By Ramsey Rumig, RMT | Blue Mountain Wellness | November 2026
To speak in general terms, deep tissue massage works into the muscle to get at a specific tight point. Myofascial release uses slower, broader, sustained pressure on the connective tissue around the muscle, called fascia, and waits for it to release. Neither one is the stronger version of the other. Which one fits depends on what's bothering you and how your body reacts to pressure, and in practice an RMT will often use both in the same session.
I get asked this a lot when people book, usually as "which one should I pick?" My honest answer is that you don't have to pick. Tell your therapist what's going on and they will choose where to start. Here's how I think about it, so you know what you're asking for.
What is the actual difference between deep tissue and myofascial release?
Deep tissue massage is slow, firm work aimed at the deeper layers of muscle. The goal is to reach a specific area that feels dense or stuck and work it directly. It's worth knowing that there's no single agreed definition of deep tissue massage, even in the research [2]. Some therapists use the term for any firm massage, others for a specific method. When you book it, you're really asking for firmer, more focused work.
Myofascial release works on fascia, the thin connective tissue that wraps around and between your muscles. The therapist takes up the slack in the tissue, holds a gentle to moderate stretch, and waits. Strokes are slow and there's very little oil, because the hands need to grip the skin rather than glide over it.
If you want the background on fascia and how we use stretching for it, I wrote about fascial stretch therapy separately.
What does each one feel like on the table?
Deep tissue feels like strong, focused pressure, often from a thumb, knuckle or elbow, moving slowly along the muscle. On a tight spot it can feel intense. It shouldn't feel sharp, and you should never have to hold your breath through it.
Myofascial release feels slower. A sustained hold, a slow stretch across the skin, sometimes a pulling or warming sensation as the tissue gives. Some clients find it more relaxing than they expected. Others find it strange at first because nothing seems to be "happening" for a while.
Which one suits a single knot and which suits broad stiffness?
Before a therapist uses any techniques it is important that they do an assessment. We always say if you’re not assessing you’re guessing. Here's are some examples of where techniques might come into play.
One sore knot you can point to, like a spot beside the shoulder blade. warm the tissue up with lighter to moderate pressure then sink into deeper tissue and find the layer that the problem resides.
Broad stiffness, you feel tight all over but can't point to one place. Myofascial assessment and release.
Heavy, tired legs after vigorous exercise. lighter, broader work first, deeper only if it feels good. Freshly worked muscles are often tender, and firm pressure right away can feel like too much.
Desk neck, upper shoulders and the base of the skull. Where I'd usually start: a blend of myofascial work across the upper back and chest and deeper work on specific spots. That kind of tension often comes from posture across a whole area.
You bruise easily or pressure tends to hurt. Where I'd usually start: myofascial release, at a pressure you choose. Sustained, moderate pressure can be easier to tolerate than firm strokes.
Tension that keeps coming back in the same pattern. Where I'd usually start: both, over a few visits. It helps to treat the tight spot and the area around it. I explain why in why chronic muscle tension spreads.
These are starting points, not rules. If the first few minutes tell me something different, I'll change course.
What does the research say about either?
Myofascial release has the more organised evidence base. A 2021 review that pooled eight randomized trials with 375 people found it improved pain and physical function in chronic low back pain, while the authors also noted the studies were few and of low quality (Wu and colleagues, Frontiers in Medicine).
Deep tissue massage is harder to study, partly because nobody agrees exactly what it is. A 2018 review found no commonly accepted definition, mixed techniques across studies, and some favourable results in people with pain or reduced range of motion [2].
So I'd read the research as "promising for some complaints, not settled," for both. That's one more reason I choose the technique by the assessment rather than by the name.
Who should avoid deep pressure?
The risk of harm from massage therapy appears to be low. There have been rare reports of serious problems such as a blood clot, nerve injury or bone fracture, and some of those involved vigorous types of massage like deep tissue, or people at higher risk of injury such as older adults (NCCIH, Massage Therapy: What You Need To Know).
In practice, have a professional do a proper assessment and screen for contraindications and red flags before your treatment. If you have any concerns about current conditions ask your doctor and get their recommendation.
Can I ask for both in one session?
Yes, and you'll often get both throughout a massage therapy session. A typical session might start with broader myofascial work to warm up an area, then move to deeper, more focused work on one or two spots. You don't need to book them separately.
The useful thing to tell me isn't the technique name. It's the complaint, where it is, how long it's been there, and how you usually feel after firm pressure.
FAQ
Will deep tissue massage leave me sore the next day?
It can. Some people feel a little tender for a day or so, a bit like after a workout. Soreness that's sharp, that gets worse, or that comes with swelling or numbness isn't normal, and you should let your therapist know. If you were sore last time, tell us and we'll adjust the pressure.
Is myofascial release the same as fascial stretching?
No, though they're related. Myofascial release is hands on work on the tissue while you lie still. Fascial stretch therapy moves your limbs and joints through assisted stretches. Both aim at the connective tissue, and we use both. The fascial stretching post explains the stretching side.
Does my insurance treat the two differently?
Not in my experience. Plans generally cover treatment by a registered massage therapist, and your receipt says massage therapy, not which technique was used. In Ontario only people registered with the College of Massage Therapists of Ontario can use the RMT title (College of Massage Therapists of Ontario, About Massage Therapists), so check that your receipt comes from an RMT. For more on coverage, see using your massage benefits before year end.
How do I ask my therapist for the right pressure?
Use a simple scale and speak up during the session, not after. "That's good," "a bit less," or "you can go deeper there" all work. Good pressure can feel strong but it shouldn't make you tense up or hold your breath. You can change your mind at any point, and that's normal.
Book a session
If you'd like more on how the science stacks up for massage in general, I covered it in scientifically backed questions about massage therapy. The services and FAQ page covers what to expect at a visit.
When you book, just tell me your complaint and I'll choose the technique for it. We come right to you, anywhere from Wasaga Beach to Meaford. You can book on our Jane booking page.
Ramsey
Sources and References
Wu Z, Wang Y, Ye X, et al. Myofascial Release for Chronic Low Back Pain: A Systematic Review and Meta-Analysis. Frontiers in Medicine, 2021 (https://www.frontiersin.org/articles/10.3389/fmed.2021.697986/full)
Koren Y, Kalichman L. Deep tissue massage: What are we talking about? Journal of Bodywork and Movement Therapies, 2018, volume 22, issue 2.
National Center for Complementary and Integrative Health. Massage Therapy: What You Need To Know (https://www.nccih.nih.gov/health/massage-therapy-what-you-need-to-know)
College of Massage Therapists of Ontario. About Massage Therapists (https://www.cmto.com/rmt-patients/about-massage-therapists/)
