5 signs you need deep tissue massage (not just sports massage)

When people think about massage therapy, they often jump straight to sports massage – especially if they're active or athletic. But sometimes, what your body really needs is deep tissue work.

Don't get me wrong, sports massage is brilliant for what it does: improving performance, speeding up recovery, and preventing injury. But deep tissue massage has a different job. It's designed to address chronic tension, persistent pain, and those stubborn knots that just won't shift with regular massage or stretching.

So how do you know which one you need? Here are five clear signs that deep tissue massage is the right choice for you.

1. You've had the same niggle or pain for months (or years)

If you've been living with persistent discomfort that's stuck around for more than a few weeks, that's your body telling you something deeper is going on.

Chronic pain often stems from adhesions (bits of tight, stuck-together tissue), scar tissue from old injuries, or compensation patterns where one part of your body has been overworking to protect another part.

What this looks like:

• A tight lower back that never quite feels "right"

• Persistent tension in your shoulders and neck, even after rest

• That one spot in your hip that always feels locked up

• Nagging discomfort in your IT band, hamstrings, or calves

Sports massage can help with acute, training-related tightness, but chronic issues need the sustained, focused pressure that deep tissue work provides. We're literally working at a deeper level to break down adhesions and release long-held tension.

If you've been dealing with the same problem for months and it's not improving, it's time to try deep tissue.

2. Stretching and foam rolling aren't touching it

You're doing all the right things – stretching after every run, foam rolling religiously, maybe even yoga once a week. But that stubborn tightness? It's still there.

This is a massive clue that you need deeper work.

Why regular recovery methods aren't enough:

Stretching and foam rolling work on the surface layers of muscle and fascia. They're brilliant for general maintenance and addressing superficial tension. But when the problem is deeper – in the muscle belly itself, or where muscle attaches to bone – surface-level techniques just can't reach it.

Deep tissue massage applies sustained pressure to these deeper layers, working methodically to release what stretching can't touch.

If you're frustrated because you're doing everything "right" but still feeling tight and restricted, deep tissue massage is what you need to break through that barrier.

3. Your posture is suffering (and you can feel it)

Spending hours at a desk? Driving for work? Even just looking at your phone throughout the day creates chronic postural strain that builds up over time.

Common postural issues that benefit from deep tissue:

• Rounded shoulders and forward head posture from desk work

• Tight chest muscles from sitting and typing

• Lower back pain from prolonged sitting

• Hip tightness and imbalance from driving or sedentary work

• Upper back tension from carrying bags, lifting, or repetitive movements

These aren't injuries from training or activity – they're cumulative strain from how you hold and move your body every day. Over time, certain muscles become chronically shortened and tight, while others become overstretched and weak.

Deep tissue massage helps reset these patterns by releasing the chronically tight areas, improving your range of motion, and giving your body a chance to find better alignment.

You might not be an athlete, but if you're living with postural discomfort, deep tissue work can be genuinely life-changing.

4. You feel restricted in your movement

Do you ever feel like you've lost flexibility? Like your body doesn't move the way it used to?

Maybe you can't quite reach overhead without feeling tight through your shoulders. Perhaps your hip mobility isn't what it was, or you struggle to bend forward comfortably.

This feeling of restriction often comes from:

• Fascial adhesions (where connective tissue has become stuck together)

• Scar tissue from old injuries or surgeries

• Chronic muscle tension that's limiting your range of motion

• Compensation patterns built up over time

Sports massage can help maintain mobility in active muscles, but when you've lost significant range of motion or feel genuinely restricted, you need the deeper, more focused work that targets these adhesions and releases stuck tissue.

Deep tissue massage doesn't just make you feel better in the moment – it actually restores functional movement and flexibility that you might have thought was just "getting older" or "how your body is now."

Spoiler: it's probably not. It's just tension and restriction that needs addressing properly.

5. Previous massages haven't quite got to the root of the problem

If you've had sports massage or general relaxation massage before and thought "that was nice, but it didn't really fix anything," you might need to go deeper – literally.

This happens when:

• Your therapist was working on surface tension but the real problem is in deeper muscle layers

• The pressure wasn't sustained enough to break down adhesions

• The treatment was too general and didn't focus specifically on your problem areas

• You needed a different technique entirely

Deep tissue massage isn't just "massage but harder." It's a specific approach that uses slow, deliberate strokes with sustained pressure to reach deeper layers of muscle and fascia. It's targeted, methodical, and focused on addressing the root cause rather than just easing surface tension.

If previous massages have felt good temporarily but your issues keep coming back, it's time to try deep tissue work.

What to expect from deep tissue massage

Let's be honest: deep tissue massage can be intense. We're working on chronic tension and adhesions that have built up over time, and that takes sustained pressure.

You might feel some discomfort during treatment – though it should never be unbearable. I'll always check in with you about pressure levels, and you can ask me to adjust at any time.

After treatment, you might feel a bit tender for 24-48 hours (similar to how you'd feel after a tough workout). This is normal and passes quickly. What you should notice afterwards is:

• Improved range of motion

• Reduced chronic pain or tension

• Better movement patterns

• A feeling of release in previously stuck areas

The results build with each session. Chronic issues won't disappear in one appointment, but you should feel noticeable improvement, and that improvement should be lasting – not just temporary relief.

Deep tissue vs sports massage: which do you actually need?

Still not sure? Here's the quick version:

Choose sports massage if:

• You're training for an event and need regular maintenance

• You want to improve performance and recovery

• You're dealing with acute, training-related tightness

• You need pre or post-event treatment

Choose deep tissue massage if:

• You've had chronic pain or tension for months

• Stretching and foam rolling aren't working

• Your posture is causing problems

• You feel restricted in your movement

• Previous massages haven't addressed the root problem

You might need both at different times depending on what's going on with your body. We can discuss the best approach for you during your appointment.

Ready to address those stubborn problem areas?

If you recognise yourself in any of these signs, it's time to try deep tissue massage.

Based in Farnham, I work with clients dealing with chronic tension, persistent pain, and postural issues who want lasting relief – not just temporary comfort.

Get in touch to discuss how deep tissue massage can help you.