Is a Deep Tissue Massage What Your Muscles Need?

Deep tissue massage provides both physical relief and mental calm. It can ease muscle aches and stiffness while also offering stress-reducing relaxation for both body and mind.

This technique is primarily employed to address musculoskeletal problems, including strains and sports-related injuries. It involves applying sustained pressure with slow, deliberate strokes to reach the deeper layers of muscles and connective tissues. This approach helps break down scar tissue that can form after injury and alleviates tension in muscles and surrounding tissues.

Additionally, deep tissue massage may support quicker recovery by improving circulation and decreasing inflammation.

Continue reading to discover more about deep tissue massage, how it compares with Swedish massage, and what you can expect during a session.

What are the benefits of deep tissue massage?

Deep tissue massage delivers both bodily and psychological advantages. Unlike techniques that primarily aim for relaxation, deep tissue work targets muscle pain and stiffness, although it can also promote mental relaxation.

A 2014 study with 59 participants reported that deep tissue massage reduced pain in people with chronic low back pain. The researchers compared its effects to those of nonsteroidal anti-inflammatory medications like ibuprofen (Advil).

Many individuals have also found deep tissue massage helpful for:

• sports injuries
• fibromyalgia
• plantar fasciitis
• high blood pressure
• sciatica
• tennis elbow

How does it compare to Swedish massage?

Deep tissue and Swedish massage are distinct forms of massage therapy. While they share some similar strokes, their purposes and the level of pressure applied differ considerably.

Below are the primary contrasts between deep tissue and Swedish massage:

Read more about the differences between Swedish massage and deep tissue massage.

What happens during the massage?

Before a deep tissue session, your therapist will ask about the areas causing you trouble. The treatment can cover the whole body or focus on a specific region.

When the session begins, you’ll lie face up or face down and be covered with a sheet. How much you undress is up to your comfort level, but the area being treated must be uncovered.

The therapist will warm up your muscles with gentler techniques first. After your muscles are warmed, they will concentrate on the problem areas using deep kneading and strokes with varying degrees of pressure.

Are there any side effects?

It’s common to experience some soreness for a few days after a deep tissue massage. Applying a heating pad or a cold compress wrapped in a towel can help ease this discomfort.

Although massage therapy is typically safe, the firm pressure used in deep tissue massage may not be appropriate for everyone.

Talk to your physician before having a deep tissue massage if you:

• have a history of blood clots or a clotting disorder
• are on blood-thinning medication
• have a bleeding disorder
• have cancer or are currently receiving cancer treatments like chemotherapy or radiation

Individuals with osteoporosis or cancer that has metastasized to the bones should avoid deep tissue massage, as strong pressure could cause fractures. Pregnant people should also postpone deep tissue treatments; gentler methods such as Swedish massage are usually safer.

If you have an open wound or any kind of skin infection, reschedule your appointment to avoid introducing a new infection or worsening an existing one.

How do I find a therapist?

If you’re considering deep tissue massage, choose a qualified massage therapist.

To locate a therapist:

• ask your doctor or physical therapist for a referral
• request recommendations from friends and family
• search the National Certification Board for Therapeutic Massage & Bodywork’s database
• use the American Massage Therapy Association’s directory

When evaluating potential therapists, keep these points in mind:

• Area of focus. Not all therapists specialize in deep tissue work. Some practice multiple techniques while others concentrate on one or two. Confirm they offer deep tissue massage and ask which conditions they commonly treat.
• Cost. Inquire about the session fee and whether they provide discounts or sliding-scale options. You may also want to check with your health insurer, as some plans cover massage therapy for certain conditions.
• Credentials. Verify their qualifications and confirm the therapist is licensed to practice in your state. In the United States, most states regulate the profession.

The bottom line

Deep tissue massage is particularly well-suited for people who participate in strenuous physical activities, like running, or those dealing with injuries or chronic pain.

If you have a low tolerance for pain or you’re seeking relief for tight muscles, Swedish massage is milder and may be a better choice. Consult your doctor before trying deep tissue massage if you have an existing medical condition.