8 types of massage therapy to try for pain relief and recovery

Massage therapy may seem like a luxury spa treatment, but it can be a helpful part of treatment for muscle and joint pain relief. Massage therapy can improve your mobility, help with healing and recovery from injury, and promote relaxation and sleep. 

Of course, exercise and physical therapy are key to pain relief and recovery — as movement heals the body and treats the root causes of pain and musculoskeletal issues, says Melissa Marek, PT, DPT, a physical therapist at Hinge Health. “Treatment like massage therapy can be a great complement to movement in your pain management toolkit.”

Here, learn more about the benefits of different types of massage therapy for pain relief and what type of massage therapy might be right for your needs.

What is massage therapy?

Massage therapy is one of the oldest healing practices in the world. It’s a hands-on treatment performed by a licensed massage therapist. Providers use a variety of techniques, such as kneading, pressing, and stretching the body’s soft tissue (muscles, tendons, and ligaments) to address tension, muscle tightness, and discomfort in various parts of the body. 

Many massage techniques can stimulate blood flow to stiff or injured tissues, which can help your body’s natural healing processes. That’s why massage is often used as an adjunct therapy to physical therapy and chiropractic work. Also, because massage therapy releases stress from your body, it can help you sleep better and feel more relaxed. 

It’s a good idea to talk to your provider if you’re interested in trying alternative treatments for pain relief, such as massage therapy. Not sure which type of massage therapy can best support your treatment? A physical therapist can help you identify which ones might be best for you and your goals. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

8 types of massage therapy 

There are many different types of massage therapy, and each one can offer specific benefits to your body. 

1. Deep tissue

A deep tissue massage uses higher pressure than a standard massage. For that reason, this massage technique may feel a bit uncomfortable for some people, says Dr. Marek. Deep tissue massages help relieve chronic tension, reduce muscle stiffness, and improve your mobility. It’s often recommended for addressing conditions like chronic back pain or injuries from sports or falls.

2. Trigger point massage

A massage that targets trigger points, or tight muscle fibers in the body, can help reduce pain. These knots, also known as myofascial trigger points, can develop from muscle overuse, stress, or injury and often lead to referred pain, meaning the discomfort is felt in a different area of the body than where the trigger point is located. By applying pressure directly to these points, a provider can use this technique to alleviate discomfort and improve overall muscle function. Trigger point massage therapy may be especially helpful if you have an overuse injury or if you get tension headaches. 

3. Swedish massage

This popular massage technique uses long, gentle glides with the palms or fingers to increase blood flow to muscle tissues and promote relaxation. There are different variations of Swedish massage, including effleurage and petrissage kneading, that range from light or medium pressure. Research suggests that Swedish massages can help alleviate pain in those with rheumatoid arthritis. It may also help alleviate lower back pain and tension in other areas of your body.

4. Myofascial release

Fascia is the connective tissue that surrounds and supports muscles, and restrictions in this particular tissue can cause pain. Myofascial release, through gentle but sustained pressure, may help reduce these restrictions, so your tissues remain flexible.

Many people confuse myofascial release with trigger point massage. And while both relieve muscle tension, myofascial release focuses on gently stretching and loosening the fascia (connective tissue) over a broad area, whereas trigger point massage applies direct pressure to specific muscle knots that cause pain. A trained professional can help perform myofascial release. You can experience it on your own with a foam roller.

5. Sports massage

This method is a type of deep tissue massage that targets specific muscles you often use for sports or activities. A sports massage therapist might focus on releasing tension from your legs if you run a lot, for example, Dr. Marek says. Along with relieving discomfort, a sports massage may help prevent injury by increasing flexibility and mobility.

6. Shiatsu

Shiatsu — which means “finger pressure” in Japanese — is a technique that involves applying pressure to specific points on the body with fingers, thumbs, and palms. This gentle massage focuses on restoring energy flow in the body, which may help to improve circulation, reduce stress levels, and promote better sleep. 

7. Lymphatic drainage

This technique is designed to stimulate your body’s lymphatic system. The goal is to make lymph — a colorless, watery fluid — flow away from your tissues and toward your lymph nodes. Not only can this gentle, rhythmic massage remove toxins, but it may also reduce swelling and inflammation. This type of massage is often used to help people recover after surgery or injury because it improves blood flow. It can also support your immune system and provide relief for conditions, such as lymphedema. A certified lymphedema therapist often performs this type of massage.

8. Craniosacral massage

This massage focuses on releasing tension from your connective tissue and restoring balance in your cerebrospinal fluid, which surrounds your brain and spinal cord. “It can be great for headaches, neck and jaw pain, and concussions,” says Dr. Marek.

What type of massage should I get? 

It can be hard to choose a massage because there are so many therapeutic massage types. Ultimately, it comes down to why you want to get one and what you want it to help. For instance, if relaxation is your main goal, the best massage for you will likely be different from a sports therapy massage someone gets after running a marathon.

For persistent back or neck pain, a Swedish, deep tissue, trigger point, or sports massage may be best for you, Dr. Marek says. “Consider craniosacral massage if you aren’t comfortable with firm pressure or you get headaches with your neck pain,” Dr. Marek says. 

If you’re looking to recover from a tough workout, a sports massage can help increase blood flow to tight muscles, Dr. Marek says. This massage can loosen fatigued muscles, making them more flexible, which can alleviate pain.  

To unwind and relieve stress, a full-body Swedish massage is a good option, Dr. Marek says. “Communicate with your massage therapist about the type of pressure that feels comfortable for you to promote relaxation,” Dr. Marek says. “For those who get relief with deeper pressure, trigger point and deep tissue will promote relaxation.” Lymphatic massage is typically designed for people who have lymphedema, a condition where excess lymphatic fluid builds up in the body, causing swelling and discomfort. 

Consulting with a massage therapist can help you decide which massage is best for you. They’ll ask about your medical history, current concerns, and your comfort preferences to recommend a technique that supports your needs. 

If you’re working with a physical therapist, you can also discuss massage options with them. “Your PT should know about your pain areas and functional goals, so you can ask them about what techniques can complement the work you’re already doing,” says Dr. Marek.

PT tip: Give yourself a massage

Massages can be costly and inconvenient — it's not always easy to get them regularly. That’s why Dr. Marek recommends trying self-massage techniques. “It’s easier to be consistent with five to 10 minutes a day at home, than waiting for an appointment,” she says. Try to press gently on sore or stiff spots and knead those areas for 30–60 seconds each. 

Massage guns and foam rolling can also be helpful, but you can still reap the benefits if you don’t have either in your home. Try using a tennis or lacrosse ball on the wall to massage your back or glutes. You can also use a wooden rolling pin to roll out tension in your quads or calves. Most importantly: Listen to your body as you self-massage. If something isn’t feeling good, adjust the pressure, or avoid the spot altogether if it’s too painful to touch.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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