After completing 149 shows that each lasted 3.5 hours, the pop star turned to an acupressure mat for recovery. The author, a wellness editor, tested the device and consulted experts to uncover how the mat works, its benefits, risks, and how to choose one.
At a Glance
- 149 shows, 3.5-hour sets: Swift’s tour pushed the body to its limits.
- Acupressure mat & pillow set: $28, tested for two months.
- Expert consensus: Provides muscle relief and relaxation but is not a substitute for professional care.
Why it matters: Musicians, athletes, and anyone with a high-intensity schedule can use this low-cost tool to ease tension and support recovery.
Taylor Swift’s Recovery Routine
During the Aug. 13 episode of Jason and Travis Kelce’s New Heights podcast, the singer revealed that she uses toe spacers and an acupressure mat after shows. The mat’s design features a foam core covered in fabric with plastic circles that have hundreds of sharp nodes. When laid on a flat, non-slip surface-such as a yoga mat-the user lies or sits with bare skin or a light layer of clothing.
The author began by placing the mat on a yoga mat, lying down with a thin shirt. Initial contact produced a mild pang of discomfort from the nodes, but no pain. As the body became still, a relaxing sensation spread, and tension in the back eased.
Personal Experience
- First session: 15 minutes, felt calm and grounded.
- Focused on breathing, avoiding phone or reading.
- Discomfort was strongest where the pillow met the scalp; it subsided over time.
- After the session, reduced back pain and muscle tension remained.
- Subsequent uses targeted hips, glutes, and feet, with similar relief.
- The mat becomes easier with each use as initial discomfort fades.
- No side effects reported.
The author notes that about 15 minutes is enough to feel relief, though sessions can extend to 30 minutes. The mat’s benefits include:
- Less muscle tension
- Improved circulation
- Lymphatic support
- Stress relief
- Deeper sleep
- Balanced nervous system
- Endorphin release, improving mood and reducing discomfort
Kim explains that for many, the mat becomes a grounding daily ritual-a way to return to center.
How the Acupressure Mat Works
Acupressure mats are a modern, accessible version of acupressure that stimulate hundreds of tiny points aligning with the body’s meridian pathways-the energetic channels used in traditional East Asian medicine. By applying pressure to the skin surface, the mat elicits a nervous system response known as a somatosensory reflex. The tiny plastic tips trigger nociceptors (pain receptors), prompting the release of endorphins.
However, Moy points out that the mat does not target specific acupuncture points; it offers broad stimulation rather than precise treatment. Thus, while it can provide general relief, it is not a substitute for professional acupuncture or targeted therapy.
Risks and Precautions
Because the mat has a prickly surface, it can cause skin abrasions. Potential contamination with blood or bacteria is a concern if the mat is shared or used with bare skin. Recommendations include:
- Do not share the mat.
- Clean with mild soap and a damp towel, dry thoroughly, and store in a cool, dry place away from heat and sunlight.
- Mild temporary redness is normal due to increased blood flow.
People with certain conditions should consult a doctor before use:
- Sensitive skin, varicose veins, bleeding disorders, or those on blood thinners.
- Pregnant individuals.
Avoid using the mat if you have:
- Open wounds, rashes, or skin infections.
- Severe back injuries.
- Significantly reduced sensation in the targeted area.
- Active inflammation or infection.
Children are not recommended; the mat is suitable for individuals aged 13 and above. Those with diabetes, open sores, cracked or blistered skin, heart disease, or high blood pressure should seek medical advice.
If dizziness or shortness of breath occurs, stop and rest.
Choosing the Right Mat
When shopping online, price varies from a few dozen dollars to several hundred. Kim advises that consistency matters more than cost: a simple mat with sturdy, evenly spaced points suffices. Size should match the body areas you target; for neck or upper back, a mat with a pillow is helpful.
The author used a Gaiam mat and pillow set, priced at $28, and found it budget-friendly for beginners. A friend, Gracie Abrams, mentioned a similar product available on Amazon for $15, likely the ProsourceFit set, which shares the same design.
| Feature | Gaiam Set | ProsourceFit Set | Notes |
|---|---|---|---|
| Price | $28 | $15 | Budget options |
| Pillow Included | Yes | Yes | Helpful for neck/upper back |
| Size | 48″ x 12″ | 48″ x 12″ | Standard size |
| Material | Foam core, fabric cover | Foam core, fabric cover | Same construction |
| Age Recommendation | 13+ | 13+ | Same age range |
Key Takeaways
- Taylor Swift’s 149-show, 3.5-hour tour pushed her body to extremes.
- An acupressure mat and pillow set can ease muscle tension, improve circulation, and promote relaxation.
- The mat offers broad stimulation; it is not a targeted clinical treatment.
- Users should clean the mat, avoid sharing, and consider medical conditions before use.
- Budget options exist; choose a mat with even, sturdy points and a suitable size.
By incorporating the mat into her routine, Swift demonstrates a practical, low-cost recovery strategy that others can adapt for high-intensity schedules.
