How a Healthy Diet Supports Massage Therapy and Lasting Wellness

by Katrina JenkinsNov 10, 2025

Healthy food, fruits, vegetables, and nuts laid out on a table

Massage therapy by itself is a way to recover from aches and pains, but true healing comes from a more specialized approach to bodywork. At Moyer Total Wellness, we follow a four-step massage therapy treatment protocol designed to help your body function at its best:

Remove knots from tight muscles
Lengthen shortened muscle fibers
Strengthen weak muscles
Mobilize restricted joints

While these steps are put in place to target the physical side of wellness, nutrition is the fuel that gets the whole system working. With that in mind, combining a healthy diet with a regular bodywork routine can improve the results of each and help your body stay strong, flexible, and pain-free.

Nutrition is The Foundation of Healing

The body is constantly repairing itself – rebuilding damaged tissues, and adapting to new challenges it encounters. Without adequate nourishment, even the most skillful medical massage session might not reach its full healing potential. Here is how a healthy diet ties into each step of our treatment protocol:

Step #1: Removing Knots from Tight Muscles

Knotted muscular tissue can be further irritated by dehydration and poor nutrition. You’ll want to make sure you’re getting your recommended fluid intake – which is different for everyone, so consult a health professional – to keep your muscles hydrated and pliable. Add magnesium rich foods to relax the muscles – leafy greens, nuts, and legumes are excellent sources. (You can even “feed” your body magnesium through your skin by soaking in an epsom salt bath! “Epsom salt” is just another way of saying “magnesium sulfate”.

Protein is key to muscle health too – adequate consumption aids in the repair of micro-tears embedded inside the fibers.

Step #2: Lengthening Shortened Muscle Fibers

If muscular tissue is chronically locked-short, it will require both manual therapy as well as the right building blocks in order to repair. Collagen-building nutrients can be obtained through a diet rich in vitamin C. Citrus fruits, berries, and bell peppers are among some of the best sources for connective tissue support. Add a variety of colorful fruits and vegetables to your diet to restore your muscles’ length and elasticity.

Step #3: Strengthening Weak Muscles

Slow recovery, lack of fuel, and inadequate protein intake can result in weakened muscles. Combining massage therapy with a diet rich in lean proteins, healthy fats, and complex carbohydrates will ensure that your muscles regain their energy to grow stronger following each session.

Step #4: Mobilizing Restricted Joints

Protecting cartilage and reducing inflammation is key to maintaining healthy joints. Fatty fish, olive oil, turmeric, and colorful vegetables are anti-inflammatories that help lubricate the joints. Therapeutic massage is applied to improve joint range of motion, while a nutritious diet decreases the inflammation contributing to limitations.

The Synergy of Massage and Nutrition

Healthy eating habits and massage therapy support one another. When applying both to your health plan, your energy levels will improve, stiffness will lessen, recovery will be faster, and relief will last longer. A balanced diet not only aids muscle healing, but can also amplify the benefits of every massage treatment.

Invest in your body. Showing it love requires attention both internally and externally. By pairing our four-step protocol with a nutritious diet, you’ll keep the body feeling its best.

Book a Nutrition Consultation!

Dr. Randy Moyer is a certified chiropractic doctor and sports nutrition coach. He offers free lifestyle consultations for nutrition and exercise for members (or $60 for non-members) of Moyer Total Wellness. Choose one of our membership programs today!

Katrina Jenkins

Author, Licensed Massage Therapist

Katrina Jenkins graduated from Towson University in 2013 with a Bachelor’s Degree in Health Science and worked as a nurse’s aide briefly before pursuing her true passion. She graduated from the Massage Therapy Institute of Colorado in April 2016 with honors and completed the Touch of Healers Scholarship Program the following summer. She has been a part of the Moyer Total Wellness Team since the summer of 2017.

Resources

Cintineo, Harry P., et al. “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training.” Frontiers in Nutrition, vol. 5, no. 83, 11 Sept. 2018, pmc.ncbi.nlm.nih.gov/articles/PMC6142015/, https://doi.org/10.3389/fnut.2018.00083.

Durning, RN, Marijke Vroomen . “What to Know about Muscle Knots.” WebMD, 18 Aug. 2025, www.webmd.com/fitness-exercise/what-to-know-muscle-knots.

Kubala, Jillian . “The 10 Best Muscle Recovery Foods and Drinks.” Healthline, 19 Aug. 2021, www.healthline.com/nutrition/best-muscle-recovery-foods.

Maria Grazia Tarsitano, et al. “Effects of Magnesium Supplementation on Muscle Soreness in Different Type of Physical Activities: A Systematic Review.” Journal of Translational Medicine, vol. 22, no. 1, 5 July 2024, https://doi.org/10.1186/s12967-024-05434-x.

Petre, Alina. “The Top 14 Foods and Supplements for Sports Injuries.” Healthline, Healthline Media, 14 Jan. 2017, www.healthline.com/nutrition/foods-supplements-for-sports-injury.

Reno, Alyssum M., et al. “Effects of Magnesium Supplementation on Muscle Soreness and Performance.” Journal of Strength and Conditioning Research, vol. 36, no. 8, 1 Oct. 2020, pubmed.ncbi.nlm.nih.gov/33009349/, https://doi.org/10.1519/JSC.0000000000003827.