What IS a trigger point?

Follow the link below for an excellent description of trigger points. If you think your pain is from a trigger point, find a massage therapist who practices trigger point therapy, like me!

Mending Hands - Melissa Finley Massage Therapy Park Slope Brooklyn 11215 Swedish Institute: What is a trigger point?:

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Massage Can Ease the Journey Through Cancer

Today is Keeping in Touch's first ever guest post! Melanie Bowen is a writer for the Mesothelioma Cancer Alliance. Melanie joined the MCA in 2011 as an awareness advocate for natural health and cancer cure initiatives. Her work includes highlighting the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness. She also assists in social media outreach in her efforts to spread awareness. You can check out Melanie's blog for the MCA here.


Massage has some relaxing effects while relieving muscular discomfort and promoting flexibility. Special techniques can relieve pain, fatigue and stiffness. If you are suffering from any form of cancer such as breast cancer, mesothelioma, lymphoma, skin cancer, colon cancer, prostate cancer or any of the other 100 types of the disease, massage can have a powerful effect on your recovery. Massage therapy can benefit you whether you are suffering from cancer, going through treatment or remission.

The method of massage involves the manipulation of the muscles and soft tissue, rubbing and kneading in order to promote relaxation while enhancing the functions of the body tissue. Oncologists massage therapists are specially trained to provide you the proper technique at the appropriate pressure, while providing support of mind, body and spirit through the fun and relaxation of oncology massage.

Each patient can withstand varying degrees of pressure and certain pressure points, depending on your type of cancer and pain level. The therapists and doctor work closely together to put together the perfect plan for you personally, according to your specific needs. Massage works in conjunction with the treatment as prescribed by your doctor.

Your massage therapist will consider your treatment and medical situation as well as your desired outcome in order to help you deal with the cancer. Massage can be effective and safe in promoting recovery during these challenging times. The premise behind oncology massage is to ease your journey through cancer with support from family, loved ones, friends and caregivers.

Massage can improve your quality of life while managing your symptoms of pain. Research has proven that the power of massage can relieve your pain and anxiety, reduce depression and give you more strength and stamina to move forward.

Treatment for cancer brings about its own set of side effects such as fatigue, nausea, pain, bowel problems, infection, memory disorders, depression and other physical and emotional difficulties. The power of massage can relieve many of these side effects to bring relief from nausea, pain, fatigue and emotional disabilities associated with cancer and the treatment plan.

Massage helps in maintaining inner strength and a positive attitude in order to fight the cancer. Working with your oncology massage therapist will help to provide you greater mental and emotional stability while also loosening tension and muscles to find pain relief and more comfort in life.

Other benefits include an improved blood circulation, removal of toxins in the body as well as stabilizing your blood pressure. Massage does not claim to be a cure for cancer but rather give you mental and emotional stability and well-being to beat this demon. Alleviating the aches and pains that linger in your lymph nodes and tiring muscles can bring a great sense of relief for you, along with the support of loved ones and family.

Massage therapy along with the prescribed treatment plan of your doctor, good nutrition and exercise can bring about a quicker recovery. The power of massage can provide you the overall health and well-being necessary to return to your normal way of living with more energy.

The power of breath: Breathe better to feel better

You can live a week without water, a month without food, but only a few minutes without oxygen. You can't generate energy in your body without oxygen. And many people equate energy with life itself. Energy is essential for your physical and emotional health. Thinking, moving, sensing, digesting and every other function require energy.

Muscling your breath

Breathing involves the chest, abdominal and back muscles, and the diaphragm, a bell-shaped muscle that separates the chest from the abdomen. The diaphragm is the primary muscle of respiration, but many people don't use it efficiently. Instead, people often overuse the muscles around the ribs to inhale. But these muscles don't push fresh air into the lower lungs the way the diaphragm is designed to do. If the lower lungs don't receive enough air, the body cells don't get enough oxygen. In addition, when people overuse the chest and back muscles to breathe, muscle tightness increases in those areas, which can lead to chronic tension and pain. 

Poor posture, muscle weakness, lung disease and even lack of understanding of the breathing process can contribute to inefficient breathing.

Releasing your breath

Through observation and bodywork to your upper body, a massage therapist can help evaluate your breathing habits. She or he can apply techniques to release trigger points and tight muscles that restrict the breath, and demonstrate better breathing habits. When you improve your breathing habits, you can increase your energy and mental clarity, and decrease tension and pain.

Tuning in with bodywork - Increase your awareness and let go of tension

In addition to helping you tune into your breathing, massage and bodywork can enhance your awareness of tension in your body, which may be the first step in releasing it.

At some point in your life, for example, you may have tightened your muscles after an experience of grief or fear. Over time, these constricted muscles may have dulled the awareness of pain, or blocked the flow of energy or breath in the body. This may have led to even more tension and pain.

When muscle tension is released, you can observe what it feels like to relax, and then work toward consciously creating that feeling in between bodywork sessions. In your everyday life, practicing breathing exercises is a great way to build awareness, relax and let go of tension.

Breathing exercises - Reduce stress and breathe easier
The natural rhythm of breathing includes inhalation, exhalation and resting. You can learn to observe and improve this rhythm. Some questions to ask yourself are: What's longer, your inhalation or your exhalation? Can you rest between cycles? Do you feel strain when you breathe naturally?

Observe your breath. When you are stressed, your breath may be fast and shallow. If you are tired, you may have an irregular, slow cycle with yawning as an attempt to increase oxygen coming in. When calm, the breath is usually regular and relaxed.

Practice breathing exercises when you wake up or when you get in bed at night. By practicing regularly, over time you can learn to notice when your breathing changes in response to stress, exercise, moods and rest. This can help you develop easy, rhythmic breathing.

•     Sit or lie comfortably with closed eyes and observe the breath. Use no effort. Notice the quality of the breath and how it moves in the torso.
•     Place one hand beneath your navel and one under or on your tailbone and notice the movement in these areas.
•     Place your hands on each side of the lower ribs. Observe your breath. Now cross your arms, placing each hand under the opposite armpit. Feel the breath come and go. Then release your arms and observe any changes in your breathing
•     Now you are ready to try abdominal breathing. Rest your hands lightly on your stomach. Slowly and deeply inhale through your nose, pushing the hands outwards. Then slowly exhale, squeezing the belly tight. Practice four inhales and exhales.

Massage and bodywork for allergies

Relief for congestion and pain

All year long, allergy sufferers complain of sinus congestion, headaches due to pressure,and exhaustion. But springtime allergies are especially known for the havoc they wreak.

Techniques that help
Bodywork can bolster your immune system and may even lessen the need for allergy medications. Massage to the head, face and neck can help clear mucus from the nose and throat. Pressure point therapies such
as shiatsu, acupressure and reflexology can be particularly helpful because they relieve congestion at the same time they encourage the body to return to a healthful balance.

Releasing trigger points
Massage is also known for its ability to release trigger points, knots that radiate pain to other spots. With massage, you can receive relaxing work to the face and around the eyes, as well as the upper back and shoulders where many trigger points to the head and face are located. When those areas are released, your headaches and congestion may also be relieved.

Stress reduction helps
Few studies researching massage therapy and allergy relief exist, but a 2009 Ohio State University study  showed that even slight stress and anxiety can substantially worsen a person’s allergic reaction to some routine allergens. Massage recipients the world over report that massage helps reduce their stress. You may well find that simply relaxing with massage helps relieve your allergy symptoms.

If you suffer from hay fever or some other spring allergy, try one or more sessions of massage this season. It may make all the difference.

Self-care for neck pain

Seven Self-Care Tips for Clients with Neck Pain

Above is the link to the full article, and I encourage you to read it as it goes into more depth on the causes of neck pain, which makes the preventive tips below make more sense. It also includes a list of references.  

1. Stress Relief - While stress will aggravate neck pain, relaxation can ease it. Suggestions for accomplishing this feat include deep abdominal breathing, meditation, visualization and other relaxation techniques.

2. Frequent Breaks - Even though sustained positions foster muscle tightness, this practice is deeply ingrained in our culture. If driving long distances or working long hours in one position, make sure to take frequent breaks. Breaks are best used to stretch, breathe deeply, take a sip of water and return to proper posture.

3. Exercises and Stretches - While some must be prescribed by a physical therapist, a massage therapist can suggest exercises and stretches for the neck as long as they don't cause pain. Exercises and stretches help reduce pain by restoring muscle function, optimizing posture to prevent overload of muscle and increasing the strength and endurance of the neck muscles. These can include shoulder blade rolls/squeezes/shrugs, cervical extension/flexion, rotation, stretching the front wall chest muscles, strengthening the shoulder muscles and isometric exercises.

4. Hot and Cold Therapy - Most practitioners suggest alternating heat and cold to help a stiff, painful neck. Reduce inflammation by applying a cold pack for up to 20 minutes several times a day. Alternate this approach with heat, either a warm shower or a hot pack, for up to 20 minutes. Heat can help relax sore muscles, but it can aggravate inflammation if the area is red, warm and swollen.

5. Evaluate Ergonomics - Adjusting home or workplace conditions to relieve unnecessary neck stress can go a long way in preventing cervical discomfort. This includes proper positioning of a desk, chair, computer and phone so the screen is at eye level, knees are slightly lower than hips, arms rest comfortably on armrests and the neck is in a relaxed neutral position while on the phone.

6. Sleep Deliberately - Since a lot of neck pain can arise from poor positioning during sleep, deliberately planning a sleep position can prevent a painful neck. Avoid sleeping on the stomach and use a pillow that supports the natural curve of the neck. Back sleepers are advised to use a rounded pillow (neck roll) under the curve of the neck, with a flatter pillow cushioning the head. Side sleepers should keep their spine straight by using a pillow that is higher under the neck than the head. The goal is to prevent overnight neck flexion.

7. Sock and Tennis Balls - A simple homemade device can be used for self-administered cervical acupressure. Put two tennis balls in a sock and tie off the sock so the balls are stationary. Place the tennis balls under the occiput (base of the skull) so they are pressing on the hollows under the skull on either side of the spine (Gallbladder 20) for about 10 minutes. Lying on this device can help relax taut, posterior neck muscles.

Massage in the News

Interesting article from the Washington Post:

Alternative therapies almost always pay off 

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

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Myofascial trigger points

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

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

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

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

A case in point

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

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

Sciatica & Massage

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

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

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

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

For more information on sciatica itself, click here.

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Make your massage a retreat this fall

5 ways to really unwind

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

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

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

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

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

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

Glossary of Massage and Bodywork Techniques

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

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

Glossary of Massage and Bodywork Techniques

Low Back Pain: Five Tips for Massage Therapy Clients

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

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

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

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

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

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

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

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

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

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

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

Source:

Low Back Pain: Five Tips for Massage Therapy Clients

Pathology and Massage: ADD/ADHD

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

            

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

           

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

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

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

            

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

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

Pathology and Massage: Anterior Shin Splints

What are shin splints?

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

Which muscles or other structures are involved?

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

How are shin splints assessed?

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

How are shin splints treated?

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


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

Recently, in my massage life ...

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

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

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

Less Stress Could Lead to Weight Loss

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

Less Stress Could Lead to Weight Loss

The cumulative effects of massage

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

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

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

Partnering with your massage therapist

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

1. A lot goes on in a massage session

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

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

2. Help yourself relax

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

3. After your massage

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

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

Postpone if you're ill!

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

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

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

Make your massage a retreat this fall

5 ways to really unwind

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

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

 

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

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

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

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

Massage in Autumn

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.