How do I know if I'm applying too much pressure?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Learning to recognize excessive pressure helps prevent injury when doing self-massage. Sharp pain means there is instant overpressure and you must stop. If there is any redness lasting for any length of time, or bruising, there has been injury to the tissue. Discomfort should subside in a few minutes after the pressure is released. I teach my clients the 7/10 pain rule for safety.
Pain Signals
- Sharp/stabbing pain means stop immediately
- Radiating discomfort requires technique adjustment
- Never push beyond moderate aching sensations
- Discomfort should fade within two minutes
Visual Cues
- Bruising indicates capillary damage
- Lasting redness signals inflammation
- Swelling requires immediate rest
- Skin should return normal color within 15 minutes
Recovery Signs
- Muscles feel relaxed not sore next day
- Mobility improves without stiffness
- Tension decreases over sessions
- No lingering tenderness after 24 hours
Gradually increasing pressure builds safe tolerance. Start by using light pressure for the first few minutes of workouts and increase this slightly as the muscles warm up. I recommend a maximum rise of 10% a week in the intensity of the workouts. If the pace is hurried, it will result in a setback. Record the pressure levels being used in a journal and note there the responses of the body.
Body awareness guards against injury from too much pressure. Be aware of your breathing patterns while you are being massaged. If your breathing stops, the pressure is likely too much. A muscle should loosen when pressure is applied; a muscle should not tighten protectively. I teach clients how to hum during massage techniques to maintain relaxed breathing patterns.
Selecting the right action is a factor that influences someone's experience of pressure. Tennis balls exert a greater total force and require a lighter pressure than hands. I recommend that beginners begin with manual techniques and then progress to other selections. I have demonstrated appropriate angles of lean against a wall to mitigate accidental over-pressure.
Read the full article: 10 Essential Self Massage Techniques for Relief
