Deep tissue massage is a type of massage therapy that focuses on realigning deeper layers of muscles and connective tissue. It is especially helpful for chronic aches and pains and contracted areas such as stiff necks and sore shoulders. During a deep tissue massage, the massage therapist uses slower strokes and more direct deep pressure to target the deeper layers of muscle and fascia (the connective tissue surrounding muscles). This helps to break up adhesions and scar tissue to relieve pain and restore normal movement.
While deep tissue massage has many benefits, it also comes with some risks. Many people wonder whether it’s possible to get hurt or cause damage from deep tissue massage techniques. In this article, we’ll take a look at whether deep tissue massage can cause damage, the potential risks, and how to minimize any risk of injury.
What Is Deep Tissue Massage?
Deep tissue massage is a therapeutic technique that focuses on the deeper layers of muscle and connective tissue. The massage therapist uses slow, firm strokes and deep finger pressure to break up adhesions (knots) and scar tissue to relieve muscle tension and pain.
Here are a few key things to know about deep tissue massage:
– Targets deeper layers of muscle & fascia – The massage therapist focuses on the deeper musculature and connective tissue rather than just the surface muscles.
– Used for chronic muscle tension – Deep tissue technique applies more pressure to release chronic muscle tension and adhesions that result from injury or overuse.
– Slower and more forceful – The massage therapist uses slower strokes, direct deep pressure, and may do more focused work on problem areas. More pressure is often needed to reach deeper tissues.
– Can cause mild soreness – It’s common to feel some mild muscle soreness for a day or two after treatment. This indicates the massage has reached deeper muscle layers.
Proper deep tissue technique requires specialized training and experience. Seeing an experienced massage therapist is important for getting the full benefits without injury.
Can Deep Tissue Massage Cause Damage?
When performed correctly by a skilled massage therapist, deep tissue massage should not cause damage or injury. In the hands of an experienced practitioner, the risks are very low. However, some potential risks do exist:
– **Muscle soreness** – It’s common to feel mild muscle soreness for 24-48 hours after a deep tissue massage. This indicates the massage reached and released deeper musculature. Temporary soreness is normal, but excessive or prolonged pain could indicate tissue damage.
– ** Bruising** – Deep pressure used during a massage may cause some capillaries to burst, resulting in bruising. Bruises are generally minor and resolve quickly. Extensive bruising could signify tissue damage.
– **Inflammation** – Deep tissue work releases built-up lactic acid and toxins within the muscles. Mild inflammation can result and should subside within a day or two. Ongoing inflammation may be a concern.
– **Injury** – Strains, sprains, or injuries to muscles, tendons, and ligaments can occur if improper technique is used. The risk is increased if there are pre-existing conditions.
– **Nerve damage** – Excessive pressure could potentially injure nerves. This can lead to pain, numbness, or tingling. Nerve damage is unlikely with an experienced therapist.
– **Increased pain** – For some people, deep tissue massage may aggravate painful conditions or trigger muscle spasms. Improper technique can make existing pain worse.
The risks can be minimized by seeing an experienced massage therapist who tailors the pressure and techniques to your needs. Deep tissue massage should never cause excruciating pain or discomfort.
Risk Factors for Deep Tissue Massage Injuries
While mild soreness is common after a deep tissue massage, injuries are unlikely when proper technique is used. Certain factors can increase the risks of problems emerging:
– **Underlying conditions** – Issues like disc herniations, fractures, osteoporosis, or past surgeries heighten injury risks if deep pressure is applied over these areas. Massage therapists should adjust techniques accordingly.
– **Medications** – Blood thinners, steroids, and some pain medications can increase bruising and bleeding risks during deep tissue work. Let your therapist know what medications you take.
– **Areas of inflammation** – Recent strains, sprains, fractures, or injuries with inflammation present have increased risk of further damage if massaged deeply. Inflamed areas require lighter pressure.
– **High sensitivity** – People with lower pain thresholds or hypersensitivities can more easily experience pain or nerve agitation from deep pressure. Therapists should adjust pressure accordingly.
– **Inexperienced therapist** – Deep tissue massage performed by a novice increases risks as they may use improper force, techniques, or fail to adjust pressure as needed. See an experienced therapist.
– **Aggressive techniques** – Excessively forceful deep tissue techniques like deep stripping moves or over-compressing tissues can strain muscles or drive inflammation deeper. Slow, mindful strokes are best.
Being able to communicate with your massage therapist is key. Let them know if you feel any discomfort so pressure can be adjusted.
Signs of Injury From Deep Tissue Massage
While most people will feel fine after a deep tissue massage, it helps to know the signs of potential tissue injury:
– **Intense or prolonged pain** – Mild muscle soreness is normal after deep pressure techniques, but severe or persistent pain may indicate tissue damage occurred.
– **Visible bruising** – Some minor bruising can occur, but extensive or dark bruising suggests capillaries have been burst from excessive pressure.
– **Restricted mobility** – If normal range of motion is limited after massage, it could signify an underlying strain, sprain, or inflammation.
– **Tingling/numbness** – Numbness or nerve tingling suggests nerves may have been impacted. This needs to be addressed.
– **Muscle spasms/cramping** – If muscles involuntarily contract or spasm, it often points to injury or aggravation.
– **Swelling** – Massage shouldn’t cause swelling. If swelling emerges, it likely indicates inflammation or fluid buildup from tissue damage.
– **Headache** – Headaches could result from excessive pressure on trigger points or muscle strain in the neck and upper back.
– **Dizziness/nausea** – Feeling lightheaded or dizzy after a massage may signal tissues around the neck were overstretched or nerves compressed.
See a doctor if any concerning symptoms emerge. Most side effects should resolve within 48 hours. Communicate with your massage therapist so proper adjustments can be made during your next treatment.
Safety Tips for Getting a Deep Tissue Massage
To minimize any risks and maximize the benefits of deep tissue massage, here are some top tips:
– **See an experienced therapist** – Many years of specialized training helps therapists safely apply deep pressure at the right angles without straining tissues.
– **Communicate** – Let your therapist know if you feel any discomfort so they can adjust. Mention any problem areas to avoid.
– **Stay hydrated** – Drink water before and after massage to help flush out toxins and byproducts released from deep tissues.
– **Avoid numbing creams** – Pain-relieving gels/creams numb nerves so you can’t feel if too much pressure is applied. Avoid them.
– **Start slowly** – Request light to moderate pressure your first session to assess your tolerance and avoid overexerting muscles.
– **Breathe deeply** – Remember to breathe steadily during the massage. Holding breath can tense muscles making them more prone to injury.
– **Avoid injured areas** – Don’t massage recent strains, sprains, fractures or areas with inflammation present until healed.
– **Allow recovery time** – Plan rest time after deep tissue sessions to allow the body to recover. Gentle yoga/stretching helps.
Following these tips will help ensure you get the most benefit from deep tissue techniques without straining muscles or damaging tissues. Always communicate with your massage therapist before, during and after the session.
Should You Get Deep Tissue Massage if You Have an Injury?
If you have a recent muscle strain, sprain, fracture or any area of inflammation present, it’s best to avoid deep tissue massage over those areas until healed. However, when done correctly, massage around the injury site can still help:
– **Improves blood flow** – Gentle massage helps deliver oxygenated blood and nutrients needed for healing.
– **Reduces muscle tension** – Light massage techniques help relax muscles around injury sites. This reduces pulling that can aggravate injuries.
– **Supports lymphatic drainage** – Helps reduce swelling and fluid buildup by improving lymphatic flow.
– **Eases pain** – Massage helps release endorphins to naturally reduce pain levels.
– **Aids mobility** – By easing muscle tension and stiffness, massage helps support range of motion as an injury heals.
Have an open discussion with your massage therapist. Explain your injury and any pain symptoms. Avoid directly massaging the injured site. With the therapist’s guidance, massage can aid the healing process by reducing inflammation and pain in the surrounding areas.
When to Avoid Deep Tissue Massage
While generally safe when done properly, deep tissue massage may need to be avoided in some situations due to increased risk of injury or complications:
– **Pregnancy** – Deep pressure applied to the abdomen, lower back, or pressure points can potentially stimulate contractions. If pregnant, consult your doctor before deep tissue massage.
– **Osteoporosis** – People with very fragile bones are at heightened risk for fractures or bruising from deep massage pressure.
– **Anticoagulants** – Blood thinners like Warfarin can lead to extensive bruising or internal bleeding if deep tissue techniques are too aggressive.
– **Recent surgery** – Avoid deep work near recent incision sites or areas still healing post-op. Light massage can aid recovery when cleared by your doctor.
– **Chemotherapy** – Those undergoing chemotherapy can be more prone to bleeding and infection. Deep pressure may not be appropriate.
– **Diabetes** – Those with severe Diabetes-related neuropathy can be more prone to nerve damage when receiving massage pressure.
– **Heart conditions** – Individuals with unstable angina, heart failure, or recent heart attack may need to avoid certain positions or techniques that could increase strain.
Discuss any medical conditions with your massage therapist. They can determine if adjustments or specialized techniques are needed to perform the massage safely.
How a Massage Therapist Can Prevent Injury
A knowledgeable massage therapist has the skills and training to provide deep pressure massage while preventing injury. Here are some of the ways a massage therapist minimizes risks:
– **Full assessment** – Therapists conduct health history reviews and pre-massage assessments to note any injuries, sensitivities or risks that require technique adjustments.
– **Careful positioning** – They position the body properly to avoid overstretching muscles or straining joints during massage strokes.
– **Advanced techniques** – Specialized techniques like neuromuscular therapy and trigger point release allow them to reach deeper muscles safely.
– **Precise pressure** – Experienced massage therapists gauge the proper pressure level and depth for each client’s tissues and pain thresholds.
– **Muscle, tendon guarding** – They modify pressure and positioning to avoid compressing or overstretching delicate muscles, tendons and ligaments.
– **Staying present** – Skilled therapists remain fully attentive during sessions to immediately adjust pressure if the client experiences discomfort.
– **Ongoing communication** – Check-ins throughout the session ensure the client is comfortable and pain free. Feedback helps the therapist tailor techniques.
– **Aftercare guidance** – Therapists provide tips like hydration, rest, and appropriate activities following treatment to help muscles recover safely.
With proper precautions and evaluation, an experienced massage therapist can deliver a customized deep tissue session that helps relieve pain without injury.
What to Do After a Deep Tissue Massage
After a deep tissue massage session, give your body proper rest to integrate the effects and recover from the deep pressure techniques:
– **Drink water** – Hydrate well after your massage to flush out metabolic byproducts and lactic acid released from deep tissues.
– **Gentle movement** – Going for a leisurely walk or doing gentle, supported stretches helps circulate blood flow through worked areas.
– **Relaxation** – Give your body adequate rest after deep tissue work. Nap, read a book or practice calming activities. Avoid strenuous exertion.
– **Warm shower or bath** – A hydrotherapy soak helps your muscles integrate the massage effects and prevents stiffness or tightness.
– **Healthy food** – Eat fresh, nutritious meals emphasizing anti-inflammatory foods like fruits, vegetables, and omega-3s. Avoid inflammatory foods like sugar, fried dishes and processed carbs.
– **Apply ice/heat** – Use ice packs on swollen or painful sites after massage. Apply moist heat to stiff, tense areas using hot towels or a heating pad.
– **Additional massages** – If needed, schedule additional massage sessions. Consistency helps deep tissues continue releasing over time.
After your first deep tissue session, your massage therapist will provide recommendations specific to your body’s needs for follow-up care.
Conclusion
While very rare with an experienced massage therapist, deep tissue massage does carry some risk of injury or side effects from the deeper pressure techniques utilized. However, the risk of damage is minimal when proper protocols and precautions are followed. Any mild soreness or aches after a deep tissue session should resolve within 48 hours. Communicate with your massage therapist so they can tailor the right techniques for your body and comfort level. When performed safely, deep tissue massage can successfully help relieve chronic muscle tension and pain.