Do you suffer from chronic pain, sports injuries, or high blood pressure? If so, you might have heard of deep tissue massage as a potential solution. But what is it exactly, and how does it work?
In this review, we will explore the pros, cons, and verdict of deep tissue massage, based on scientific evidence, expert opinions, and personal experiences. We will also give you some practical tips on how to find a qualified and experienced deep tissue massage therapist, and what to expect during a session.
Benefits of Deep Tissue Massage
Deep tissue massage is more than just a relaxing way to pamper yourself. It can also provide many health benefits for your body and mind. Here are some of the benefits of deep tissue massage, backed by science and experts:
- Relieves chronic pain. A 2017 study found that deep tissue massage significantly reduced pain compared to therapeutic massage in people with ankylosing spondylitis, a form of arthritis. Deep tissue massage can also help with other types of chronic pain, such as fibromyalgia, sciatica, and lower back pain. Deep tissue massage works by applying sustained pressure to the inner layers of muscles and connective tissues, which helps to break up scar tissue and reduce inflammation. This can improve blood flow, oxygen delivery, and nutrient transport to the affected areas, and stimulate the release of endorphins, the body’s natural painkillers.
- Improves sports performance and recovery. Deep tissue massage can help athletes prevent and treat sports injuries, such as strains, sprains, and muscle tears. Deep tissue massage can also enhance sports performance by increasing flexibility, range of motion, and muscle strength. Deep tissue massage can also speed up recovery time by reducing muscle soreness, stiffness, and fatigue after intense exercise. Deep tissue massage can also prevent delayed onset muscle soreness (DOMS), which is the pain and stiffness that occurs 24 to 72 hours after exercise.
- Lowers blood pressure and heart rate. Deep tissue massage can help lower blood pressure and heart rate in people with hypertension, according to a 2008 study. The study found that deep tissue massage reduced systolic and diastolic blood pressure, as well as heart rate, by an average of 10.4 mm Hg and 5.3 beats per minute, respectively. Deep tissue massage can also improve blood circulation and reduce stress hormones, which can contribute to high blood pressure.
- Supports pregnancy and postpartum health. Deep tissue massage can be a safe and effective way to relieve pregnancy-related discomforts, such as lower back pain, leg cramps, swelling, and insomnia. A 2016 case study reported that deep tissue massage reduced lower back pain in a 28-year-old pregnant person after 12 sessions of 30 minutes each, twice a week. Deep tissue massage can also help with postpartum recovery by reducing pain, inflammation, and stress, and improving mood and sleep quality.
As you can see, deep tissue massage can offer many benefits for various conditions and situations. But before you book your next session, you should also be aware of the potential risks and side effects of deep tissue massage, which we will discuss in the next section.
Risks and Side Effects of Deep Tissue Massage
While deep tissue massage can offer many benefits for various conditions and situations, it is not without risks and side effects. You should be aware of the possible drawbacks and limitations of deep tissue massage before you book your next session.
Some of the common risks and side effects of deep tissue massage are:
- Soreness. It is normal to feel some soreness or discomfort for a few days after a deep tissue massage. This is because the massage applies intense pressure to the deep layers of muscles and tissues, which can cause micro-tears and inflammation. You can use a heating pad or a cold pack wrapped in a towel to relieve soreness. You can also take over-the-counter pain relievers, such as ibuprofen or acetaminophen, if needed. However, you should avoid taking aspirin, as it can increase the risk of bleeding.
- Bruising. Deep tissue massage can also cause bruising, especially if you have sensitive skin or thin blood vessels. Bruising can occur when the massage breaks capillaries under the skin, which can leak blood into the surrounding tissues. Bruising can also be a sign of excessive pressure or injury. You can apply ice or a cold compress to the bruised area to reduce swelling and pain. You can also use arnica cream or gel, which is a natural remedy for bruises and inflammation.
- Bleeding. In rare cases, deep tissue massage can cause bleeding, especially if you have a bleeding disorder, such as hemophilia, or if you are taking blood-thinning medications, such as warfarin or heparin. Bleeding can occur when the massage damages blood vessels or tissues, which can lead to internal or external bleeding. Bleeding can also be a sign of a serious injury or complication, such as a muscle tear or a stroke. If you notice any bleeding during or after a deep tissue massage, you should seek medical attention immediately.
- Allergic reactions. Deep tissue massage may involve the use of oils, lotions, or creams, which can cause allergic reactions in some people. Allergic reactions can manifest as skin rashes, itching, swelling, or difficulty breathing. If you have any known allergies or sensitivities, you should inform your massage therapist before the session and ask them to use hypoallergenic products or avoid using any products at all. You should also test a small amount of the product on your skin before the massage to check for any adverse reactions.
These are some of the potential risks and side effects of deep tissue massage, but they are not the only ones. Deep tissue massage may also have other effects on your body and mind, such as:
- Emotional release. Deep tissue massage can trigger emotional release, as it can access deep-seated emotions and memories stored in the body. Emotional release can be a positive and cathartic experience, as it can help you process and heal from past traumas and stresses. However, emotional release can also be overwhelming and uncomfortable, as it can bring up feelings of sadness, anger, fear, or guilt. If you experience emotional release during a deep tissue massage, you should communicate with your therapist and ask for their support and guidance. You should also seek professional counseling or therapy if you feel that you need more help to cope with your emotions.
- Detoxification. Deep tissue massage can stimulate the lymphatic system, which is responsible for removing toxins and waste products from the body. Detoxification can be beneficial for your health, as it can improve your immune system, metabolism, and energy levels. However, detoxification can also cause some temporary side effects, such as headaches, nausea, fatigue, or flu-like symptoms. These are signs that your body is flushing out the toxins and adjusting to the changes. You can help your body detoxify by drinking plenty of water, eating healthy foods, and resting after a deep tissue massage.
As you can see, deep tissue massage can have both positive and negative effects on your body and mind. Therefore, you should be careful and cautious when getting a deep tissue massage, and follow these tips:
- Consult your doctor. Before getting a deep tissue massage, you should consult your doctor, especially if you have any medical conditions, such as heart disease, diabetes, osteoporosis, or cancer. You should also inform your doctor if you are pregnant, breastfeeding, or taking any medications or supplements. Your doctor can advise you on whether deep tissue massage is safe and suitable for you, and what precautions you should take.
- Find a qualified and experienced therapist. You should only get a deep tissue massage from a qualified and experienced therapist, who has the proper training, certification, and license to perform this type of massage. You should also check the therapist’s credentials, reviews, and references, and ask them about their experience and expertise in deep tissue massage. You should also ask them about their rates, policies, and procedures, and make sure that you are comfortable and confident with them.
- Communicate with your therapist. During the massage, you should communicate with your therapist and give them feedback on the pressure, pain, and comfort level. You should also tell them about any preferences, expectations, or goals that you have for the massage. You should also inform them of any changes in your health, mood, or symptoms that may affect the massage. You should also listen to your therapist and follow their instructions and recommendations. Remember that you are in charge of your massage, and you can ask your therapist to adjust, pause, or stop the massage at any time.
By following these tips, you can reduce the risks and side effects of deep tissue massage, and enjoy its benefits safely and effectively. In the next section, we will tell you what to expect during a deep tissue massage session, and how to prepare for and get the most out of it.
What to Expect During a Deep Tissue Massage Session
If you have decided to try deep tissue massage, you may be wondering what to expect during the session. How long will it last? What will the therapist do? How will you feel? What should you do before and after the massage? In this section, we will answer these questions and more, so you can have a positive and enjoyable experience.
Before the massage
Before the massage, you should do the following:
- Consult your doctor. As we mentioned in the previous section, you should consult your doctor before getting a deep tissue massage, especially if you have any medical conditions, such as heart disease, diabetes, osteoporosis, or cancer. You should also inform your doctor if you are pregnant, breastfeeding, or taking any medications or supplements. Your doctor can advise you on whether deep tissue massage is safe and suitable for you, and what precautions you should take.
- Find a qualified and experienced therapist. You should only get a deep tissue massage from a qualified and experienced therapist, who has the proper training, certification, and license to perform this type of massage. You should also check the therapist’s credentials, reviews, and references, and ask them about their experience and expertise in deep tissue massage. You should also ask them about their rates, policies, and procedures, and make sure that you are comfortable and confident with them.
- Book an appointment. You should book an appointment for a deep tissue massage in advance, as this type of massage is usually in high demand and may not be available on short notice. You should also choose a time and place that is convenient and comfortable for you, such as your home, office, or a massage clinic. You should also avoid scheduling a deep tissue massage right before or after a strenuous activity, such as a workout, a meeting, or a flight.
- Prepare yourself. You should prepare yourself physically and mentally for a deep tissue massage. You should eat a light meal and drink plenty of water at least an hour before the massage, as this can help prevent dehydration, nausea, or dizziness. You should also avoid drinking alcohol, caffeine, or smoking, as these can interfere with the effects of the massage. You should also wear comfortable and loose-fitting clothes that you can easily remove or adjust, as you will need to undress to your level of comfort for the massage. You should also remove any jewelry, glasses, or contact lenses that may get in the way of the massage. You should also bring a towel, a robe, and a change of clothes, if needed.
During the massage
During the massage, you should expect the following:
- Initial consultation. The therapist will talk with you about your problem areas (such as an injury or headaches), any recent injuries, and what to expect during the massage. This is the time to make sure you have the same expectations about the amount of pressure and areas of concentration. The therapist will also ask you about your medical history, allergies, medications, and any other relevant information. The therapist will also explain their techniques, tools, and products, and answer any questions or concerns you may have. The therapist will also ask you to sign a consent form, which states that you agree to the terms and conditions of the massage, and that you are aware of the potential risks and benefits of the massage.
- Getting ready. The therapist will then show you to the massage table, which is usually covered with a sheet, a blanket, and a pillow. The therapist will leave the room and give you some privacy to undress to your level of comfort. You can choose to keep your underwear on or off, depending on your preference. You will then lie on the massage table, either on your back or on your stomach, depending on the area being worked on. You will cover yourself with the sheet, leaving only the area being massaged exposed. The therapist will knock on the door and ask if you are ready before entering the room.
- The massage. The therapist will then start the massage, using oil, lotion, or cream to reduce friction and enhance the glide of their hands. The therapist will first warm up your muscles with light pressure, before massaging the targeted area with slow strokes and applying deep pressure with the hands, arms, or elbows. This works to release contracted muscles and tissues. The therapist may also use other techniques, such as tapping, kneading, stretching, or vibrating, to enhance the massage. The therapist will check in with you periodically to make sure you are comfortable and not in pain. You should communicate with the therapist and give them feedback on the pressure, pain, and comfort level. You should also tell them if you feel any tingling, numbness, or discomfort in any part of your body. You should also relax your muscles and breathe deeply and evenly during the massage, as this can help you cope with the sensations and enjoy the benefits of the massage.
- The end. The therapist will end the massage by gently wiping off any excess oil, lotion, or cream from your skin. The therapist will then cover you with the sheet and leave the room, giving you some time to rest and recover. You should then slowly get up from the massage table, as you may feel dizzy or lightheaded after the massage. You should also drink some water to rehydrate yourself and flush out any toxins released by the massage. The therapist will then return to the room and ask you how you feel and if you have any feedback or questions. The therapist will also give you some advice on how to care for yourself after the massage, such as applying heat or ice, stretching, or taking painkillers, if needed.
After the massage
After the massage, you should do the following:
- Pay and tip. You should pay the therapist for the massage, either in cash or by card, depending on their preference. You should also tip the therapist, as this is a common practice and a way of showing your appreciation for their service. The amount of tip depends on your satisfaction and the quality of the massage, but a general rule of thumb is to tip 15% to 20% of the total cost of the massage.
- Schedule a follow-up. You should schedule a follow-up session with the therapist, if you enjoyed the massage and want to continue the treatment. The frequency and duration of the sessions depend on your goals and needs, but a general recommendation is to get a deep tissue massage once or twice a month, or more often if you have a chronic condition or injury. You should also ask the therapist for any discounts or packages they may offer, as this can help you save money and time.
- Take care of yourself. You should take care of yourself after the massage, as you may experience some soreness, stiffness, or bruising for a few days. You should apply heat or ice to the affected areas, as this can help reduce inflammation and pain. You should also drink plenty of water, eat healthy foods, and rest after the massage, as this can help your body heal and recover. You should also avoid any strenuous activities, such as exercise, lifting, or driving, for at least 24 hours after the massage, as this can prevent any injuries or complications. You should also monitor your symptoms and contact your doctor or therapist if you notice any signs of infection, bleeding, or worsening pain.
These are some of the things you can expect during a deep tissue massage session, and how to prepare for and get the most out of it. By following these tips, you can have a positive and enjoyable experience, and reap the benefits of deep tissue massage for your body and mind. In the next section, we will tell you how to find a qualified and experienced deep tissue massage therapist, and what criteria and questions to use to evaluate and compare them.
How to Find a Qualified and Experienced Deep Tissue Massage Therapist
One of the most important factors that can affect the quality and effectiveness of your deep tissue massage is the therapist who performs it. Not all massage therapists are trained and experienced in deep tissue massage, and choosing the wrong one can lead to disappointment, injury, or even harm. Therefore, you should be careful and cautious when finding a qualified and experienced deep tissue massage therapist, and follow these tips:
- Check their credentials. You should only get a deep tissue massage from a therapist who has the proper training, certification, and license to perform this type of massage. You should ask the therapist about their education, qualifications, and experience in deep tissue massage, and verify their credentials with the relevant authorities or organizations. For example, in the UK, you can search for a massage therapist on an Accredited Register, such as the Complementary and Natural Healthcare Council (CNHC), which is a voluntary regulator of complementary healthcare practitioners. You can also look for a therapist who is a member of a professional association, such as the Federation of Holistic Therapists (FHT), which sets standards and codes of conduct for its members.
- Read their reviews. You should also check the therapist’s reviews and ratings from previous clients, as this can give you an idea of their reputation, quality, and satisfaction. You can look for reviews on online platforms, such as Google, Yelp, or Trustpilot, or on specialized websites, such as Therapy Directory, which lists therapists who offer deep tissue massage and other therapies. You can also ask the therapist for testimonials or references from their past or current clients, and contact them directly to get their feedback and opinions.
- Compare their rates and policies. You should also compare the therapist’s rates and policies, and make sure that they are transparent, fair, and reasonable. You should ask the therapist about their fees, payment methods, cancellation policy, and refund policy, and make sure that you agree with them before booking a session. You should also ask the therapist if they offer any discounts, packages, or promotions, as this can help you save money and time. You should also check if the therapist accepts your health insurance or offers any other forms of financial assistance, if applicable.
- Visit their location. You should also visit the therapist’s location, either in person or virtually, and see if it is convenient, comfortable, and professional. You should check the therapist’s availability, accessibility, and hygiene, and make sure that they meet your expectations and needs. You should also check the therapist’s equipment, tools, and products, and see if they are clean, safe, and suitable for deep tissue massage. You should also check the therapist’s atmosphere, ambiance, and vibe, and see if they are relaxing, welcoming, and friendly.
By following these tips, you can find a qualified and experienced deep tissue massage therapist, who can provide you with a safe, effective, and enjoyable deep tissue massage session. In the next section, we will conclude our review by summarizing the main points and takeaways, and providing a clear and honest verdict on whether deep tissue massage is worth trying or not.
Conclusion
We have reached the end of our review of deep tissue massage, and we hope you have learned a lot from it. In this review, we have covered the following topics:
- What is deep tissue massage and how it differs from other types of massage
- The benefits of deep tissue massage for various conditions and situations, such as chronic pain, sports injuries, high blood pressure, and pregnancy
- The risks and side effects of deep tissue massage, such as soreness, bruising, bleeding, and allergic reactions
- What to expect during a deep tissue massage session, and how to prepare for and get the most out of it
- How to find a qualified and experienced deep tissue massage therapist, and what criteria and questions to use to evaluate and compare them
Deep tissue massage is a massage technique that targets the inner layers of muscles and connective tissues, using deep, slow, and rhythmic pressure or friction. It can help release tension, tightness, or pain, held deep within the body, and improve blood flow, oxygen delivery, and nutrient transport to the affected areas. It can also stimulate the release of endorphins, the body’s natural painkillers, and reduce stress hormones, which can contribute to high blood pressure.
Deep tissue massage can offer many benefits for various conditions and situations, such as chronic pain, sports injuries, high blood pressure, and pregnancy. It can also help with sports performance and recovery, lower blood pressure and heart rate, and support pregnancy and postpartum health. However, deep tissue massage is not without risks and side effects, such as soreness, bruising, bleeding, and allergic reactions. It can also trigger emotional release and detoxification, which can be positive or negative, depending on the individual.
Therefore, deep tissue massage is not for everyone, and it should be done with caution and care. You should consult your doctor before getting a deep tissue massage, especially if you have any medical conditions, such as heart disease, diabetes, osteoporosis, or cancer. You should also inform your doctor if you are pregnant, breastfeeding, or taking any medications or supplements. You should also find a qualified and experienced therapist, who has the proper training, certification, and license to perform this type of massage. You should also communicate with your therapist and give them feedback on the pressure, pain, and comfort level. You should also relax your muscles and breathe deeply and evenly during the massage. You should also take care of yourself after the massage, and drink plenty of water, eat healthy foods, and rest.
So, is deep tissue massage worth trying or not? The answer is: it depends. It depends on your goals, needs, and preferences. It depends on your health condition, medication, and allergies. It depends on your therapist, location, and budget. It depends on your expectations, feedback, and results. In other words, it depends on you.
If you are looking for a massage technique that can help you with various conditions and situations, such as chronic pain, sports injuries, high blood pressure, and pregnancy, and you are willing to tolerate some discomfort, risk, and side effect, then deep tissue massage may be a good option for you. However, if you are looking for a massage technique that is gentle, relaxing, and soothing, and you are not comfortable with intense pressure, pain, or potential complications, then deep tissue massage may not be the best choice for you.
Ultimately, the decision is yours, and you should make it based on your own research, consultation, and experience. We hope that this review has helped you make an informed and confident decision, and that you have enjoyed reading it as much as we have enjoyed writing it.
Thank you for your time and attention, and we hope to hear from you soon. Please feel free to share your feedback, questions, or experiences with deep tissue massage in the comments section below, or contact us directly. We would love to hear from you and learn from you. Until then, stay healthy, happy, and relaxed.