Sports Massage vs Deep Tissue Massage
Understanding the Difference Between Sports Massage and Deep Tissue Massage
Massage therapy offers a wide range of benefits, from relaxation to pain relief and improved well-being to increased sports performance. Two popular massage techniques, sports massage and deep tissue massage, are often utilized to address specific concerns. We’ll explore the differences between these two modalities, their unique benefits, and contraindications to help you make an informed decision about which one is right for you. Spoiler alert: often, these modalities are used in combination for athletes.
Sports Massage
What Is Sports Massage?
Sports massage is a specialized form of massage therapy primarily designed for athletes and active individuals. It focuses on the specific needs of those engaged in physical activities and should focus on the specific muscles utilized in your sport. This type of massage combines various techniques to improve athletic performance, prevent injuries, and aid in the recovery process so athletes can get back to training faster.
The massage strokes in this style of work may be faster, to wake up and invigorate tissue or slower and deeper, to thoroughly flush out muscles and fascia, depending on where the athlete is in their race or training cycle. Utilizing a trained sports massage therapist can be like having a trainer who can help instruct you on how quickly your tissue is recovering and help guide you on your training intensity.
Benefits of Sports Massage
- Enhanced Performance: Sports massage can help improve athletic performance by increasing flexibility and range of motion. It may also enhance muscle coordination, proprioception and overall balance.
- Injury Prevention: Regular sports massage can help prevent injuries by identifying muscle imbalances and addressing potential problem areas while educating the athlete on home care remedies.
- Faster Recovery: Sports massage accelerates the recovery process after strenuous exercise or injuries, reducing muscle soreness and promoting healing.
- Improved Circulation: The techniques used in sports massage help enhance blood flow and oxygen delivery to muscles, aiding in their recovery while helping to remove metabolic “waste.”
- Pain Relief: Sports massage can be effective in managing pain associated with sports-related injuries or muscle tightness. It can also help build resilience to muscle sensitivity.
- Joint Mobility: Some active or passive techniques can be utilized by your sports massage therapist to release joint restrictions and encourage full, healthy joint range of motion.
Contraindications for Sports Massage
While sports massage offers numerous benefits, there are certain contraindications to be aware of:
- Acute Injuries: Avoid sports massage in the acute phase of an injury. Wait until inflammation has subsided or work with a trained professional who is trained to work with injuries, so the injury heals correctly.
- Certain Medical Conditions: Individuals with certain medical conditions, such as deep vein thrombosis, open wounds or skin infections, should not receive sports massage without consulting a healthcare professional.
- Very Deep work Before Competition: Avoid receiving a deep treatment 24-48 hours before a big training day or competition. Deep work can create some muscle fatigue, similar to a hard workout, so allow your body plenty of time to recover after deep work… or just receive a lighter treatment.
Deep Tissue Massage
What Is Deep Tissue Massage?
Deep tissue massage is a therapeutic massage technique that focuses on the deeper layers of muscle and fascia (connective tissue). It uses firm pressure and slow strokes to target chronic muscle tension and knots. Deep tissue massage is not exclusive to athletes and can benefit individuals with various musculoskeletal issues such as back pain, leg tightness or neck soreness.
Benefits of Deep Tissue Massage
- Pain Relief: Deep tissue massage is highly effective in relieving chronic pain, including lower back pain, neck and shoulder tension, and muscle tightness.
- Improved Mobility: It can help increase range of motion and flexibility by releasing tension in specific muscle groups, then testing/re-testing range of motion.
- Postural Correction: When applied properly, deep tissue massage can assist in correcting posture issues caused by muscle imbalances, especially when directed by therapists trained to work with postural imbalances.
- Stress Reduction: While deep tissue massage can be a more intense massage, these techniques can help reduce stress and anxiety. And remember, you can always ask your therapist to work lighter so you can relax into the work.
- Scar Tissue Breakdown: It is useful for breaking down scar tissue after injuries or surgeries, improving tissue flexibility.
- Access to Deeper layers of Tissue: Because of it’s depth, deep tissue massage can access the deeper layers of tissue that a lighter massage does not. The heavier pressure isn’t always about applying deeper work, sometimes it’s about working deeper layers of muscle.
Contraindications for Deep Tissue Massage
Before getting a deep tissue massage, it’s essential to be aware of potential contraindications:
- Recent Surgery: Avoid deep tissue massage on areas with recent surgical incisions, as it may disrupt the healing process.
- Severe Osteoporosis: Deep tissue massage may not be suitable for individuals with severe osteoporosis, as it can be too intense. While techniques and depth of pressure can be modified, it’s best to consult with your medical professional first.
- Pregnancy: Specialized pregnancy massage is recommended for expectant mothers, as deep tissue techniques may not be safe during pregnancy.
- Acute Injuries: Working deeply when your body is recovering from an injury can be contraindicated. Always work with a therapist trained in injury rehab treatments, and always work with skilled, highly trained therapists.
Key Differences Between Sports Massage and Deep Tissue Massage
Targeted Clientele
- Sports Massage: Primarily intended for athletes and active individuals to enhance athletic performance, prevent injuries, and aid in recovery.
- Deep Tissue Massage: Suitable for a broader audience, especially those with chronic muscle tension, pain, overuse injuries or postural imbalances.
Massage Techniques
Sports Massage: Combines techniques like stretching, friction, and percussion to address muscle imbalances and enhance performance. neuromuscular therapy, trigger point therapy, cupping massage and myofascial release may also be applied.- Deep Tissue Massage: Utilizes firm pressure, slow strokes, and focused kneading to reach deep muscle layers and release chronic tension. Deep direct pressure is often utilized but more advanced techniques may be applied as well.
Focus Areas
- Sports Massage: Targeted areas often relate to the specific sport or activity. It may focus on muscle groups used during the activity.
- Deep Tissue Massage: Focuses on areas with chronic tension or pain, such as the neck, shoulders, lower back, and hips.
Intensity
- Sports Massage: Can vary in intensity but may include more vigorous techniques to prepare or recover muscles for athletic activity. Massage pressure and techniques are adjusted before competition, just after competition on rest days or after hard workouts.
- Deep Tissue Massage: Typically known for its firm pressure and slow strokes to address deeper muscle tension.
Schedule a Sports or Deep Tissue Massage!
At Boulder Therapeutics, all of our therapists are trained to provide either technique during your 'Sports Massage or Therapeutic Deep Tissue' treatment.
Choosing the Right Massage for You
Selecting the appropriate massage type depends on your specific needs and preferences. Consider the following factors:
- Activity Level: If you’re an athlete or engage in regular physical activities, sports massage may be ideal. For chronic muscle tension and pain, deep tissue massage is a better choice.
- Goals: Identify your primary goals—whether it’s enhancing athletic performance, preventing injuries, or relieving pain—when deciding between sports massage and deep tissue massage.
- Consult a Professional: Always consult a licensed massage therapist who can assess your needs and recommend the most suitable treatment for you.
Final Consideration: Do No Harm!
For both styles of work, interview your massage therapist to make sure they are willing to work with your therapeutic discomfort levels and that they don’t just apply a “one depth suits all” approach…as many therapists can do, unfortunately. Massage therapists should always have open communication with their clients and build a rapport with you until they work extremely deeply.
It is not uncommon to have therapists “talk you into” allowing deeper work only to have setbacks after the treatment. So be sure to speak up and have an open channel of communication. We recommend allowing depth up to an 8/10 only, where you are breathing deeply and concentrating on the work. But staying at that depth the entire session isn’t appropriate either. You always have the right to ask your therapist to lighten the pressure, and your therapist should be checking in with you frequently during deep treatments.
About the Author:
David Abookire, LMT is the founder of Boulder Therapeutics, Inc, and has been treating athletes and injured clients since 1999. He is passionate about educating people on massage therapy, injury rehab, Acupuncture, injury prevention, sports performance and stretching. He and his team advise clients on the frequency of their care and when they may need to collaborate with other healthcare professionals.