Most Common Mistakes Clients Make Before Massage

In my work as a massage therapist, I see it all. Clients come in with tight shoulders, busy minds, packed schedules, and very different expectations. Some walk in calm and prepared, while others rush through the door stressed, hungry, or unsure of what kind of massage they even booked. And honestly, that’s completely normal.

That said, there are a few very common mistakes people make before a massage that can limit how good it feels or how long the results last. The good news? Once you’re aware of them, they’re easy to avoid.

Think of this as gentle, friendly advice from someone who wants you to walk away from your massage feeling truly relaxed and refreshed every time.

1. Rushing in at the Last Minute

One of the biggest mistakes I see is clients arriving stressed because they barely made it on time. When you rush, your nervous system is already in “fight or flight” mode. Your muscles are tight, your breathing is shallow, and your mind is racing.

Massage works best when your body feels safe and relaxed.

Why this matters:

If you arrive rushed, it can take a large part of the session just to calm your system down.

That means less time for deeper work and long-lasting relief.

Helpful tip:

Try to arrive 10–15 minutes early. Sit quietly, turn off your phone, take a few slow breaths, and let your body settle. Even five minutes of calm can make a big difference.

2. Not Drinking Enough Water

Many clients show up dehydrated, especially after coffee, workouts, or long workdays. Dehydration makes muscles tighter and more sensitive.

Why this matters:

Well-hydrated muscles respond better to massage. When you’re dehydrated, you may feel sore more quickly or experience post-massage stiffness.

Helpful tip:

Drink water throughout the day before your session. You don’t need to overdo it—just sip regularly. And remember to drink water after your massage too.

3. Eating a Heavy Meal Right Before the Massage

I often hear, “I just ate a big lunch—hope that’s okay!” While it’s not dangerous, it’s not ideal.

Why this matters:

Digesting a heavy meal pulls blood flow toward your stomach instead of your muscles. Lying face down with a full belly can also feel uncomfortable.

Helpful tip:

Eat a light meal or snack 1–2 hours before your massage. Think soup, salad, fruit, yogurt, or something easy to digest.

4. Not Communicating Your Needs

Some clients think they should “just lie there” and not say anything. Others assume I can magically know where it hurts most.

While I do read body cues, I’m not a mind reader.

Why this matters:

Massage is most effective when it’s personalized. Pressure, focus areas, injuries, preferences—all of this matters.

Helpful tip:

Before the session, tell your therapist:

• Where you feel pain or tension

• If you want light, medium, or deep pressure

• Any injuries, surgeries, or sensitivities

• If you prefer quiet or conversation

And during the massage, speak up if something doesn’t feel right.

5. Being Afraid to Say “That’s Too Much”

This one is very common. Clients often tolerate pressure that’s too intense because they don’t want to seem rude or weak.

Please know this:

Pain is not required for massage to work.

Why this matters:

Too much pressure can cause muscle guarding, bruising, or soreness that lasts longer than it should.

Helpful tip:

Use simple words like:

• “A little lighter, please.”

• “That spot is sensitive.”

• “That pressure is perfect.”

Your comfort helps me do my job better.

6. Not Using the Bathroom Before the Session

This may sound small, but it’s important. A full bladder can make it hard to relax, especially during longer sessions.

Why this matters:

If your body is distracted by discomfort, it can’t fully let go.

Helpful tip:

Always use the restroom before your massage, even if you “don’t really need to go.” You’ll relax more deeply.

7. Coming in With Unrealistic Expectations

Massage is powerful, but it’s not magic. Some clients expect years of tension to disappear in one session.

Why this matters:

When expectations are too high, clients may feel disappointed even when real progress is happening.

Helpful tip:

Think of massage as part of a wellness routine, not a one-time fix. Consistency brings the best results. Small improvements add up over time.

8. Wearing Tight or Complicated Clothing

Belts, tight jeans, body shapewear, or layers can make changing stressful or uncomfortable.

Why this matters:

Stress before the massage can carry into the session.

Helpful tip:

Wear loose, comfortable clothes that are easy to remove and put back on. This helps you start and end the session feeling relaxed.

9. Holding Your Breath During the Massage

Many clients don’t realize they stop breathing when I work on a tender area.

Why this matters:

Holding your breath increases tension and pain. Breathing deeply tells your nervous system it’s safe to relax.

Helpful tip:

If you notice tension, take slow breaths:

• In through your nose

• Out through your mouth

Exhale as the therapist works on tight spots.

10. Planning Stressful Activities Right After

Some clients leave their massage and jump straight into meetings, workouts, or errands.

Why this matters:

Massage shifts your body into a relaxed state. Jumping back into stress too quickly can shorten the benefits.

Helpful tip:

If possible, give yourself 30 minutes of calm after your session. Take a gentle walk, stretch lightly, drink water, or simply rest.

11. Not Sharing Health Changes or Medications

Your therapist needs to know if anything has changed since your last visit.

Why this matters:

Certain conditions, medications, or injuries can affect how massage should be done.

Helpful tip:

Always mention:

• New pain or injuries

• Surgeries or medical diagnoses

• Pregnancy

• Changes in medication

This helps keep your session safe and effective.

12. Skipping Self-Care Between Massages

Massage works best when supported by daily habits.

Why this matters:

If you sit all day, don’t stretch, and carry stress constantly, tension will return quickly.

Helpful tip:

Between sessions:

• Stretch gently

• Stay hydrated

• Practice good posture

• Take short movement breaks

• Manage stress with breathing or walks

Even small habits make a big difference.

My goal is always the same: to help your body feel better and move more freely. When you avoid these common pre-massage mistakes, you don’t just enjoy the session more—you get longer-lasting results.

Massage is a partnership. The more prepared and informed you are, the more your body can relax, heal, and reset.