One of the most common questions Iryna Bereza receives: "How often should I book a massage?" The honest answer is: it depends on your goals, your body, and your lifestyle. Here's her clinical guide based on 10+ years of experience.
For Chronic Pain Management
Recommended: Weekly → Fortnightly → Monthly
If you're dealing with chronic neck, back, or shoulder pain, the most effective approach is to start with weekly sessions for 4-6 weeks. This allows enough time to address deep adhesions and reset pain patterns. Once symptoms improve, move to fortnightly sessions, then monthly maintenance.
For Stress & Anxiety Relief
Recommended: Fortnightly → Monthly
Research shows that the cortisol-reducing effects of massage therapy last approximately 48-72 hours. For ongoing stress management, fortnightly sessions maintain consistently lower stress levels. Monthly sessions work well for people with moderate stress levels.
For Athletic Performance & Recovery
Recommended: Weekly (during training blocks)
Serious athletes benefit from weekly sports massage during heavy training periods. This reduces injury risk, speeds recovery, and maintains tissue quality. During off-season or lighter training, fortnightly sessions are sufficient.
For General Wellness
Recommended: Monthly
If you're generally healthy and want to maintain good tissue quality, manage everyday stress, and prevent problems before they start — monthly massage is the gold standard.
Signs You Need to Increase Frequency
- Your pain returns within days of your last session
- You've increased your training volume significantly
- You're going through a particularly stressful period
- You're preparing for a specific event (marathon, wedding, etc.)
- You've had a recent injury or surgery