Deep tissue massage is a popular and effective way to relieve pain and restore movement in tight muscles and joints. A 2014 study of 59 participants found that deep-tissue massage helped reduce pain in chronic back pain sufferers. The authors compared its effect with that of non-steroidal anti-inflammatory drugs such as ibuprofen.
If you suffer from chronic pain or muscle spasms, are recovering from an injury, or suffer from repetitive strains, a deep tissue massage can be an ideal option.
What Makes a Deep Tissue Massage “Deep”?
A deep tissue massage tightens the muscles and fascia more than traditional Swedish massage, which uses longer glide strokes aimed at relaxing the whole body rather than releasing localised tension. With a deep tissue massage, the therapist works deep into the muscles and fascial tissue to find tight, knots and tight spots. He or she explores the muscles, tendons, and fascia and uses slow, focused movements to allow the tissue to adapt to the pressure.When the therapist finds an area of the muscle or tendon itself that needs attention, Petrisurge or friction techniques are used to open and relax the tissue, increasing blood flow and washing away cellular debris. It softens and stretches in response to pressure and movement. If there are adhesions (aka knots) between the fascia and muscles, these "deep" techniques help loosen them. Many massage therapists describe this process as "listening" to the muscles.
What Techniques Are Used in Deep Tissue Massage?
Trigger Point Therapy
Trigger point therapy treats spasms when nerves keep firing when they shouldn't. Trigger points cause acute (and eventually chronic) pain. Massage therapists apply trigger point therapy to specific areas to address localised problems. Working on these points keeps nerves from firing unnecessarily and reduces pain.Myofascial Release
Myofascial tissue is a thin fibrous connective tissue that connects, supports and protects muscles and bones. When this tissue becomes stiff, it impairs the muscle's ability to fully stretch and restricts movement. Myofascial release helps reduce pain while improving flexibility and mobility. The effect is time-delayed and long-lasting.Cross-Fiber and Longitudinal Friction
In a deep tissue massage, the therapist uses cross-grain (against the grain) and longitudinal (with the grain) rubbing techniques to break up muscle adhesions. Adhesions are areas where muscle fibers do not run smoothly against each other as they should. Reducing adhesions speeds up the healing process. Result: Better muscle performance.Active Release Technique
The active release technique of deep tissue massage involves both manipulation and movement to treat injured or damaged soft tissue. It works by breaking down any scar tissue that may have formed from previous injuries, reducing pain and stiffness in the area while restoring your ability to move more easily.How is Deep Tissue Massage Different From Sports Massage?
Deep tissue massage and sports massage are similar in that they target and focus on specific musculoskeletal problems (as opposed to the less topical, more gentle, and energetic technique of Swedish massage).Professional sports massage is directly based on the specific activities and goals of the recipient. Massage may be tailored to specific exercise scenarios. The massage will likely be tailored to a particular athletic scenario, such as training for an event or recovering from one. They may also focus on healing activity-related injuries or preventing injuries. Sports massage also includes essential stretching to keep the athlete's muscles and tendons supple and less prone to injury.
Deep tissue massage focuses less on the consequences and risks of physical activity and instead targets the deeper layers of the muscles, tendons, and fascia (the tissue that covers the muscles). Ideal for people with persistent muscle aches and pains who can withstand the extra pressure needed to reach the deeper causes of that pain.
Does Deep Tissue Massage Hurt?
The answer is really in the eye, or fascia, of the beholder. Perceived severity is highly dependent on pain threshold, but deep knots and tight areas can cause pain and discomfort. Communication with the therapist is key here. The pain must always be addressed as the therapist can adjust the pressure and often achieve the desired effect.A good way to know when the pressure is too high is when you can't breathe comfortably or when you're bracing yourself against pain. This can negate the benefits of massage, as the body unconsciously tenses in an act of self-defense, making it difficult for the therapist to address the original muscle problem. Please let your therapist know.
It's also not uncommon to feel a little soreness after a deep tissue massage, especially in areas of high concentration. Gentle stretching of the muscles you are working on can be very helpful in relaxing the muscles and preventing the recurrence of tension. At the end of the session, ask your therapist for suggestions on how to stretch problem areas.
Should I Get a Deep Tissue Massage?
Overall, deep tissue massage can be an effective treatment for chronic pain, muscle spasms, and injury recovery. The various techniques used in deep tissue massage, such as trigger point therapy and myofascial release, can help loosen knots and adhesions, reduce pain, and improve flexibility and mobility. While deep tissue massage may cause discomfort, communication with the therapist is essential to ensure the right amount of pressure is applied. Soreness after the massage is also common, but gentle stretching and communication with the therapist can help alleviate any discomfort.If you're interested in experiencing the benefits of deep tissue massage, consider booking an appointment with Sophia's Health Massage in Bundall. Our team of trained and experienced massage therapists in Bundall can help you achieve a deeper level of relaxation and improved health. Contact us today to book your appointment.
