific direction to relieve that pressure,” so if the massage therapist doesn't know what they're doing, “they will probably exacerbate that issue.”

Benefits

• Local decongestion of lymph
• Alleviates pitting edema

Who it’s for

• Post–cancer surgery patients
• People with pitting edema
• Older adults with thin skin that can’t handle other styles of massage

Choosing the correct massage style

Walless says that massages can be relaxing and promote circulation, but overall, soft tissue mobilization is more appropriate when there is pain, injury or a functional limitation. While he acknowledges that deep tissue massage can be helpful, Walless notes that for some older adults (particularly those who are new to massage), the strong pressure could lead to more soreness than expected. As such, he suggests starting off with a more relaxing Swedish massage before trying stronger massage forms.

Finding the right therapist

It may be just as important to choose the right therapist as it is to choose the correct style of massage. Cancer survivors, people with pitting edema or anyone who recently underwent surgery will have specific considerations, and Walless adds that anyone with skin sensitivities should alert their therapist so they avoid using oils or creams that could be problematic.

He explains that some medications, like blood thinners, must also be factored in when getting a massage, and trained massage therapists have the required expertise to do this: “A licensed therapist will know to ask about blood thinners before applying deep pressure, or will recognize signs of lymphedema, which change the approach entirely. For older adults, who often have thinner skin and bruise more easily, that expertise matters.”