What is Deep Tissue Massage? Benefits and Risks Explained

Understanding Deep Tissue Massage

What Is Deep Tissue Massage?

Deep tissue massage is a therapeutic massage technique that can release muscle tension, reduce muscle pain, and also provide relaxation. This treatment involves the use of firm pressure on a specific target area. Deep tissue massage works to release tension in the deeper layers of the muscles and increase blood flow to promote healing of injured tissues. This therapeutic massage technique has both physical benefits and mental health benefits. 

Key Components and Techniques

The precise techniques used during a deep tissue massage include the application of sustained, firm pressure on the target area. Massage therapists use their fists, elbows, forearms, and body weight to apply gradually increasing amounts of pressure on the targeted area. This helps to gently release chronic tension in the deepest layers of tissue. It can take several sessions for the massage therapist to access the deepest layers of tissue.

Deep tissue massage can be offered alongside other treatments, such as: 

• Neuromuscular therapy, which involves using the thumb or finger to apply long strokes on an area of pain or muscle dysfunction.

• Myofascial release, which is a type of manual massage therapy that uses sustained pressure to reduce pain in connective tissue.

• Trigger point therapy, which involves the application of pressure on trigger points (tight or tender areas). 

Note: Many massage therapists use multiple techniques during a single session. For example, your massage therapist may start with the slow, circular, soothing strokes of Swedish massage and gradually work up to deep tissue massage and more intense pressure on a target area. 

Deep Tissue Massage vs Swedish Massage: How Does It Compare To Other Massage Techniques?

Every type of massage therapy uses different techniques and has unique goals. As noted above, deep tissue massage involves relaxing the deeper muscles and soft tissues to release chronic tension. Massage therapists use this technique to identify the cause of muscle discomfort, rebalance the muscles and tendons, reduce pain, and increase the range of motion. Deep tissue massage therefore targets specific problem areas and symptoms, for example, neck pain or low back pain. Oils and lotions may be used in limited amounts during the treatment. 

Swedish massage is designed to promote muscle relaxation and improve circulation. It involves long, slow strokes on the arms, legs, and torso, along with liberal use of relaxing oils and lotions. The goal of Swedish massage is to help the body and mind unwind and to promote overall well-being, rather than addressing symptoms in specific areas of the body.

Here’s a quick comparison of these two popular massage techniques:

Benefits of Deep Tissue Massage: What Does a Deep Tissue Massage Do?

Pain Relief and Reduction in Muscle Tension

People with painful conditions such as neck pain, low back pain, post-Cesarean section pain, fibromyalgia, and myofascial pain syndrome can benefit from deep tissue massage. 

For example, studies have found that in people with low back pain, deep tissue massage offers a similar reduction in pain symptoms as a combination of nonsteroidal anti-inflammatory drugs and massage therapy. In other words, deep tissue massage may reduce the need for pain medications in people with chronic pain. 

In addition, deep-tissue massage also has health benefits for people with arthritis. Experts say pain in the joints stems from an imbalance in the surrounding muscles. Deep tissue massage offers a release in tension in these muscles, which can help to reduce discomfort associated with arthritis.

Improved Blood Circulation

There are two types of circulation in the body—blood flow and lymphatic circulation. Poor circulation can lead to swelling and muscle tightness, tension, and pain. Deep tissue massage stimulates circulation by creating friction on the skin. It can aid in healing injuries and reducing pain and swelling in affected areas.

Enhanced Range of Motion and Flexibility

Research suggests that deep tissue massage can reduce stiffness and improve flexibility and range of motion. Even a single session of deep tissue massage can result in improved movement for up to two weeks after the treatment. 

Mental Health Benefits

Certain types of massage relax the body and reduce the stress response. People with mental health conditions such as anxiety, depression, and insomnia can benefit from deep tissue massage as a complementary therapy for overall wellness, alongside other prescription treatments for these mental disorders. 

Better Mind-Body Communication

Deep tissue massage works not only to release tension in deep muscles but also to increase awareness of areas of muscle tightness in the body. This increased awareness can help you understand where in your body you hold tension and take steps to release it. Additionally, a deeper understanding of mind-body communication can help you get more benefits from other treatments and activities such as physical therapy, yoga, and tai-chi.

Other Potential Health Benefits

• Studies have shown that deep tissue massage in the chest area may have respiratory health benefits with increased chest expansion and lung capacity.

• Deep tissue massage uses firm pressure and slow, deep strokes to target the inner layers of muscles, connective tissue, and fascia. This can help break down adhesions and collagen fibers that form in response to injury. Deep tissue massage can therefore help to reduce the formation of scar tissue as well as relieve pain and stiffness in areas with scar tissue.

Risks and Considerations

How Do I Know If I Need a Deep Tissue Massage?

If you have tense or tight muscles, you might need and benefit from deep tissue massage. This massage technique can benefit a wide range of people, including those with a desk job and tense muscles from prolonged sitting as well as those with muscle tightness after strenuous activity such as running a marathon.

Who Should Not Get a Deep Tissue Massage?

People with underlying health conditions such as chronic pain, sports injuries, fast or slow heart rate, high blood pressure, or muscle or nerve disorders should talk to their healthcare provider before getting a deep tissue massage. In particular, people with joint hypermobility (excessive range of motion in the joints that is above normal for age and gender) should be cautious with deep tissue massage. This massage technique focuses on specific areas, and overstretching the area can lead to muscle spasms. 

Potential Side Effects of Deep Tissue Massage

Possible side effects of a deep tissue massage include nausea and headache. Rarely, deep tissue massage can lead to side effects such as bruising and inflammation due to the strong strokes and intense pressure used. To lower the risk of side effects, make sure you communicate with your massage therapist throughout the treatment session, advising them to make the strokes softer or firmer according to your comfort level. 

It’s also a good idea to work on muscle-strengthening exercises alongside your massage sessions. 

Tips on Choosing a Massage Therapist

To get the maximum health benefits from deep tissue massage, choose a licensed massage therapist, physical therapist, sports medicine practitioner, or athletic trainer who is trained in this massage technique. 

Keep in mind that state regulations can vary, and massage therapists in your area may be required to obtain a license, or the certification might be voluntary. 

Check online reviews, talk to friends and family members for recommendations, and inquire about a massage therapist’s training, experience, and certifications before booking a session. It is generally better to choose a physical therapy or sports medicine clinic over a spa because practitioners at medical clinics have specialized training in anatomy and physiology. 

What to Expect During a Deep Tissue Massage Session

Pre-Massage Guidelines: How to Prepare for a Deep Tissue Massage?

There is no specific preparation before a deep tissue massage. General recommendations are as follows: 

• Avoid sun exposure in the days before your therapy session. You may need to postpone the treatment if you have a sunburn.

• Hydrate well and eat a light snack before your appointment. Avoid large meals, alcohol, and caffeine.

• Take a warm shower to relax and loosen up your muscles.

• Wear loose, comfortable clothing

• Share your medical history with your therapist, including injuries, pain, and sensitivities to any skin products like oils and lotions. 

What to Expect During a Deep Tissue Massage Therapy Session

• Undress: Deep tissue massage is a targeted therapy, so you might only need to undress the specific area being targeted. 

• Warm-up: The therapist will start with light strokes to warm up your muscles.

• Deep pressure: The therapist will gradually increase the pressure of their strokes and use slow, forceful strokes and deep pressure to release knots and strains in your muscles.

• Breathing: Your therapist might ask you to breathe deeply while they are working on tense or deep muscles.

• Stripping: The therapist might slide their thumbs or elbows along the length of your muscles to elongate the muscle fibers and release tightness. 

• Friction: Application of firm pressure might be done to realign muscle fibers and break adhesions.

• Referral patterns: Tell your therapist if the application of pressure in one area causes pain in another part of your body. For example, if pressure on a knot in your shoulder causes head pain.

• Communication: Tell your therapist how you feel throughout the session so that they can adjust the pressure accordingly. 

Post-Massage Care: What Happens To Your Body After Deep Tissue Massage?

It’s common to have some tenderness in the targeted muscles. This is similar to the muscle soreness you develop after an intense workout. Deep tissue massage works on deep levels of your muscles and can similarly cause tenderness. This usually goes away in a few days. 

Many people report feeling relaxed and drowsy after a deep tissue massage. The release of tension from your muscles can promote a sense of well-being and help you wind down from daily stressors.

However, some people can develop side effects such as nausea or headache. These side effects are temporary and usually go away in a few hours. Stay well hydrated and avoid doing strenuous exercise in the first 24 hours.

After a few deep tissue massage sessions, you might notice less tense muscles, improved flexibility, and an overall feeling of rejuvenation due to improved circulation and muscle rebalance.