How to massage your cellulite: the scientific alternative

The best massage for your cellulite

What the trials tell us

The results of many clinical trials (see summary below) tell us that with the correct use of massage you should get long term improvements and even a reduction in the size of the affected areas. Let’s look at what that correct use is.

Use massage to increase circulation in the affected areas

We understand that the main cause of cellulite is a reduction in circulation in the affected tissues not allowing fat stores to effectively be re-absorbed. The scientists conducting the trials used a variety of types of massage including three types of conventional massage and several ways of applying vibration massage. These are all known to improve circulation, and all helped.

You will need repeated applications over time

Your body will need considerable time to re-absorb the unwanted fat stores, but the increased circulation only lasts for a limited time after each massage. Therefore you will need a large number of therapy applications over time. As a guide, one trial used daily applications of 30-60 minutes for three weeks. Likely after that you would need continuing regular applications for further improvements and/or maintenance. Note: in our practical section (below) we show how you can effectively use just 5 minute applications.

The practical implications

If you’ve got plenty of time and money you can find a good professional massage therapist and he or she will probably do a fantastic job. If not, in the next section we will use the science of massage therapy to find the easiest and best self applied therapies to increase your circulation and help your body absorb the excess fat.

Your self massage options

In the trials they used both conventional massage and vibration massage. Vibration is by far the best self massage option, but we’ll briefly mention the conventional massage options first so you are aware of them.

Conventional self massage options

Foam rollers

In our article Do foam rollers work we discuss that using foam rollers is no where near as effective as massage by a professional therapist. They are also difficult to use, often painful, and 27 years in practice as a chiropractor saw a lot of people hurt themselves using them.

Vibration massage options

Vibrations have been scientifically proven to increase circulation (2). Further, they are extremely easy to apply and usually very safe. This makes vibration massage ideal as self applied massage for cellulite. In the trials they used several types of equipment. We’ll show you these, as you may already have something and they are useful. Alternatively, you can skip straight to your best option where we show you the ideal equipment and how to use it.

Massage wands

One trial used a tool marketed as a “massage wand”. They look very much like the gimmicky consumer massagers that do not deliver anywhere near effective massage, and we could not even find any vibration specifications on their website. These are not recommended.

Your ideal equipment and how to use it

1. The equipment
2. How to apply the massage

The equipment

From the science of vibration massage we know that the most effective way to apply vibration is by using a tool that applies vibrations directly to the tissues. We also know that the best frequency to increase circulation is around 50 hz (cycles per second). Therefore, you will need a professional standard vibration massager capable of delivering 50 hz vibrations.

Unfortunately a lot of massagers marketed to consumers are very poor, and as discussed percussion massagers (massage guns) are not appropriate and potentially unsafe. To help you choose an effective machine we have a separate article How to choose a massager. However, to help you out we’ll illustrate a few machines we believe would do a good job, then show you the machines we developed for the purpose.

How to apply the massage

We have a few hints and precaution in our article How to use a hand held massager, but basically it is extremely simple. You just set the machine at about 50 hz and place the head of the massager on the part you wish to massage. The machine does all the work. There is no need to press in or rub as you would for conventional massage.

When and how long to apply the massage for

In the trials longer applications such as 30-60 minutes were used. However, it would be much more effective to uses several applications a day of a few minutes each. The reason we say this is that studies show that when 50 hz vibration is applied the circulation will rise to the much higher level in about two minutes (2). When the vibration stops circulation gradually decreases back to normal over about 30 minutes. Therefore, each time you apply the massager for a few minutes you will get 30 minutes of residual increase in circulation.

Grading cellulite

For research or description cellulite is graded as follows. Where the grades were reduced in the trials that means that the cellulite improved.

• Grade 1 – you can’t see cellulite with the naked eye, but the changes on your skin are still going on microscopically.
• Grade 2 – the skin shows paleness, lower temperature, and decreased elasticity after compression or muscular contraction. There is no visible “orange peel” roughness to the skin.
• Grade 3 – this is when the lumps and bumps are starting to make themselves visible. Thin granulations in the deep levels of the skin can be detected by palpitation. All Grade 2 signs are present.
• Grade 4 – more visible, palpable, and painful lumps are present, adhering to deep structures in the skin. The skin has a noticeable dimpled, wavy appearance. Additional microscopic changes are detected. Grade 4 signs are present, and cellulite is constantly visible to the patient.

References

1. Piotrowska A, Czerwińska-Ledwig O, Stefańska M, Pałka T, Maciejczyk M, Bujas P, et al. Changes in Skin Microcirculation Resulting from Vibration Therapy in Women with Cellulite. Int J Environ Res Public Health. 2022;19(6).
2. Maloney-Hinds C, Petrofsky JS, Zimmerman G. The effect of 30 Hz vs. 50 Hz passive vibration and duration of vibration on skin blood flow in the arm. Med Sci Monit. 2008;14(3):CR112-6.
3. Piotrowska A, Czerwińska-Ledwig O. Effect of local vibrotherapy in sitting or lying position in two time protocols on the cellulite grade and change of body circumferences in women with cellulite. J Cosmet Dermatol. 2022;21(5):2130–9.
4. Pilch W, Czerwińska-Ledwig O, Chitryniewicz-Rostek J, Nastałek M, Krȩzałek P, Jȩdrychowska D, et al. The Impact of Vibration Therapy Interventions on Skin Condition and Skin Temperature Changes in Young Women with Lipodystrophy: A Pilot Study. Evidence-based Complement Altern Med. 2019;2019.
5. Sadowski T, Bielfeldt S, Wilhelm KP, Sukopp S, Gordon C. Objective and subjective reduction of cellulite volume using a localized vibrational massage device in a 24-week randomized intra-individual single-blind regression study. Int J Cosmet Sci. 2020;42(3):277–88.
6. Piotrowska A, Czerwińska-Ledwig O. Effect of Three-Week Vibrotherapy on Selected Skin Parameters of Thighs and Buttocks in Women with Cellulite. Cosmetics. 2022;9(1).
7. Pilch W, Nastałek M, Piotrowska A, Czerwińska-Ledwig O, Zuziak R, Maciorowska A, et al. The effects of a 4-week vibrotherapy programme on the reduction of adipose tissue in young women with cellulite – a pilot study. Rehabil Med. 2018;22(4):18–24.
8. Cristovam DN, Botelho S, Andrade MF, Marques J, Sousa L. Whole-body vibration in the reduction of the cellulite. J Cosmet Laser Ther. 2019;21(5):278–85.
9. Bayrakci Tunay V, Akbayrak T, Bakar Y, Kayihan H, Ergun N. Effects of mechanical massage, manual lymphatic drainage and connective tissue manipulation techniques on fat mass in women with cellulite. J Eur Acad Dermatology Venereol. 2010;24(2):138–42.