Deep Tissue Massage

What is Deep Tissue?

Deep tissue is a type of massage that targets chronic tension in the muscles by utilizing direct firm pressure, slow strokes, and friction techniques that go across the grain of the muscles. 

How is Deep Tissue Different than Swedish Massage?

Swedish (therapeutic) massage and deep tissue massage differ in techniques, pressure, and intent. Swedish techniques are aimed towards overall relaxation whereas deep tissue techniques are for a targeted issue. The techniques used for relaxation have more of a superficial flowing motion and use light to medium pressure. Deep tissue techniques are more pinpointed by using methods such as elbows or knuckles with a medium to firm pressure. The intent or purpose of each are the biggest differences between the two modalities. Swedish massage has the purpose of relaxing the body and mind, while reducing stress. To provide a refreshened feel and give a little pep in your step. Deep tissue has the purpose of targeting inner layers of muscles in certain areas for issues such as pain, restrictive movement, or recovery after surgery or injuries. 

When Is Deep Tissue Massage Good?

Deep tissue massage is typically recommended after surgery/injury (e.g. repetitive injury, sports injury) during the recovery process or where there is chronic muscle tension. Adhesions are likely to be found within these tight muscles causing pain, inflammation, blocking blood flow, and restricting range of motion (R.O.M.). Areas on the body that most commonly receive deep tissue are the neck, shoulders, and back. This area is also associated with “coat hanger pain”, which is stiffness, pain, and tension along those three areas, often stated as resembling the sensation of a Charlie horse. This phenomenon is often seen with conditions such as orthostatic hypotension and multiple system atrophy which affect the autonomic nervous system. 

Benefits of Deep Tissue Massage?

1. Targets Chronic Muscle Tension: deep tissue targets “the deeper layers of muscles and connective tissue,” breaking apart adhesions, reducing pain, and improving range of motion.

2. Breaks Apart Adhesions: using certain techniques such as kneading, or circular motions with thumbs/elbows, the massage therapist can break apart scar tissue. This will increase blood flow, and in return reduce inflammation and promote healing. 

3. Promote Circulation: the repetitive motions on the skin will bring blood to the surface of the skin, therefore improving circulation. This is important to the body to carry nutrients and oxygen throughout the body, as well as removing toxins and waste.

4. Inflammation Reduction: Inflammation can be caused by adhesions in the muscles. With firm pressure, the therapist can release those “knots” and may reduce the amount of inflammation present. 

5. Helps with Injury Recovery: Deep tissue is recommended after surgeries or injuries during the recovery process because it can reduce inflammation, pain levels, and increase range of motion. It does so by improving lymph and blood circulation.

6. Improve Posture: Tight muscles can cause an imbalance in the body and have us bent in some non-ergonomically friendly ways. Firm pressure can release those tight muscles and allow us more flexibility and enhance our alignment. 

7. Reduces Headaches: Tension headaches come from tight muscles within the neck, shoulders, and upper back. By targeting those areas with deep tissue, it can help prevent tension headaches from happening as frequently. 

8. Reduces Stress: Massage promotes relaxation by reducing our cortisol levels, which are our stress hormones. Reduced stress levels can improve our sleep, mood, energy, and overall health. 

What Techniques Are Used in Deep Tissue?

As a massage therapist, when in a deep tissue session, I would want to use techniques that are slow, have firm pressure, that go across the muscle fibers, and incorporate stretching. 

Slower techniques should increase in pressure gradually and allow the therapist to reach deeper underlying muscles. Using direct firm pressure and friction techniques, such as elbows and thumbs to break apart adhesions is one of the best ways to release chronic “knots” within muscles. Stretching done during the session can help relax the muscles and increase flexibility in the joints. 

What are Adhesions?

Adhesions are muscle fibers and connective tissues that are stuck together more or less. These are also thought as scar tissue and typically become present after repetitive injuries or surgeries. 

What Causes Adhesions?

There are many factors that can cause adhesions to form within the body. 

• Surgery 

• Injury 

• Repetitive Injury 

• Hypoxia (low blood) pathway, can be occur by the lack of movement or repetitive movements that can prevent enough oxygen getting to the muscles

• Microtrauma 

• Poor Posture 

• Sedentary Lifestyles

• Certain medical conditions such as arthritis, chronic inflammation, acute pulls and tears

How Often Should I get a Deep Tissue Massage?

You are going to want to base off how often you receive massage off of what you are coming to massage therapy for. If it is chronic muscle tension/pain, you are initially going to want to come in weekly or bi-weekly and then switch to every 3-4 weeks. To enhance athletic performance, you are going to want to come in before and after training/competitions. For general relaxation and stress relief, as well as those who sit at a desk most of the day every 1-2 months.

Conclusion

Deep tissue massage uses firm pressure to target problematic areas such as chronic pain, restrictive movement, and/or injury. This differs from Swedish massage because of its firm pressure, targeted intent, and pinpointed techniques. With an abundance of benefits, including breaking apart adhesion within the body, which are frequently thought of as scar tissue. Some causes for adhesion formations are poor posture, repetitive motions, and certain medical conditions. You should base how often you receive massage based on the end goal you are trying to achieve with massage. 

Bibliography 

Arnold, Emily, and Katrina Jenkins. “What Is a Muscle Adhesion and How to Treat It?” Moyer Total Wellness, moyerwellness-com.cdn.ampproject.org/v/s/moyerwellness.com/what-is-a-muscle-adhesion/amp/?amp_gsa=1&amp_js_v=a9&usqp=mq331AQIUAKwASCAAgM%3D#amp_tf=From%20%251%24s&aoh=17373178335377&csi=1&referrer=https%3A%2F%2Fwww.google.com&ampshare=https%3A%2F%2Fmoyerwellness.com%2Fwhat-is-a-muscle-adhesion%2F. Accessed 20 Jan. 2025. 

“Coat Hanger Pain: Understanding Its Connection with POTS and Ehlers Danlos Syndrome.” The EDS Clinic, www.eds.clinic/articles/coat-hanger-pain-understanding-its-connection-with-pots-and-ehlers-danlos-sydnrome. Accessed 20 Jan. 2025. 

“Deep Tissue Massage.” National University Of Health Sciences, 22 Jan. 2021, www.nuhs.edu/patients/health-information/articles/deep-tissue-massage/. 

EssentialChiropracticAdmin. “How Often Should You Get a Deep Tissue Massage.” Essential Chiropractic, 22 July 2024, essentialchiropractic.co.uk/how-often-should-you-get-a-deep-tissue-massage/. 

Haber, Liam. “Understanding Swedish vs. Deep Tissue Massage.” Swedish Institute, 17 Aug. 2023, www.swedishinstitute.edu/2023/08/17/swedish-and-deep-tissue-massage/. 

Jphipps. “What Are Adhesions and How Are They Limiting You?” Phipps Soft Tissue and Spine, 25 Apr. 2022, phippssofttissue.com/blog/what-are-adhesions-and-how-are-they-limiting-you/. 

Masters, AZ Marketing. “Deep Tissue Massage: Techniques, Benefits and Best Practices.” The Word Move Is Written in Neon Green on a White Background., 10 Sept. 2024, www.tucsonsportsrecovery.com/understanding-deep-tissue-massage-techniques-benefits-and-best-practices. 

Reed, Maggie. “9 Benefits of Deep Tissue Massage You Should Know About.” Press Modern Massage, Press Modern Massage, 22 Nov. 2024, www.pressmodernmassage.com/blogs/going-deep/deep-tissue-massage-benefits. 

Reference, Massage Therapy. “What Are Adhesions?” Medical Massage Therapy, 19 Jan. 2024, www.massagetherapyreference.com/what-are-adhesions/.