Swedish vs Therapeutic Massage: The Benefits and Differences

Just like clockwork, the moment a massage therapist poses the question, “What kind of massage are you looking for today?”, I’m filled with doubt. Firm? Sure! But also relaxing? Totally. But maybe there are some knots or stiffness that need to be addressed? Oh yes, that too. They say that nobody knows your body better than you, and while that’s mostly true, I do think there are times when it’s helpful to defer to an expert, especially when it comes down to choosing between something like a Swedish versus deep tissue massage. 

To help us get a better understanding of the benefits and differences between the two types of massages, I tapped Erika Castro, a massage therapist and educator at Hiatus, an award-winning Texas day spa. 

Featured image from our interview with Sanetra Nere Longno by Michelle Nash.

Swedish vs. Therapeutic Massage: What to Know

During our conversation, the longtime practitioner noted the importance of massage not just for the body, but for the mind and central nervous system as well. 

“Massage has a calming and relaxing effect on your body that signals safety and down-regulates our bodies out of the flight or flight sympathetic state most of us are in daily,” she says. “It also stimulates the release of serotonin and dopamine.” Castro shares that she’ll often fall into a more relaxed state herself while performing a massage.

Erika Castro

Masseuse and educator at Hiatus Day Spa, an award-winning Texas spa with locations in Austin, Dallas, Houston, and San Antonio.

What to Know About Swedish Massage

When we think of a massage, Swedish is generally the first one that comes to mind. The feel-good treatment, a technique that originated in Sweden in the 1830s, is one of the most common types available and is known for promoting relaxation, relieving stress, and increasing blood circulation to the muscles. However, its wide range of benefits can often be overlooked. 

“A big misconception about massages is that the deeper and more painful it is, the better it is for you,” Castro says. “This is not true.” 

Another misconception: Swedish massages won’t address knots or high-tension areas. Yes, it’s great for massage beginners, but Castro adds that “even athletes can benefit from a Swedish massage to help with muscle recovery and soreness. Sometimes, when you are really sore, a Swedish massage is a great alternative to help tight, sore, or tender areas when deep tissue is too much for your body.” 

The five basic strokes of Swedish massage—effleurage, friction, petrissage, vibration, and tapotement—are the building blocks for several other types of massage therapies.

What to Know About Therapeutic Massage

Therapeutic or deep tissue massages show up on a spa menu under a variety of different names (at Hiatus, it’s called “The Knockout”) but the goal is the same: to target a specific source of pain, occasionally using methods like myofascial release, trigger point therapy, and cupping. They go beyond the temporary relief of more feel-good massage techniques like Swedish, addressing tension deep within the muscles and facia. 

“Therapeutic massage isn’t just for athletes or people who work out a lot either,” Castro says. “It’s great for those with chronic issues or injury, discomfort from overuse of muscles or joints, and even for someone who desires more focused work.” 

But as Castro mentioned, a deeper massage doesn’t always equate to the best massage. Sometimes, muscles will even react in a way that essentially fights a massage. This is called muscle guarding. “A therapist should be watching and feeling for nonverbal cues that indicate maybe the body isn’t quite ready for this just yet and may need to lighten the pressure,” Castro notes. 

Ultimately, if you’re looking for deep tissue or therapeutic massage, be sure to seek out a reputable therapist or spa, not just for their knowledge on how to ease sources of pain, but for how not to treat tight, tender muscles. 

“What is important is how your massage therapist works with and listens to your body and tissue layers,” Castro says.

Another Soothing Massage Option: Lymphatic

Castro is also a fan of lymphatic massage, a type of feel-good treatment that encourages the drainage of lymph nodes and movement of lymph fluid throughout the body using light pressure. 

“Your lymphatic system helps get rid of things like waste and toxins that shouldn’t be hanging around in your body,” Castro says. “So if your lymph is sluggish, that can lead to things like bloating, inflammation, digestive issues, the feeling of your limbs being heavy, and skin issues to name a few.”

In addition to its benefits, lymphatic massage is very relaxing and gentle and can be great for post-surgery procedures. However, there are several different kinds of lymphatic massages. For example, Castro notes that Brazilian lymphatic drainage massage is becoming an increasingly popular option, but it involves a bit more pressure than your typical lymphatic massage. 

“This type has a goal of contouring the body, improving cellulite, and has more vigorous, rhythmic movements,” Castro says. “All lymphatic massage is not the same, so it’s always important to research, ask questions prior to your appointment, and see what style your massage therapist is trained in.” 

Why It’s Important to Switch Up Massage Types

Regular massages can feel like a luxury, but they allow the opportunity to experience different techniques over time. Especially with a therapist you trust, who can help answer the eternal massage question: Swedish or deep tissue?

“It’s okay to get a deep tissue one month and then try a hot stone the next,” Castro says. “Besides Swedish and deep tissue, there are other great modalities like hot stone massage, lymphatic massage, LomiLomi, shiatsu, and Thai massage just to name a few. Listening to your body is always the way to go and having a good massage therapist who can help guide you, listen to your needs, and recommend the best massage for you based on how you’re feeling that day.”