Medical professionals now acknowledge that massage can help manage pain and comfort those in emotional or psychological distress by releasing endorphins - the body's natural painkillers - into the bloodstream. Research has shown that, by increasing the circulation to a sprained limb, massage helps healing; while another study showed that people who were massaged between bouts of vigorous exercise recovered more quickly and performed better than those who had only rested.

This kind of validation is gratifying, if tardy - the benefits of massage have been praised for thousands of years. In ancient Greece, Herodicus, teacher of Hippocrates, made massage and exercise a cornerstone of the medicine of the time, and every civilisation since has enjoyed its own form of therapeutic touch. Because of increased interest in complementary therapies, there is now a rich, even confusing, range of massage techniques to tone up the system, deal with specific aches and pains and treat problems of stress.

Massage therapist and teacher, Clare Maxwell-Hudson, who travelled the world researching different styles of massage and their benefits for her latest book, says: 'Wherever I went, I learned that all over the world the instinct to touch, to rub a sore spot to make it better, had been developed into a system, a body of knowledge and an art.' This art stretches from long, slow Swedish sweeps on naked skin to clothed pressure point techniques from Japan. And just as with any other therapy, different techniques are suited to different conditions.

Western massage

All western techniques are derived from Swedish massage. Carried out on naked skin with oils (aromatherapy is often an added extra), you can opt for a gentle massage, which is used to encourage relaxation, or a firm technique to stimulate circulation and release muscular tension.

This type is particularly suitable for controlling chronic conditions such as arthritis, where it helps maintain mobility. It is also useful for stress-related illnesses and conditions where deep relaxation is essential for improvement, and has been used in hospitals to great effect in improving the quality of life for cancer and Aids sufferers.

Remedial massage

Uses deep friction and pressure to work thoroughly through muscles and associated soft tissues. Therapists can identify and treat specific areas of tension and minor injury. Many sports players rely on it to tackle their sporting and muscular injuries and postural problems.

Marma massage

Part of the Indian Ayurvedic system of medicine, marma focuses on 107 points on the body which relate to internal organs and body systems, and uses a mixture of slow, gentle strokes, brisk invigorating movements and warming techniques, such as rubbing and squeezing.

As well as bringing the life force - prana - into harmony, marma improves the circulation in a specific area of the neuro-muscular system and tones up the surrounding muscles. Stroke patients, migraine suffers, and those with ME, impotence, prostate and circulation problems respond well to it.

Thai massage

Sometimes known as Thai yoga massage, because, during a treatment, the masseur will stretch you into positions that resemble yoga postures. You remain fully dressed throughout the massage and the masseur will use hands, feet and elbows to apply pressure to key points along the energy channels along your body.

Thai massage is particularly good for musculo-skeletal problems, neck and shoulder pain, lower back pain, sciatica and RSI.

Chinese massage

Along with acupuncture and herbal medicine, massage forms an integral part of traditional Chinese medicine. Usually, you will be clothed; techniques include pushing and grasping (tuina) and pressing and rubbing (anmo). It is suitable for the same conditions as is Thai massage.

Shiatsu

Evolved in Japan, shiatsu literally means 'finger pressure'. The masseur will apply pressure at points along longitudinal meridians, usually with the thumbs or with the heels of the hands.

Generally, you lie on the floor on a futon, fully clothed, and the therapist may start by stretching parts of the your body, using leaning movements.

It is recommended for back pain, shoulder tension, headaches and migraine, asthma, digestive problems such as IBS, and some skin conditions.

• Clare Maxwell-Hudson's book, Massage: The Ultimate Illustrated Guide, will be published on May 6, by Dorling Kindersley, at £17.99

Taking care of yourself

Cat strokes for insomnia: Stroke gently down the body with one hand, lifting your hand off at the end and returning it to the start, while your other hand begins the long downwards stroke. Continue, rhythmically stroking one hand after the other.

To add to the soporific value, use essential oils which are renowned for their sedative effect, such as chamomile, lavender or sandalwood.

Thumbs up for headache: One of the best-known massage points to deal with headaches is known as the Great Eliminator. You can find it at the base of the gully, between thumb and forefinger, and you should press around until you find the sensitive point. But don't use this point in pregnancy.

You can also try massaging your face, head, neck and temples; use a little essential peppermint oil at the temples.

Drain ankle sprains: Try a technique called manual lymph drainage. Start in the groin, making stationary circles and gently moving skin. Move down to the calf, and use one hand on top of the shin to stretch the skin out to each side of the leg, while the other hand pushes the skin upwards in a light scooping action. Research has shown this reduces swelling and pain.

Repetitive Strain Injury: Massage the hands and forearms using dry kneading - squeezing, lifting and rolling flesh.

Sports massage: Trick a tight muscle into release by pressing the hands together on either side of the muscle; use the heel of the hand and extended fingers or fingertips. Do not slide, but pull or push the tissue together. Hold for a minute and slowly release.

Oiling joints: Massage very gently above the site of pain, working towards the body to stimulate the flow of lymph. Never massage directly on an inflamed joint. For arthritic hands, stroke around the joint and apply a very slight pressure to the joint with your thumb, then stroke the whole hand.

Stomach rubs: For digestive problems and complaints affecting the abdomen, such as pre-menstrual bloating, use sweeping strokes, or undulating pressures, circling the stomach clockwise. Also try massaging the mouth and jaw area, since the gastro-intestinal tract is continuous from the mouth to the anus, and releasing tension here helps. Or apply pressure to the shiatsu points on either side of the Achilles' tendon.