Massage in the News

Interesting article from the Washington Post:

Alternative therapies almost always pay off 

Hospitals offer these treatments not only because they work, but also because they attracts patients. Who knew?

'via Blog this'

Are You Stretching the Wrong Way? Try the Right Way

Below is a link to a well-written article regarding stretching. It is worth a look, especially if you are worried you might be over doing it with your stretching routine, or if you are confused by the conflicting ideologies of stretching versus not stretching before a workout. Some experts believe that stretching before a workout prevents injury; others believe that the long hold stretches most people are taught can actually cause injury (an increasingly accepted idea). The AIS method of stretching bridges the two camps with a different way of thinking.

Are You Stretching the Wrong Way? Try the Right Way:

'via Blog this'

Myofascial trigger points

Imagine this: you feel a deep, spreading pain at your right shoulder. It feels better after a good night's rest, but as your day progresses, the knot-like feeling creeps up on you without invitation. The pain is sometimes very intense and sometimes moderate. And you note that sometimes it travels to different areas of your body.

These annoying little knots in our muscles and connective tissues are called myofascial trigger points. The "myo" part of the word means muscle and "fascial" refers to the elastic, connective tissue that runs throughout the body.

There are two basic types of trigger points: active and latent. Latent trigger points don't cause pain except when pressed. When latent trigger points become triggered and awakened by stress or injury, they become active. Active trigger points radiate (or refer) pain from muscle or fascia in a characteristic pattern. For example, trigger points in the shoulders often send pain and tension throughout the shoulders and up into the lower neck. Likewise, trigger points in your buttocks can refer pain down the leg just as in sciatica.

Two doctors, Dr. Janet Travell and Dr.
David Simons, revolutionized our understanding of trigger points. They mapped out the entire body and standardized a pain referral pattern for each muscle. Trigger points usually follow these maps, though some people have unusual pain patterns. In either case, deep breathing, stretching, applications of heat or cold, and massage can help.

A case in point

Travell and Simons say that the shoulders are the area most affected by trigger points. The levator scapula muscle connects your shoulder blade to your neck and is responsible for elevating your shoulder blade. It is especially prone to trigger points, and can refer pain to the neck, around the shoulders and down into the mid-back. Note the picture of the shoulders to the left. If you have pain in the shaded area, you may have trigger points (indicated by the X's) in the levator scapula.

To help relax this muscle, focus on the shoulder area. Breathe deeply and begin to let go of the tension with each exhale. Then inhale, shrug your shoulders up toward your ears, squeeze, and hold them to the count of three. Release them completely on the exhale. Repeat three to five times, then relax and breathe slowly and deeply.

Sciatica & Massage

If you have sciatica, or leg pain, consider massage therapy. It's such a natural, relaxing way to find relief!

Remember, though, that sciatica is a symptom of something else, and not a medical condition itself. It simply refers to leg pain, numbness or tingling caused by compression or injury to the sciatic nerve, the largest nerve(s) in our bodies. (We have one on each side; they start at the end of our spinal column and run through our hips and down our legs.)

Compression of the sciatic nerve is sometimes due to tense musculature. Hmmm ... what could help relieve tense muscles, I wonder?

Read this good blog post. Sarah Minen, LMT describes it quite well and has a clear illustration: Sciatica Massage Salt Lake City, Utah | Sarah Minen LMT - Salt Lake City Utah Massage Therapy.

For more information on sciatica itself, click here.

'via Blog this'

Make your massage a retreat this fall

5 ways to really unwind

It's a busy time of year. Remember your body and mind are wired to need breaks from stress. Here are five ideas to help you turn your massage session into a mini-retreat.

1. Schedule your massage sessions ahead. This can help you avoid being overwhelmed by pre-event anxiety or post-event let down.

2. If possible, sweat in a sauna or soak in a hot tub or herbal bath before your massage to give your muscles a chance to warm and relax. Afterward, sit or lie quietly in the massage room or other quiet space before reentering the world.

3. Don't go back to work or run errands. Go home and avoid the computer and telephone. Lie down, listen to music, or do simple activities such as drawing or folding laundry to keep your mind in a dreamy state.

4. Take a leisurely walk or simply sit by a window with a view of trees, water or a garden. Relax your eyes and focus on the colors and textures of the earthly environment.

5. Before bed the evening after your massage, drink a cup of herb tea such as chamomile or lavender to help you sleep. Sleepytime(R) is a popular commercial tea many people like to help them get a good night's rest.

Glossary of Massage and Bodywork Techniques

First: I did not feel the earthquake. I was in the backyard playing with my dog when I heard a rumble and a rattle that must have been my gutters/porch/entire house. I thought it was weird, and my dog heard it too. I don't think he felt it. We just looked at each other and I shrugged. I'll bet he would have, too, if he could. Then I quickly forgot about it. Just a few minutes later I got a call from my mom, whose first words were, "Are you okay?" Um, what? She felt it in Pittsburgh. But we're all okay here at the Haddock house. I hope you are, too.

Second: Follow the link below for a great resource on different bodywork modalities, from the popular to the obscure. I haven't even heard of half of them. Enjoy exploring!

Glossary of Massage and Bodywork Techniques

Low Back Pain: Five Tips for Massage Therapy Clients

Massage therapy has been a coveted way to relieve low back pain for as long as historical documents on the subject exist. However, a new study commands an even greater level of respect for massage's effectiveness at helping this problem. As published in a July 2011 edition of the Annals of Internal Medicine, a study funded by the U.S. National Center for Complementary and Alternative Medicine evaluated the effectiveness of massage therapy for chronic low back pain.

In this study, over 400 participants with chronic low back pain either received weekly whole-body massages for relaxation, weekly massages that focused on specific muscle problems around the lower back and hips, or usual care. Those receiving usual care typically took pain medications or muscle relaxants, saw doctors or chiropractors, received physical therapy or simply did nothing. The researchers found that both types of massage therapy were much more effective at relieving low back pain than usual care. After 10 weeks of intervention, the following was reported:

• 36 percent of patients receiving weekly whole-body relaxation massage said their pain was nearly or completely gone.

• 39 percent of patients receiving weekly massage that focused on specific muscle problems around the lower back and hips said their pain was nearly or completely gone.

• Just 4 percent of patients receiving usual care said their pain was nearly or completely gone.

Tips to Prevent Back Pain
Massage therapy's ability to relieve back pain is rarely disputed, but therapists can also help their clients prevent low back pain recurrence. The following suggestions can help prevent low back pain from returning:

1. Quit Smoking - Smoking cigarettes seems to worsen just about every known health condition, including low back pain. Likely because smoking hinders blood circulation, experts assert that smokers are 30 percent more likely to suffer from back pain than non-smokers.

2. Get Up and Move - Whether behind a wheel, in front of a computer or just watching TV, sitting for extended periods of time is one of the worst positions for the low back. The spinal discs are spongy and cushion the vertebrae, but they naturally have poor blood supply. Upon getting up and moving, fluid circulates around the discs. On the other hand, sitting starves the discs of fluid making them vulnerable to damage.

3. Stretch and Strengthen Core Muscles - Most physicians agree that regular stretching and strengthening of the core muscles constitute the most important lifestyle practices for preventing back pain. Advise clients in a safe stretch and strengthen program with a focus on back, abdominal, oblique and leg muscles.

4. Lift Properly - Those who lift heavy objects for a living are well aware of the importance of body mechanics, but the rest of us may not be. Always engage abdominal muscles during a lift, bend the knees, keep back straight, don't bend at the waist, keep object close to the body, do not hold an item higher than armpits or lower than knees, don't move something over 20 percent of your body weight, don't pivot, twist or turn while lifting, point feet at the item being lifted, and only change direction with the feet (not the waist). These instructions will help prevent back muscles from being strained.

5. Wear Back-Friendly Shoes - Supportive, low-heeled or flat shoes are crucial for preventing back injury. Although high heels may be high fashion, they increase the arch in the low back. This spinal alignment change increases one's susceptibility to low back injury.

Source:

Low Back Pain: Five Tips for Massage Therapy Clients

Pathology and Massage: ADD/ADHD

Attention Deficit Disorder (ADD) and Attention Deficit Hyperactivity Disorder (ADHD) when diagnosed in children, and known as Adult Attention Deficit Disorder (AADD) when diagnosed in adults, is typically defined as an inability to focus. However, the ADD characteristics an adult or child may display can be quite different from that of another person with ADD. Along with hyperactivity, one may be exhibit hyperfocus, impulsiveness, mood swings, forgetfulness, inattentiveness, restlessness and sluggishness. Children are often willingly disobedient, whereas adults find it difficult to complete plans or structure a routine for necessary daily tasks.

            

ADHD is diagnosed based on a symptoms checklist from the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders-IV (Text Revision) (DSM-IV-TR). Clinical interviews reviewing this checklist and computerized attention tests are psychological methods of ADD assessment. Neurometrics, PET scans, or SPECT scans of the brain can be used as well.

           

Possible causes of ADD include genetics, neuro-chemical imbalances of dopamine transporters, smoking during pregnancy, nutrition (specifically, lack of omega-3 fatty acids; the average American household is severely underprovided of its sources, which include fish), sleep apnea in infancy, and head injuries. Mainstream treatments of ADD include medication (most often methylphenidate, most commonly sold as Ritalin), behavior-changing therapies, and educational interventions. Alternative therapies have included the Feingold Diet, vitamin B6, Pycnogenol, neurofeedback, audio visual entrainment, and cerebellar stimulation.

ADD is most usually thought of as having negative effects on those with it and those who surround them. Children tend to have behavior or learning difficulties, including depression. Adults may be forgetful, easily distracted from their tasks at work, or easily irritated at home. ADD patients may not be mindful of their bodies’ natural rhythms, therefore creating eating disorders, chronic constipation, anxiety, or difficulties with sleep. An ADD patient may be calm and quiet, but is unable to pay attention as she is too focused on her own thoughts. ADD is thought to contribute to accidents on the road or at work. However, ADD patients are also intelligent and creative due the focus on their own thoughts and exploration of their imagination.

ADD is an indication for massage. Stimulation of the iliotibial tract through therapeutic massage can prompt bowel movements, relieving chronic constipation. Massage raises cortisol hormone levels, placing the body in a state of parasympathetic dominance, making sleep more restful and easy. In school-aged children, regular therapeutic massage was found to decrease anxiety and hyperactivity, including fidgeting, in the classroom. Students were able to focus more on tasks set before them. Adolescents in a Touch Research Institute study reported feeling happier after their massage sessions and were able to stay on task longer in the classroom as exhibited lower Conners Hyperactivity scores (10-item Conners Rating Scale). The study found that massage therapy “could become an important tool in the management of ADHD, in conjunction with currently used therapies. It may, for example, potentiate methylphenidate and other drugs” (Field, 1998). Massage has been known to alleviate problems associated with depression and anxiety, two secondary problems that can arise from ADD.

            

Massage should not be the only therapy, but it can help directly and indirectly to relieve some of the signs, symptoms, and secondary conditions associated with ADD.

For additional reading, check out this article about children, ADD and massage. It also references studies done on massage and adults with ADD and how it helps them. I have ADD and I know the regular massages I receive help keep me focused on the massages that I give.

Are You Dehydrated?

A trip to the loo is a clue! This is a great blog post on easy ways to determine if you are dehydrated, and how to get and stay hydrated if you are.

Be sure to check out the refreshing lime and cucumber spritzer recipe as well. It's super easy, actually: a bit of lime juice and club soda or seltzer over some ice with a few thin cucumber slices. I plan on drinking it all summer long!

first sign of dehydration - Simply Stated Blogs | Real Simple

USDA ditches food pyramid, adopts a plate | SimpliFried

Finally, it is simple to understand how much of what kind of food should be on your plate. Why did it take so long?

USDA ditches food pyramid, adopts a plate | SimpliFried

Pathology and Massage: Anterior Shin Splints

What are shin splints?

Shin splints is a blanket term for a number of lower leg problems. It causes pain and sometimes swelling on the lower leg. Shin splints is an inflammation of the periosteum (the membrane that lines the outer surface of all bones) and the attached muscle fibers. The muscles attached to the tibia are tearing loose. Generally, when someone gets shin splits, it is due to excessive or repeated pounding, or “impact loading”, on hard surfaces during athletic activities, such as running or tennis. The condition worsens with the actions the affected muscles do. Other technical terms a doctor might use when diagnosing shin splints are idiopathic compartment syndrome, acute and chronic exertional compartment syndrome, periostitis, traction periostitis, tibial fractures, and medial tibial stress syndrome. These different titles account for location of pain and severity of the condition. Most commonly, shin splints are medial or lateral. Lateral shin splints are also called anterior shin splints, because the anterior muscle compartment is lateral to the tibia.

Which muscles or other structures are involved?

Principally, the tibialis anterior muscle and the tibia are involved in anterior shin splints. Tibialis anterior originates along the lateral  surface of the tibia. Tibialis anterior is responsible for dorsiflexion (flexing your foot toward your leg) of the ankle and sustains tears along the tibia when overused or constantly impacted. It’s possible the interosseous membrane could also be involved as tibialis anterior also originates there.

How are shin splints assessed?

Chances are, if a client had shin splints, I would know. For instance, if they stood up and grimaced and then proceeded to gingerly walk across the room. They may even limp or hobble a bit. Walking would be uncomfortable for anyone with shin splints. If you superficially massaged the anterior leg muscles, it would probably feel tender, but good; a deeper massage would most likely be uncomfortable or painful. Lesser muscle injuries would not be visible on the leg, nor would they be palpable, but more severe injuries would exhibit red, hot puffiness around the tibia. Pain along the tibia is an indication, and may be superficial or deep, mild or severe. The location of the pain would indicate the injured muscles. Someone with anterior shin splints may describe the pain as an ache that runs the length of the lateral tibia.

How are shin splints treated?

Shin splints require first and foremost, rest. Ice, stretching, strengthening and massage are also indicated.  Massage is only contraindicated if the condition is advanced: that is, if the leg looks and feels hot and swollen, or is extremely painful. Once the inflammation and pain begin to subside, massage is beneficial. If the condition does not improve within a couple of days, it could be a sign of a more serious condition and requires medical attention. Massage is an excellent treatment as it increases circulation and releases adhesions. Massage can also prevent shin splints from advancing into more serious complications, such as exertional compartment syndrome. Proper stretching is a necessary preventative measure. Plantarflexion (pointing the foot down) and eversion (pointing the foot in toward the mid-line of the body) will stretch the tibialis anterior muscle. Stretching the lower leg muscles can be difficult through exercise alone, but massage can work every inch. Regardless of where the injury is, all the lower leg muscles should be stretched and massaged. The feet should be worked as well, as the lower leg muscles insert into points throughout them. Myofascial Release is a desirable modality for shin splints, as it can release the fascia binding all four muscle compartments. Plus, as it works superficially, it would most likely be more comfortable than Deep Tissue techniques.


These pictures are from Trail Guide to the Body, Second Edition, by Andrew Biel, illustrated by Robin Dorn (both massage therapists) and published by Books of Discovery.

One woman lost her voice, but she got it back, thanks to a massage

Check out this article on muscle tension dysphonia and myofasical release. MFR helped a woman who had thyroid surgery and had to give up singing - her inspiration and her life - as a result. It always makes me swell with pride when massage can help someone in such a significant way!

One woman lost her voice, but she got it back, thanks to a massage

Seasonal produce

Peak-Season Map at Epicurious.com

Check out this seasonal produce map. I've been looking for a good one for what feels like forever, but was only ever able to come up with ones that are too area-specific or too general. This one lists what's in season by month and state. You can grab these things at the grocery store if you like to stick to seasonal eating. Chances are they'll be at their best flavor if you buy them in season, and your grocery store might even stock them from a locally grown source at that time. It's also a good indicator at what will be plentiful at local farmers' markets.

Right now in Maryland, asparagus, spinach and strawberries are where it's at. Enjoy!

Massage for Your “Manly Man”

Want to give a special father in your life the gift of massage? Is your man resistant to massage, though? Maybe he thinks it's 'for girls'. Maybe he thinks he's fine and doesn't need the bodywork. Lia Suzuki in Santa Barbara gives some excellent tips on how to make massage appealing to a 'manly man'.

One point she makes is to get a gift certificate that is fairly plain. My online gift certificates only have one simple graphic (my logo).

Click for more: This Father’s Day: Massage for Your “Manly Man” | Massage Santa Barbara

Meanwhile, in my personal life ...

My husband and I recently adopted this sweet guy.

His name is Sidney. He's nine months old, is a black Lab mixed with something, and is fun, playful, bright and clever. He has lots of energy and is a very fast runner. He came to us knowing "Sit" very well. We didn't have to house train him, which was a blessing. I think he might know "Stay". He has selective hearing with "Come here". We taught him "Gentle" for treats and he got really good at it really quickly.

We had our first obedience class last week. We worked on sit (reinforcing it for us), getting and holding his attention, and loose leash walking. He picked up on that one very quickly as well. I worked with him a lot on it today in the backyard, and when my husband gets home from work we'll try it out on a real walk around the neighborhood. I'm looking forward to learning "lay down"! He's still a puppy and likes to chew on whatever he can, including my arms, legs, feet and slippers.

We adopted him from Lab Rescue of the LRCP. He was given up by his owner to the Humane Society. No reason was given, but I think it has something to do with the fact that he is small. He's only 51 pounds, which is small for a Lab. We don't think he's going to get much bigger, if at all.

The Humane Society gave him to the Lab rescue, who placed him with a vet until a foster home opened up. Our adoption coordinator brought him to our attention, though, and we drove to Virginia just south of Frederick to visit him. He was totally spastic from being in a kennel at the vet for 11 days, but once he calmed down a bit, we could see that he had a sweet, friendly disposition, and that he was eager for love and attention. So, we brought him home! He already has a play mate; neighbors of ours have an 8-month-old silver Lab. They wrestle, then chase each other around the yard, then take a water break, then run some more, wrestle some more, have some more water and then wrestle again. And then at night, they sleep :)

Update: Not long after posting this, my husband did some research into what Sid might be mixed with. Sid has a small white patch on his chest, plus one on his groin and some white on his back toes. My hubs googled "Labs with white spots" and found some very interesting results. Turns out, Sid might not be mixed with anything and may actually be a pure bred Lab. Labs were developed from the St. John's dogs, which had white chest patches. So they pop up from time to time in Labs. The American Kennel Club has listed the white patch as an undesirable trait, though, so Labs are sometimes given up if they have one. Most people think Labs are always supposed to be all one color, but sometimes they aren't and it's perfectly normal.

Also, some Labs are bred to be field Labs. They are smaller, typically 50-60lbs, as well as sleeker and faster. This explains some things for us. Sid is incredibly fast and obsessed with birds. He will stalk the birds at our bird feeder like a cat (he never catches anything, though). He also likes to dig and put his whole head into holes if he can. It probably also explains his small stature. 

I am totally smitten with my young field Lab!

Recently, in my massage life ...

Earlier this week, I gave a presentation to the members of the Hunt Valley Rotary Club Chapter in nearby Hunt Valley, MD. I spoke about the benefits of massage and how it affects the nervous system, as well as some of the different bodywork modalities. I also gave a brief history of massage therapy and how it got to its status today as a growing viable routine health practice (hint: it's has to do with clinical research!).

It was a lot of fun and I think the group really enjoyed it. Plus, I got to have a delicious lunch and talk to some of the members one-on-one, answering their questions and discussing massage. I enjoy talking to anyone about massage as much as I love to eat, so it was a win-win for me!

 These are pictures of me with the Chapter President, Eric Miller, after my presentation.

Anatomy Lesson: The Carpal Tunnel

Too many times in a week, or even a day, I hear clients, friends and people in general complaining that they think they have "carpal tunnel". Most people don't realize that the carpal tunnel is an anatomical part of the body. Sometimes I point out that, actually, everyone has two carpal tunnels, and it's compression or inflammation of the median nerve that runs through the carpal tunnel that is referred to as carpal tunnel syndrome.

The carpal tunnel lies at the radiocarparl (wrist) joint. The bones that articulate to make the wrist joint are the radius in the forearm and the proximal carpal bones at the heel of the hand. The radiocarpal joint is an ellipsoid joint. An ellipsoid joint is when an oval-shaped end of one bone articulates with the elliptical basin of another bone. This type of joint allows for flexion, extension, abduction (movement away from the center line of the body) and adduction (movement toward the center line of the body). In your wrist, the carpal tunnel lies on the palmar side.

You have eight carpal bones in the heel of your hand (this is your anatomical wrist). These form the "floor" of the carpal tunnel by creating an arch. You can feel the concave groove of this arch on the palmar side of your hand, at its heel. It's called the sulcus carpi.

Of the eight carpal bones, there are four that are very important to the carpal tunnel: the scaphoid, the trapezium, the pisiform and the hamate. These carpals are the attachment sites for the flexor retinaculum, a band of connective tissue that forms the roof of the carpal tunnel. As illustrated here, the tubercles and other bony landmarks of these four carpals are the exact attachment sites for this "roof".

These attachment sites are easily felt in the heel of your hand as bony protrusions (illustrated further below) and "anchor" the flexor retinaculum, creating, in effect, pillars on each side of your carpal tunnel.

So, to review, your carpal tunnel is a floor of carpal bones, bony landmarks on the sides holding up the connective tissue that forms the roof. Kind of like a tent.

In your forearm, you have two main muscle groups: the extensors and the flexors. The tendons of these flexor muscles (not the muscles themselves) pass through the carpal tunnel:

• flexor digitorum profundus (four tendons)
• flexor digitorum superficialis (four tendons)
• flexor pollicis longus (one tendon)
• flexor carpi radialis (one tendon), considered part of the carpal tunnel, although it is more precise to state that it travels in the flexor retinaculum, which covers the carpal tunnel, rather than running in the tunnel itself.

The median never is the only nerve to pass through the carpal tunnel, between tendons of flexor digitorum profundus and flexor digitorum superficialis.

The carpal tunnel is narrow and when any of the long flexor tendons passing through it swells or degenerates, the narrowing of the canal often results in the median nerve getting entrapped or compressed, and that is carpal tunnel syndrome.

Now you can school all your friends in the anatomy of the carpal tunnel when they claim to "have" it.

These pictures are from Trail Guide to the Body, Second Edition, by Andrew Biel, illustrated by Robin Dorn (both massage therapists) and published by Books of Discovery.

Less Stress Could Lead to Weight Loss

Check out this interesting article on stress and weight loss. While it points out that massage therapy induces relaxation and reduces stress, it doesn't mention studies that have shown massage to reduce the stress hormone cortisol for up to two weeks.

Less Stress Could Lead to Weight Loss

Delicious health food

nom nom ... Kale ... nom ... chips ... nom nom ... are the ... nom nom ... best ... nom nom nom ...

I'm serious. Kale has been in the news a lot lately. At least, I've been seeing it all over the internet. In particular, how to make kale chips.

Making kale chips is so very easy. You take a bunch of washed kale, remove the thick stems, toss the leaves with some olive oil and salt (sea salt is the best), lay them on a baking sheet and bake at 300 degree for 20-30 minutes, until crisp. They taste a lot like regular chips, especially when they are fresh out of the oven. And if you eat a big ol' bowl full ... it's okay! Kale is a super food, and as a leafy green veggie, it's almost impossible to eat too much (unless you continue to eat when you are full, which you should never do, of course).

I made kale chips for my husband and me one evening. We couldn't stop eating them. I had a very large bunch, though, so we did have a good bit leftover. We had friends over for a game night the next day and everyone loved them. I dipped mine in homemade hummus. The day after that, some of us went skiing, and someone said as we were driving home, "You know what I really want right now? Kale chips."

(I did notice some of the kale chips were chewy rather than crisp the second day. I'm wondering if this is because I put some still warm chips in a plastic bag to store. I think this may have lead to some condensation which de-crisped some of them.)

A great way to get some raw kale is to mix it in a smoothie. This is a good recipe.

Why should you put some kale in your diet? Kale is high in beta carotene, vitamins K and C,  lutein and is also a good source of calcium. As with other brassica vegetables (such as broccoli and cauliflower), kale is high in indole-3-carbinol, a chemical which boosts DNA repair in cells. This chemical may also block the growth of cancer cells.

Nom nom!

Valentine Sale!

Gift certificates for couple’s massage lessons and aromatherapy massage are 20% off until 2/14/2011. Print or email certificates instantly, or have a physical certificate mailed at no additional charge. Click here for more details and to buy!

The cumulative effects of massage

Aah...you finally got in for your massage. As you relaxed, your headache or low-back pain receded. You also may have noticed your anxieties weren’t hammering at you like they were when the massage began. 

Like many of us, you may have experienced those times when a single massage provided amazing, short-term relief from pain or stress. But as you returned to your normal activities, the chronic pain and tension came creeping back over time, contributing to headaches or flare-ups of fibromyalgia, TMJD or old injuries.

Your chronic discomforts and conditions can actually improve long term with a series of massage sessions. With regular massage, you may also notice that you don’t feel the effects of excess stress as much or that, due to increased body awareness, you use your body in ways that cause less strain. You may observe that your old pain patterns aren’t kicking in to the degree that they used to. Gradually, you may enjoy an increased sense of overall well-being and the awareness of what it feels like to be truly relaxed.

Partnering with your massage therapist

An effective massage requires a partnership. We massage therapists are in charge of giving our clients the best massage possible. And you are in charge of relaxing the best you know how in whatever ways work for you. So we like you to communicate what feels good and what isn’t so great.

1. A lot goes on in a massage session

The first thing that we tend to think of in massage is pressure. Do you sometimes feel like shrinking away from a touch that’s too deep or fast? Do you ever feel frustrated because the technique feels too light or not specific enough? We would love to know so we can adjust to meet your needs. We have a lot of tricks up our sleeve. 

If you are too cold, it is easy to turn up the heat. If you are uncomfortable on the table, you can shift to another position or be supported with extra pillows. If you don’t like an oil or lotion, there is probably something else on hand that you will like better. Would you like the music louder or softer — or turned off completely?  

2. Help yourself relax

Try ignoring concerns about yawning or stomach gurgling. These are expected, even welcomed, during sessions because they are signs you are letting go of tension. 

3. After your massage

You can help extend the benefits for your continued health and relaxation even after your massage. Drink plenty of water. It helps carry away waste products that can be released from your muscles during a massage, and your muscles may feel less sore and fatigued.

If you are a little sore or if the massage didn’t relieve all your aches and pains, take a hot shower or hot bath with Epsom salts when you get home. Don’t forget to relate your experience in your next session, so the pressure can be adjusted if need be. To extend the benefits of your sessions, keep up an exercise program, remembering that you don’t have to be a super athlete. Walking for 30 minutes, taking a tai chi class, or moving to music around your living room keeps your circulation moving and oxygenates your muscles.

Postpone if you're ill!

If you have a fever or an infectious sickness, even a common cold, there is good reason to postpone your appointment. For one thing, you may find that touch does not feel good. Second, your immune system is working hard to control and isolate the infection, and it’s possible massage could hinder this process. Even if massage sounds good to you, some people feel worse after receiving a massage when they are sick. 

There is also a good chance your infection is contagious in the first stages. This is usually when you are feeling the worst, or are coughing and sneezing frequently. The more you limit your contact with others, the less you will spread it around. If you don’t pass a cold to your practitioner, she or he won’t give it to other clients.

When you catch the cold or flu, let yourself rest and drink plenty of liquids. Then enjoy your next massage in good health!

Happy New Year!

It's a new year, and I just want to thank my readers for sticking with me in 2010. I hope to bring you more useful information in 2011. Questions or topic suggestions are welcome!

~Stephanie