A deep tissue massage is a massage technique mainly used to treat musculoskeletal issues, such as strains and sports injuries. It involves applying sustained pressure using slow, deep strokes to target the inner layers of your muscles and connective tissues. This helps break up scar tissue that forms following an injury and reduce tension in muscle and tissue. People may choose this type of massage to treat sports injuries or chronic pain.
What is Deep Tissue Massage?
A deep tissue massage targets deep layers of muscle and the surrounding tissues. It is designed to help unknot encumbered muscles and connective tissues throughout your body. The techniques used during this massage are a combination of kneading and manipulating the tissue with the palms, fingers, elbows, and forearms. The elbows and forearms are used to increase the pressure of the massage.
If you struggle with tight hamstrings or shoulder muscles due to working out and running, then the deep tissue massage is the perfect choice to target those inner layers of the muscles. The importance of deep tissue massage is to treat tendon and muscle injuries, pain, and stiffness in major muscle groups and joints.
Benefits of Deep Tissue Massage
Deep tissue massage offers both physical and psychological benefits. It can relieve muscle pain and stiffness and provide stress-relieving relaxation for the body and mind. Unlike other massage techniques that focus on relaxation, deep tissue massage helps treat muscle pain and improve stiffness. But it can still help you unwind mentally, too.
Aside from the benefits for sports-related injuries, deep tissue massage can also aid in healing when it comes to chronic pain, mental health, and digestion.
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Pain Relief
A deep tissue massage can significantly reduce pain versus other therapeutic massages. Since the treatment is focused on the problem areas, your therapist can target your pain spots and where you need attention the most. For instance, if you have a chronic bad back or struggle with constant pain from plantar fasciitis, you may find relief from a deep tissue massage. It may also help manage pain in conditions such as fibromyalgia, arthritis, and sciatica.
According to a 2018 review, deep tissue massage works to lengthen and relax deep tissue. This type of massage may help manage pain and increase a person’s range of motion. A 2014 study involving 59 participants found that deep tissue massage helped reduce pain in people with chronic low back pain. The authors likened its effects to those of nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil).
Mental Health
A deep tissue massage can have tremendous impacts on your mental health, reducing stress after a long day, anxiety, and depression. The deep tissue massage can offer coping mechanisms and relaxation. With that comes better sleep and an increase in serotonin. It can also offer relaxation and improve coping mechanisms.
Recovery After Injury
Research suggests both deep and soft tissue release may aid recovery after an injury, such as an ankle injury. It can:
- relieve pain and stiffness
- improve circulation to reduce swelling or buildup of fluid around the injury
- speed up healing of muscle strains and sprains
- restore range of motion
Other Benefits
People have also reported that deep tissue massage helps with:
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- sports injuries
- fibromyalgia
- plantar fasciitis
- high blood pressure
- sciatica
- tennis elbow
- chronic lung disease: Massage may help improve respiratory function.
- digestion: In addition to other therapies, massage may help with chronic constipation.
Risks of Deep Tissue Massage
Although massage has a low risk of harm, deep tissue massage may not be suitable for everyone. While deep tissue massage can be incredibly beneficial for some, it's not without its risks. Deep tissue massage uses very firm pressure and may not be safe for everyone. It’s important to acknowledge that deep tissue massage may involve some temporary discomfort, especially if you’re new to the technique. Not everyone enjoys or needs deep pressure. In fact, a massage only needs to be deep enough that the muscle responds. Experiencing some soreness after a deep tissue massage is fairly common.
Side Effects of Deep Tissue Massage
Most clients experience muscle aches, lingering pain, fatigue, or headaches shortly after treatment, which is similar to post-workout soreness. These massage side effects are usually mild and last 24-48 hours.
- Lingering pain: Muscle aches and fatigue are common after a deep tissue massage. The movement of muscle fibers causes stimulation that can often result in pain. If your pain lasts more than a few days, then consult your physician.
- Headaches/migraines: Headaches and migraines after a deep tissue massage are not uncommon. The possible reasons for your head pain may be due to the odd positioning of your head during the massage or the massage on your neck/upper back.
- Sleepiness: During your deep tissue massage, your body releases tension and stress, which contributes to feeling groggy and sleepy after your massage.
- Inflammation: Inflammation is a result of constant stimulation during the massage. However, it can also result from an older injury or excessive pressure applied during your deep tissue massage.
- Redness or Heat: It is typically not serious to experience redness or feeling heat after your deep tissue massage. Since deep tissue massage is about applying pressure, this rubbing can cause these types of effects. The feeling of heat after a massage can be a good sign indicating that your muscles are responding to treatment and are healing themselves.
- Nausea: Nausea is not an average response; however, it can signify that your body is releasing toxins. The best thing to do in this scenario is to drink water and get rest.
- Bruising: Bruising shouldn’t be a factor after a deep tissue massage from an experienced professional. We recommend talking to your massage therapist about any pre-existing conditions before treatment.
- Aggravating an old injury: The pressure associated with the methods of deep tissue massage can stimulate old wounds. Communication is vital. This way, you can avoid reigniting old injuries or creating new ones.
Who Should Avoid Deep Tissue Massage
Deep tissue massage is not safe for everybody. You may want to first check with your doctor if you have any of the following:
- a blood clotting disorder
- taking blood thinners
- a bleeding disorder
- increased risk of injury, such as bone fractures
- nerve injury
- older age
- any recent surgery or chemotherapy
- wounds or skin conditions
- hernia
Anyone with osteoporosis or cancer that’s spread to the bones should avoid deep tissue massage as the firm pressure used may cause a fracture. You should also hold off on deep tissue massages if you’re pregnant.
Severe but Rare Complications
In rare cases, especially when pressure is excessive, nerve damage, bruising, or even a hematoma (deep internal bleeding) can occur. In extreme cases, intense deep tissue techniques can trigger rhabdomyolysis, where muscle breakdown leads to swelling, dark urine, or kidney stress.
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What to Expect During a Deep Tissue Massage
A therapist may ask people to lie on their side or their front on a massage table, depending on the massage area. The therapist may first warm up the muscles with light pressure before massaging the targeted area with slow strokes and applying deep pressure with the hands, arms, or elbows. This works to release contracted muscles and tissues.
It’s not unusual to have some lingering soreness for a few days following a deep tissue massage. Using a heating pad or a cold pack wrapped in a towel may help to relieve soreness.
Before your deep tissue massage, your massage therapist will want to know about your problem areas. A deep tissue massage can involve your entire body or just one area. Once ready, you’ll be asked to lie on your back or stomach, under a sheet. Your level of undress is based on your comfort, but the area being worked on will need to be exposed.
During the massage, your massage therapist will ask you to lie on your stomach and under the sheet. Your level of undress is based on your comfort. However, the area that needs work will need to be exposed. Your therapist will begin the massage with a light warm-up touch and use deep kneading and stroking with varying/intense pressure.
Finding a Massage Therapist
If you want to try a deep tissue massage, it’s important to work with a qualified massage therapist. To find a suitable massage therapist, people may want to consider the following:
- asking a healthcare provider for a recommendation or referral
- asking friends and family for a recommendation
- searching a recognized database, such as the American Massage Therapy Association
- researching a massage therapist’s experience, training, and qualifications
- checking that a massage therapist is willing to work alongside other healthcare professionals, especially when a person is undergoing treatment for a health condition
- making sure a massage therapist understands any health conditions or concerns people may have, and checking their experience of treating those specific needs
- checking to see if health insurance covers the type of massage treatment and if restrictions apply
As you sort through potential massage therapists, keep a few things in mind:
- Area of focus: Not all massage therapists specialize in deep tissue massage. Some are trained in several types, while others focus their practice on one or two. Be sure to ask if they offer deep tissue massage and what conditions they have experience treating.
- Cost: Ask about the cost per session and whether they offer cost-saving incentives, such as a sliding-scale option. You might also want to check with your health insurance provider, as some cover massage therapy, especially for specific conditions.
- Credentials: Ask for credentials and make sure that the therapist is licensed to practice massage therapy in your area. In the United States, most states regulate the massage therapy profession.
A person might also want to ensure good communication between themselves, their massage therapist, and their healthcare team to make sure all treatments align.
Alternatives to Deep Tissue Massage
If deep tissue massage isn't right for you, don't worry-there are plenty of other options to choose from.
Swedish Massage
Swedish massage uses lighter, long gliding strokes for relaxation, stress relief, and improved circulation - making it ideal for those new to massage or looking for gentle therapy. A Swedish massage focuses more on keeping you in a relaxed state than a deep tissue massage will. Not only is a Swedish massage gentler than a deep tissue massage, but it may be more appropriate for frequent massage appointments.
Sports Massage
A sports massage is designed for athletes and active individuals. It focuses on preparing muscles for physical activity, preventing injuries, and promoting faster recovery.
Other Types of Massage
- Reflexology: Targets pressure points to release areas of pain or tension.
- Neuromuscular massage: For treating chronic pain and injury and improving posture and muscular imbalances.
- Craniosacral therapy: A light massage to deeply relax the body and promote natural healing and alignment.
- Lymph drainage therapy: A therapist applies light pressure to increase lymph fluid movement and support the immune system. People may use this massage as an additional treatment for autoimmune disorders, cancer, and surgery.
- Reiki: Light pressure to aid healing, reduce pain, and ease symptoms.
- Hot stone massage: A therapist places heated stones on the body to relieve stress and tension, which deeply relaxes the body.
- Shiatsu massage: Shiatsu massage or japansk shiatsu, which uses finger pressure to balance energy flow, offering a unique approach compared to deep tissue massage.
- Thai massage: A kind of massage that combines stretching and acupressure for a dynamic, energizing experience.