Can massage help cellulite

What causes cellulite

Scientists believe that the main cause of cellulite is reduced circulation within these tissues. They found it to be to be 35% lower than in non-affected regions (1)⁠. Your body uses these fat stores as energy, but with the reduced circulation fat is not efficiently reabsorbed.

How does massage help cellulite

The only “scientific” way massage helps reduce cellulite is by increasing circulation. This allows your body to absorb fat normally from these areas. It takes some time for the excess fat stores to be absorbed so the increase in circulation must be maintained over an extended period. This means that you will need regular massages over time.

Short term improvements in appearance

Once off massages can do things like help remove fluids that can temporarily improve the appearance of cellulite. However, they will be of no long term benefit.

The bogus claims

Reading through a selection of websites on massage for cellulite we saw a collection of totally bogus claims. We list them here so you can recognise them as such.

• massage spreads cellulite out
• massage flattens out cellulite
• massage (and massage guns) break up fat cells so they can be reabsorbed
• massage guns can help obese people by reducing the excess fat under their skin
• massage guns redistribute fat cells

Reducing total weight loss

It is important to note that even when used correctly massage will only allow your body to re-absorb fat more normally (rather than only from the areas with good circulations). It will not change the total amount of fat.

What massage is best for cellulite

In the table below we have summarised the results of clinical trials using various types of massage to help cellulite. They used different numbers of treatments and different ways of measuring the results so a direct comparison is not possible. However, understanding that massage helps by increasing the circulation these trials showed:

• they all helped because most forms of massage help increase circulation to some extent
• the more successful trials used a larger number of applications over time.

Therefore, the best massage to help cellulite will be one that increases circulation well, and that can be applied a large number of times. Let’s look at your options.

Manual (conventional) massages

Professional therapy

The clinical trials tested each of the following types of manual (conventional) massages. They all had roughly similar results. If you saw a professional therapist he or she would likely use a combination of all three. Having a professional do the large number of applications needed would be very expensive, but you may consider some professional therapy supplemented with home therapy.

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

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, but they could help a bit.

Vibration massage options

The beauty of the vibration options is that they are usually very easy to self apply, making it very practical to have the large number of applications you will need. 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”. Massage guns are also heavily marketed as being able to help with cellulite.

However, now we know how massage helps cellulite we can consider any therapeutic massager, not just the ones marketed for cellulite. For example, we have the option of equipment a chiropractor or physiotherapist might use to treat a musculoskeletal problem. These will be much better at increasing circulation, and much better value

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.

Choosing the best option from any therapeutic massager.

Scientists have studied the effects of vibration on circulation, so they know what vibration works the best and how long to apply it for. We’ll use that information to help work out how you can get the massage that most effectively increase yours.

Considerations

Localised applications

Vibration is much more effective if applied directly. This is difficult to do using a massage chair or a vibration plate, so your most effective solution will be a hand held device that can be applied directly to the cellulite tissue.

The vibration frequency

A lot of the trials used vibration from 18-36 hz (cycles per second), but 50 hz will give you a bigger and more longer lasting increase in circulation (2). You need a massager capable of delivering 50 hz.

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, and as discussed 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.

Summary

In summary, you want a strongly built machine capable of delivering 50 hz of professional standard vibration rather than percussion. The following pictures are of some we think would do a good job. After that we give what we believe is the ideal solution.

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 detalails please see our article 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.