The benefits of deep tissue massage and why it's not for everyone

• Deep tissue massage is more suited for those with a medium to high pain tolerance.
• Deep tissue massage targets knots and adhesions deep in the sub-layer of your muscles.
• Some benefits of deep tissue massage include relief from lower back pain and inflammation.

Widely used to treat chronic aches and pains, deep tissue massage is a popular form of massage therapy. This technique targets areas of tension or tightness by applying concentrated pressure to the sub-layer of muscles and fascia, the connective tissue that surrounds your muscles.

Many people consider a regular massage to be a relaxing body rub with calming music and inviting fragrance. Amy Montia, PhD, LMT, and medical-massage practitioner at Physio Logic, says a deep tissue session may include those elements, but it's not necessarily relaxing.

"The goal of a deep tissue massage is to support joint restrictions, knots, and adhesions in muscle and fascia," says Montia. A deep tissue massage is a good option for someone with a decent tolerance for pain.

Find out what to expect during a deep tissue massage, plus the benefits and how it compares to Swedish massage.

Deep tissue massage benefits

Deep tissue massage helps the body by releasing restricted or injured tissues, says Montia. By applying appropriate pressure, deep tissue massage "expedites recovery to provide pain relief," she says.

According to research, the benefits of deep tissue massage include:

• Increased range of motion
• Lower blood pressure and heart rate
• Reduced pain perception
• Relief of inflammation associated with plantar fasciitis
• Relief of chronic and low back pain
• Reduced pain associated with Ankylosing Spondylitis

What happens when you get a deep tissue massage?

There is no standard choreography to a deep tissue massage and all therapists have different styles that should be tailored to the client's individual needs, says Chris Minehan, LMT, founding owner of Reclaimed Being Therapeutic Massage.

Minehan usually starts with the back because it's the top region of complaint. He then moves to the legs, shoulders, arms, and finishes with the neck and head - which he says is most relaxing due to the many nerve endings in the scalp.

Montia starts deep tissue sessions gently, covering a broad area and then focusing on specific muscles or regions. People have different pain thresholds, and deep tissue massage may cause discomfort or even be a bit painful. That's why Minehan says clients should control the depth and pressure of the massage.

"If you're not able to maintain your breathing and have to tense up parts of your body to tolerate the pain, be sure to speak up and let the therapist know that it's too much," says Minehan.

While some discomfort is normal, it's not required. "If the techniques are too gentle, the work may not be effective at breaking up muscle knots," says Montia. However, too much pressure or extreme discomfort negates the benefits.

That said, feeling some pain or soreness that lasts a few days after a deep tissue massage is normal. Deep muscle stripping and myofascial release (MFR) can create some bruising or achiness, but joint stretches performed during a deep tissue session shouldn't cause pain in the days following, says Montia.

Deep tissue massage session lengths vary but typically range from 60 to 120 minutes. Minehan says 90 minutes is usually an ideal amount of time to fully address the chief complaint and thoroughly "touch base" on the rest of the body.

Swedish massage vs. deep tissue massage

Experts say there's overlap between Swedish and deep tissue massage techniques, but the biggest differences are the depth of pressure used and perceived intensity.

"Swedish massage is more about promoting better circulation through the muscles and fascia," says Montia. "Deep tissue sessions focus more specifically on knots in the muscles and deep fascia. A deep tissue session is helpful if you have tightness [or] pain from a pulled muscle or an old injury. It's good for general tension caused by poor posture or a bad workstation."

Here are some other key comparisons:

Insider's takeaway

The main goal of a deep tissue massage is to work out areas of pain and tension, as well as provide a release to knots and adhesions in underlying muscle and fascia.

Experts recommend a deep tissue massage to clients who have some tolerance for pain and discomfort. Montia says the best way to know if it's right for you is by trying a few sessions. Effective deep tissue work doesn't have to be excruciatingly painful. You can request less pressure or intensity, and you can request to have only certain areas worked on.

Related Article Module: The 5 best massage guns of 2021

For those who feel uncomfortable visiting a massage therapist during the pandemic or for any scenario where one can't receive a professional massage, Minehan says massage guns can be an effective tool. They provide percussive therapy that stimulates muscles and nerve receptors, increasing circulation and releasing tension similar to foam rolling but with much less effort. If you are using a massage gun for the first time, start on a low setting and move slowly until you find your comfort zone so you don't hurt yourself.

Montia says massage guns can work to get rid of knots and muscle soreness, especially after intense exercise "but they are not a perfect substitute for true massage therapy."

What to expect in a hatha yoga class and why the practice has become so popular6 easy exercises to relieve low back pain and improve posture, according to a physical therapist7 benefits of walking and how it can improve your healthHow to use resistance bands to tone your entire body without ever going to the gym