Sports vs remedial vs deep tissue massage: the difference
Massage menus list sports massage, remedial massage, deep tissue, relaxation and more, and the names overlap enough to be confusing. Here's what each term actually means, where they differ, and how to pick the right one.
What is sports massage?
Sports massage is hands-on soft tissue work aimed at the muscles you use hardest in training and sport. It's firmer and more targeted than a relaxation massage, and the therapist will usually ask what training you've been doing and where you feel tight before deciding where to spend the time. It's commonly used between training sessions, during heavy training blocks, and around games or events.
What is remedial massage?
Remedial massage is the term used in Australia for massage aimed at a specific problem, such as a stiff neck, a sore lower back or tight shoulders from desk work. A remedial session usually starts with questions about the problem and may include some movement checks, and the work is focused on that area rather than spread across the whole body.
What is deep tissue massage?
Deep tissue isn't a separate treatment so much as a style of pressure: slow, firm strokes and sustained pressure that work into the deeper layers of muscle. It can be part of a sports massage or a remedial massage. People often ask for it because they like firm pressure, or because lighter massage hasn't shifted their tightness.
| Sports massage | Remedial massage | Deep tissue massage | |
|---|---|---|---|
| What it is | Massage aimed at muscles loaded by training and sport | Massage aimed at a specific problem area | A style of slow, firm pressure |
| Typical focus | Legs, hips, back, shoulders, depending on your sport | Neck, back, shoulders or wherever the problem is | Whichever area is being worked on |
| Pressure | Usually firm, adjusted to you | Varies with the problem | Firm by definition |
| Best for | Training, recovery, tight and overworked muscles | A particular niggle or area of tension | People who prefer firm pressure |
What about relaxation massage?
Relaxation massage uses lighter, flowing strokes across the whole body. It's aimed at relaxation rather than specific muscles, which can still be worthwhile for stress and sleep, but it isn't designed for training recovery or a stubborn tight spot.
Which one should I book?
If you train, play sport or lift and your muscles feel tight, sore or overworked, sports massage is the natural fit. If you have one area that's been bothering you, such as tight shoulders from work, either a sports or remedial massage will focus there, so tell the therapist what's going on. If you like firm pressure, ask for deep tissue work within the session.
If your pain came on without a clear reason, keeps coming back, or comes with pins and needles, numbness or weakness, start with an assessment rather than a massage. Our osteopathy vs massage guide explains when each makes sense.
Does massage actually work?
For how you feel, yes; for performance, not much. The largest review of sports massage pooled 29 studies with 1,012 participants and found no improvement in strength, jumping, sprinting or endurance, but small improvements in flexibility and muscle soreness after exercise (Davis et al., 2020). For lower back pain, a Cochrane review found massage gave short-term pain relief, although the quality of the evidence was low (Furlan et al., 2015).
That makes massage a good way to feel less sore and move more easily, alongside sensible training, sleep and strength work, rather than a fix on its own.
Is deep tissue massage better than lighter massage?
Not automatically. There's no good evidence that harder pressure gives better results, and pressure that makes you tense up or hold your breath works against you. Firm but tolerable is the target. Read more in our post on deep tissue massage and whether it should hurt.
How often should I have one?
That depends on your training load and what you want out of it. See how often you should get a sports massage.
At RISE, Peter uses sports massage and deep tissue techniques and adjusts the pressure to suit you. Book a sports massage with Peter Toperosa at our Berwick clinic: 30 minutes, $75, and you can book online.
Sources
Furlan AD, et al. Massage for low-back pain. Cochrane Database of Systematic Reviews, 2015.
Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
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