What a bunch of bologna!!! No pain, no gain in all industries needs to just go somewhere else. Pain is not a badge of honor. Pain is not a sign that something is working. Pain is a signal to do something different.
The “No Pain, No Gain” phrase gained popularity in the 1980’s with Jane Fonda and her exercise programs. I remember listening to these records as a kid. There are many versions of this phrase, but none as pervasive as Jane’s. How many of us have endured pain and injuries of all kinds because of the reach this messaging had in so many industries. In fitness, we have been trained to think if we don’t “feel” the workout after then it’s not doing anything. In massage, we have been led to believe that positive change only comes from discomfort.
Discomfort. I use that word specifically as it is the one that is often chosen to describe the sensation that you should feel during a massage on areas that are sore. But what is discomfort? I can tell someone that it shouldn’t hurt, you shouldn’t tense up or hold your breath, however that isn’t always helpful. I know because I am the same way. I grit through the pain sometimes.
Pain is subjective. This is often what makes the pain chart so confusing, especially if you’re an overthinker. Add on to the fact that people tend to question our experience with pain. One person’s 4 is another person’s 10. It’s just the way it is, and we need to start believing people when we ask these questions instead of making them feel anything other than heard.
You should never be in pain during a massage for any longer than the time it takes for you to say something and the therapist to react. Yes, there are times that areas are far more sensitive than even the client may think and the therapist may cause a moment of pain. It should end there. Full stop. Anything longer than a moment will most likely cause bruising, skin soreness, or lasting pain.
There are plenty of types of techniques to utilize that do not cause pain or do not cause several days of discomfort. In fact, just slowing down and using less pressure can significantly reduce that amount of discomfort you may feel from massage. There are also tools that utilize little to no pressure that produce amazing and longer lasting results. If you are someone who has grown accustomed to deeper pressure, these lighter techniques make the deeper feel more soothing.
So what level of discomfort should you have? Well, none really. But if you are still accustomed to a deeper massage keep these things in mind
- Your pain level should not exceed a 6-7 on YOUR pain scale. If you are not sure what that is, then less is more.
- You should not have to hold your breath, tense any other part of your body, or feel relieved when the work is done.
- Some areas are going to be more sensitive than others. Let your therapist know ahead of time if you know of any.
- Tell your therapist if an area is sensitive when they massage over it. The therapist should adjust their pressure/technique
- No therapist should ever say. “it will just be another minute,” or “breathe through the pain,” when they are working on you. You will end up sore after your massage.
- If your skin is sore to the touch that means the massage was too deep in that area. This can happen even when pressure is adjusted immediately upon communication. Soreness can also happen with even the lightest of techniques but should not last longer than 3 days.
- COMMUNCATION IS KEY. You are the only person that can feel pain in your body. No one can “find” the painful spots. Therapists can feel tissue and texture changes, not pain. You should always feel comfortable to say when something is painful or too much or you just don’t like it.
Massage works best when it has a calming effect on the nervous system. Inflicting pain is counterintuitive to that process. You really should not feel worse when you leave a massage. And if you always feel worse when you leave a massage, then another modality may be a better fit for you. Bodywork offers something for everyone!
Background: I used to be the super deep therapist who took the no pain no gain approach. I would make sure my clients felt what I was doing and hoped for 2 days of soreness (never more.) From the beginning of my career, I saw clients return with the same issues over and over again. I knew there had to be a better way. There had to be a way that someone could live their normal life And have longer lasting results from massage and bodywork. I have since discovered several modalities and mentors who have proved this thought. You can have a firmer pressure massage with lighter techniques that give deeper and longer lasting results. The bonus of having actionable and digestible steps to continue feeling better is the icing on the cake in your journey to reclaiming your life.