Therapeutic, deep tissue or sports massage – which do you need?

Trying to decide what type of massage you need can be tricky – here’s a quick guide:

There are so many different types of massage around and many people choose based on these factors:

  • Location
  • Duration
  • Value

With therapeutic massage you tend to pay for how long you would like your massage to be whether it be a ten, thirty or sixty minute appointment. Time is the only factor that really changes there are only subtle changes to the techniques used.

With deep tissue massage you will experience a more physical, hands on approach with deeper strokes and a greater variety of techniques.

With sports massage you will receive a combination many different techniques used in order to address your injuries, levels of pain, discomfort and rehabilitation.

Using the guide below now you can get a sense of the idea of what type of massage would best suit your needs and requirements.


At Freedom, our approach is to ensure you have chosen the right massage by understanding what you need and how long it will take to achieve it e.g. a 60 minute treatment is not the same as two 30 minute massages back to back as each massage has being carefully designed and planned.


A ten minute massage is ideal for a lunch time stress reduction.

  • Decrease the effects of hypertension by reducing muscle stress’s aches and strains
  • Used to locate and identify any more serious issue that require more intense therapy
  • A quick introduction into massage and to familiarise yourself with your practitioner

Quick and light techniques are used.

A ten minute massage can also be aimed at a particular limb to treat forms of tendonitis/tendonosis such as:

  • Tennis elbow
  • Golfers elbow
  • Runners knee

Book a ten minute massage


A thirty minute sports massage is usually carried out on either the upper or lower Torso.

Is designed to target soft tissue at a deeper level in order to help the body recovery by the fastest means possible:

  • To break down and remove any residual scar tissue
  • Increased blood flow
  • Increased joint range of motion (ROM)
  • Increased flexibility
  • Increased elimination of exercise waste products (lactic acid)
  • Decreased muscle tension
  • Decreased neurological excitability (nerves more relaxed)
  • Decreased chance of injury
  • Decreased recovery time between workouts

Book a thirty minute massage


A sixty minute session will either provide you with:

  • Full assessment and analysis
  • Full body deep tissue/sports massage
  • 30 minute massage + 30 minute rehabilitation to include Post Isometric Relaxation Stretches (PIR) Propriorceptive Neuromuscular Facilitation Stretches (PNF)
  • Kinesiology taping when required to assist with rehabilitation
  • Strength training advice as well as post care knowledge to keep you in check

Book a sixty minute massage


Propriorceptive Neuromuscular Facilitation Stretches (PNF):

PNF stretching (stands for “proprioceptive muscular facilitation”) has its roots in the 1940s and 50s, but remains one of the best stretching exercises to increase flexibility and range of motion.  There are two major categories of PNF stretching workouts, passive (without muscle contraction) and active (with muscle contraction).  The goal of PNF stretching, and what makes it different than other forms of stretching training is that PNF is designed to create muscular inhibition.

Post Isometric Relaxation Stretches (PIR)

Post isometric reflex, or PIR, stretching involves contracting a muscle isometrically before stretching it. This prestretch contraction results in a greater degree of muscle relaxation and makes stretching more effective.