Are you an athlete or a sportsman experiencing stress, fatigue with high energy demand! Or you are a patient recovering from an injury or most probably a woman distressed with the daily work routine?
Get a Massage!
Your body and workouts are disserved. And deep tissue massage therapy will be the best solution to your problems. One who is overdosed on the work should really include a deep tissue massage every two weeks. If not, your muscles will be tight, and your workouts will suffer.
All in all, the benefits of deep tissue massage will help you recover. likes right 😊.
Keep reading to know more about the benefits of deep tissue massage!
What Is Deep Tissue Massage
Deep tissue massage is a therapy that practices firm pressure and mild stroke to massage the deep layers of your muscle tissues and fascia (the connective tissue that surrounds muscles).
The pressure used in deep tissue massage therapy breaks scar tissues and muscle adhesions, hence, stimulate blood flow, releases tension, and ultimately improves the body’s ability to heal itself.
Deep tissue massage is performed more slowly and deeply as compared to other massage techniques, including Swedish Massage and acupressure that carries light pressure.
Deep tissue massages focus on major muscle groups of the neck and lower back in addition to the joints and tendons that are more vulnerable to strains and injuries.
The main areas of stress attacks are the shoulders, neck, and hips, and they are benefited most from the deep tissue manipulation technique.
Deep tissue massage may be more intense, but you shouldn’t feel any pain or soreness.
The Massage usually lasts for 60–90 minutes.
Ancient Egyptians were the first to use substantial, deep pressure to treat chronic pain, according to experts.
Pressure massages were used to improve Qi– the life force, detoxify the body, and promote better liver function that is now explained through the process of activating the lymphatic system.
Deep tissue massage gained popularity in the west during the mid-19th century that stars from Canada and makes its way throughout the U.S. Down there is a table indicating the top 5 techniques used in deep tissue massage therapy.
Now let’s explore the types of deep tissue massage and see what they can offer you!
Types Of Deep Tissue Massage
There are three popular types of Deep tissue massage Have a look to get the right class!
Full Body Massage
In full-body massage, the professional massage therapist massages your entire body. The technique followed in deep tissue full body massage is as follows:
Technique:
- Starts with the neck and shoulders
- Next are feet
- Work your way up the legs
- Moves from the lower to the upper back
- Massages the hands and arms
- End with the head
Procedure:
Full body massage is performed on a massage table in a soothing environment with background music.
You will be asked to undress and wear robes to hide your modesty. They usually give you a towel or blanket to put over your private areas during the Massage.
Don’t be self-conscious! They are professionals!
A professional massage therapist should always make you at ease, so you feel comfortable and safe during your massage session.
They are professionals and may ask questions before they start and explain what’s involved.
A good massage therapist will be silent during the session as they are not there to chat but to help you relax.
If they do start a chat, it’s OK to ask them politely to stop talking until after the treatment.
Pressure and points you can adjust:
They may ask you if you have any points that you’d like them to focus on in particular and what kind of pressure you’d prefer, and also will consult about the pressure and technique throughout the full-body Massage.
Leg Massage
Deep tissue leg massage relieves sore, tensed, and tired muscles of your legs. Leg massage follows the given technique:
Technique:
- Starts from the upward stroke of the ankle towards the lymph nodes (located at the back of the knee and groin)
- Moving to leg’s larger muscles around the thighs to stimulate the lymphatic system
- Ends with gentle pressure around bony areas such as the shins and knees
- Don’t you worry, if your legs are puffy or swollen- A professional therapist will use just the right amount of gentle pressure to relieve your discomfort!
Procedure:
Deep tissue leg massage can be done to your lower leg while being seated and to your upper portion in stand-up posture. In another way, the whole leg massage can be done while standing or lying down.
A massager applies oil or lotion to reduce friction between his hands and your skin. The therapist applies most pressure during the Massage by using the elbows, thumb, knuckles, fist, and the heel of the hands.
Benefits of deep tissue leg massage:
The benefits of deep tissue massage vary depending on how much pressure you apply; light pressure is relaxing, whereas intense pressure reduces tension and pain in your leg muscles.
- Stimulates your nervous system
- Enhance your blood and lymph circulation
- Prevent varicose veins
- Relieve congestion in your legs
- Neck massage
A deep tissue neck massage is applied to the muscles around the neck and shoulder area. A neck massage concentrates on the sternocleidomastoid, scalene, and upper trapezius muscles that form the neck region.
Many techniques such as acupressure, mobilizations, and skin rolling are used to achieve a range of benefits by increasing muscle temperature to help improve tissue elasticity and reduce joint stiffness.
More benefits you can gain from neck massage are:
- Decreased tension
- Reduced stress
- Improved sensation
8 benefits of deep tissue massage
The top 8 benefits of deep tissue massage are enlisted below Massage is an ancient form of healing and relaxation, and the gentle pressure of hands feels good on sore muscles.
1. Reduce Stress
The top benefit one could get from deep tissue massage therapy is the calming and relaxing effect during stress conditions.
Massage overcomes your stress level:
Chronic stress causes inflammation and muscle tension, malfunctions the immune and cardiovascular systems, and can worsen the overall health of an individual. Hence, to get out of this condition consider getting a deep tissue massage because it reduces cortisol levels and increases the oxytocin hormone, which is the leading agency to help relax your body.
Features of oxytocin:
Hormone- oxytocin is mainly responsible for the production of social bonds and behaviors in humans’ bodies. Oxytocin is released during hugs, birth, social bonding, and contact that is why it is sometimes often called the “hug hormone.”
Other mechanisms to relieve stress because of deep tissue massage:
Deep tissue massage helps relieve stress effects by stimulating several other natural mechanisms such as:
- Dilate blood vessels that regulate the autonomic nervous system
- Lessens the activity of the limbic system (including the hypothalamus)that controls the secretion of cortisol
- Increases the activity of the parasympathetic nervous system that declines anxiety level
2. Help Reduce High Blood Pressure
Deep tissue massage has shown positive benefits on the diastolic, systolic, and mean blood pressure of adults with symptoms of pain and high blood pressure.
Massage reduces B.P. by relaxing your muscles:
High blood pressure is associated with the elevation of anxiety, stress, and depression. When that body passes through massage therapy, the muscles got relaxed that eventually causes reduced blood pressure and helps in the reduction of stress and strain symptoms.
Research:
- Hypersensitive adults received ten 30 min massage sessions over five weeks
- Sitting diastolic blood pressure decreased after the first and last massage therapy sessions and reclining diastolic blood pressure dropped from the first to the previous day of the study.
- Only the massage therapy group reports less depression and showed decreased cortisol hormone levels.
- Massage therapy may be useful in reducing diastolic blood pressure and symptoms associated with hypertension.
3. Treat Chronic Back Pain
Another benefit one could get from deep tissue massage therapy is the treatment of chronic back pain. Studies have shown that deep tissue massage, treated alone has positive effects in reducing pain in patients with chronic symptoms compared to the massage analgesics and NSAIDs used as a whole.
Research that proves massage therapy benefits:
A group was designed to evaluate the effects of massage therapy versus relaxation therapy on chronic low back pain. At the end of the study, the massage therapy group reports less pain experience, depression, anxiety, and sleep disturbance.
4. Reduces The Symptoms Of Arthritis
Massage therapy is often used to relieve the common symptoms of many types of arthritis, such as chronic joint pain, stiffness, anxiety, limited range of movement in the joints, and problems sleeping.
You can get a firm Massage daily for natural relief, either by a professional or by yourself.
Firm Massage helps to cure arthritis as compared to light Massage:
A firm massage with more pressure results in a significant reduction in arthritis pain as compared to lighter massages.
Lighter Massage tends can be exciting but not relaxing because of the increased heart rate. However, if moderate pressure is applied the heart usually slows thereby stimulating relaxation and reduced tension.
” 34,000 people ranked deep tissue massage as being effective in relieving osteoarthritis pain as compared to physical therapy, exercise, prescription medications, chiropractic, acupuncture, diet, glucosamine, and over-the-counter drugs, According to the Consumer Reports magazine”
5. Causes Relaxed State Of Mind
Massage therapy helps reduce the levels of stress hormones while at the same time boosting those “feel good” neurotransmitters like dopamine, serotonin, and endorphins.
6. Regulates Better Sleep
A regular deep tissue massage helps you feel good; and makes you sleep better due to less pain and a boost in serotonin.
7. Eliminate Pain
Deep tissue massage works on the stressed muscles knots to relieve immediate pain, as well as chronic joints and muscles pain, by increasing blood flow and reducing inflammation, deep tissue massage also aids in faster healing.
8. Improve Overall Health
Deep tissue massage In addition to benefiting muscle and tissue health, positively affects your overall health by decreasing blood pressure and improving lung function.
Other Potential Benefits
Other potential benefits one could get from deep tissue massage therapy are:
- Recovery from injuries (e.g. whiplash, falls) and repetitive strain injury, such as carpal tunnel syndrome
- Elevate postural problems, upper back or neck pain
- Reduce muscle tension in the hamstrings, glutes, I.T. band, legs, quadriceps, rhomboids, upper back
- Overcome Osteoarthritis pain, Sciatica, Piriformis syndrome, Tennis elbow, and Fibromyalgia
Deep Tissue Massage Tools
In today’s pandemic situation, it’s not easy for you to see a professional have your deep tissue massage. So, why not consider massage tools that you can use yourself in your comfy home zone.
Deep tissue massage ball
Massage balls offer exceptional and unique benefits to you. They allow you to do your own deep tissue massage approximating the pressure you could expect from a massage therapist’s palm or elbow.
Top massage therapists and athletes all use massage balls for their own self-care, and most use lacrosse balls for Massage.
Massage balls can even prevent risky surgeries. Not overdramatizing this, but it’s a known fact that back surgeries sometimes result in death or a lifetime of debilitating pain.
While looking for a deep tissue massage ball, these points should be kept in view:
- Size
- Weight
- Shape
- Grip
- Hardness
Deep tissue massager gun
Massager gun is a popular tool being used for the past few years for a self-deep tissue massage.
It is known as a recovery or power tool because it increases blood flow, breaks up the tension, decreases soreness, and improves range of motion.
This all leads to better warm-ups and speedier recoveries.
Massager guns work by sending direct vibrating pulses through your muscles, thereby delaying the onset of muscle soreness by decreasing the levels of lactic acid in your body post-workout.
In addition to physical therapists and chiropractors, you can employ the massager gun yourself. Down there are four tips when going for a DIY route:
- Start slow
- Avoid bone
- Keep it moving
- More is not better
Pain After Massage
At certain times during deep tissue massage therapy, you may feel discomfort and pain because of the firm pressure applied by the therapist.
The pain and soreness may last for a few days, may because the therapist works on the areas with adhesions and scars.
In this case, feel free to tell your massage therapist about your condition. He will adjust the technique and pressure or further prep the tissues if the superficial muscles are tense.
NOTE:
“If you are a person with a history of blood clotting disorder, facing cancer or are undergoing chemotherapy, or using blood thinners, you have to consult your doctors first before having deep tissue massage.”
Deep Tissue Massage vs Swedish Massage
The two different types of massage therapy are Deep tissue massage and Swedish massage. Both use some of the same strokes, but they have other uses and vary greatly when it comes to the amount of pressure used.
Down there are the key differences between deep tissue massage and Swedish massage:
| FEATURES | DEEP TISSUE MASSAGE | SWEDISH MASSAGE |
| Primary goal | Relieve severe tension in muscles and fascia | Relax the entire body |
| Intended use | Treat chronic pain, muscle, and sport-related injuries | Reduce muscle tension caused by tensed routine life |
| Pressure | Tenser | Gentler |
| Area of Focus | Inner muscle layers | Superficial muscle layer |
| Strokes | Forceful stroke | Light long strokes |
| Time | 1.5 hours long | 40 min-90 min |
However, the pressure involved in deep massages is actually a good thing. It provides many of the benefits that this type of therapeutic massage has to offer.
FAQ
What to do after a deep tissue massage
After having a deep tissue massage, apply ice to the muscle areas that received the deepest pressure during the therapy. This can reduce any swelling and pain caused during the session. Before and after your massage session, one should consider drinking plenty of water to help elevate the beneficial effects of deep tissue massage.
