Health Wellness 7 Hot Stone Massage Benefits and Why It's Worth Every Penny You’ll be seriously hooked after one soothing session. By Lindsay Tigar Lindsay Tigar Lindsay is a freelance travel and lifestyle journalist covering topics from love, marriage, fitness, wellness, psychology, and entrepreneurism. Real Simple's Editorial Guidelines Updated on September 03, 2024 Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Close Photo: Moyo Studio/Getty Images Hot stone massage benefits go beyond making you feel as zen as can be. Hot stone massages are beneficial for routine health and recovery. The health benefits of a hot stone massage range from pain relief to improved sleep. If you’ve mostly received full-body relaxation or Swedish massages, consider giving a hot stone massage a try during your next appointment. We caught up with massage therapists about why a hot stone massage is worth every penny. Julie Robinson, LMT, lead massage therapist at the Waldorf Astoria Las Vegas Benjamin Lin, licensed massage therapist at Modrn Sanctuary Brian Douglas, director of the spa at the PGA National Resort Oanh Ngo, spa manager at the Heart of Earth Spa at the Four Seasons Resort The Nam Hai, Hoi An Jackie Martinez, director of spa and retail at the Pelican Grand Beach Resort Joseph Sorge, massage therapist at the Spa at Selenite Kevin Ramsey, LMT, body care innovation manager at Massage Envy What Is a Hot Stone Massage? While it might start with and/or incorporate elements of a traditional massage, a hot stone massage is one that involves hot stones. The massage therapist will place the hot stones on certain areas of the body, as needed, explains Julie Robinson, LMT, lead massage therapist at the Waldorf Astoria Las Vegas. “An experienced provider may manipulate the stones in tighter areas [and] then use general massage with hands or forearms to compliment the stones,” Robinson says. The stones may also help massage nourishing oils into the skin, adds Brian Douglas, director of the spa at the PGA National Resort. The stones are typically warmed up to anywhere between 110 to 130 degrees—which Douglas says is the perfect temperature to relax the body and muscles without burning the skin. “The stones' warmth dilates the blood vessels and loosens the muscles, allowing for deeper penetration and effect without discomfort," he explains. Health Benefits of a Hot Stone Massage Hot stone massages don't just relax you to the point of your body feeling like J-ello. Here are some of the biggest health benefits behind a hot stone massage, and why you might want to consider one the next time you're at the spa. 01 of 07 Relaxes the Body Think about how warm and comforting it feels to be snuggled in a big blanket or to soak in a steamy bath on a cold day. In a similar vein, a hot stone massage relaxes the body through heat. The heat penetrates deeply into the body, relaxing the muscles and the veins, says Oanh Ngo, the spa manager at the Heart of Earth Spa at the Four Seasons Resort The Nam Hai, Hoi An. 02 of 07 Relieves Muscle Soreness While it’s essential to build strength and challenge your cardiovascular health with physical activity, rest and recovery are a crucial part of any exercise routine. And heat can be an excellent way to heal and bring stiff, sore muscles back to life. This is why athletes are big fans of hot stone massages (and why skiers love relaxing in a hot tub after a day on the slopes). But anyone who is experiencing muscle tension or pain—whether it's from something specific (like sports or an injury) or it's from a chronic health condition—may benefit from a hot stone massage. Research has shown that localized heat therapy can help reduce muscle soreness. And hot stone massage is one way to provide this relief and relaxation after physical exertion, according to Jackie Martinez, director of spa and retail at the Pelican Grand Beach Resort. 03 of 07 Heals Ligaments, Tendons, and Joints In addition to relieving muscle soreness, hot stone massages can relieve pain that affects the ligaments, tendons, and joints, too. The heat from the hot stones deeply penetrates and relaxes these areas, relieving inflammation and stiffness. It can soften tight ligaments and tendons, making them more pliable, and it can ease joint pain by relaxing the surrounding muscles and enhancing mobility. This combination provides pain relief and promotes healing in these areas beyond just the muscles. 04 of 07 Increases Flexibility You might find that after you get a massage (and, particularly, a hot stone massage), you have an increased range of motion. That's because heat and massage can both help increase flexibility and ease stiffness. Heat relaxes muscles and softens tissues, which allows for the improved mobility of muscles and joints. In fact, one study that looked at the benefits of moderate-pressure massage therapy on people with rheumatoid arthritis found that they had increased flexibility and range of motion following treatment. Couple a massage with heat, and it's a recipe for greater mobility. Another study found that the application of heat improves stretching in healthy people. And even more research shows that because heat can improve both muscle and tendon flexibility, it can help prevent injuries (or further injuries). The heat increases tissue metabolism to prepare the muscle for the metabolic challenge of exercise (or massage). That's why you should always "warm up" before exercise. 05 of 07 Enhances Blood Flow “A hot stone massage can also greatly improve blood flow and circulation,” Ngo says. That's because the heat from the stones helps dilate the blood vessels, which enhances the flow of oxygen and nutrients to tissues. Because the warmth from the stones also relaxes the muscles, it relieves tension that can otherwise restrict blood flow. As circulation improves, the body more easily removes metabolic waste. This overall boost in circulation supports healing and muscle recovery. Plus, improved circulation from a hot stone massage can even enhance the delivery of immune-boosting cells, promoting overall health. 06 of 07 Promotes Restful Sleep The next time you’re on a vacation that includes a spa day, schedule your treatment toward the end of the day. Why? A primary benefit of hot stone massage is improved sleep from deep relaxation. But a hot stone massage won't just relax you so you fall asleep faster; it'll also help you get better-quality sleep. In fact, a study of participants with chronic back pain found that those who underwent massage therapy (compared to those who had relaxation therapy) reported fewer sleep disturbances. “Many clients find that the heat alleviates muscle tension, which allows for a deeper massage and leads to a more relaxing treatment session,” says Joseph Sorge, a massage therapist at the Spa at Selenite. “Once you’ve tipped your therapist, you can retreat to your room, order room service, and enjoy the extra Zzzs.” 07 of 07 Supports Natural Detoxification There’s no scientific evidence to prove that massage can directly remove toxins from the body. However, massage can help support your body’s own natural clearing-out process of normal buildup and the byproducts of everyday life and bodily systems. And the heat can help! Ngo explains that a hot stone massage encourages the body to detox and heal naturally by increasing the lymphatic flow. “Guests are advised to drink plenty of water after a hot stone massage to help flush out these toxins,” she continues. Who Should Not Get a Hot Stone Massage? For anyone seeking overall rejuvenation—even without specific health conditions—a hot stone massage can be a great way to unwind. However, according to Ngo, certain groups are not advised to get hot stone massages, including the following: Those with conditions that cause the loss of sensation, such as neuropathy, diabetes, high blood pressure, or peripheral vascular disorderPeople with inflammatory conditions, such as LupusAnyone currently in a post-surgery, injury, or trauma period in which their nerves were affectedPregnant people, as OBGYNs usually advise against anything that heats the bodyAnyone with skin conditions like open wounds, burns, skin cancer, psoriasis, dermatitis, acne, eczema, shingles, or inflammation While therapists should consider the temperature of the stones when performing service, Sorge recommends that you be vocal if it's uncomfortable. “Open communication is the best way to ensure that the client is getting the best treatment possible,” he says. “If a client is unsure if this treatment is right for them, we always encourage them to consult their healthcare provider.” Frequently Asked Questions What type of stones do massage therapists use in a hot stone massage? Massage therapists use basalt stones, a sturdy volcanic stone that rates high on the Mohs hardness scale. “The mineral content in basalt stones allows them to absorb and disperse heat efficiently,” explains Kevin Ramsey, LMT, a body care innovation manager at Massage Envy. However, Ramsey adds that some therapists also use Himalayan Salt Stones. “These stones are typically used in the same fashion as Basalt stones while being a bit more fragile and less heat conductive,” he explains. What should I wear for a hot stone massage? For a hot stone massage, it's best to wear loose-fitting clothing to the appointment so that you're comfortable when you leave. However, you'll typically undress to your comfort level for the massage itself. While some people prefer to be fully undressed, others choose to keep on lightweight underwear or a swimsuit. Sometimes, massage therapists will offer disposable underwear. Typically, the masseuse will provide a sheet or towel to cover you to provide privacy. What should I do after a hot stone massage? After you have a hot stone massage, it's recommended that you drink plenty of water. A regular massage can dehydrate you, but the heat from a hot stone massage can cause you to sweat even more. Resting for a while after the massage can also help your body absorb the benefits of it. Avoid strenuous activities immediately afterward to allow your muscles to relax fully and recover. 4 Beneficial Uses for Epsom Salt—and One You Should Always Avoid Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Ghavami H, Shamsi SA, Abdollahpoor B, Radfar M, Khalkhali HR. Impact of hot stone massage therapy on sleep quality in patients on maintenance hemodialysis: A randomized controlled trial. J Res Med Sci. 2019;24:71. doi:10.4103/jrms.JRMS_734_18 Kim K, Monroe JC, Gavin TP, Roseguini BT. Local heat therapy to accelerate recovery after exercise-induced muscle damage. Exerc Sport Sci Rev. 2020;48(4):163-169. doi:10.1249/JES.0000000000000230 Ayad, N. et al. "Heat-stone massage for patients with chronic musculoskeletal pain: a protocol for multicenter randomized controlled trial." Frontiers in Medicine. Aug. 2023. Delgado, J. et al. "Rheumatoid arthritis in upper limbs benefits from moderate pressure massage therapy." Complementary Therapies in Clinical Practice. May 2013. Nakano, J. et al. "The effect of heat applied with stretch to increase range of motion: A systematic review." Physical Therapy in Sport. Aug. 2012. Laymon, M. et al. "Effect of heat and cold on tendon flexibility and force to flex the human knee." Medical Science Monitor. Aug. 2013. 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