The best massage for cellulite: science based guide

What causes cellulite

Scientists believe that the main cause of cellulite is a reduction in circulation within these tissues. It has been found to be 35% lower than in non-affected regions (1)⁠. Because of this reduced circulation fat is not efficiently reabsorbed from these parts when your body needs it. This is very important, because the key to reducing cellulite is to help restore this circulation.

Can massage help reduce cellulite

The results of the eight clinical trials where massage was used to treat cellulite show that massage can definitely help reduce cellulite. In summary they found that massage gave:

1. a visual improvement- eg. reduced dimpling, improved smoothness
2. decreased thickness of fat and measurement of affected areas such as thighs and buttocks.
3. decreased symptoms
4. increased skin temperature (due to increased circulation)

We’ve outlined what each trial did and what they found in a table in the appendix.

Choosing the best cellulite massage for you

Jump straight to the conclusion

To help work out which is the best massage for you we looked at two things.

1. The results of the clinical trials
2. How the scientists believe that massage helps

The trial results

In the trials the researchers used three different types of manual (conventional) massage and a variety of applications of vibration massage.

Manual (conventional) massage results

The following three types of conventional massage were used. They all had roughly similar results.

• Conventional massage,
• Manual lymphatic drainage, and
• Connective tissue manipulations.

Vibration massage results

A direct comparison was impossible because each trial used different numbers of treatment over different lengths of time, and differing ways of measuring the results. However, they do give us some idea.

Number of applications of massage

The most consistent factor was that the successful trials all used a large number of applications of massage over time.

How the scientists believe massage helps

Our background research found a lot of crazy unsubstantiated claims about how massage helps cellulite. Examples include smashing or dispersing the fat cells and re-arranging the connective tissues. However, the scientists tend to agree that the main way massage helps is by increasing circulation. As discussed, cellulite has reduced circulation which means that fats are not re-absorbed as effectively from that part of the body. The repeated massages over time helped increase blood flow, allowing fat to be absorbed from those tissues.

Summary

How massage helps cellulite

It appears that massage helps improve the circulation in the affected tissues, allowing the excess fat to be reabsorbed normally. If used over a long period of time the abnormal fat stores will be re-absorbed and re-distributed normally around your body.

Massage only helps redistribute the fat

Massage will help redistribute your fat stores more normally, but will not change the total amount of fat or help reduce your total weight.

The false claims about the way massage helps cellulite

Claims about massage techniques break up fat deposits and re-arranging tissues seem highly dubious with little scientific evidence supporting them. Therefore, although heavily marketed you don’t need any of the aggressive or pummelling (and potentially harmful) therapies, and any suggestion that cellulite tools can help sculpt cellulite are totally ridiculous.

Conclusion: which massage will help cellulite the best

The reason many different types of massage helped is that they all help increase circulation. The repeated applications over time worked because because the circulation needs to stay improved for long enough for the fat to be re-absorbed. Understanding that, the best massage to help you get rid of cellulite will be one that:

1. effectively increases the circulation, and
2. is easy to do yourself so it can easily be repeated without being very expensive and time consuming.

In the next section we look at your best massage options to do this. Jump straight to the best massagers

Your cellulite massage options

In the trails the scientists used three different types of manual (conventional) massage and several ways of applying vibration massage. We will look at your

1. manual massage options, and
2. vibration massage options.

Manual (conventional) massage options

Therapeutic massage options

The general therapeutic way to self apply manual (conventional) massage is to use balls or rollers. As discussed in our article Do foam rollers work they are no where near as effective as massage performed by professional therapists. However, you can use these yourself, they would be much better than the “cellulite tools”, and you would at least get some increase in circulation. If you have a ball or roller it should help a bit, but you can do a lot better.

Vibration massage options

In the trials the researchers used three different ways to apply vibration: i) massage chairs, ii) vibration plates, and iii) a massager marketed as a “cellulite wand”. We’ll look at each of these, then use the science of vibration massage to put together the most effective cellulite treatment possible.

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.

The optimum vibration massage/massager for you

Knowing that our goal is to maintain increased circulation in the affected areas we can use all the science of vibration massage to come up with the best possible solution for you.

The vibration frequency

Scientific studies have shown that 30 hz (cycles per second) vibration will increase circulation, but 50 hz will give you a bigger and more longer lasting increase (2). The massage chairs used in the trials were 18-36 hz which gave some benefits, but a massager delivering 50 hz would be much better.

How long to apply the vibration 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. 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.

What to look for in a massager

Unfortunately a lot of massagers marketed to consumers are very poor. Also, as discussed in our article Do massage guns actually work percussion massager (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, what we’ll do is give you pictures of some we think would do a good job, then our ideal solution.

Some massagers we believe would do a good job

How to apply the vibration massage

Simply, to apply vibration you just need to place the head of your vibration massager on the cellulite you wish to treat. The vibrations will penetrate and increase the circulation in the tissues beneath. For full details please see our vibration massage usage guide_

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.