Scar tissue is tricky. It forms to protect, but it can limit your movement and cause discomfort. Cross friction massage, a form of scar tissue massage, helps remodel that tissue so it can move better — and so can you.
What Is Cross Friction Massage
Cross friction massage is a form of scar tissue massage that targets connective tissue, muscle fibers, and/or tendons to help re-align their fibers. We’re not talking about the skin, but rather underneath it. In general, scar tissue massage helps increase blood flow to promote better healing. When done right, it can reduce stiffness, restore motion, and help the tissue remodel in a stronger, more flexible way.
How to Do It
- Find the area you want to work on — a tendon, ligament, or spot with scar tissue. It’s important you also understand the area you’re working on. Is it a muscle? Tendon? Which way do the fibers run? Take the time to understand your injury and body before just digging in!
- Move perpendicular to the direction of the muscle fibers. That’s what makes it “cross” friction. This is most often the case… but sometimes, like for the achilles, we would actually move up and down with them! (Make sure you check out the video for specific details!)
- Use your fingers or thumb to apply firm pressure. You should feel the tissue move under your skin, not just a surface rub. This is really important! You don’t want brush burn… Apply pressure and move in a very small area.
- Aim for 2–5 minutes, about 5 times per week. Small, consistent effort makes the biggest change.
Watch Our How To: Cross Friction Scar Tissue Massage Video
What to Expect
You might feel some mild discomfort — that’s normal. But if it’s too painful to go directly on top of the scar, start by working on either side of it first. This helps desensitize the area and prepare it for more direct work later.
Avoid rubbing too aggressively or irritating the skin. You want pressure that targets deeper layers without causing redness or burning on the surface. If you’re simply staying surface level and rubbing your skin this will not give you the results you’re looking for!
Healing Takes Time
It can take 4–6 weeks to start seeing real change. The goal is to create controlled stress in the tissue so it can remodel gradually.
If you’ve had recent surgery it’s really important to wait for the go ahead from your physician. In most cases you need to wait at least 4 weeks before starting. Even if the incision looks healed on the outside, it still needs time to heal on the inside. Always follow your doctor’s guidance before starting any manual work.
And remember — scar tissue doesn’t only form after surgery. Overuse injuries, strains, sprains, and repetitive motion can all lead to scar buildup that limits how your tissue moves.
Pro Tips
- Start slow and keep it consistent.
- Make sure your fingers are moving the tissue, not just sliding over it.
- Stop if you notice swelling, redness, or sharp pain — that’s your cue to ease up.
Cross friction massage is a simple, powerful tool when used with patience and precision. Keep at it, stay consistent, and your tissue will thank you. For detailed explanations of the ankle, achilles tendon, and patellar tendon, watch the video featured above!
Pro Tip: Bookmark this article, or save the YouTube Video so this technique is always at your fingertips! You never know when it’s going to come in handy!
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