Keeping in Touch

Bone Basics: What You Should Know About Your Skeleton

2012-01-24T10:32:00.000-05:00

It's so easy as a massage consumer, or even as a massage therapist, to forget that muscles are only part of the body's story. With out the skeleton, muscles would be pretty useless. The skeleton and muscles fit together to make up one large system of pulleys and levers. One without the other would go no where fast. Your muscles move your bones (the pulleys); your bones provide the structure your muscles need to move (the levers). And, just like your muscles, your bones need care. They need to be strong so your body as a whole can be strong. They too need nourishment in the form of nutrition and exercise.

Read this excellent article below, and don't forget those that truly make you stand tall!

Bone Basics: What You Should Know About Your Skeleton | The Daily Muse:

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Baby, it's cold outside ...

2012-01-04T15:50:00.000-05:00

Happy new year! I hope you had a fun, safe holiday season and wish you the healthiest, happiest year yet for 2012! I am ready to learn new things and share them.

With the new year comes even colder weather as we are now deep into winter. And that means more risk for extreme cold pathologies, such as frostbite. I'm mentioning this because something like frostbite should NOT be massaged, even though you may feel the instinct to do so.

"About Frostbite
Occurring when the skin and other tissues are exposed to very cold temperatures, frostbite can cause permanent tissue damage. Usually affecting the hands, feet, nose, cheeks and ears, frostbite can happen within minutes of exposure to extreme cold, or even in above-freezing temperatures if there is a strong wind chill or if the person is at high altitude or wet.

When exposed to cold, the body strives to preserve heat. By constricting the blood vessels near the skin's surface, blood is forced into the body's core to keep the vital organs warm. This is exactly the mechanism that prevents the extremities (such as hands and feet) from receiving enough blood, which causes them to become cold and makes them vulnerable to frostbite. The following sequence of events can lead to frostbite:

Initially, the blood vessels alternate between narrowing and widening to keep the extremities as warm as possible.
Under extremely cold conditions the vessels stop widening.
When the skin's temperature drops low enough, ice crystals form around and within the cells, freezing tissue and possibly rupturing cells.
The lack of circulation that occurs when the body directs blood flow away from the extremities can cause damage to the cells.

Frostbite Stages
There are four degrees of frostbite severity, each with their own symptoms:

1. First Degree - Known as frostnip, this affects only the skin's surface. Initial symptoms are itching and pain, and some numbness may exist. These symptoms are usually not permanent.

2. Second Degree - This level involves freezing of the skin, but not deep tissue. The affected area usually will develop blisters one to two days after cold exposure.

3. Third Degree - Possibly causing a temporary loss of use of the affected area, this level is deep enough to involve tissue, muscle and tendons. The skin turns hard and waxy and purplish, and blood-filled blisters may be present.

4. Fourth Degree - Freezing tissue, muscle and tendon, this is the most severe stage of frostbite. The affected area suffers permanent loss of function and is at risk for possible amputation due to infection.

In general, the indications of frostbite are:

Itching, pain or prickling progressing to numbness
Pale, hard, cold skin with a waxy appearance
Flushing from blood rushing to the area after being re-warmed
Burning sensation and swelling from collected fluid that can last for weeks

Medical help should be sought right away to prevent permanent tissue damage, as the extent of the injury may not be apparent until the area is re-warmed. If medical care is not available immediately, a mildly frostbitten area can be warmed in warm water (101 - 104° F), or by repeatedly applying warm cloths to the area for 30 minutes. Never use hot water, fire, a heating pad, or other dry heat because these methods may burn the skin before the feeling returns. Because the affected area may swell, remove any jewelry before re-warming. You can also give the person with frostbite something warm to drink (no alcohol or caffeine). If the toes are the frostbite culprit, help the person ambulate without them putting pressure on their feet. If there is any danger of refreezing, wait to thaw the area out until warm shelter is guaranteed. Thawing and refreezing can cause even more serious damage to tissue.

Warming should be done without applying movement to the tissue. That means no rubbing, massaging or shaking. Excessive movement will cause the ice crystals to injure sensitive body tissue."

Source: What Massage Therapists Should Know About Frostbite

As always, the best game plan is prevention. Remember your hat, scarf and gloves before going outside. Even if you don't think you'll need them, pack them in your bag, or stuff them in your pockets. It may be 50 this Saturday, but only in the middle of the day. Winter temperatures can drop dramatically in short periods. And if you suspect frostbite, please follow the instructions above.

Stay safe out there!

Massage in the News

2011-12-20T15:25:00.000-05:00

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?

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Are You Stretching the Wrong Way? Try the Right Way

2011-10-27T10:37:00.001-04:00

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:

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Myofascial trigger points

2011-10-18T17:28:00.001-04:00

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

2011-10-04T16:03:00.000-04:00

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.

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Make your massage a retreat this fall

2011-09-22T13:33:00.002-04:00

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

2011-08-23T17:03:00.000-04:00

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

2011-08-09T17:10:00.001-04:00

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

2011-07-20T13:20:00.002-04:00

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?

2011-07-11T13:22:00.001-04:00

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

2011-06-27T09:23:00.000-04:00

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

2011-06-22T15:48:00.001-04:00

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

2011-06-02T12:30:00.000-04:00

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

2011-05-18T13:18:00.000-04:00

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”

2011-05-17T09:59:00.000-04:00

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 ...

2011-05-03T17:44:00.001-04:00

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 ...

2011-04-21T11:23:00.000-04:00

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

2011-04-11T10:00:00.001-04:00

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

2011-04-05T20:51:00.000-04:00

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

2011-02-14T12:19:00.001-05:00

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!

2011-02-07T08:00:00.000-05:00

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

2011-02-03T10:30:00.002-05:00

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

2011-01-20T10:00:00.001-05:00

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!

2011-01-06T09:00:00.000-05:00

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!

2011-01-04T12:34:00.000-05:00

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

Boost your happiness with gratitude

2010-11-23T13:35:00.004-05:00

How to reap the benefits of thankfulness

Some people consider the ability to be grateful the key to happiness. Focusing on what you do have instead of what you don’t is basic to the experience of joy. Some of the most grateful people are those who have faced death, maybe because they truly understand the gift of simply being alive. Dawn Nelson was a massage therapist working with the frail and dying when she was diagnosed with ovarian cancer. She writes eloquently about gratitude in her book, Making Friends with Cancer.

“If I cannot get out of bed, I can be thankful for the fact that I am able to turn my head, wriggle my toes, feel the smoothness of silk, smell the fragrance of the roses…. The simple act of noticing what one has to be grateful for has tremendous power over the mind. I use this process to get through difficult moments during my cancer treatment and recovery. I use it to shift my mood when I am feeling ‘down’ or to cope with unpleasant tasks.”

Plan a gratitude session.

1. Get comfortable in a quiet place, inside or out. Turn off the TV and computer and don’t answer your phone.

2. Think about what you have to be thankful for, what and who you cherish.

3. Silently thank people who have done something for you.

4. Write a personal wish for someone you are grateful for on a peace of paper. Sit quietly, repeating the wish several times. Then burn the paper, watching the smoke dissipate into the atmosphere.

5. Call or email one of those people to thank them.

Practicing gratitude is a simple way to bring more meaning, joy and satisfaction into your daily life.

Make your massage a retreat this fall

2010-11-23T10:11:00.000-05:00

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® is a popular commercial tea many people like to help them get a good night’s rest.

Aromas for the fall and winter

2010-11-18T13:28:00.003-05:00

Enjoy seasonal pleasures, reduce stress

Oranges, cinnamon, apples, cloves. Aromas that bring back memories of cool days, family visits, and days spent cooking and feasting. Not only are these evocative scents enough to make a fall day feel cozy, but the aromas of orange, cinnamon and clove can reduce stress when inhaled. Here are two recipes to enjoy this autumn.

Orange Pomanders

The sweet scent of an orange pomander, a traditional Victorian craft, will fill a home with citrus freshness. Cloves can relieve nasal congestion and improve digestion — a bonus around Thanksgiving.

You’ll need unblemished oranges, a pile of large-headed cloves, and a knitting needle or fork for poking holes. Punch holes in the skin of the orange, inserting cloves as you go. Make stripes or cover the orange completely.

Now place 1 tablespoon each of ground cinnamon, nutmeg, and cloves in a paper bag and mix. Roll the clove studded orange in the ground spices to coat evenly. Leave the pomander in the bag and store in a cool, dry area for 3–5 weeks to dry. Each day, roll it around in the spices.

When it’s dry, shake off excess spices. Display in a bowl or hang with a pretty ribbon.

Mulled cider

Come in from the cold to the heady aroma of mulled cider. Cinnamon is another spice said to help the digestive system as well as fatigue.

Add cinnamon sticks, cloves and fresh orange slices to a pot of apple cider. Use whole spices, not ground, to avoid cloudy, gritty cider.

Simmer gently for at least 1/2 hour to allow flavors to infuse. Don’t boil it as it can turn spices bitter. You can keep the pot warm for several hours — a crock pot is ideal.

Serve in mugs garnished with an orange slice or cinnamon stick.

Detox: Midway

2010-10-12T16:57:00.001-04:00

Today is day 11 of my detoxing program (read the introduction here). I'm halfway through. Excitingly, I finally get to add lean protein! I was thinking about what to make this week, and I actually forgot that I can have chicken and fish now. I kept thinking, "Okay, this would be good, and I can add this protein for Dear Husband." Except, I can have that protein now, too! My chiropractor said I could also have quinoa, the only protein that is complete protein, meaning it has all nine of the essential amino acids that humans need. I'm going to ask her if egg whites are okay.

Mmmmm ... eggs.

I'm also no longer on the "cleansing" supplement. I'm still taking the protein and fiber powders with the smoothies, but now I'm taking five capsules of SP Green Food twice a day (it's made of dried buckwheat and barley juices - not sure how a juice can be dried, but what do I know?). When I checked in with the doctor, I mentioned that I was feeling unsatisfied and hungry, especially in the later evening. I had only been taking two smoothies a day because I was worried it was too much fruit, meaning too many calories. (Not to mention the fact that you can't eat for an hour afterward, and once you eat, you have to wait two hours before having another, so time management with three has been tricksy.) She suggested that I be sure to get in three smoothies, since they were my protein source, and that I blend up veggies, any veggies, like spinach and carrots. She said I could add stevia to sweeten them.

Well, I made a carrot/strawberry smoothie from a recipe from the supplement manufacturer's website. It tasted good, but I don't have a high-performance commercial drink blender, so the raw carrots were chunky and it was a little off-putting. I'm going to try this one again, but with shredded carrot in the hopes that my blender can handle that more easily. I can't bring myself to blend up a veggie smoothie, though. I just don't know what to do. I'm sure I could mine the depths of the Interweb, but I'm scared about what I might find. So I haven't added a third shake, but I'm hoping that won't matter now that I can have three palm-sized servings of chewable protein a day. I had avocado and tomato chunks with a little red onion and chopped capers over spinach with oil olive, fresh lemon juice and fresh ground pepper last night when I had my 9pm hunger attack. That was actually incredibly satisfying. It was delicious and the good fats in the avocado really filled me up. I wish I had thought of that sooner!

I've been eating pretty much only veggies, since I've been using fruit for the smoothies. It's been pretty easy to make sure half of my veggies are raw; I usually have a salad for lunch, cooked veggies for dinner, and raw veggies for snacks. I've also been trying to stick to seasonal bounty when it comes to the fresh food. Eating seasonally is something I started a couple of years ago since it's more eco-friendly (surprising, the aforementioned spinach and tomatoes were found at a local farmer's market - probably the last of them, though). It's usually quite easy, but it's been a little harder with this program since I don't have grains, dairy, nuts, seeds or shellfish to add some variety to my palate. I sometimes feel like I'm eating the same things over and over. Sometimes I feel creative, and sometimes I just don't have the time to think about it. I'm hoping the addition of protein today will also alleviate the perceived boredom.

Things that haven't been happening? I haven't been gassy or bloated. I haven't had any indigestion or discomfort after eating. I have been going to the bathroom a lot, and, um, regularly. But that's good. That means my system is flushing itself of waste. Since I'm putting only good things into my body, it can finally work to get rid of any crap it's accumulated. Points to you if you noticed my puns.

I've also discovered that eating out is difficult. First, you might not find anything that works for you. Secondly, you might find something, but only if you can have substitutions. And some restaurants don't take to that and make sure you know it's a difficult request. It's upsetting because I'm trying to live the healthiest life possible and the overall attitude toward food in this country doesn't jive with mine.

If you have any favorite recipes that would work during this program, please share! And if you know of a delicious veggie smoothie that can easily be made in your standard home kitchen blender, I beg of you, let me know!

Detoxifing!

2010-10-05T17:29:00.002-04:00

I've decided to try a detox/purification program. I've always wanted to do it, but most of the detoxing methods I've heard about or seen are something crazy or unappealing. The program I'm on, recommended by my chiropractor, who places emphasis on nutrition and not just adjustments, allows for all the fruits and vegetables I can eat, which is okay by me. The program emphasizes supplements and whole, unprocessed foods, particularly vegetables and fruits, and limits high-calorie refined foods and saturated fats.

I am not allowed to have:
*Alcohol, caffeine, tobacco or other stimulants
*Nuts or seeds
*Dairy
*Grains (with a couple of exceptions)
*Processed or refined foods

What I can eat:
*Unlimited amount of fresh or frozen veggies (nothing canned or dried, organic if possible, and at least half of my veggies should be raw)
*Unlimited amount of fresh or frozen fruits as long as I eat twice as many veggies (again, nothing canned or dried and organic if possible)
*Lentils, brown rice and wild rice (thank goodness!)
*Lean protein, like fish and chicken; I can cook the protein any way I wish, but nothing cured, smoked or preserved in any way (like luncheon meats); my chiropractor said I could have quinoa, too
*High-quality oils like extra virgin olive, coconut, fish, flax seed, grape seed, and real butter (really?! hooray!)
*Water
*Juice, if freshly squeezed; nothing processed or with added sugar

It's a 21-day program. During the first seven days, I'll take three supplements: seven SP Cleanse capsules three times a day(!), SP Complete (protein powder) and Whole Food Fiber. Days 8-21 will continue with the protein and fiber powders, but will switch from SP Cleanse to SP Green Food, five capsules twice a day. The powders I mix into a "shake"; I take fresh or frozen fruits and veggies and blend them into a smoothie to which I add the powders. I should have two or three of these per day. The SP Cleanse capsules are to be taken on an empty stomach or with one of my smoothies. Days 1-10 are also protein-free. You add three palm-size servings a day on day 11.

A serving of supplements

It's not too much of a stretch. The only caffeine I consume is maybe one cup of green or white tea a day. I think I can have caffeine-free herbal tea. I don't smoke, but I do like wine and beer and martinis ... I think I can refrain for a while. I only have a couple of drinks a week anyway. I haven't been drinking milk or eating cereal, but I have been mixing fruit, homemade granola and plain, organic yogurt most mornings. Grains will probably be the hardest for me. I love a cracker or bread-based snack. As for processed or refined foods, my husband and I generally shop the perimeter of the grocery store, only heading down the dried pasta and seltzer aisles. Oh, and blue corn chips and organic salsa aisle.

What I am worried about is timing my meals, snacks and shakes. You can't eat a meal for one hour after having smoothie, and once you have the smoothie, you can't eat a meal for two hours. Plus, I'll miss not having yogurt for a while.

Once the 21 days are up, there is the post-purification program, which follows the suggest meal plan from days 11-21, but allows for the systematic reintroduction of foods that weren't included. It's this part that I'm actually the most excited about. Because you reintroduce things like diary and other grains one at a time, I'll be able to determine how they affect me. And this is supposed to help you reach a "new" normal, "the healthy way you will eat and live from now on."

It's been said that it only takes three weeks to make a habit. I'm hoping that changing the way I eat during this program will help change the way I view what I eat in general, how much I eat and how certain foods make me feel.

To the veggie-copter!

Just a note: Standard Process has not in any way asked me to write about my experience or their products. They have not provided me with supplements for that or any other purpose.

Massage in Autumn

2010-09-21T11:00:00.002-04:00

Warm up, release stress, come into balance

As the leaves change color and fall to the ground, this is a good time of year to reflect on what parts of your body and mind are transitioning from the outward ways of summer. Autumn is a time of harvest, a time of gathering up in preparation for winter. It is the beginning of turning inward for reflection.

Seasonal stress
Although seasonal transitions are natural and normal in nature and in our bodies, these changes have their own demands. Modern ways of living also place their stresses on us in the fall. We strive to keep up our yards as the winds blow down the leaves and branches. Kids and adults alike are back to school. We often make up for summer vacation by putting in more hours at work.

These demands can catch up with you, at the same time we become exposed to illnesses that require a vigorous immune system. All of this makes fall a very good time to renew your commitment to self-care. Along with eating well and exercising, remember to schedule your massage.

Ask for what you need
When you come in for your appointment, check in with yourself. Are you a little chilly? Ask for an extra blanket or for the table warmer to be turned up to a toasty temperature. Schedule extra services such as hot stones or warm foot soaks in your sessions. Do essential oils sound appealing? Lemon can boost the immune system, eucalyptus soothes a scratchy throat and rosemary relieves achy muscles.

This fall, enlist the healing qualities of massage as an ally to help you let go of physical and mental strain, and come back into balance in this breezy, changeable season.

Foods for Fall

2010-09-07T11:00:00.005-04:00

Protect yourself with pumpkin pie

Orange-colored vegetables such as sweet potatoes, winter squash, pumpkins, carrots, and red and orange peppers echo the colors of changing leaves. They contain an important chemical called beta-carotene. Our intestines turn beta-carotene into vitamin A, which along with vitamins E and C, is a powerful antioxidant.

A nutritional rainbow
Other deeply-colored vegetables like broccoli, beets and spinach add to a nutritional rainbow that acts as a storehouse of these protective chemicals. Antioxidants are important because they apparently counteract molecules that damage body tissues, known as "free radicals." Free radicals are produced naturally by the body, but increase when we are exposed to pollution, certain foods and emotional stress.

Eat for protection
The most richly-colored fruits and vegetables are famous for containing many nutrients that protect against free radicals as well as bacteria, viruses, and toxins. So when choosing fresh foods this fall, look for those that are brightly colored.

Back to School Back Pain

2010-08-24T14:08:00.000-04:00

Here is a preview article from my next newsletter. To receive it directly in your email inbox, you can sign up here.

Ergonomics for children and grown-ups, too

Pediatricians, physical therapists, and massage therapists are seeing more young patients complaining of back and neck pain. The culprit is often overloaded backpacks.

Backpack weight
According to the American Chiropractic Association, backpack weight is contributing to pain earlier than in previous generations. By 4th or 5th grades, children are packing textbooks and instruments as well as cell phones, iPods and even lap tops.

Backpack guidelines
You can help your child strategize about how to prevent or recover from injury and pain from carrying too much weight.

1. Limit backpack weight to 15% of your child's weight. If your child weighs 75 pounds, the maximum backpack weight should be 10 pounds. If 125 pounds, your child should carry 18 pounds or less.

2. Use a backpack with wide straps, and wear it on both shoulders.

3. Only pack what is necessary. Maybe they don't need to carry all their books every day.

4. If they have a locker, they can leave the books they aren't using until needed. If they don't have one, could they get a second copy of textbooks to leave at home?

5. Some children use a pack on wheels.

Adults, too
Grown-ups, you may also be busily moving around -- from home to work to school or gym with a backpack, laptop case or messenger bag slung over your shoulder.

Use the guidelines above to prevent injury and pain as you go about your daily activities this fall.

Are you breathing correctly?

2010-07-20T09:00:00.000-04:00

Most people don't breathe correctly. It seems odd, since it's an automatic function that you don't even think about. But therein lies the problem. Most people don't think about how they breathe, and thus they don't breathe correctly at least part of the time.

Breathing with your diaphragm, or belly breathing, maximizes the exchange of oxygen in the lunges. Oxygen is what makes us clear-headed, alert and energized. Most people assume they need to breathe from their chest. This can lead to the tension people feel in their chest, neck, shoulder and upper back, not to mention foggy-headed.

When I tell a client to take a deep, slow breath, I pay attention to how and where they are doing it. If they inhale quickly and sharply with their chest, I encourage them to try again, but by expanding the belly slowly to breathe in, and to contract the belly to push the air back out.

This article goes into further detail about proper breathing. Please check it out and be mindful of your breath!

Self-care on vacation: Five tips to relieve pain and tension on the go

2010-07-13T09:00:00.006-04:00

Below is just one of the articles included in my latest bimonthly newsletter. You can sign up for more healthy living ideas at www.stephaniehaddock.com.

From Las Vegas to the national parks, the best vacations should involve more fun than stress. Consider scheduling a massage before you leave in order to have something in place after you get home. While you are out on the road, in the air or on the trail, here are four ways to work out tension.

For your neck and back

Your neck and back may need attention when you are away. Try these stretches at least 3 times a day for the best benefit. You can even do these on a plane or in the car.

1. Release your neck and shoulders. Sit straight. Inhale and squeeze your shoulders up toward your ears. Hold tightly for several seconds and relax as you exhale. Repeat.

2. Relieve back pain. Sit with your back straight. Pull your right knee toward you. Hold for 10 seconds. Release. Switch legs and repeat. Do this sequence 3 times.

Relieve foot pain

Whether you're walking in the woods or in the city, your feet and legs can take a beating. Here are two ways to revive them with water.

1. Bring along favorite essential oils such as lavender, peppermint and/or lemon. If you can buy Epsom or sea salts, add them plus 2 or 3 drops of essential oil to a basin or bathtub of very warm water. Soak for 20 minutes and dry your feet briskly with a towel.

2. If your feet get hot and achy when you are out hiking, biking or running, stop and plunge your feet in a cold stream or lake for as long as you can take. Afterward, let them dry in the sun and give each of them a quick massage.

Epic FAIL: "The View" and Elisabeth Hasselbeck

2010-07-06T13:51:00.000-04:00

I saw something today that made my mouth drop and my blood boil. It was a clip from "The View", an unfortunately popular television show that tends to influence its audience.

In it, the hosts and their guests begin to discuss Al Gore's alleged behavior with a Portland, Oregon massage therapist. It quickly turns into a gossip fest about how this one massage led to the break-up of Gore's marriage before quickly turning into a defamation of the massage therapy profession.

Misconceptions like this keep members of the public from trying massage and seeing for themselves just what massage therapy is all about. It also keeps health insurance companies from covering sessions, despite their therapeutic nature that can actually prevent larger insurance payouts.

It also has political ramifications. It leads to things like this:

... the Zoning Committee in Chicago is voting on an ordinance to require that massage establishments only be allowed in areas that are zoned B-3, which means limited to industrial use, heavy commercial use, and taverns.

This amendment was introduced by Alderman Ray Suarez, who feels that by prohibiting massage therapists from operating in retail areas and neighborhoods, that he is somehow fighting prostitution. His heart may be in the right place, but this misguided notion will not accomplish anything except to penalize legitimate massage therapists. (Laura Allen 4/18/2010)

In short, a legitimate massage therapist isn't going to seem so legitimate if his or her practice is in between a warehouse and a bar.

Recently, there was also this guilty-by-association law in New York state and this proposition in California to have the police, and not a board of professional massage therapists and members of the public, regulate MTs.

If you believe in the healing benefits of massage as a preventative and remedial health and wellness profession, whose professionals take seriously the commitment to help those in pain, please sign this petition and get "The View to make a public apology.

Self-Care for Back Pain: Exercises to Help the Healing Process

2010-06-10T11:42:00.000-04:00

Spotted on the Galactic Interweb! I wanted to share as this is an excellent practical application for back pain care that you can do at home.
~Stephanie

Original Source:

To Your Health May, 2010 (Vol. 04, Issue 05)

By Marc Heller, DC

When it comes to back pain, your first thoughts may be to take over-the-counter pain medication and rest whenever possible. Two bad options. First, medication is only going to temporarily relieve the pain, if at all, and may be accompanied by various unpleasant side effects attributable to drugs. Second, rest may actually hurt more than help. While you're seeing your chiropractor, there are a few things you can do at home to help the healing process. Believe it or not, it's based on the simple principle of movement.

Whenever I see a patient with back pain, I always ask, "What do you do when you are in pain? What exercises help your pain?" I am continually surprised that very few patients know what self-care to do when they have an acute episode of pain. That includes motivated patients and patients I have seen before and carefully shown the right exercises. Maybe it is because when you hurt, you stop thinking clearly; or maybe it is fear that the pain will get worse. Both are valid excuses. Most of them just rest, ice the area, and use non-steroidal anti-inflammatory drugs (without realizing that NSAIDs actually block healing). Many of them say, "I hurt too much to exercise."

Why Movement Matters
The problem with this is that when you stop moving, when you are still, everything tightens up, circulation slows down, and pain chemicals accumulate in your muscles and joints. It's like waking up after sleeping in a cold room on a lousy mattress with a draft. If you get moving, you'll typically start to feel better.

So, here's the number-one rule to remember: Don't stop moving when you hurt. I know, you are in pain and afraid to move, and sudden movements may cause your back to "grab" or spasm. I am not telling you to ignore the pain. What I am saying is that you need to find movements that will ease your pain. In many cases, the most important thing to do when you hurt is to keep moving. The body often tightens up and limits your motion. If you find a motion that doesn't hurt you, it will probably help you. When you are hurting, you may not be able to do your usual activities, but you must keep moving. Try walking slowly, especially on flat and even ground. Try walking up a hill (you can walk up a hill without walking down, on a treadmill). Try swimming or simple motions in chest-deep water. Try basic pelvic tilts, staying within a pain-free range.

Here are some basic principles. The movement should be pain free (or at least cause minimal pain while being performed). When you have finished doing the exercise, your pain should be somewhat diminished. You should feel that you can move more freely. Your back should feel straighter and less "kinked."

Backward bending is a great exercise when you're suffering from low back pain. Start on the floor or other stable surface (top picture), then slowly raise your upper body up while keeping your lower body stationary (bottom picture). The final step involves extending your arms up (much like a push-up). Basic Exercises for Low Back Pain
Here are two basic examples of self-care exercises that have stood the test of time. Many of my patients have found variations on these and other types of movements that act as "reset" buttons for their typical pain. You are the one living in your body; you are the most likely one to know what is working for you.
Lower back diagnosis is often very difficult and confusing. For the sake of this article, let's divide low back pain exercises into two categories: exercises that make your back feel better when you bend backward, and exercises that make your back feel better when you bring your leg toward your chest.

Backward Bending (extension of the lumbar spine). An exercise called the McKenzie extension is the first thing you should try if you have sciatica (pain running down your leg). If these exercises work, your pain will diminish and may centralize, which is a good thing. Centralize means your pain goes less far down your leg, and you may feel it closer to the spine. Bending backward may not feel good at first, but you should feel better immediately afterward. If you feel worse afterward or the pain goes farther down your leg, stop, as this is not the exercise for you.

How to Do It: Lie face-down on the floor, arms bent at your sides (sort of like a starting push-up posture). Straighten your arms up slowly, lifting your upper body off the floor as you do so.

Your legs and feet should stay on the ground. Hold for 3-5 seconds, then slowly lower your upper body back down. Repeat 10 times, as often as once per hour.

If your pain or restriction is on one side, a variation on McKenzie extension (lying on a raised surface with one leg on the floor, slightly bent) may be more comfortable (keep the elevated leg straight).

Flexion Exercises (bringing the leg toward the chest). People with lower back pain can also feel better with various types of leg flexion, bringing the bent leg toward the chest, or doing contract-relax and then bringing the bent leg toward the chest. These people usually have sacroiliac joint problems. (The SI joints are located on either side of the spine in the lower back.) These are also called Tigny exercises.

How to Do It: Lie on your back with one leg bent and then other flat on the floor. Bring the bent leg up toward the chest. Wrap your arms around the leg and then try to lower it toward the floor for 3-5 seconds, resisting with your arms. Relax, and then pull the bent leg up farther toward the chest. Repeat the entire process three times.

Flexion exercises are another great way to relieve lower back pain. Lie on your back with one leg bent and the other leg flat on the floor. Raise the bent leg toward the chest, wrap your arms around the bent leg, and then try to lower it toward the floor as you resist with your arms. Repeat with the opposite leg. I have included a series of links at the end of this article; the first two go to videos describing the basics of McKenzie extension. The third one goes to an article I wrote describing the basic McKenzie extension exercise, and a couple of other variations. The fourth link goes to Dr. Craig Liebenson's site, LA Sports and Spine, where you can download his article and pictures on McKenzie self-treatment for sciatica. The fifth and sixth links relate to the Tigny flexion exercises, including a one-minute video demonstration.

So, here is the bottom line: When your lower back starts to hurt, find one or more simple movements or exercise that helps. Do the exercise over and over until you are back to normal. If you are not getting better quickly, call your chiropractor.

With that said, please use common sense. Stop immediately is you hurt more during or after doing any exercise. Exercise is not without risks. These or any other exercises may cause pain or injury. As with any exercise program, if at any point during your routine you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. To reduce your risk of injury, consult with your doctor before doing these exercises for the first time, particularly if your pain is new and/or you would like further explanation of how to perform the exercises correctly.

Links to Exercise Demonstrations and More Information

Video of McKenzie lumbar extension.
Sciatica self-care, by Dr. George Best, six-minute video.
"Pain-Relief Exercise: The Lower Back."
See the McKenzie self-treatment for sciatica; the other exercises are also useful.
"Sacroiliac Joint Correction - A Different Model." A description of the Don Tigny model of the SI, with pictures of his various exercises.
Video of flexion exercises.

Marc Heller, DC, maintains a chiropractic practice in Ashland, Ore. He is a nationally recognized expert in treating tailbone, sacroiliac and lower back pain.

How to Get the Best Massage

2010-05-25T16:40:00.002-04:00

Spotted on the galactic interweb! I wanted to share this - it's sage advice.
~Stephanie

By Susannah Felts
From Health magazine

Massage isn’t just a me-time indulgence. Studies show it reduces stress, boosts immunity, and relieves pain from everyday wear and tear. And in tough times, just 30 minutes on the table (or even 10 minutes in a chair) can go a long way toward working out your kinks—as long as you make sure your needs are met. Here’s how to get your money’s worth.

Find the right therapist
Just as you would with an MD, select a certified massage therapist who meets your specific needs, whether you’re looking to soothe postmarathon aches or relieve a stiff neck. General certification in Swedish massage—long, sweeping strokes over the entire body—fits the bill when you’re simply looking to relax. (Swedish is what you’ll get if you ask for a basic massage; Shiatsu, or acupressure, features more targeted finger pressure in specific areas.) Go here to find the most experienced certified massage therapists in your area.

Speak up!
Before the massage begins, mention any areas of your body that are feeling sensitive, tight, painful, or tender (like a knot in your neck or an achy spot in your shoulder); these should be treated with particular care, according to Leena Guptha, an osteopathic doctor, a licensed massage therapist, and past president of the American Massage Therapy Association.
Most massage isn’t painful, though moderate pressure—which studies have found is necessary to provide optimal therapeutic benefits—may feel a little uncomfortable, especially if you’re new to massage. Is the pressure too intense? Don’t be shy. Guptha suggests saying something like, “That really hurts. Can you try something different or skip this area?” A good therapist should welcome (or even ask for) your input.

Pick your products
It’s acceptable to bring your own lotion or oil, especially if you have sensitive skin, a sensitive nose, or a condition like eczema or psoriasis. Another option: Ask the therapist to show you her product stash and discuss the options (many are fragrance-free). “There are dozens available for different types of massage, and your therapist should have a variety to choose from,” Guptha says.

Reschedule if you have a cold
“Postpone your massage if you feel a cold or migraine coming on,” Guptha says. “The massage will stimulate your circulation, which could leave you feeling worse.” If you’re a little stuffy or just find it difficult to breathe when lying face-down, ask to lie on your side. An experienced therapist can perform most techniques this way, or she can work on your upper back, neck, and shoulders while you’re in a sitting position.

Period? No problem
There’s no medical reason to avoid a massage during your period, Guptha says. In fact, it can ease PMS symptoms like cramps and backache. But if you’re worried about heavy bleeding, just wait a few days.

Tips to Help you Fall Asleep

2010-05-20T17:24:00.002-04:00

Below is just one of the articles included in my latest bimonthly newsletter. You can sign up for more healthy living ideas at www.stephaniehaddock.com.

Insomnia is a problem for many people, and the worry about not sleeping can become a problem of its own. Occasional insomnia is common and may be a response to excitement or temporary problems. It will do you no harm as long as you remain reasonably energetic when you’re awake. Also, you may not realize that you need less sleep as you get older, and may think you have insomnia when you can’t get the hours you were used to getting.

If you do feel over tired or too tense to relax, try the following tips. If you don’t get results, consult your physician — it’s possible you may be experiencing anxiety or depression.

Don’t work in bed. If the bedroom is used for paying bills or studying, going to bed can become a signal to become active rather than to go to sleep.

Get some exercise every day so your body feels tired at night.

Try a warm bath before bed. Add Epsom salts if you are achy, or 5–10 drops of lavender or chamomile essential oil if you are stressed.

Make sure your bed is comfortable and that you are not too hot or cold.

Avoid alcohol and caffeine in the evening.

Establish a routine, by going to bed close to the same time every night.

If you aren’t sleeping, get out of bed and stay up until you are tired. The next morning get up at your normal time and try to make it through the day without napping.

A snack before bed helps many people, but a big meal may keep you up as your digestive system works overtime.

Use relaxation techniques such as slow abdominal breathing. Before bed, sit in a comfortable position and breathe slowly, concentrating on filling your belly like a balloon. Continue for up to 5 minutes at a time, but stop if you get dizzy.

Try some gentle floor stretches before bed. Lying down with your feet on the floor and your knees up, lower your knees from side to side. Come back to center, and tilt your pelvis forward and back several times. Slowly turn your head from side to side. Stretch gently and slowly anywhere you feel tight.

Get bodywork. Bodywork can relieve persistent muscle tension. This can help you feel deeply relaxed, and can improve the quality of your sleep the evening of a session and in the following days.

Four Tips to Prevent Back Pain

2010-04-30T13:29:00.000-04:00

Spotted on the galactic interweb! I wanted to share this - it's very sage advice.
~Stephanie

by Nicole Cutler, L.Ac.
original source

1. Take Frequent Chair Breaks - Even though most people's work and study schedules relegate them to a chair for most of the day, the torso was not designed to be static for five or more hours at a time. According to Andre Panagos, MD, a physiatrist specializing in sports medicine and co-director of the New York Presbyterian Hospital Spine Center, "Prolonged sitting inactivates the core muscles, which are responsible for supporting the back." Taking breaks every 20 to 30 minutes gives muscles a chance to relax and releases unnecessary tension around the joints. Taking a few moments to stretch and twist the torso to invigorate circulation, then lying down with the knees bent will help relax back muscles.

2. Lift Correctly - Even though it can injure the back, many of us forget to check our body mechanics while lifting things. Remember these pointers to make sure you lift correctly: first, stretch your legs and back, begin close to the object, stand with your feet apart with one foot slightly in front of the other for greater stability, bend your knees and squat, lift straight up without twisting or bending the torso and bring the object close to the body.

3. Quit Smoking - Adding to the long list of reasons to stop smoking, cigarettes also contribute to back pain. Nicotine blocks the transport of oxygen and important nutrients to the spine's discs. Starved of oxygen, the discs are less able to repair themselves and tend to collapse at a much earlier age than is seen in non-smokers. Known as degenerative disc disease, this leading cause of chronic back pain can be prevented by kicking the smoking habit.

4. Exercise the Mid-Section - The health of the back depends on the muscular endurance of the body's core muscles. Exercises that strengthen and stretch the back and abdomen will reduce back injury risk. While a physician or physical therapist should be consulted if a back problem is present, the following types of exercise have helped many strengthen and stretch their core muscles: yoga, pilates and swimming.

Least favorite massage

2010-04-20T17:11:00.000-04:00

A client once asked me what my least favorite massage is to give. Of course, not wanting to paint massage in any kind of negative light, my immediate response was, "Oh, I love it all! It doesn't matter to me if the client wants this, that or the other thing ... I'm happy to do any modality I know how to do!"

Then I realized I had only thought about giving massage to a client on a massage table. And I truly don't have a most favorite or least favorite. But, I had forgotten about the massage chair. So after my all-massage-is-so-great-to-give attitude, a few seconds later I added, "Well, I guess, actually, chair massage is my least favorite."

The truth is, giving massage to a client in the chair is different than giving one to a client on the table. You're holding your arms up higher than you might be used to. Your leverage is different. It puts more pressure on your hands. You still use your legs to create pressure, but you have to more actively lean into someone to get deep into the soft tissue. On the other hand, when a client is on a table, you can let gravity do some of the work for you. I find I tire more easily when giving chair massage. I enjoy going to health fairs and expos and giving demo massages in the chair to potential clients, but I find I have to take frequent breaks and am usually more drained after giving 4 hours of chair massage than if I gave 5 or even 6 hours of table massage.

Chair massage is still great, though. From a business perspective, its overhead is low. All you need is the chair. For clients, it's quick and less intimidating to someone who wants bodywork but doesn't want to be undressed and under a sheet. It just tends to wipe me out as a therapist.

A New Look

2010-03-26T20:06:00.000-04:00

I've updated the look of my blog. Please tell me what you think. Is there anything you love? Anything you hate?

Reflexology: More than just a foot massage

2010-03-01T16:58:00.006-05:00

I am often asked, "What is reflexology?" and that is sometimes followed up with, "Is it just a foot massage?"

The Reflexology Association of Canada defines reflexology as: A natural healing art based on the principle that there are reflexes in the feet, hands and ears and their referral areas within zone related areas, which correspond to every part, gland and organ of the body. Through application of pressure on these reflexes without the use of tools, crèmes or lotions, the feet being the primary area of application, reflexology relieves tension, improves circulation and helps promote the natural function of the related areas of the body. (From "Standards of Practice, Code of Ethics & Code of Conduct." Click to view the document.)

Reflexology seems to be a mystery to most people. My answer to their questions is that reflexology is the belief that the feet (and for some practitioners the hands and ears) mirror the body and that by working the feet, you are, in effect, working the entire body. Reflexologists believe every part of the body from the organs and glands to the spine to the sinuses has a reflex point on the feet and that you can effect these by applying deep pressure to those points. I always say that reflexology is a great modality for anyone who wants to try bodywork but is uncomfortable receiving massage as reflexology is done fully clothed with only your feet exposed and touched.

A brief history
Many civilizations worked on the feet to promote health. It is widely believed that reflexology originated in China about 5000 years ago, but there is evidence that it was also practiced in some form by Egyptians, Russians, Japanese, and Indians. The Cherokee nation of North America practices a form to this day that is passed down to each new generation.

The precursor of modern reflexology was introduced to the United States in 1913 by William H. Fitzgerald, M.D. (1872–1942), an ear, nose, and throat specialist, and his colleague, Dr. Edwin Bowers. Fitzgerald argued that parts of the body correspond to others and that applying pressure in one area had an anesthetic effect on other areas and called it "zone therapy". Bowers would demonstrate this theory by first applying pressure to the point in a person's hand that corresponded with a specific area of the face. Then, he would stick a pin into the same area of that person's actual face without that person feeling any pain.

Reflexology was further developed in the 1930s and 1940s by Eunice D. Ingham (1889–1974), a nurse and physical therapist who used zone therapy on her patients. She concluded that since zones ran throughout the body and could be accessed anywhere, some areas might be more effective than others. Ingham believed that the feet and hands were especially sensitive, and mapped the entire body into "reflexes" on the feet. It was at this time that "zone therapy" was renamed reflexology.

A mirror of the body
Below is a foot reflexology map from the book Feet First: A Guide to Foot Reflexology by Laura Norman. I like Norman's book because the language is simple. Anyone can pick it up and grasp the concept of reflexology and how to give a reflexology treatment, not just bodyworkers or those with a deeper knowledge of anatomy. I also think her maps are clearer than others and more logically laid out, making them easier to remember and follow. (I've found that not all reflexology maps are the same. Some chart the points in very different places. More on that to follow.)

See how all of the organs are arranged just as they are in your body? The brain is on the top of the toes, just like it's at the top or your head. The heart is in between the lungs and more left than right. The liver is on the right, the stomach on the left and they are below the diaphragm and above the intestines. There is one kidney on each side, etc. Click here for an interactive map.

The reflex points aren't just on the plantar surface, either. There are points on both medial (inner) and lateral (outer) arches, around the ankles and on the dorsal (top) surface. For example, the medial arch is considered "the spine" of the foot because its curvature mimics that of the spine.

Unlike massage, reflexology is not a manipulation of the soft tissue. Rather, the thumbs and fingers are use to apply static pressure. The practitioner may manipulate the foot to flex, rotate, or pivot it onto the thumb or a finger for deeper pressure. When the practitioner finds an area that is tender, they might work that reflex more by taking their thumb and applying pressure all around that area, and from several different directions and angles to be as accurate and effective as possible. It usually takes several sessions for recipients to notice any difference in how they feel if they have a chronic condition. Relaxation and serenity, though, can be achieved immediately.

Also, tender areas do not always mean that something is wrong in the body. Just because someone has a tender heart reflex does not mean they have a heart defect. A tender area could be a foot problem, too, such as a bunion, bruise or scar tissue. Only doctors can diagnose. Reflexologists should only ever tell their clients what they are feeling in their feet, and it is up to the client to seek further attention from a physician. In Norman's book, I think she does a good job of explaining what reflexology is and isn't:

In plain language, it is not a foot massage and it not a medical treatment. First and foremost, reflexologists do no diagnose illness, nor do they practice medicine ... Neither does a reflexologist treat specific diseases. Even though most of my clients tell me what their problems are ... we never proceed as if a reflexology session is going to cure these problems. We spend extra time working the reflex area on the foot that corresponds to the body part that is troubled, but our work cannot be classified as medical treat as such ... reflexology works with subtle energy flows, revitalizing the body so that the natural internal healing mechanisms of the body can do their own work. As a matter of fact, people do attest to better health, even sometimes a marked reduction or even disappearance of the ailment. But it was not the reflexologist nor the session that cured. Only the body cures ... When practiced in conjunction with sound medical advice form your physician, reflexology facilitates healing.

She also encourages her clients to inform their physicians that they are receiving reflexology treatments because a relaxed body functions better. She mentions that she has had diabetic clients who, in consultations with their doctors, where able to reduce their insulin.

So, does it really work?
Reflexology, like any complimentary or alternative practice (CAM), has its detractors. Most doctors think it's New Age Quackary. They don't think any substantial evidence exists that proves efficacy. And, to be honest, it's hard to say, "Oh yes, this works" when different reflexologists or reflexology associations practice different methods and follow different foot or hand maps. Also, reflexology isn't regulated by a governing body. For massage therapy, almost every state has a different board that licenses, registers, or certifies practitioners. I am licensed by the state of Maryland. I cannot practice massage for pay without it. However, if I wanted to practice reflexology and only reflexology, I don't need any such credential.

But, a recent study at the Florence Nightingale School of Nursing and Midwifery, in London, England, set out to determine the effectiveness of reflexology in treating idiopathic constipation in 19 women. The result was 94% believing that their constipation was improved. Regis Philbin tells how Laura Norman saved him from having surgery to remove a kidney stone and helped him relieve a goiter.

And there are boards that provide certification, such as the American Reflexology Certification Board. The ARCB serves to educate the public and provide professional and ethical standards for practitioners. A reflexologist who is certified by the ARCB took an exam to prove their knowledge of the theory and practice of reflexology, lending credibility to what they do.

My answer to the question is that different things works for different people. I believe in massage and chiropractic because they have worked for me personally, but I don't think ear candling works. And I don't think traditional Western medicine always works, either. Medications are constantly discontinued because in the end they do more harm than good. Surgeons have a reputation of always ever recommending surgery, because that's what they do. I think that massage therapists, reflexologists, internists, surgeons, chiropractors and other health related professionals are the same as all other professional fields: some are great at what they do, and some just aren't. If you go to someone who isn't in it because they love it, then your experience will be negative.

If you really want to know if an alternative therapy works, you should try it. Maybe it will. Maybe it won't. They key is to go at it with an impartial mind. If you really, really, really want that reflexology session you are about to receive to clear your sinuses forever, you will convince yourself that it does. If you really, absolutely, no-doubt-about-it believe that the tincture your herbalist made up for you isn't going to do you a lick of good, then it will seem to you that it doesn't. And the same applies to traditional medicine: If you don't think you're going to feel better if you take this or that drug, you probably won't.

The human body is a mystery, and every one responds differently to the outside environment or stimulus. The only way to know what your body likes is through experience. So don't be shy. Put those feet forward and say, "Okay, I'm game!" If anything, your feet will feel great and you'll have a serene, blissful nap.

Chiropractic Care and Massage Therapy

2010-02-02T16:16:00.001-05:00

Last fall I wrote a short article on combining chiropractic care and massage therapy for pain relief for a health expo's guidebook. Personally, I am a believer in chiropractic. Professionally, I have seen amazing results for clients who received massage before a chiropractic adjustment. They didn't just get pain relief, they got it quickly. I have also seen clients who have plateaued in their massage treatment quickly take their pain relief to the next level when they added chiropractic care.

Millions of people seek chiropractic care or massage therapy to relieve or prevent pain and limited mobility. These two complementary therapies, especially in combination, form a powerful healing approach to relieve pain and increase your body’s mobility and resilience. Over time, they offer an effective way to support your ongoing vitality and well-being.

What is Chiropractic?
Chiropractic is a natural approach to health that is based on the relationship between the nervous system and the function of all the body’s glands, organs and systems. It recognizes the fact that the human body is a self-healing, self-regulating organism that is inherently designed to be healthy.

The nervous system is the body’s master control system and it holds the key to the body’s ability to heal and express itself. Chiropractors understand that the body is continually striving to achieve a state of balance with its environment. Stressors to the body affect its ability to function optimally, causing weaknesses and imbalances. By finding and correcting these imbalances through chiropractic, the body can be restored to health. Some indicators for chiropractic care are headaches, back pain, athletic injuries, whiplash, carpal tunnel syndrome, shoulder problems, TMJ syndrome, sciatica and more.

What are the benefits of massage?
Throughout human history, massage was used for everything from stiff, painful muscles to chronic disease. In China, medical texts refer to it as early as 3000 B.C.

Today massage therapy is being used by a wide range of people as a pain reliever, antidote to stress, and enhancer of athletic performance.

Recent research has shown that massage lowers blood pressure, increases circulation, relaxes muscles and improves range of motion. What's more, it reduces the effects of stress and can ease the impulse to tighten in response to pain. Because of these results, many people are finding that massage helps them heal faster from injuries and disease.

Studies also demonstrate that the benefits of regular massage tend to accumulate, easing long-term tension, conditioning tissues to help prevent injury, and enhancing your ability to breathe more deeply and relax more fully.

Total well-being is the goal
Chiropractic and massage are compatible holistic therapies that share the goal of your total well-being, not simply an absence of illness. Both offer natural, hands-on, drug-free techniques. They can be used as preventive as well as restorative therapies. Both work to resolve the cause of your pain rather than treat isolated symptoms. Used in combination, massage and chiropractic can help you maintain optimum health by relieving pain and stress and enjoying life to the fullest.

A New Year, An Updated Blog

2010-01-19T17:25:00.000-05:00

I'm not one for New Year's resolutions. Resolution fails are so depressing. Why should I risk it?

But, I recognize one area in which I need to improve this year: updating this blog. In the future, I envision posts on Deep Tissue massage, Myofascial Release, Reflexology and more. I also want to share thoughts on the Massage Therapy Body of Knowledge Project, who's mission is to establish what represents the massage therapy profession in terms of information, scope of practice and education, creating consistency in the public view.

Stay tuned and best wishes for a happy, healthy 2010!

Swedish: Massage's Foundation

2009-10-21T22:15:00.000-04:00

In the United States, Swedish massage is by far the most popular form of bodywork. Most people are thinking of Swedish massage when they think of massage. In my opinion, this makes "Swedish massage" a redundant phrase. It is the classic and most basic of all massage modalities. In fact, in Europe, it is called "classic massage", and is hardly referred to as Swedish. As such, Swedish massage is also the foundation of most other forms of massage.

Petrissage

A Brief History

Per Henrik Ling (1776-1837) is often credited as the father of Swedish massage. This is actually false. Ling created a movement therapy, essentially calisthenics and resembling physical therapy rather than massage therapy. Ling's methods became known as the Swedish Movement System. Descriptions of the methods and movements were interpreted later by readers as being similar to the techniques of what we call Swedish massage. Those techniques were actually developed and named by Dr. John Georg Mezger (1838-1909), a Dutch physician.

Early researchers on the subject noticed similarites between descriptions of Ling's techniques and the terms used by Mezger. These terms were applied to Ling's methods. Because he practiced long before Mezger he received the credit for developing and naming the techniques. Somehow the Swedish Movement System became know as the Swedish Massage System. (It's worth noting here that Swedish massage was actually developed by a Dutchman who named his techniques in French.)

Not only did Mezger develop and name the basic techniques of "classic" massage, he also brought massage into the scientific commnunity. It makes sense that Ling wouldn't have, since he was developing something else. So Mezger is truly the father of Swedish massage.

In the 1850s, Swedish massage was brought to the United States by New York physicians Charles and George Taylor. During the 1930s and 1940s massage's influence decreased as a result of medical advancements of the time, while in the 1970s massage's influence grew once again with a notable rise among athletes. Massage was used up until the 1960s and 1970s by nurses to help ease patients’ pain and help them sleep.

The Techniques

There are five basic techniques to Swedish massage.

1. Effleurage: Long strokes with an open palm.
2. Petrissage: Kneading and lifting, almost like working dough.
3. Friction: Firm, deep, often circular rubbing.
4. Tapotement: Brisk tapping or other percussive movement.
5. Vibration: Rapid shaking of specific muscles.

Effleurage

The Purpose

Swedish massage is intended to increase oxygen in the blood and flush metabolic wastes, like lactic acid, from the body. This is done by applying pressure to surface muscles with the above techniques, always moving toward the heart. The result is improved circulation, reduced stress, reduced pain, increased flexibility, a relaxed state and greater overall health and wellness. Swedish massage also reduces recovery time from muscular strain and stimulates as well as soothes the nerves.

The nervous system is actually divided into a couple of different systems. One such division is sympathetic versus parasympathetic. The sympathetic nervous system is our body's "flight-or-fight" response, with decreased blood flow to non-essential systems such as digestion, increased heart rate, and increases in hormones like adrenaline and noradrenaline. The parasympathetic nervous system is the rest and rejuvenation function. It regulates blood evenly throughout the body and thus allows for proper function and healing. The sympathetic response is meant to be temporary. In today's busy way of living, however, many live in a state of sympathetic dominance, which leads to exhaustion. Swedish massage restores the body to a parasympathetic state, the way you are supposed to be. Parasympathetic dominance is a key in on-going good health.

Swedish massage can be performed as a full body protocol, or it can be applied to only specified areas of the body. Usually, Swedish massages are full-body massages, perhaps with an area of focus that gets some extra attention, such as the neck or shoulders. The amount of pressure can be as light or deep as the client prefers.

Tapotement

"Fluff and Buff"

As I mentioned at the beginning, Swedish massage is not just a type of massage, it also serves as any massage student's foundation. You learn these techniques first before learning other modalities. This is because Swedish techniques are well suited to warm and prepare the soft tissue for deeper or more involved work, such as deep tissue or sports massage. Working too deeply too quickly leads to bad things for the client. Even after massage school though, practitioners should not abandon this foundation. I've come across fellow MTs who dismiss Swedish as "relaxation massage" or "fluff and buff" and it shocks and upsets me. They don't think it's worth their time, that it's boring, that it's not "real" massage and that "everyone needs deep tissue".

Well, not everyone "needs" deep tissue. Not everyone likes deep work and should not be pressed to go past their comfort level. Also, massage is massage. All techniques are "real". Swedish or relaxing or full body work or however you want to think of it is still incredibly beneficial. And, I can bet you that those dismissive therapists are at least using the Swedish techniques of effleurage and petrissage when they begin any massage involving deeper work. And if they aren't, they are risking hurting their client. Not properly warming the soft tissue for deep work and working too fast is what leads to pain, bruising or injury to the client.

Swedish massage deserves respect by practitioners and consumers alike. Without the advent of this classic massage method in the United States, there might not be any MTs practicing any type of massage here today.

October 25 -31

2009-10-06T16:39:00.001-04:00

October 25th -31st is this year's National Massage Therapy Awareness Week (NMTAW), sponsored by the American Massage Therapy Association. I thought this might be a good time to remind everyone of massage's amazing benefits.

Massage:

Lowers heart rate
Lowers blood pressure
Improves circulation
Facilitates healing
Reduces the stress hormone, cortisol.
Flushes toxins from the body
Relieves painful tension
Relaxes
Rejuvinates
Boosts immune function

Studies suggest that massage can also:

Improve sleep function
Lower cholesterol
Improve focus in ADD/ADHD

During NMTAW I'll be giving a 25% discount off any massage. Appointments are available Monday, Wednesday, Friday and Saturday.

Anatomy Lesson: The Hip Joint

2009-08-23T22:26:00.012-04:00

Recently, I interviewed at the Baltimore School of Massage for an instructor or teaching assistant position. As part of the interview process, I had to give a 20 minute mock lecture on a subject of my choice to some of the current staff. I chose Anatomy, because I aced it when I was student myself and am often giving short little "lessons" to clients. I was asked to lecture on the hip joint. I can tell you this: twenty minutes allows for only a nutshell explanation of the hip joint. So, here is the hip joint in a nutshell! (Click on the images to enlarge.)

The hip joint is made up of the pelvis and thigh. The pelvis is made of two coxal bones*, or hip bones. These are each divided further into the ischium, the ilium and the pubis. These three bones are fused. Each coxal bone articulates (joins with, meets) with a femur, or thigh bone. This articulation is known as the femoralcoxal joint**, or hip joint. So one coxal bone and one femur equals one hip joint.

There are two important bony landmarks in the hip joint, one on the coxal bone and one on the femur. On the coxal bone you have the acetabulum***, a bowl-shaped indentation where the ilium, ischium and pubis meet. On the femur, you have the head of the femur, shaped like a ball, which articulates with the acetabulum by nestling into its bowl. This type of joint is known as a ball-and-socket.

Ball-and-socket joints allow for several types of movement: flexion and extension, rotation (around an axis), circumduction (circular, all around) and abduction and adduction. Abduction is movement away from the midline of the body; think abd-, as in abdicating from the body. Adduction is movement toward the midline of the body; think add, as in "adding" something to the body.

The major muscles of the hip cross the hip joint and act as pulleys to the bones' levers to achieve all this motion. The pelvis is fixed while the femur moves. The head of the femur pivots around in the acetabulum.

Four quadriceps are located on the anterior (front) and lateral (outside) femur. The quads flex the hip, bringing the thigh to the torso.**** Three hamstrings muscles are on the posterior (back) thigh, and work to extend the hip, bringing the thigh out of flexion or hyperextending the thigh behind the body.

Three gluteal muscles shape the buttock. The gluteus maximus forcefully extends the hip and laterally rotates the thigh. Lateral rotation is when you turn the anterior thigh bone to the outside. Your foot will turn to the outside, too. Gluteus medius and gluteus minimus abduct the hip, moving the femur away from the body. They also medially rotate the hip, turning the anterior thigh bone to the inside (turning the foot to the inside, too).

Five adductors work to do just that: adduct the thigh, or bring it toward the body. These muscles sit in between the quads and hamstrings on the medial (inside) femur. Then there are six small, deep muscles beneath the gluteals called the lateral rotators. Can you guess what they do? The work with gluteus maximus to laterally rotate the thigh.

Flex, abduct, extend and adduct the femur and the result is circumduction, or a circular motion, like making circles with your arms in gym class.

So, the next time you are walking up the stairs, you'll know that you are alternately flexing and extending the hip joint, engaging your quads, hamstrings and gluteus maximus. Notice how the quads and hamstrings are directly opposite each other on the femur, and how they perform opposing actions. It's the same for gluteus medius and minimus, which abduct the thigh, and sit laterally on the hip. The adductors of the thigh sit medially. Opposite sides, opposite actions.

Enjoy your new understanding of the articulation of the coxal bone and femur!

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.

*Two coxal bones make the pelvic girdle, and when you add the sacrum and the coccyx, you have the pelvic bowl. Pelvis is Latin for "basin".

**It is also referred to as the acetabularfemoral joint (acetabulum and femur), or the ilialfemoral joint (ilium and femur), or simply the coxal joint. Either way, the name tells you the location.

***Acetabulum (as-e-tab-u-lum) is Latin for "little vinegar saucer". The Romans would use vinegar daily and would keep it in large wooden saucers or bowls. These bowls would develop cracks, like spider veins. Scientists of the time refered to this bony landmark as a "little vinegar saucer" because of its bowl shape and how the articulation of the ilium, ischium and pubis looked like cracks.

****The quadratus femoris or "quads" muscle is so large that is actually made up of four different heads, each with its own name: rectus femoris ("upright" or "straight" and "femur"), vastus lateralis, vastus medialis, and vastus intermedius (vast = large, lateral = outside, medial = inside). And truly, only rectus femoris flexes the hip joint, as it's the 0nly head to cross it. The primary action of the quads is to extend the knee.

Healing Stone Therapy

2009-08-10T17:07:00.005-04:00

I finally have stones at my massage practice! I have the smooth basalt stones for hot stone massage (what most people think of when they think "stones" and "massage" together). But, I also have marble stones for cold stone massage.

Now, if a client came to me and wanted a full body hot stone massage for relaxation, that wouldn't be out of the ordinary. But I wouldn't perform a full body cold stone massage. Rather, I combine the hot and cold stones. This is perfect for deep tissue work, for a client who really wants to release tension in the soft tissue. I alternate between the hot basalt stone and cold marble stone. The hot stones promote flexibility and suppleness, while the cold stones reduce inflammation and pain. This combination flushes the muscles, detoxifying them. It also allow the soft tissue to release tension.

For example, when a client needs deep work to their shoulder, I usually stretch and sculpt the scapula (shoulder blade), working the rhomboids (in between your scapulae) and subscapularis muscles (sub= under, scapularis=scapula). On a client who is very tight in this area, I might not be able to get under the scapula. But, if I flush the muscle by applying alternating hot and cold stones, I can take the flat disc of a cold marble stone and slip it completely under the scapula. And the client doesn't feel any pain or discomfort. They just feel relief!

Pricing is available at www.stephaniehaddock.com

My blog is now available!

2009-08-07T13:00:00.000-04:00

My hope for this blog is that it will be a place for me to update my clients on my services, special offers, massage research and more! Please add Keeping in Touch - The Blog to your Reader or other blog-organizing service.