Many people are living with pain, tension, and stress throughout their body. Most people have become so accustomed to the daily discomfort that they hardly even notice it anymore. Eventually, physical strain, injury or even illness can magnify underlying pain to an unbearable level. A deep tissue massage is great for treating injured, tense, and tight muscles by improving blood circulation, relieving muscle tension and decreasing stress. A deep tissue massage firmly targets the deeper layers of tissue in a particular area. When you receive a deep tissue massage it may be uncomfortable or even painful due to the 'cross-grain' movements against the muscle. If you're looking for a relaxing massage you may want to consider a Swedish or Shiatsu massage. Try a deep tissue massage to decrease old adhesions, muscle spasms, scar tissue that causes pain, and improve your range of motion.
Benefits of Deep Tissue Massage
1. Treats Chronic Back Pain
One study that compared the effectiveness of two different kinds of massages for treating chronic back pain, therapeutic massage versus deep tissue massage (DTM), found that DTM treatment over the course of 10 days resulted in significantly better improvements in pain compared to therapeutic massage.
In this particular study, published in Studies in Health Technology and Informatics, therapeutic massage included techniques of tapping and friction, while DTM used “oblique pressure and a combination of lengthening and cross-fiber strokes.” All sessions were 30 minutes long and preformed daily, and all participants did not receive any other treatments during the course of the study. After 10 days, participants treated with DTM reported significant improvements in pain (lower back pain in this case) compared to those treated with therapeutic massage, based on scores using the Modified Oswestry Low Back Pain Disability Index, Quebec Back Pain Disability Scale and Visual Analog Scales. (4)
Other studies have show similar findings. A 2014 study published in the Scientific World Journal even found that DTM treatment alone had just as much of a positive effect on reducing pain in patients with chronic symptoms compared to massage and NSAID painkillers used together. (5)
2. Helps Lower High Blood Pressure
A study published in the Journal of Alternative and Complementary Medicine found that deep tissue massage had positive effects on systolic, diastolic and mean arterial blood pressure readings in adults with pain and high blood pressure symptoms.
The study involved 263 volunteers with an average age of 48.5. Overall muscle spasm/muscle strain was described as either moderate or severe for each patient prior to treatments, which consisted of a massage between 45–60 minutes in duration. Results demonstrated an average systolic pressure reduction of 10.4 mm/Hg, a diastolic pressure reduction of 5.3 mm/Hg, a mean arterial pressure reduction of 7.0 mm/Hg and an average heart rate reduction of 10.8 beats per minute following massage treatment. (6)
3. Reduces Stress, Anxiety and Muscle Tension
Inflammation caused by chronic stress and muscle tension can lead to worsened overall health, longer recovery time, reduced immune function and cardiovascular problems, such as high blood pressure. Studies have found that massage therapy can help lower cortisol levels and even boost production of the hormone called oxytocin, which relaxes the body and has soothing effects. (7) Oxytocin is the primary hormone responsible for sustaining social bonds in humans and increasing motivation for cooperative behaviors, which is why it’s often called the “cuddle hormone” and known to be released during hugs, birth, social bonding and from touch.
Several mechanisms for deep massage’s natural stress-relieving effects include its ability to dilate blood vessels and also lower activity of the limbic system (including the hypothalamus), which is responsible for autonomic nervous system regulation and cortisol secretion. Massage has been shown to improve relaxation by boosting activity of the parasympathetic nervous system, as measured by heart rate, blood pressure and heart rate variability. (8, 9)
4. Breaks Up Scar Tissue
Deep tissue massages are often utilized following injuries to help break up newly forming scar tissue that can make recovery more difficult and lead to stiffness. Massage has been shown to help reduce inflammation and muscle spasms by stimulating blood flow, loosening up muscles to allow for more oxygen and also helping reduce the nervous system’s automatic stress response.
Following injury, and especially if it’s also a very stressful time, inflammation can prevent proper blood flow from reaching damaged tissue and can cut off vital nutrients and oxygen. This can cause toxins to accumulate around damaged tissue, which only increases swelling and pain. Some studies have found that even self-administered massage can help reduce pain associated with plantar fasciitis and other injuries. (10)
5. Improves Athletic Recovery and Performance
Research published in the Journal of Sports Medicine and Physical Fitness reported findings of a positive trend for deep tissue massages in regard to improved athletic recovery and performance. The most beneficial type of deep tissue massage for athletes is considered to be “sports massage,” which is commonly performed prior to athletic events to help warm the body and prevent injuries or immediately after to improve recovery.
The report showed that the science of sports massage has become of growing interest to athletes, athletic trainers, coaches and sports physiologists. Studies show that deep tissue massages can help improve lactate clearance, delayed onset of muscle soreness, muscle fatigue, injury prevention and injury treatment. (11)
The researchers also note there are psychological benefits for athletes receiving massages, which other research shows can include improved focus and confidence. Although more research is still needed on a long-term scale, both tissue healing and the psychological effects of massages are areas that seem promising for both professional and recreational athletes.
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SRC: Click to learn two more Benefits of Deep Tissue Massage.
SRC: Click to learn two more Benefits of Deep Tissue Massage.
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