If you’ve ever looked at the different massage options and thought to yourself, “Hold up! What are these? Aren’t they the same? Are they different?” you’re not the only one!! These three phrases are the most confusing and misunderstood: Trigger Point Therapy, Deep Tissue Massage, and Deep Pressure Massage. A lot of times, people use these phrases interchangeably, however, they are actually very different in both intention and approach.
Let’s break them down and talk about what they mean in a simple way. That way, the next time you get a massage, you’ll know exactly what to ask for!!
Trigger Point Therapy
Trigger Point Therapy is very specific and targeted. This type of therapy focuses on something called “muscle knots”. These knots are tender, hyperirritable, and can often feel like hard lumps. These lumps usually feel like small bumps, nodules, or even tight bands within the muscle that tend to hurt when pushed. These muscle knots usually refer pain to other parts of the body. What this means is that you might feel pain in your neck, but the source of the pain is coming from a knot on your shoulders or between the scapula.
These knots or trigger points form over time by overloading a muscle too much. Things such as poor posture, repetitive movement, stress (think about how we tend to raise our shoulders when stressed), or even nonactivity can cause them. This is due to blood flow being restricted in these areas because the muscle is constantly contracted.
Depending on what “phase” your trigger point is at, you can have constant pain (active knot) or only when the trigger point is compressed (latent knot).
Techniques of getting rid of trigger points can be a little painful but effective. The point is to dissolve them, get blood flow back into the area, and then the pain is released.
This type of therapy uses:
- Sustained pressure (ischemic compression) on the trigger point
- Shorter, focused application (30-90 sec to release them)
- And a goal of releasing the tension pattern (can include effleurage and stretching to help bring blood flow back into the area)
It’s less about working the whole muscle and more about finding the source of the problem and addressing it directly (for example, having knots on your rhomboids, and addressing the area and compressing where knots are).
Deep Tissue Massage
Deep Tissue Massage is more structured and covers a larger area. Using massage techniques like effleurage and petrissage, it works through layers of muscle and connective tissue to address postural patterns, chronic tension, and areas that have gotten tight over time.
I consider being tight like the precursor to trigger points. If this tightness continues and becomes chronic due to the muscle being constantly compressed due to poor posture, repetitive movement, stress, and nonactivity, then eventually, a trigger point forms.
This therapy typically includes:
- Slower, more intentional strokes with very firm pressure (flowing/effleurage)
- Working through multiple layers of tissue (can also do a little light compression along with petrissage/kneading)
- Addressing larger areas on the body
Instead of focusing on specific points on the body, deep tissue massage focuses on the bigger picture of how the body is holding tension and helping to release it before it gets worse.
Deep Pressure Massage
Now THIS is where a lot of the confusion comes in.
So Deep Pressure Massage isn’t really a specific technique (such as Deep Tissue or Trigger Point Therapy), it’s really more about how much pressure is used during the massage and not about what is being done.
You can have the same massage using light, medium, and firm/deep pressure. The only different is the amount of pressure used when massaging.
It literally just means:
- Using firmer pressure
- Using more intensity
But here’s the kicker:
- Deep pressure does not automatically mean more effective. You need a technique to go along with it!
Therefore, you can have a deep tissue massage with moderate pressure (it’s always dependent on what the client can handle) but then include trigger point therapy with very specific, controlled pressure to break up the knots. If the client is a little sensitive to pain, you might have to use medium pressure building up to firm and then once the muscle is used to it, apply the controlled pressure. I always make sure that its individualized for each client, because everyone’s body is different.
To repeat, deep pressure is just a preference, not a technique.
How Are They Similar?
All three can:
- Help reduce tension and discomfort
- Improve mobility
- Support overall muscle function
They can also often overlap in a session, just like I mentioned above. For example, you might receive from me deep tissue work, with a few trigger points addressed, all using moderate to firm pressure to relax the client.
How Are They Different?
The main differences come down to purpose:
- Trigger Point Therapy: compression on targeted areas of hyperirritation
- Deep Tissue Massage: working through layers of muscle and connective tissue, a full-body approach
- Deep Pressure Massage: level of pressure, not a technique
So What Now? What Do I Pick?
A perfect place to start is understanding what your body needs. It’s important to be connected to your body and assess the muscle discomfort that you are feeling and address it with your massage therapist (like me!).
You might need:
- Focused, targeted work
OR - Full-body tension relief
OR - Just a little more (or less) pressure for a relaxing massage
A good massage therapist (like myself) will blend all these three depending on what your body needs. The session should be customized to you.
On The Whole
Massage shouldn’t be a one-size-fits-all experience. While knowing what these phrases mean, they don’t define the entire experience. The important thing is finding a therapist that knows how to apply all of these effectively to give you a customized experience.
If you’re unsure, don’t hesitate to ask me! My goal is to help you feel better, move better, and get back to doing what you love. Reach out to book a session!
Grounding Fitness, LLC 