An adhesion refers to abnormal adherence of soft tissues to surrounding structures but it’s probably most commonly used to refer to a build up of scar tissue or ‘knots’ in soft tissue.
Adhesions can restrict movement and elasticity in the affected areas and are commonly caused through injury or trauma as well as under/overuse.
Massage is often advertised to get rid of knots but often more advanced techniques are required to truly make a difference.
If you have ‘knots’ (most people do) accompanied by aches and/or pains, book yourself in for a sports massage for quicker relief!
Ps. You don’t need to be into sports to benefit from a sports massage