Deep tissue has become a very popular form of massage therapy, yet there are widespread misconceptions about this valuable technique. Part one of this article explains what is—and is not—deep tissue massage and reviews some of its benefits. Part two, which will appear next week, will provide tips on choosing a massage therapist to give you the best possible deep tissue massage experience.

Part One: It Doesn’t Have to Hurt

Even though deep tissue massage is among the most highly requested forms of bodywork, many clients fear the experience will be painful. An earlier massage may have left the client bruised, or it may have just been a miserable experience. On the other extreme, other clients may request a painfully deep massage, believing effective bodywork is impossible without pain.

Both of these attitudes are misplaced: Effective deep tissue massage need not be painful, and painful massage is not necessarily effective. If you are interested in deep tissue massage, a well-trained massage therapist with experience in these techniques can guide you through a very beneficial massage that includes little or no discomfort.

There is far more to deep tissue massage than pushing harder. What makes this modality so valuable are specific techniques that release muscles and connective tissue, called fascia. A skilled therapist will also be able to identify specific problems by analyzing your posture and discussing your unique experiences with you. The therapist might ask about areas of imbalance in your body or postural issues that seem to be causing you pain or slowing you down. For instance, one of your hips may sit higher than the other, leading to low back pain while you run.

There are many reasons why you might want to get a deep tissue massage:
• Pain relief. Deep tissue massage can help restore your postural alignment, clearing away imbalances that lead to chronic pain.
• Better flexibility. Tight muscles often limit the range of motion in our joints, making it more difficult to take such simple actions as lifting our arms or bending from the waist.
• Improved circulation. Tight soft tissue can restrict circulation. Be releasing the soft tissue during massage, we can allow for improved circulation to nourish and cleanse the soft tissue once again.
• Decrease in scar tissue or soft tissue adhesions. Scar tissue forms as part of the healing process after an injury. While it typically forms around the injury or surgical incision, it may also continue to travel through the web of fascia, or connective tissue under the skin. Scar tissue can inhibit good posture because it forms in a jumbled fashion, pulling the body into a maladaptive posture.

For some, however, there may be reasons to forgo deep tissue massage and opt instead for a gentler technique. In particular, it may be unwise to get deep tissue massage if you have decreased bone density, whether because of osteoporosis or another cause, or if you are on blood-thinning medication or have a history of blood clots.

Whichever way you go, rest assured that massage doesn’t have to hurt to be therapeutic.