6 Scientifically Proven Benefits of Deep Tissue Massage

Deep tissue massage therapy goes beyond mere relaxation. This form of bodywork targets the deeper layers of muscle and connective tissue. Unlike a typical relaxing massage, deep tissue massage involves more intense pressure, starting with lighter strokes to warm up the muscles before moving on to deeper pressure along the muscle fibres.

Whether you’re an athlete looking to improve performance, someone dealing with chronic pain, or simply seeking to increase your wellness, deep tissue massage is the answer. Keep reading to discover the benefits!

What Is Deep Tissue Massage? 

Deep tissue massage is a therapeutic technique that involves applying pressure on the deep layers of muscle and surrounding connective tissue (fascia). The deep strokes act on the inner layers of muscles to release tension build-up, elevate tenderness, reduce inflammation, and promote faster healing. 

It is mainly used for treating musculoskeletal injuries, chronic pain, sports-related injuries, and weary bodies due to exercise. 

Deep Tissue Massage Benefits

Deep tissue massage therapy has both physical and physiological benefits. The main benefits include the following: 

• Helps with Managing Chronic Ankle Injuries

Deep Tissue Massage and Soft Tissue Release are popular techniques for injury rehabilitation, especially for chronic ankle injuries. These massage methods help relieve muscle tension and promote healing. In a study conducted at a university in Indonesia, researchers found that both types of massage reduced pain and improved ankle function in people with chronic ankle injuries. Participants reported feeling less pain and experiencing better movement in their ankles after the treatments. Both massage methods were found to be equally effective, providing a natural way to manage chronic ankle pain and improve mobility.

• Relieves Chronic Back Pain

About 540 million people across the globe are affected by lower back pain. It could arise from heavy lifting, normal ageing, prolonged sitting, lack of exercise, muscle strain in the lumber region or damage to the sciatica nerve.  

Deep tissue massage can provide substantial healing and pain relief from chronic lower back pains. It relaxes the tight muscles, eliminates pain, improves blood circulation, and restores proper function in the area that supports the lower back. 

According to one study, deep tissue therapy alone is sufficient for improving chronic symptoms of lower back pain as it has a similar effect as that of NSAIDs. 

• Lowers Blood Pressure And Heart Rate

Deep tissue massage acts on deep levels to relax blood vessels and improve blood circulation. A study concluded that massage therapy is effective, safe, and cost-effective for controlling the blood pressure of pre-hypertensive patients. 

Another study showed deep tissue massage could reduce systolic, diastolic, and mean arterial blood pressure readings. Similarly, it can reduce heart rate by 10 beats per minute.

• Helps With Labour Pains And Delivery

Regular deep massage therapy helps pregnant women with excruciating labour pains and other miserable symptoms.

Massaging releases endorphins, a natural pain killer and mood lifter chemical produced by the brain. Women who get massages before and after labour have reported reduced anxiety, back pain, and depression. It also shortens the duration of labour and reduces the need for medications.

A study showed that deep massage twice a week increases serotonin production in pregnant women, which helps in relieving pain in the legs and back. 

• Reduces Symptoms Of Anxiety, Depression And Stress

Massage therapy has proven to be an effective tool for alleviating mental health issues such as stress, anxiety, and depression, as highlighted by recent studies. German researchers found that a mere 10 minutes of massage increased heart rate variability, promoting relaxation, while a 2021 Mayo Clinic study showed reduced anxiety in preoperative patients after a 15-minute hand massage. A 2020 study in “Brain Sciences” revealed that slow, superficial strokes can alleviate depressive symptoms in women with chronic back pain. Massage therapy has been beneficial for youth, addressing psychological issues like anxiety and depression. 

• Promotes Healing After Injury

Athletes are at higher risk of developing muscle injury, which can compromise their performance. Deep tissue massage significantly reduces active and passive muscle stiffness by clearing lactic acid build-up in athletes. This ultimately increases the range of motion and flexibility, adding an overall sense of well-being. 

Deep tissue massage improves blood flow and sends essential nutrients to injured areas, which promotes healing. It decreases muscle stiffness, swelling, and soreness and prevents future injuries. 

A study suggested deep tissue massage ensures faster recovery after a chronic ankle injury. 

How Often Should You Get Deep Tissue Massage? 

The frequency of deep tissue massages depends on individual needs and circumstances. For those dealing with chronic pain, high stress, or specific injuries, receiving a deep tissue massage once a week may be beneficial until the issue improves. For general maintenance and to support overall wellness, a deep tissue massage every 3-4 weeks is typically sufficient. However, it’s important to consult with a healthcare professional or a licensed massage therapist to tailor the frequency to your specific health conditions and goals. 

Where Can You Get Deep Tissue Massage?

When it comes to deep tissue therapy, there are multiple options that you can opt for, depending upon your ease. You can either go to salons, call the massage therapist at home or even get a device for yourself. 

You might need regular therapy sessions if you are an athlete or suffering from chronic lower back pains. Going for therapy sessions or even managing time to call a therapist at home may not be feasible for you. That’s why it is best to get a therapy device, as it saves you time, and you can easily relieve your pain at home.

Deep Tissue Massage Benefits at Home with a Bio-Mat

Do you know you can get all the benefits of deep tissue massage with a mat? 

Yes, you heard it right; recovery systems Bio-Mat has everything you need for recovery and pain.

It is designed with a remarkable combination of 5 modalities, i.e., PEMF, far infrared, negative ion, heat, and red-light therapy. These combinations boost wound healing, increase blood circulation, deliver fresh nutrients for faster muscle repair, and enhance recovery. 

How Long Do the Benefits of Deep Tissue Massage Last?

It is uncertain how long the benefits of deep tissue massage will last. The benefits last differently for different people depending upon their medical condition.

It may last up to one month for some people, whereas for others, it may last as little as one day. 

Does Deep Tissue Massage Have Side Effects?

Deep tissue massage has a low risk of negative effects. However, after this intense session, you may experience lingering soreness or tenderness in your targeted muscles. It is normal to feel sore as the stress is released from your muscles.

Takeaway 

Deep tissue massage effectively addresses muscle tension and various physical issues. Its benefits range from pain management to stress relief, though duration varies by individual. While generally safe, it may cause temporary soreness and isn’t suitable for everyone. At-home options like Bio-Mat offer convenient alternatives for regular therapy. 

FAQs: 

Why Does Soft Tissue Take So Long to Heal?

Soft tissue, like muscles, ligaments, and tendons, takes a long time to heal for several reasons. First, these tissues don’t get as much blood flow as other parts of the body, which means fewer nutrients and oxygen to help them recover. 

When you injure soft tissue, your body starts an inflammatory response that causes swelling and pain, and this can last a while, making healing slow. 

The healing process itself is complex and happens in stages — first, inflammation, then tissue repair, and finally, remodelling the new tissue. It all takes time to ensure everything heals properly. 

Even small movements can stress the injured area and disrupt healing, so resting is very important. Age and overall health also affect healing speed—older adults and those in poor health might take longer to recover. 

Trying to return to activities too soon can cause re-injury, which sets back the healing process even more. 

How Long Does Soft Tissue Damage Take To Fully Heal?

The time it takes for soft tissue damage to fully heal depends on the severity of the injury. 

• Minor injuries, such as mild sprains or strains, may heal within 2 to 4 weeks. 
• Moderate injuries, like Grade 2 sprains or strains, typically require 6 to 8 weeks for complete recovery. 
• Severe injuries, including Grade 3 sprains or strains, can take 3 to 6 months or longer to fully heal. 

Will Soft Tissue Damage Heal On Its Own?

Soft tissue damage can often heal on its own, but the process can be slow and requires proper care. Minor injuries, like small sprains or strains, typically heal without medical intervention if you follow basic self-care steps. These steps include resting the injured area, applying ice to reduce swelling, using compression bandages, and keeping the area elevated. Over-the-counter pain relievers can also help manage discomfort.

However, more severe injuries, such as significant tears or ruptures, may need medical attention to heal properly. In these cases, physical therapy, specialised exercises, and sometimes even surgery might be necessary to ensure full recovery. It’s always a good idea to consult a healthcare professional to get a proper diagnosis and treatment plan, especially if the pain is severe or doesn’t improve with basic care.

What Is The Fastest Way To Heal A Soft Tissue Injury?

The fastest way to heal a soft tissue injury involves a combination of immediate and ongoing treatments:

1. RICE Method — Rest, Ice, Compression, and Elevation are important in the first 48 to 72 hours to reduce pain and swelling.
2. Rest — Avoid activities that stress the injured area.
3. Ice — Apply ice packs for 15-20 minutes every 2-3 hours during the initial phase.
4. Compression — Use an intermittent compression device to help reduce swelling.
5. Elevation — Keep the injured area raised above the heart level to minimise swelling.
6. Physical Therapy — Engage in guided exercises to restore strength and flexibility once the initial pain and swelling subside.
7. Medication — Use over-the-counter pain relievers like ibuprofen or acetaminophen to manage pain.
8. Proper Nutrition — Ensure an adequate intake of proteins, vitamins, and minerals to support tissue repair.
9. Hydration — Maintain good hydration levels to aid the healing process.
10. Avoid Re-injury — Gradually return to normal activities and avoid movements that could re-injure the area.

What Are The 3 Main Soft Tissue Injury Categories?

The three main categories of soft tissue injuries are:

1. Sprains — These injuries involve the ligaments, which are the tough bands of tissue that connect bones to each other. Sprains occur when ligaments are stretched or torn, often due to a sudden twist or impact. Common sites for sprains include the ankles, knees, and wrists.
2. Strains — Strains affect the muscles or tendons, which are the tissues that connect muscles to bones. These injuries occur when the muscle or tendon is overstretched or torn, usually as a result of excessive force or overuse. Strains commonly occur in the back, hamstrings, and shoulders.
3. Contusions —Also known as bruises, contusions occur when blood vessels are damaged or broken due to a direct blow or impact. This results in discolouration, swelling, and pain in the affected area. Contusions can occur in any soft tissue, including muscles, skin, and connective tissues.

How Long Should You Rest For A Soft Tissue Injury?

Resting a soft tissue injury is important for proper healing. The recommended rest period varies depending on the severity of the injury. For minor injuries, such as mild sprains or strains, rest for 48 to 72 hours is typically sufficient. Moderate injuries may require a longer rest period, ranging from a few days to a week. Severe injuries, like Grade 3 sprains or strains, may need several weeks of rest. It’s essential to follow a healthcare professional’s advice and avoid rushing the recovery process to prevent further damage.

Is Soft Tissue Damage Very Painful?

Soft tissue damage can be very painful, especially if the injury is severe. Pain levels vary depending on the type and extent of the injury. Mild injuries may cause discomfort and tenderness, while more severe injuries can result in intense pain, swelling, and bruising. Soft tissue injuries are generally classified into three grades:

• Grade 1 — Mild injury causing slight pain and tenderness, with minimal swelling and no significant loss of function.
• Grade 2 — Moderate injury leading to more intense pain, noticeable swelling, and some loss of function. Partial tearing of the tissue is common.
• Grade 3 — Severe injury resulting in extreme pain, significant swelling, and complete loss of function. This grade often involves a complete tear or rupture of the tissue.

What Is Grade 3 Soft Tissue Damage?

Grade 3 soft tissue damage is the most severe level of injury and involves a complete tear or rupture of the affected tissue. This type of injury typically results in:

• Severe pain — Intense and immediate pain at the injury site.
• Significant swelling — Swelling that can occur almost immediately and may be accompanied by bruising.
• Complete loss of function — The injured area cannot be used normally, and there is often instability if a joint is involved.
• Visible deformity — In some cases, a visible or palpable gap may be present in the tissue.

Grade 3 injuries require immediate medical attention and often necessitate surgical intervention, followed by a comprehensive rehabilitation program to regain strength and function.

What Is An Example Of A Grade 3 Injury?

An example of a Grade 3 injury is a complete tear of the anterior cruciate ligament (ACL) in the knee. This type of injury often occurs in high-impact sports such as football, basketball, or skiing. 

A Grade 3 ACL tear results in severe pain, significant swelling, and complete instability of the knee joint. Immediate medical attention is required, and treatment typically involves surgery followed by extensive rehabilitation to restore function and strength.

How Do You Treat Soft Tissue Damage In Hands?

Treatment for soft tissue damage in the hands typically involves the RICE method (Rest, Ice, Compression, Elevation) to reduce pain and swelling. Physical therapy and specific exercises may be recommended to restore function and strength. In some cases, splinting or bracing may be necessary to immobilise the injured area and promote healing. Over-the-counter pain relief medications, such as ibuprofen or acetaminophen, can also help manage discomfort. It’s essential to follow the advice of a healthcare professional for proper diagnosis and treatment.

What Is The Difference Between A Deep Tissue Massage And A Regular Massage? 

The main difference is between the level of pressure applied. Deep tissue massage is more intensive and involves forceful strokes to release muscle and connective tissue tension. On the other hand, regular or Swedish massage uses light to firm pressure and provide relaxation. 

What Should I Expect After A Deep Tissue Massage?

Deep tissue therapy may make your muscles sore and tender for several days. It is normal to feel sore as stress is released from your muscles. 

Try using a hot or cold pack on the affected areas to relieve the soreness.

What Should You Not Do After A Deep Tissue Massage?

• Avoid Strenuous Activities—Refrain from engaging in heavy physical activities or intense exercise for at least 24 hours after your massage. Your muscles need time to recover and heal after the deep manipulation they have undergone.
• Don’t Skip Hydration—Failing to drink plenty of water can lead to dehydration and hinder the flushing out of toxins released during the massage. It’s crucial to stay well-hydrated to aid in the detoxification process.
• Avoid Alcohol and Caffeine—Both substances can dehydrate your body. It’s best to avoid them for at least 24 hours post-massage to maintain proper hydration levels.
• Don’t Eat a Heavy Meal—Eating a large, heavy meal immediately after a massage can cause discomfort. Opt for light, healthy meals and snacks.
• Avoid Hot Showers or Baths—While it may seem relaxing, hot showers or baths can increase inflammation and exacerbate soreness. Opt for a warm, not hot, shower if needed.
• Don’t Expose Yourself to Extreme Temperatures—Avoid activities like using a sauna, hot tub, or ice bath. Extreme temperatures can affect your body’s natural recovery process after a deep tissue massage.
• Avoid Taking Painkillers—Unless advised by a healthcare professional, avoid taking painkillers immediately after the massage. It’s better to allow your body to naturally respond to the massage without masking any pain or discomfort that may indicate how your body is reacting.
• Don’t Ignore Your Body’s Signals—Pay attention to how your body feels after the massage. If you experience unusual pain or discomfort, it’s important to rest and possibly consult with your massage therapist or a healthcare professional.