This guide is designed to provide a comprehensive overview of deep tissue massage, including:
Deep tissue massage focuses on the inner, deeper, layers of muscles and fascia (the protective layer surrounding muscles, bones and joints). It involves long, slow strokes, with the massage therapist applying sustained pressure. Unlike other massage techniques, deep tissue massage does not focus purely on relaxation. While a deep tissue massage can help a patient unwind, it is also used to treat sports injuries, scar tissue build-up, knots, and muscle and chronic pain. A deep tissue massage usually involves the entire body, with extra attention paid to any problem areas.
During a deep tissue massage, muscles are responding to sustained pressure. As muscles react to this, they will release and redistribute tissue that is closest to the bone. This is the tissue that may be holding tension, has knots, or is scar tissue. Over time, scar tissue can be broken down in this way, and knots are ‘dissolved’ by being massaged out. Toxins within muscles are also released during a deep tissue massage.
Techniques used in deep tissue massage involve varying amounts of pressure and strokes. A therapist will use fingers, thumbs and palms, much like a relaxation massage, for lighter pressure. Fists, forearms and elbow are also used, however, as they can help the therapist add more force to the strokes. Deeper pressure is used than a Swedish massage technique, although similar strokes are involved. This doesn’t mean deep tissue massage is just a ‘harder’ version of a Swedish massage – there are different goals and outcomes to both styles. Techniques used by a deep tissue massage therapist include:
In stripping, the therapist will use their knuckles, thumbs, elbows or forearms to massage along a patient’s muscle fibres, in slow, gliding strokes. They will use sustained pressure, and knots or problem areas will be easily identified. This is usually more relaxing than other techniques used, and can help to lengthen out muscles, as well as relax them.
Friction, also known as cross-fiber massage, goes across your muscle fibres, or ‘against the grain’. This breaks up knots, releases adhesions, and allows muscles to realign in a healthy manner. This redistribution also aids in breaking down scar tissue. Friction can feel ‘bumpier’ than stripping, as it goes the opposite way to the muscle fibres. Friction can also be more uncomfortable than stripping, but has just as many benefits.
The massage therapist will identify a trigger point, and then slowly apply pressure, using their thumb, knuckle or elbow. They will hold pressure on the patient until they feel a change in the tissue underneath them. This can be uncomfortable, but the patient will feel relief when the therapist releases the pressure. The therapist may ask the patient to breathe out while they are applying pressure, which can also ease tension.
While a deep tissue massage uses similar strokes to a Swedish massage, it involves firmer pressure for longer periods of time, with the goal of hitting deep muscles. A deep tissue massage can be a whole body experience, with a few focus points. While relaxation is not the end goal of deep tissue massage, it is an added benefit of the style. Deep tissue massage focuses on all muscles and their redistribution.
Remedial massage is usually targeted at a specific area of the body, particularly if the patient is recovering from an injury. Rehabilitation is a large focus of remedial massage, and there is usually a specific end goal. Remedial massage does not always involve a lot of pressure, and the therapist instead focuses on how the muscles are interacting with each other, as well as on joints and ligaments. There is more targeted assessment of any deterioration or progress in muscle pain or injury. Instead of going for inconsistent sessions when your muscles are feeling tight, remedial massage requires regular sessions to achieve results.
Like other massage techniques, deep tissue is psychologically and physically relaxing. As an all-over body massage, multiple areas are covered, and therapists are trained to create a calming environment. The strokes and pressure applied during a deep tissue massage can help to alleviate pain, prevent injuries and improve blood circulation, as well as reduce stress and break down scar tissue. Hormone levels are redistributed during deep tissue massage, causing an increase in peaceful, happy hormones (such as dopamine), and a decrease in stress hormones (like cortisol). This assists in relieving tension during and after the session. While there may be slight discomfort during a session, the experience will be mostly relaxing for your mind and your body.
Deep tissue massage is used to treat a range of ailments, including the following:
Choosing a deep tissue massage therapist can be challenging, especially if you have never received the treatment before.
Here are some guidelines to follow:
Once you’ve found a potential deep tissue massage therapist, it’s worth asking them the following questions to ensure they are credible and a good fit for you.
While you are sure to leave your first appointment feeling more relaxed than when you went in, there are a few things it is useful to know before your first appointment.