What is a deep tissue massage? Benefits, tips, and how it works

What is a deep tissue massage? It’s more than just a massage — it’s a technique designed to get into the nitty-gritty of your muscles and connective tissues. “It uses firm pressure and very slow strokes to reach deep into your muscles and connective tissue,” explains Renee Bullis, PT, DPT, a physical therapist at Hinge Health. Often associated with treating sports injuries, deep tissue massage is also commonly paired with trigger point massage, where focused pressure is applied to a specific tender spot in a sore muscle or tendon for 30 to 90 seconds.

But the benefits go deeper than the surface. Research suggests that deep tissue massage can help lengthen and relax tight muscles and tendons. “We also think that it helps to reset the nervous system in your muscles so they can function more smoothly and with less pain or tightness,” adds Dr. Bullis.

What are the benefits of a deep tissue massage?

Deep tissue massage offers more than just momentary relief — it’s a powerful tool for addressing musculoskeletal pain, enhancing mobility, and even supporting overall wellness. Whether you’re dealing with chronic discomfort, recovering from an injury, or simply looking to relax, the benefits of this targeted therapy are backed by science and experience alike. Here are five standout benefits of deep tissue massage. 

1. Pain reduction. Deep tissue massage is known for its ability to ease musculoskeletal pain. A small study published in the Scientific World Journal found that two weeks of deep tissue back massage significantly reduced symptoms in people with chronic lower back pain. However, it’s not a one-size-fits-all approach, cautions Dr. Bullis. “Your body has to be willing to accept a deep tissue massage,” she says. “Many therapists will start with a gentler massage to help your body acclimate. If they push too hard too soon, your muscles might guard the area and tighten, limiting the benefits.”

2. Improved range of motion. By loosening tight muscles and improving blood flow, deep tissue massage can enhance your range of motion. This is particularly beneficial for people looking to optimize physical performance or regain mobility after an injury. “Improving your range of motion essentially ‘resets’ your muscles, allowing you to get more out of exercise and daily activities,” explains Dr. Bullis. A 2024 study in Somatosensory and Motor Research found that deep tissue massage on the neck not only improved range of motion and reduced pain but also enhanced quality of life.

3. Lower heart rate and blood pressure. Deep tissue massage doesn’t just work on your muscles — it can also benefit your heart. A study in the Journal of Alternative and Complementary Medicine revealed that a 45- to 60-minute deep tissue massage lowered systolic blood pressure by about 10mmHg, diastolic pressure by around 5mmHg, and reduced heart rate by approximately 10 beats per minute. “This type of massage helps reset your autonomic nervous system, shifting your body from a fight-or-flight state to a more restful, ‘rest-and-digest’ mode,” explains Dr. Bullis.

4. Faster healing. Whether you’re recovering from a muscle strain or tendonitis, deep tissue massage can aid the healing process. By breaking up scar tissue and increasing blood flow to the injured area, it delivers essential nutrients to support recovery. A 2019 study in the Journal of Sport Rehabilitation found that four sessions of deep tissue massage sped up healing for people with knee tendonitis. “The increased circulation and release of tension makes a noticeable difference in healing,” says Dr. Bullis.

5. Reduced stress. Stress often shows up in the body as muscle tension, which can lead to pain and discomfort. Deep tissue massage doesn’t just relax your muscles — it also boosts endorphins, the feel-good hormones that help reduce stress and promote well-being. Research has shown that all types of massage, including deep tissue, can alleviate symptoms of depression and anxiety. “It’s another tool in your stress-relief toolbox,” says Dr. Bullis. “Pairing it with regular exercise can make the benefits even more powerful.”

Is deep tissue massage suitable for everyone?

While deep tissue massage can offer many benefits, it’s not the right fit for everyone. If you have any of the following conditions, it’s important to check with your doctor before trying it:

• Blood clotting disorders

• A current or past bone fracture

• Nerve injuries

• Recent surgery

• Open wounds

• Use of blood thinners

Having one of these conditions doesn’t mean you have to avoid deep tissue massage altogether. “You might just want to start with gentler options, such as a soft tissue massage, to see how your body responds before trying a deeper technique,” advises Dr. Bullis.

It’s also worth noting that deep tissue massage isn’t necessarily intended to be a gentle or relaxing experience. The techniques can be uncomfortable, especially when the therapist focuses on problem areas. “Deep tissue massage techniques can hurt a bit, particularly when targeting tight or sore spots,” says Dr. Bullis. However, some discomfort isn’t necessarily a bad thing. “Mild pain during a massage often signals that the therapist is addressing areas of tension or restriction,” she explains. “As long as it’s tolerable and doesn’t feel sharp or overwhelming, it can actually be part of the process that helps your muscles relax and function better.”

Additionally, deep tissue massage shouldn’t be considered a substitute for exercise therapy. “If you have muscle tightness or pain, deep tissue massage should be combined with strengthening and mobility exercises, not used as a stand-alone solution,” Dr. Bullis explains.

How is deep tissue massage different from other massage for pain?

Deep tissue massage stands out from other massage techniques in its approach and effectiveness for chronic pain. Here’s how it compares to three common techniques. 

• Foam rolling. Foam rolling involves using a cylindrical foam tool (often resembling a pool noodle) to roll over tight areas like your back, quads, and calves. Research shows it can aid muscle recovery when done after an intense workout. “It’s a more superficial technique that you can do on your own,” explains Dr. Bullis. “Foam rolling primes your nervous system for recovery, but it doesn’t penetrate the deeper layers of muscle tissue like a deep tissue massage does.”

• Trigger point massage. Trigger points are tight knots in your muscles that can cause pain. In a trigger point massage, the therapist applies focused pressure to these points for 30 to 90 seconds, followed by light, sweeping strokes to relax the surrounding muscles. “Deep tissue massage may also address trigger points, but it goes further, using longer and firmer strokes across larger muscle areas,” explains Dr. Bullis.

• Sports massage. Sports massages and deep tissue massages share similarities, but their purposes differ. “Sports massage is typically used to help athletes recover from or prevent sports-related injuries,” says Dr. Bullis. In contrast, deep tissue massage focuses more on relieving chronic muscle tension and addressing underlying muscle dysfunction, making it a better option for issues like persistent lower back pain.

PT tip: Move to make massage benefits last 

The benefits of a regular (or occasional) deep tissue massage can be amplified with consistent physical activity. “A massage helps decrease muscle tension, but incorporating light exercise or movement afterward can solidify those benefits,” says Dr. Bullis. “By moving within your new range of motion, you can help your muscles stay relaxed and functional for longer.”

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 

1. Koren, Y., & Kalichman, L. (2018). Deep tissue massage: What are we talking about? Journal of Bodywork and Movement Therapies, 22(2), 247–251. doi:10.1016/j.jbmt.2017.05.006

2. Majchrzycki, M., Kocur, P., & Kotwicki, T. (2014). Deep Tissue Massage and Nonsteroidal Anti-Inflammatory Drugs for Low Back Pain: A Prospective Randomized Trial. The Scientific World Journal, 2014, 1–7. doi:10.1155/2014/287597

3. Bingölbali, Ö., Taşkaya, C., Alkan, H., & Altındağ, Ö. (2023). The effectiveness of deep tissue massage on pain, trigger point, disability, range of motion and quality of life in individuals with myofascial pain syndrome. Somatosensory & Motor Research, 41(1), 11–17. doi:10.1080/08990220.2023.2165054

4. Kaye, A. D., Kaye, A. J., Swinford, J., Baluch, A., Bawcom, B. A., Lambert, T. J., & Hoover, J. M. (2008). The Effect of Deep-Tissue Massage Therapy on Blood Pressure and Heart Rate. The Journal of Alternative and Complementary Medicine, 14(2), 125–128. doi:10.1089/acm.2007.0665

5. Chaves, P., Simões, D., Paço, M., Silva, S., Pinho, F., Duarte, J. A., & Ribeiro, F. (2019). Deep Friction Massage in the Management of Patellar Tendinopathy in Athletes: Short-Term Clinical Outcomes. Journal of Sport Rehabilitation, 29(7), 1–6. doi:10.1123/jsr.2019-0046

6. Rapaport, M. H., Schettler, P. J., Larson, E. R., Carroll, D., Sharenko, M., Nettles, J., & Kinkead, B. (2018). Massage Therapy for Psychiatric Disorders. FOCUS, 16(1), 24–31. doi:10.1176/appi.focus.20170043

7. Pearcey, G. E. P., Bradbury-Squires, D. J., Kawamoto, J.-E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures. Journal of Athletic Training, 50(1), 5–13. doi:10.4085/1062-6050-50.1.01