If you have never had a deep tissue massage before, you might expect it to hurt. You may even have heard that the more painful the treatment is, the more effective it must be.
That is not necessarily the case.
Deep tissue massage can feel intense, particularly when pressure is applied to sensitive or tight areas, but pain is not the goal of treatment. You should be able to communicate how the pressure feels, and your therapist should be able to adapt their approach accordingly.
The right amount of pressure is not the deepest pressure you can tolerate. It is the amount that is appropriate for you, the area being treated and what you are trying to achieve.
How Much Should Deep Tissue Massage Actually Hurt?
A deep tissue massage may feel uncomfortable at certain points, but you should not feel as though you simply have to endure the treatment.
There is a difference between strong pressure that feels manageable and pain that makes you tense up, hold your breath or want the therapist to stop.
You might experience:
- Firm pressure as deeper areas are worked
- Tenderness around an already sensitive muscle
- An intense stretching or pressure sensation
- Temporary sensitivity in an area that has been causing problems
What you should not assume is that severe pain means the therapist has found the “right spot” or that the treatment will work better as a result.
If something feels too intense, say so. The pressure or technique can be adjusted.
Why Deep Pressure & Effective Treatment Are Not The Same Thing
It is easy to associate deep tissue massage with force. After all, if the aim is to work deeper into the muscles, applying more pressure can seem like the obvious solution.
But effective treatment is not simply a competition to see how much pressure you can tolerate.
If the pressure becomes too intense, you may find yourself tensing your muscles, changing your breathing or pulling away from the treatment. At that point, simply applying even more pressure is unlikely to be the most useful approach.
A therapist should consider more than pressure alone. The area being treated, your symptoms, sensitivity, movement and response during the session can all influence how treatment is delivered.
This is one reason sports massage and other forms of hands-on treatment should be adapted to the individual rather than following exactly the same routine every time.
What Does ‘Good’ Discomfort During A Massage Feel Like?
People sometimes describe a strong massage as a “good hurt”.
That phrase is subjective, but it generally refers to pressure that feels intense while remaining controlled and manageable. You are aware that a sensitive area is being worked, but you can still relax, breathe normally and communicate with your therapist.
Pain that feels sharp, sudden, burning, electric or otherwise unusual is different.
You should tell your therapist immediately if you experience something that does not feel right. You should also speak up if ordinary pressure simply becomes too much.
There is no benefit in staying quiet simply because you think deep tissue massage is supposed to hurt. Your therapist cannot experience the sensation you are feeling, so your feedback is useful information that can help guide the session.
Why The Same Pressure Can Feel Different For Everyone
There is no universal pressure setting for deep tissue massage.
Two people receiving similar treatment may describe the sensation completely differently. Even within your own session, pressure that feels comfortable around one muscle might feel much more intense somewhere else.
Several factors can influence how treatment feels.
The Area Being Treated
Some areas can feel more sensitive than others, particularly when you are already experiencing discomfort there.
Working around a tender shoulder, for example, may feel very different from applying similar pressure elsewhere. This is another reason pressure should be adjusted throughout treatment rather than remaining at one level.
Your Current Symptoms
If an area is already painful or sensitive before treatment begins, it may tolerate pressure differently.
Explaining where you hurt, which movements aggravate the problem and how long it has been happening can therefore be more useful than simply asking for the deepest massage possible.
Your Previous Experience
Someone who regularly receives sports massage may be familiar with stronger hands-on treatment, while a first-time client may find the same sensation unfamiliar.
Neither response is wrong. Treatment should not be based on what somebody else can tolerate.
How You Respond During Treatment
Your response matters throughout the session.
If you become increasingly tense as more pressure is applied, continuing to push harder simply because it is a “deep tissue” treatment may not be the most useful approach.
Good treatment involves responding to what is happening rather than sticking rigidly to a predetermined level of pressure.
Does Sports Massage Have To Hurt To Work?
No. Sports massage does not have to be painful to be worthwhile.
Sports massage is also not simply another name for an extremely hard massage. Treatment can involve different hands-on approaches depending on what you are experiencing and what you want to improve. Pressure is only one part of the overall session.
If you are unsure about the distinction, our guide to the difference between sports massage and regular massage explains how their purpose and approach can differ.
At The Body Mech, treatment starts with understanding the problem rather than deciding in advance that every client needs the same technique or amount of pressure.
The approach is simple: assess, treat and advise.
The aim is to choose treatment according to the individual, not to make the session as painful as possible.
Should You Tell Your Therapist If It Hurts?
Yes. You should feel comfortable speaking up at any point during your treatment.
Tell your therapist if:
- The pressure is becoming too strong
- A particular area feels unusually sensitive
- You experience sharp or unexpected pain
- You notice numbness or tingling
- You feel uncomfortable with a particular technique
- You simply want the pressure reduced
You do not need to wait until the discomfort becomes unbearable before saying something.
Communication should work both ways. A therapist may ask how an area feels or explain what they are doing, but you can give feedback at any point.
This is part of the approach at The Body Mech. Treatment is explained as it happens, giving you the opportunity to understand what is being done and communicate how it feels.
If it is your first appointment, you can also read about what happens during your first sports therapy session before you arrive.
Is It Normal To Feel Sore After Deep Tissue Massage?
Some temporary tenderness or soreness can occur following massage, particularly after stronger hands-on treatment or when an already sensitive area has been worked.
However, feeling sore afterwards is not proof that the treatment has worked.
How you feel following a session can vary according to the individual and the treatment performed. Relevant aftercare advice should therefore reflect what has actually been done rather than following exactly the same instructions for everyone.
There is also a difference between temporary tenderness and symptoms that require further attention.
If you experience severe or worsening pain, significant swelling, new weakness or numbness, or anything else that concerns you following treatment, seek appropriate medical advice rather than assuming it is simply a normal consequence of massage.
Should You Ask For More Pressure?
You can tell your therapist if the pressure feels too light, just as you should tell them when it feels too strong.
But asking for more pressure purely because you believe deeper automatically means better is worth reconsidering.
A more useful question is:
What are we trying to achieve with this technique?
There may be occasions when firmer pressure is appropriate. At other times, another hands-on technique, stretching or a different approach may make more sense.
The Body Mech uses a range of sports therapy techniques where appropriate, including PNF stretching, percussion therapy, Graston/IASTM and spinal manipulation.
These are tools rather than techniques that every person automatically needs. The same principle applies to massage pressure. The treatment should fit the person rather than the person having to tolerate the treatment.
If you are unsure whether sports massage is appropriate for your problem in the first place, our guide explains whether you need a sports massage or a different treatment.
What Should You Expect From Your First Session?
If concerns about pain are making you nervous about booking your first sports massage, you should not expect to arrive and immediately have deep pressure applied wherever it hurts.
At The Body Mech, your first appointment begins with a short, focused assessment. This helps build an understanding of what you are experiencing, how the problem affects you and what may be contributing to it.
Treatment can then be adapted according to what is found and how you respond.
You should also understand what is being done rather than feeling as though treatment is happening to you without explanation. If something feels uncomfortable, you can say so and the approach can be adjusted.
If you would like to know more before attending, our session preparation guide explains how to prepare for your appointment.
Deep Tissue Massage Should Be Effective, Not A Test Of Pain Tolerance
So, is deep tissue massage supposed to hurt?
It can feel strong or temporarily uncomfortable, particularly when working around sensitive areas. But severe pain is not the objective, and being able to tolerate more pressure does not automatically mean you are receiving better treatment.
The important things are appropriate pressure, clear communication and treatment that responds to you as an individual.
If pain, stiffness or restricted movement is bothering you and you are unsure what type of treatment you need, you do not have to work that out before your appointment. The Body Mech can assess what is going on and determine which approach may be appropriate.
Book your appointment with The Body Mech when you are ready to discuss your symptoms and find a sensible next step.