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Just Been Diagnosed with Chronic Pain? Here’s Where to Start…

Shannon Nettles December 20, 2017 Massage Therapy

By Jackie Waters

December 20, 2017

If you suffer from chronic pain, you’re well aware of that before an official diagnosis. But something about being diagnosed with a chronic pain condition can trigger an extra bit of fear and stress. If you’ve recently been told you have a condition, you’ve also been told that it could be something you live with for quite some time. You may be asking yourself where in the world do I start? Here are some tips for how to begin to cope.

Don’t be afraid of exercise

The stronger your muscles and the more flexible your joints, the less your chronic pain will affect you. Good ol’ fashioned exercise is the only tried and true way to achieve a strong, flexible body. Though exercise can be scary for those with chronic pain – and rightly so – it’s vital that you find something that works for you. Try something low-impact with a focus on flexibility like yoga or pilates. If an exercise hurts you, try something else.

Remember: obesity is a leading cause and exacerbating factor in chronic pain. The closer you can stay to a healthy weight range, the better off you’ll be.

Eliminate the three “S”s of pain-triggering at home

Three triggers absolutely contribute to making your chronic pain worse: smoking, stress, and a sedentary lifestyle. Making sure you don’t spend too much time on the couch and actually getting some exercise every day can help with the latter. Quitting smoking is simple but it’s not easy. Smoking cessation will – without a doubt – improve your pain, however, so it’s vital.

Finally, we come to stress. How do you make your home less stressful? Some surefire ways are to keep your home clean and organized, open up windows for natural light, invest in aromatherapy products, and dedicate one room/area of your home to meditation/relaxation. Check out more home destressing tips here.

Be mindful of your medication intake

For some chronic pain conditions, prescription medication can work in tandem with other holistic practices to help provide relief. With any prescription regimen, however, there are going to be risks. Nobody is above the risk of drug abuse and addiction. It can happen to anyone. That’s why, as a chronic pain sufferer, it’s doubly important that you know the warning signs of abuse. It’s often hard to spot them in yourself, but you still need to be mindful. Check here for a comprehensive guide to the warning signs.

Spend a little money on massage

It’s ok to spend a little money on the management of your chronic pain, as long as you’re smart about it and don’t fall victim to scams that don’t work at all. Massage is not one of those pain scams. Massage has a proven track record of working wonders for arthritis patients, as well as sufferers of other forms of chronic pain. The Arthritis Foundation says that massage “can lead to a significant reduction in pain [and improvements to] stiffness, range of motion, hand grip strength, and overall function of the joints.”

Eat right

Yes, your diet is a big part of how you feel. Eat well, feel well. Eat poorly, feel poorly. It’s not rocket science. Eating whole, healthy, non-inflammatory foods will help lessen your chronic pain. What are we talking about when we talk about a non-inflammatory diet? Check here for the details.

A chronic pain condition diagnosis is not some sort of sentence. It’s an opportunity. Now that you have a name for the pain you’ve been feeling, you can begin to tweak your lifestyle, home life, and habits to better manage your condition. Diet and exercise are the two biggest things to consider, and those can be supplemented with therapies like massage and cautious use of prescription medication. You’re strong. You got this.

Photo Credit: Pixabay.com

About the Author:

Jackie Waters is a mother of four boys and lives on a farm in Oregon. She is passionate about providing a healthy and happy home for her family and aims to provide advice for others on how to do the same with her site Hyper-Tidy.com.

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Lymph Drainage Massage For Breast Cancer Survivors

Shannon Nettles October 25, 2017 General, Massage Therapy

Massage therapists versed in lymph drainage massage are in a position to assist the growing population of women who have received breast cancer treatment. The American Cancer Society estimates there will be over 252,000 new cases of breast cancer in 2017, the most common type of cancer in the U.S., accounting for almost 155 of all new cancers.

It’s the most prevalent type of cancer, and the risk of developing it increases with age.

Incidence of Breast Cancer

The National Cancer Institute statistics review states that fewer than five percent of women diagnosed with breast cancer in the U.S. are younger than 40. Rates begin to increase after age 40 and are highest in women over age 70.

Further, the median age of diagnosis of breast cancer for women in the U.S. is 61 years of age, according to the American Cancer Society’s Breast Cancer Facts & Figures.

Caucasian women have a higher incident rates of breast cancer compared to African-American women, specifically between the age of 60 and 84; however, African-American women have a higher incidence rate before age 45 and are more likely to die from breast cancer at every age.

There are several ways breast cancer is treated, depending on the type and stage of the disease These include surgery, radiation, chemotherapy, hormone therapy and targeted therapy.

Side effects of these treatments include fatigue, headache, depression, anxiety, pain and numbness, lymphedema (chronic swelling of an arm cause by removing lymph nodes), axillary web syndrome, bone loss and osteoporosis, heart problems and more, according to the American Cancer Society.

Problems After Cancer Treatment

With so many women undergoing a breast cancer diagnosis and treatment, massage therapists are well advised to learn about the hands-on care that can help this potential clientele, especially related to specific conditions they may present with.

Breast cancer patients often suffer late and long-term after-effects of treatments; in fact, according to the National Cancer Institute’s Cancer Statistics Review 1975–2014, close to 90 percent of breast cancer survivors report physical problems that can reduce functional ability, produce or exacerbate emotional problems, negatively affect body image, and diminish quality of life.

Based on my experience working with breast cancer survivors, pain and lymphedema are the most dreaded of the late side effects related to breast cancer treatment.

The Role of Lymph Drainage

A gentle, noninvasive therapy such as lymph drainage massage is an appropriate fit for the typical profile of a breast cancer patient and their unique long-term symptoms.

Lymphatic drainage is designed to deal with swelling and helps to reduce pain. (Having osteoporosis, either from cancer treatment or before the incidence of cancer, precludes deep pressure types of massage.)

Lymphedema is often the most dreaded complication of breast cancer treatment, along with pain and loss of range of motion. In addition, physical therapists and nurses are not trained in lymphatic drainage.

A massage therapist trained in lymphatic drainage is a valuable part of a cancer patient’s healthcare team. (I will note, however, that a more advanced credential is that held by therapists trained in Complete Decongestive Therapy, which includes the use of compression garments, bandages, exercise, self-care and manual lymphatic drainage.)

The light, supportive touch of a lymphatic drainage massage therapist will help breast cancer survivors deal with anxiety, pain, and difficulty of adjusting to life after treatment.

Lymphatic Massage Treatment

Lymphatic drainage for breast cancer patients focuses on reducing lymphatic congestion by increasing the rate of lymphatic flow. Techniques are applied to the upper body.

Light, gentle skin stretching strokes are used to stimulate the lymph nodes under the clavicle and contra-lateral side (non-swollen arm) of lymphedema occurrence. Some modalities, such as Bruno Chikly’s Lymph Drainage Therapy involve Lymphatic Mapping, redirecting the swelling in a limb to other nodes in the body that could absorb the extra fluid.

There are many schools of lymph drainage therapy, including the Dr. Vodder School International, the Chikly Health Institute and the Academy of Lymphatic Studies.

Emil Vodder, Ph.D. (1896–1986), and his wife, naturopath and massage therapist Estrid Vodder (1897–1996), developed the original method of manual lymphatic drainage. The original Vodder Institute was founded in France and now offers seminars around the world.

Bruno Chikly, M.D., D.O., L.M.T., a French osteopath, founded the Chikly institute in Florida to teach his method of lymph drainage therapy and also offers classes internationally.

Joachim Zuther, MLD/CDT Certified Instructor, was trained in manual lymph therapy in Germany, and founded the Academy Lymphatic Studies in 1994, in Florida.

Additionally, many massage schools and continuing education providers offer training in lymphatic drainage massage.

When to Perform Lymphatic Drainage

You should only perform lymphatic drainage massage on breast cancer patients and survivors after a physician has cleared her for therapy,

Unfortunately, the complications of breast cancer treatments are ongoing and require supportive care to manage the conditions that appear. Like most forms of bodywork, the best results of lymph drainage massage are seen from multiple sessions on an ongoing basis.

For more information, read “An Overview of Manual Lymphatic Drainage for Lymphodema” and “6 Essential Oils for Lymphatic Drainage Massage.”

About the Author

Ivan Garay, L.M.T., is New Jersey certified massage therapist, New York State licensed massage therapist, and adjunct faculty at the New York College of Health Professions. He is trained in Myoskeletal Alignment, lymphatic drainage therapy, craniosacral therapy, trigger point therapy, Rock Tape and sports massage. He has more than 16 years’ experience in the massage field, and attended the Upledger Institute and learned the Bruno Chikly technique of lymphatic therapy. He developed the course, Lymphatic Drainage for Breast Cancer Survivors, for massage therapists.

 

Online Source: https://www.massagemag.com/lymph-drainage-massage-breast-cancer-87030/

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How To Use The Tennis Ball Massage to Relieve Sciatica Pain

Shannon Nettles October 23, 2017 Massage Therapy

The word “sciatica” can sound scary if you don’t know exactly what it is. I know from personal experience, having suffered from it during pregnancy. If you’ve landed on this page it’s probably because you are suffering from, or are worried you might have sciatica.

First let me say, you are not alone. Your pain can likely be managed and sciatica does not have to be as scary as it seems. While sciatica is painful to deal with, it’s rarely a permanent condition and can almost always be treated non-invasively. Only severe cases require more in-depth treatment options.

The best news I have is that you likely already have common tools within your own home that can help relieve your pain and heal your body. I was thrilled to find out that using the tennis ball massage to relieve sciatica pain is actually an option!

But first I want to decrease your fear factor by explaining to you exactly what sciatica is, where it comes from and how we can heal it naturally.

What is Sciatica?

According to Spine-Health.com, symptoms of sciatica include “leg pain, tingling, numbness, or weakness that travel down the low back via the sciatic nerve in the back of the leg.”

They go on to explain that sciatica is not technically a medical diagnosis but more so a symptom of other underlying medical conditions. Certain health issues can spark pain and pinching of the sciatic nerve in your spine, causing the spread of pain down your spine and into your legs.

Sciatica can occur in people of any age, though it’s not very common in young children. According to the Sciatica Authority, sciatica can occur in the younger population due to “congenital or early developmental issues, injury or some disease process.” Growing pains can also often be confused with or very similar to sciatica pain.

Check here our 3 easy exercise to relieve pain

Where is the Sciatic Nerve Located?

The sciatic nerve is the largest and longest single nerve in your body. It stretches from the lower back down the back of the legs to the toes.

The fibers of this nerve start in the spine and then gradually gather together to form the thickest part of the nerve. According to this video, the main part of the nerve is as wide as a man’s thumb.

The sciatic nerve continues down through the pelvis and along the back of your leg, where it splits apart at the knee and continues down to your toes.

The close relationship between your sciatic nerve and your lower back, spine and legs explains why issues with these areas often result in sciatica pain.

It’s amazing to think we have such a thick and long nerve running down the length of our body. The interconnectedness is so interesting and can make you realize how important it is to take proper care of this nerve.

What Causes Sciatica?

As I’ve already mentioned, Sciatica is usually caused by an underlying medical condition. Meaning that sciatica doesn’t normally appear out of nowhere, but is brought on by a condition you may already know you have. Some underlying conditions that cause trauma to the sciatic nerve include:

  • Lumbar spinal stenosis
  • Spondylolisthesis
  • Piriformis syndrome
  • Pregnancy
  • Lack of exercise
  • Obesity
  • Old age
  • Diabetes

Lumbar Spinal Stenosis

According to WebMD, lumbar spinal stenosis is the narrowing of the spinal cord in the lumbar area of the spine. It’s often caused because bones, tissues, or both, grow in the openings of the spinal cord, irritating the nerves within, such as the sciatic nerve.

Spondylolisthesis

Another underlying condition of sciatica is spondylolisthesis. Spondylolisthesis can also affect the lumbar area of the spine, which in turn can irritate the sciatic nerve.

According to Wikipedia, it’s often caused by a fracture but can also come on due to old age.

Pregnancy

Sciatica is, unfortunately, something I experienced during my second pregnancy. The shooting pain down my buttocks and leg was excruciating and the only relief I found was through home-based tennis ball massages.

The pressure your body experiences on the spine and lower back during pregnancy can lead to back pain, pinched nerves and other types of muscle spasm.

Many pregnant women experience sciatic pain throughout their pregnancy. As mentioned, always speak with your physician before attempting any self-performed treatments, especially during this sensitive stage. Lucky for me, as soon as my pregnancy and birth were over, the pain disappeared!

Piriformis Syndrome

Piriformis syndrome is another underlying cause of sciatic pain. Piriformis syndrome is when the piriformis muscle, located in your buttocks, starts to spasm causing pain in the region. Piriformis syndrome can also aggravate the sciatic nerve and bring about pain, numbness or tingling in the legs and back as well.

According to WebMD, piriformis syndrome can be caused by repetitive trauma in the piriformis muscle. This trauma can be caused by repetitive motions like long-distance running or prolonged sitting.

Lack of Exercise & Obesity

According to the Mayo Clinic, excess weight can cause additional pressure on the low back and spine which can contribute to sciatic pain.

Old Age and Diabetes

Old age can be another contributing factor to sciatic pain. Aging bones often bring about herniated discs and bone spurs which are major contributors to sciatic pain. Diabetes also increases your chance of nerve damage.

Now that we know what sciatica is and where it can come from, let’s talk about how to treat it.

Treatments for Sciatica

As mentioned, there are fortunately many non-invasive treatments for sciatica pain and rarely is invasive surgery required.

Some non-invasive treatments include:

  • Mild yoga
  • Chiropractic work
  • Heat/ice therapy
  • Acupuncture
  • Massage therapy

All these treatments can have a major positive impact on the length of time you’re stuck dealing with this pain.

While you can also request pain medication, I suggest going to the source and figuring out a way to heal yourself safely and naturally.

Something very important to keep in mind is that the sooner you address the underlying issues and the symptoms, the better off you will be. Symptoms can definitely get worse quickly if left untreated. You also run the risk of injuring yourself further. So the sooner you can attempt therapy and treatment, the better.

The main non-invasive treatment I want to discuss with you today is tennis ball massage. Remember I promised you’d have a pain relief tool right in your own home? Well, time to bust out the tennis balls. If you don’t have any at home, you can grab some cheaply on Amazon.

Tennis Ball Therapy

Tennis ball therapy incorporates the benefits of massage, acupressure and reflexology. Using the tennis ball tactic can help relieve muscle tension and soothe sore muscles. When it comes to sciatic pain, the tennis ball focuses on your piriformis muscle which is situated very closely to your sciatic nerve.

This Healthy and Natural World article explains that during your massage, the tennis ball “presses and treats trigger points in the piriformis muscle, reduces the muscle tension and rigidity, improves mobility and improves blood circulation to the area.”

The weight of your body on the small tennis ball allows it to directly pinpoint certain sections of your muscles. Pressing into these pain point causes the muscle to relax and release. It can be a slightly painful but gratifying process. It’s kind of like when you get a shoulder massage and you cringe because it hurts so good.

The greatest part about tennis ball therapy, aside from the pain relief, is that it’s inexpensive, easy and can be done in the comfort of your own home.

Now before I continue, I want you to remember that before self-diagnosing, performing any exercises or attempting any treatments, always consult with your doctor. When cleared by your physician or physical therapist, tennis ball massage can be very beneficial in helping you heal your sciatic pain.

How to Use Tennis Ball Massage to Relieve Sciatica Pain

Grab a tennis ball (or two) and get ready for some relief. Below are some simple steps for how to use a tennis ball for massaging sciatica pain:

  • Lay down on the floor and place the tennis ball under the gluteal muscle (buttocks) where you are experiencing the pain
  • Lift the same leg up in the air so that your other leg, arms and back are supporting you on the floor
  • Begin to slide your glute over the tennis ball slowly and steadily
  • If you feel a pain point, pause for a few seconds, let the pain release and then continue to roll

Keep in mind, if you do feel a pain point, the pain should not be too strong. If it feels strong or unbearable, adjust the ball or add more balls to get rid of that direct pressure from a single ball.

You’ll want to compress every trigger point you find for 10 to 15 seconds before moving on to the next spot. Another option is to just roll around gently back and forth over top of the pain area.

If you want to see a live demonstration in action, you can find plenty of YouTube videos on tennis ball massage. There are plenty of personal trainers out there eager to divulge advice on this topic.

Benefits of the Tennis Ball Massage to Relieve Sciatica Pain

Sciatic pain relief isn’t the only benefit you’ll encounter when it comes to tennis ball massage. Tennis balls can also be used as a pain relief tool for lower, middle and upper back pain.

It doesn’t stop there, you can also use a tennis ball to massage your feet, hips, thighs and knees as well.

Another major benefit of tennis ball massage is that it’s completely mobile. You can take those things anywhere! Stick it in your briefcase, backpack or purse to have round-the-clock pain relief.

This extremely inexpensive therapy is a major benefit, especially in the day and age of crazy healthcare costs. You don’t even have to spend money on gas to travel to a doctor or physical therapist. Just lay down in the comfort of your home and get to work.

Additional Treatments

Other non-invasive treatments for sciatica include things like acupuncture, chiropractic work, pain medications, heat/ice therapy, physical therapy, mild yoga practice and more.

The great news is that many of these treatments are all-natural and non-invasive. So while your pain might seem severe and like it needs some serious work, you can normally find relief through all-natural resources, which I love!

Again, only in severe cases would you have to consider an invasive surgical treatment. In most cases, with non-invasive treatments, sciatica pain can often be relieved within a few days or weeks.

As you can see, tennis ball massage can be a fantastic way to relieve sciatica pain. Not only is this therapy option cheap, it’s also convenient and private. You don’t have to pay for a massage therapist or leave the comfort of your home to gain relief.

You should take care when performing a tennis ball massage. Ease into it, invite the pain points and work gently to release them.

Have you ever used tennis ball massage to relieve sciatica pain? How did it work for you? Tell me in the comments! I’d love to hear any experience you can share.

Sources:
http://www.spine-health.com/conditions/sciatica
http://www.sciatica-pain.org/sciatica-in-children.html
http://www.spine-health.com/video/sciatic-nerve-anatomy-video
http://www.webmd.com/back-pain/guide/sciatica-symptoms
https://en.wikipedia.org/wiki/Spondylolisthesis
https://www.painscience.com/articles/tennis-ball.php
http://www.spine-health.com/conditions/sciatica/what-piriformis-syndrome
http://www.mayoclinic.org/diseases-conditions/sciatica/basics/risk-factors/con-20026478
http://www.spine-health.com/conditions/sciatica/sciatica-treatment
http://www.amazon.com/Penn-Championship-Tennis-4-Cans-Shrinkwrapped/dp/B0002JZEL4
http://www.healthyandnaturalworld.com/tennis-ball-to-relieve-sciatic-pain-and-back-pain/
http://www.livestrong.com/article/395896-tennis-ball-method-for-the-sciatic-nerve/
http://www.spine-health.com/conditions/sciatica/sciatica-treatment

Online Source: https://www.healthambition.com/tennis-ball-massage-relieve-sciatica-pain/

Self Care – Stretching Guide

Shannon Nettles July 6, 2017 Massage Therapy, Stretching

DISCLAIMER:

It is understood that these techniques are for the purpose of education and contributing to the well-being of the individual.  These home care activities are designed with prevention as the primary goal and are not to be used as treatment modalities.  These Home Care activities are not intended to take the place of treatment by licensed medical professionals.  The publisher and author disclaim any liability or loss, personal or otherwise, resulting from procedures in this program.

Do not continue with any of these Home Care activities if you experience any Sharp Pain!!

 

Self Care Stretching Table of Contents

Self Care Stretching Manual

 

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The 5 Benefits Of Massage Therapy For The Serious Weightlifter

Shannon Nettles June 9, 2017 Massage Therapy
Coach
Olympic Weightlifting, Strength and Conditioning
Soft-tissue treatment is an important part of the recovery process for many weightlifters. Massage is probably the most favored method. Massage is used to speed recovery following heavy single workouts, competitions, or during high-intensity cycles. Massage also plays a part in the prevention of injury, especially those that might arise due to overuse and overload. And finally, we can’t forget the importance of massage in the injury rehabilitation process.

How Massage Therapy Helps

The physical effects of massage therapy can greatly improve a weightlifter’s health and lifestyle by alleviating pain and reducing the potential for injury in several ways. The ultimate impact of sports massage therapy is to increase the health of the body’s internal tissues by improving circulation of blood and nutrients, while simultaneously removing toxins. This is accomplished by varying the type of stroke used.

Long stroking movements are used to move fluid through the circulatory system. How this works is interesting. As pressure increases in front of the masseur’s stroke, suction is created behind the stroke. This helps repair damaged muscles by increasing a fresh blood and oxygen supply and removing toxins that have built up in the tissue. Deep massages help to regulate the pores in the fibrous tissues, which increases permeability. This allows for more fluids and nutrients to flow through the tissue. Waste products are removed and new oxygen and nutrients are supplied.

Stretching of the tissues during a massage helps muscle fibers release tension and pressure build up. The massage helps stretch muscles lengthwise and sideways along the natural flow of circulation and the muscle tissues. Some of the following claimed benefits should result from basic massage techniques, whereas others will tend to come from more advanced and focused techniques:

 

Benefit #1: Flexibility

Massage therapy can improve flexibility. For a lifter to achieve optimal performance, he or she must exhibit a high degree of flexibility. Since massage therapy stretches the muscle fibers, flexibility is promoted and maintained. High volume or intensity training cycles and competition usually lead to increased muscle tension. The effects here may include disturbances of collagen scar tissue and development of various adhesions where the muscle, fascia, and other tissues stubbornly stick together. If this happens you will experience a reduction in overall flexibility and an increased chance of injury.

It should also be remembered that all muscles even when they do become overly tight, do not become so to the same extent all over the body. Tightness in one muscle group may not be balanced off by a similar degree of tightness in the opposing muscles. If not attended to, this can cause a permanent imbalance in the muscles. We see the best example of this occurring with bench pressers. They have well-developed pecs that are often in a permanently tight condition. The opposing muscles in their back are not always as well developed or as highly maintained. The result is the bench presser’s hunched-over posture, familiar to anyone who has spent time in an elite power gym.

 

Benefit #2: Circulation

Massage therapy improves circulation, and with better circulation, the lifter can breathe easier and move more smoothly. Heavy training cycles cause microscopic damage (micro-trauma) to the muscle and fascial tissue. That damage must be repaired via increased blood flow (i.e., nourishment). Since massage helps the blood flow, the circulation of the lifter will be improved and this will enhance his or her performance levels. This will have a great impact on lymphatic and blood circulation, influencing waste removal from these areas, as well as food and oxygen supply to these areas. All of this leads to faster recovery and an earlier return to effective training.

Tight muscles are also problematic in the opposite direction of blood flow. If tight muscles slow down blood flow to the muscles, then they also slow down the removal of metabolites. Remember it is in the recovery phase of training that strength adaptation occurs. Nutrients gained via adequate nutrition are transported in the blood to rebuild broken-down tissues and make them stronger. If the muscles are tight, then that will reduce that blood flow during the recovery phase. The result will be less than adequate progress.

 

Benefit #3: Pain Reduction

Massage alleviates muscular pain, whether caused by overwork or injury. If an athlete is in pain, he or she will not be able to approach maximum poundages. Chronic or acute pain unavoidably psyches out the lifter. The less pain that is felt, the better the lifter will perform. Pain is a signal that something is wrong, so that will have to be dealt with. Massage will often be part of the required therapy.

 

Benefit #4: Sleep Improvement

As we already know, sleep is another big part of the recovery process. Massage therapy promotes better sleep patterns. Massage can actually improve the quantity and quality of sleep. By getting more and deeper sleep, the athlete will be better able to perform at his or her best. The lifter who goes to bed in a high-tension state will have difficulty getting to sleep and may often wake during the night or wake too early. All of this compromises recovery. Massage will reduce some of that tension and promote deeper and longer sleep. Volume and intensity are not just important in your training. They apply to sleep parameters as well.

 

Benefit #5: Decreased Tension

Massage therapy increases muscle relaxation levels. Many lifters exhibit that hard driving type-A personality where relaxing is difficult. In those situations, stress can get the better of the lifter. With regular massage, such a lifter can learn to relax body and mind and perhaps improve his performances.

By having a deep tissue massage at least once per week, lifters can keep their muscles healthy, improve their flexibility, maintain a state of relaxation and thus have a better sleep cycle. It is worth considering if you are having problems recovering from workouts. Massage therapy can also help to identify potential trouble spots before they progress into something more serious. A skilled touch may reveal those soft tissue micro-injuries. So, treat yourself to a massage and your body and your performance may thank you for it.

Online Source: https://breakingmuscle.com/learn/the-5-benefits-of-massage-therapy-for-the-serious-weightlifter

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Benefits of Sports Massages for CrossFitters

Shannon Nettles May 26, 2017 Massage Therapy

What is sports massage?

Sports massage has been around for quite a few years, but it has grown in popularity over the last five years. Sportsmen and sportswomen are more visible and accessible to the public eye than ever before, and this is especially true in CrossFit. The general public is more interested in how CrossFit athletes perform and what they do to get ready for a competition.

Sports massage is used for a number of different reasons, but it is especially effective in aiding recovery, improving mobility, and treating and preventing injury. This makes it a perfect tool within professional sports to help improve individual performance.

But will it affect me as CrossFit participant?

CrossFit is a sport that demands functional movements at different levels of intensity and variety. When you become injured, your body’s effectiveness becomes compromised and compensates for that injured area. This diminishes your ability to react and carry out movements to their optimum potential.

To ensure you perform at your best, you must recover quickly and efficiently after competition or training. This enables you to gain the full benefit from a hard WOD or strength-and-conditioning session. If you don’t recover efficiently, then performance and fatigue can set in, eventually succumbing to the effects of overtraining.

Sports massage can help:

  • Promote efficient scar formation following acute trauma
  • Reduce excessive adhesion and scar formation following chronic trauma
  • Reduce excessive fascial thickening
  • Reduce spasm secondary to pain
  • Decrease neuronal excitability

Reducing tension and adhesions in muscle allows you to improve your range of motion, perfect for the different events involved in CrossFit. The massage will also dilate your blood vessels and have a positive effect on your cardiovascular system. This improves the delivery of oxygen and nutrients throughout the body while removing waste products and toxins at a quicker rate. Muscle repair times are faster, ultimately reducing the risk of delayed onset muscle soreness.

How can it help me post workout? 

Sports massage can aid the process of recovery — especially as you change your program, add weight or attempt something different in your normal routine. If you are new to CrossFit, massage is even more relevant because you will be learning new skills and movements that will put a lot of strain on your body.

Techniques such as trigger point therapy and myofascial release will help reduce and release adhesions and knots, ensuring your muscles return to their optimum state a lot quicker.

Sports massage helps relieve pain and promote the growth of new muscle cells while repairing the damaged ones. Even if you are not in pain, sports massage will improve muscle function, thus making you more efficient while recovering and competing. Regarding recovery, sports massage can:

  • Reduce excessive post-exercise muscle tone
  • Increase muscle range
  • Increase circulation and nutrition to damaged tissue
  • Deactivate symptomatic trigger points
  • Identify soft tissue abnormalities

There are also many psychological benefits of sports massage, such as relaxation and stress reduction — both mentally and physiologically. A clear head is key to individual success, and sports massage often aids individuals in concentration and application.

Online Source: https://www.theboxmag.com/crossfit-training/benefits-sports-massages-crossfitters-12162

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Study says, massage helps treat low back pain

Shannon Nettles May 26, 2017 Massage Therapy

By Amy Wallace   |   April 3, 2017

Researchers at the School of Health and Rehabilitation Sciences at Indiana University-Purdue University Indianapolis found real-world massage therapy is an effective treatment for chronic low back pain.

The small study included 104 patients with low back pain who were referred by their primary care providers to participate in 10 massage therapy sessions with community practicing licensed massage therapists.

The participants were measured at baseline and after massage therapy at 12 and 24 weeks.

The researchers tracked participants for 24 weeks, comparing pain levels at the start of the study, at 12 weeks and at the end of the 24-week trial. The results showed 55.4 percent of patients who reported clinical improvements in symptoms at 12 weeks, and 75 percent participants showing initial improvement were still improved at 24 weeks.

The study also found adults age 49 and older reported better pain improvement outcomes from massage therapy than younger adults.

“The study can give primary care providers the confidence to tell patients with chronic low back pain to try massage if the patients can afford to do so,” Niki Munk, assistant professor of health sciences in the School of Health and Rehabilitation Sciences, said in a press release.

The study analyzed different characteristics associated with the likelihood a patient would receive a clinical improvement in back pain from massage therapy and found that obese patients had significant improvements in back pain but the improvements were not maintained over time.

Researchers also found patients taking opioids were two times less likely to have clinical improvements compared to those not taking opioids.

Munk said more research needs to be done including a cost-benefit analysis.

“The fact of the matter is that chronic lower back pain is very complex and often requires a maintenance-type approach versus a short-term intervention option,” Munk said. “Massage is an out-of-pocket cost. Generally, people wonder if it is worth it. Will it pay to provide massage to people for an extended period of time? Will it help avoid back surgeries, for example, that may or may not have great outcomes? These are the types of analyses that we hope will result from this study.”

The study was published in Pain Medicine

Online Source: http://www.upi.com/Health_News/2017/04/03/Real-world-massage-helps-treat-low-back-pain-study-says/1041491230179/

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If You Have Osteoarthritis, You Need A Massage

brett May 7, 2017 Massage Therapy 0

May 2, 2017 by 

Osteoarthritis is a painful joint disorder involving inflammation and the loss of healthy cartilage in one or more joints. By far, the most common type of arthritis is osteoarthritis, which is also known as degenerative joint disease.May is National Arthritis Awareness Month—and since osteoarthritis is a growing problem in the U.S., massage therapists need to know how their touch benefits the many clients suffering pain from arthritis.According to the Centers for Disease Control and Prevention (CDC), more than 27 million American adults have received an osteoarthritis diagnosis—and this number is rising, particularly as our society ages and becomes more sedentary.

Conventional medical treatments for arthritis include pharmaceutical medication and surgery, and have limited benefits and many undesirable side effects.

The beautiful thing is, natural remedies such as massage and functional movement can halt—and, some people say—even reverse the painful and debilitating symptoms of arthritis.

persistent painPersistent Pain From Arthritis

Clients who suffer from osteoarthritis report feeling persistent, deep pain and stiffness around at least one joint every day.

Pain is exacerbated when a joint is not properly warmed up or has been overused

Weight-bearing joints such as the knees and hips are most affected, but osteoarthritis may also be found among the distal joints of the fingers; the wrists; neck; and the ankles.

Osteoarthritis pain is often debilitating if it occurs in the knees or hips, where movement is limited and pain is exacerbated by simple, crucial activities like walking, getting up and down to go to the bathroom, and generally movement.

Factors that contribute to developing osteoarthritis include aging, weight, and stresses on the joints, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

Additional contributing factors of osteoarthritis include surgery, hormonal imbalances, nutritional deficiencies, dehydration and anything that may trigger an inflammatory response, such as stress or an inflammatory diet.

These may all disturb the delicate balance that creates cartilage, leaving a joint more susceptible to developing osteoarthritis.

A joint that has been chronically traumatized or dislocated may lead to excessively lax ligaments, raising the risk of injury to both a joint and its cartilage, and contributing to osteoarthritis.

Likewise, muscle imbalance—often a result of postural distortions from prolonged sitting and/or excessive repetitive movements—pulls a joint out of alignment and may misshape the joint in a way that prematurely degrades articular cartilage.

If you suffer from osteoarthritis yourself, note that excessive weight increases the likelihood of developing osteoarthritis, as it increases stress on a joint. In fact, clinically obese people are four times more likely to develop osteoarthritis than the rest of the population.

persistent painJoints’ Interior Landscape

Visualizing the anatomical world deep beneath the flesh provides a pathway for us to more effectively help our osteoarthritic clientele.

There are three major types of joints: synovial, such as those of the hip, knee and facet joints; cartilaginous, such as those found at the disks between spinal vertebrae; and fibrous, such as sutures found in the skull.

Synovial joints are the most common joints in our body and are at highest risk for developing osteoarthritis.

Healthy synovial joints are formed by the articulation of two bones. Articular, or hyaline, cartilage covers, lines and connect the ends of bones.

A joint capsule wraps around the connecting bones, and a synovial membrane lines the inside of the joint capsule and houses synovial (egg-like consistency) fluid. The articular cartilage and synovial fluid inside healthy synovial joints provide a nonbinding, smooth and slippery surface.

Ligaments connect the bones outside the joint capsule and add support and stability. When healthy cartilage gets damaged, osteoarthritis is often the result.

Articular cartilage is at the center of joint dysfunction and degeneration, leading to the pain experienced with osteoarthritis.

Articular cartilage consists of a small number of cells called chondrocytes that are constantly working to rebuild and replace the cartilage surface.

Chondrocytes create collagen, which is arranged in differing patterns, allowing for the articular cartilage to absorb shock and reduce friction during movement.

When damage to cartilage occurs, chondrocytes avoid the area and no longer provide it with cushioning support.

The cartilage then degrades and osteocytes (bone cells) become overly active to make up for the loss of cartilaginous support. Osteocytes may become either osteoblasts (bone-building cells) or osteoclasts (bone-eating cells).

If osteoblasts are activated the likelihood of osteophytes or bone spurs increases, and the condyles of the bone may become enlarged, painful and distorted.

Conversely, if osteoclasts are activated, cyst-like cavities may form under the cartilage of the affected bone, limiting joint support.

persistent painResearch on Massage

Clients who present with osteoarthritis rarely have acute inflammation, indicated by redness, heat and tender swelling. Without the presence of these signs of acute inflammation, we may safely apply massage therapy on osteoarthritis clients without the risk of secondary tissue damage.

The exact biochemical mechanism behind massage’s relief for osteoarthritis is still under investigation; however, research has indicated massage can lower the body’s stress hormone, cortisol, and increase serotonin production.

Numerous research studies have indicated massage therapy is a safe and effective natural approach to reducing osteoarthritis symptoms.

One study by Tiffany Field, Ph.D., and colleagues at the Touch Research Institute at the University of Miami School of Medicine found massage can lower the amount of substance P, a neurotransmitter associated with pain.

An article titled “Benefits of Massage,” published on the website of the Arthritis Foundation, notes that massage therapy can help clients sleep better, “which in turn gives the body greater opportunity to heal.”

In 2012, JAMA Internal Medicine, a publication of the Journal of the American Medical Association, published “Massage Therapy for Osteoarthritis of the Knee,” which indicated massage therapy helped recipients feel less pain and stiffness; increased range of motion; and improved the time it took to walk 50 feet.

Field and her colleagues have also demonstrated in various studies that massaging clients with osteoarthritis decreases pain from arthritis as well as stiffness, while it increases mobility, strength and overall function of the joints.

Why might an arthritis patient choose massage over conventional medicine?

Some pain-relieving and anti-inflammatory medications tax the liver and kidneys. And regular use—especially of opiate drugs—may require increased dosages in response to the drug tolerance effect, as well as increased risk of falls and fractures.

Surgery increases the risks of blood clots and complications with anesthesia, and though the numbers are low, risk for infection and nerve damage may occur.

benefits of massage therapyBenefits of Massage Therapy

Encouragement and accountability are parts of our job when we become members of a client’s healing team; therefore, it is important to recommend frequency of massage treatment.

In 2012, PLOS ONE published “Massage therapy for osteoarthritis of the knee: a randomized dose-finding trial,” which recommended one 60-minute massage session per week.

“Given the superior convenience of a once-weekly protocol, cost savings, and consistency with a typical real-world massage protocol, the 60-minute once weekly dose was determined to be optimal, establishing a standard for future trials,” the researchers noted.

As massage therapists, we are always looking for the best ways to support our clients and relieve painful conditions based on both science and our experience.

We have found encouraging muscle balance via massage is key to relieving pain from arthritis and encouraging joint alignment

The Arthritis Foundation advocates one treatment option over all others: movement.

The Foundation’s 5K Walk to Cure Arthritis event takes place at locations throughout the U.S. annually, and is sponsored in part by Massage Envy Spa, which has also raised more than $3 million for arthritis research through its one-day annual event, Healing Hands for Arthritis

A growing number of baby boomers need relief from osteoarthritis, and your aging clients and your practice can both benefit if you specialize in massage therapy for those living with this condition.

Network with local chiropractors, osteopaths, physical therapists, yoga studios and physicians who specialize in geriatrics and functional medicine, to let them know about your practice and the benefits of massage for clients with osteoarthritis.

Massage therapy is a valuable addition to traditional osteoarthritis treatments. It also supports the mind-body connection, leading to more positive attitudes about the body and greater ease and flow throughout life.

Online Source: https://www.massagemag.com/if-you-have-osteoarthritis-you-need-massage-84225-84225/

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Making the Most of Your Massage

brett March 4, 2017 Massage Therapy 0
How to Prolong the Benefits of Bodywork
By Barbara Hey

A massage works in wonderful ways, easing stress and pain, calming the nervous system, increasing circulation, loosening tight muscles, stimulating internal organs, and enhancing skin. The multiplicity of physiological responses sends a simple, clear message to the mind: Massage feels good. Of course, you want to hold on to that just-had-a-massage feeling — total body relaxation, muscles relaxed and at ease, and fluid movement restored — for as long as possible.

But how long that bliss lasts depends on the state of your body. If you’re suffering from chronic pain or recovering from injury, then it may take more sessions and perhaps different modalities before optimal health is restored.

If massage is part of your regular health regimen, then it’s more likely the effects will endure. In other words, the effects of massage are cumulative, like any healthy habit. The more often you get a massage, the greater and longer-lasting the benefits.
Massage FrequencyHow often you receive massage depends on why you’re seeking massage. In dealing with the general tension of everyday commutes, computer work, and time demands, a monthly massage may be enough to sustain you. On the other hand, if you’re seeking massage for chronic pain, you may need regular treatments every week or two. Or if you’re addressing an acute injury or dealing with high levels of stress, you may need more frequent sessions. Your situation will dictate the optimum time between treatments, and your practitioner will work with you to determine the best course of action.

“You need to consider how you felt before the session and how you felt after, and then look at how long you maintain that,” says Pieter Sommen, the chair of the eastern department in the Swedish Institute School of Massage Therapy in New York.

In general, experts say “regular” is preferable, but how regular depends on your situation. While daily massage would be delightful, practical considerations such as cost, time, and physical need likely determine the frequency of treatments. “It’s best to maintain a schedule,” says Eeris Kallil, CMT, a shiatsu instructor at the Boulder College of Massage Therapy in Colorado. “That way the body becomes conditioned and prepared for session at specific intervals.”

MaintenanceWhether you get a massage weekly, monthly, or just every once in a while, the following habits can maximize and extend the afterglow of treatment.

WaterOne bit of advice you’ll hear over and over again is to drink plenty of water after a massage. Bodywork — no matter the particular modality — releases toxins, such as lactic acid and carbonic acid, that need to be flushed from the body. Massage also promotes circulation, increasing blood flow and oxygen and stimulating the lymphatic system, which helps rid the body of pathogens. After-massage hydration supports these functions, helping to eliminate released impurities, sooner rather than later.

StretchingAnother helpful habit is stretching between massages to maintain joint mobility, prevent muscles from tightening up again, and keeping the life energy flowing. This may mean doing yoga or whatever specific or full-body stretches suggested by your practitioner. After a shiatsu session, for example, your practitioner may recommend “makko-ho” stretches, a series of six exercises designed to keep energy circulating. “This series of stretches take anywhere from 5 to 10 minutes a day, but really help keep the chi flowing through the body,” says Kallil.

ExerciseWorking out can also help maintain the benefits of massage, and this habit should be continually cultivated. However, if you’re receiving massage therapy to help speed muscle strain recovery, you may need to ease up on the exercise for a while and give the body time to heal — particularly if you’re recovering from a strenuous body-pummeling training regimen. “You don’t want to over-work your body,” says Kallil. That is, if running is taking a toll, try something more gentle and meditative such as swimming, walking, or tai chi.

Body AwarenessAfter a massage, respect how your body feels. If your body seems to ask for rest, give in to that demand. This may mean backing off the to-do list, taking it easy, moving slower, and perhaps doing less for a while. And don’t allow yourself to get fatigued because it will undermine the effects of massage. Get sufficient sleep to allow the body to absorb the effects and regain vitality.

DietFinally, since you’ve just rid the body of toxins, support the body’s renewed state by adhering to a healthy diet rich in fruits and vegetables, which will continue the detoxification process. Lay off the espresso and all adrenaline-challenges for a time — which would short-circuit relaxation anyway — and enjoy the calm.

The benefits of massage are many, including: increasing circulation, allowing the body to pump more oxygen and nutrients throughout the body; stimulating lymph flow and boosting immunity; relaxing overused or tight muscles; increasing joint mobility and range of motion; reducing recovery time after strenuous workouts or surgery; and relieving back pain and migraines, just to name a few.

After receiving a massage, clients feel rejuvenated, relaxed, and refreshed. By opting for a few lifestyle choices, you can extend these benefits and get the most out of your massage.

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Himalayan Salt Stone Massage Benefits

brett March 1, 2017 Hot Stones, Massage Therapy 0

When you schedule your next massage session, why not consider a Himalayan Salt Stone massage session?

The benefits are amazing. You can see the effects of the salt after one session. Your skin, body and mind will thank you! Himalayan Salt Stones provide 84 essential mineral and trace compounds. The stones can be used in conjunction with other massage techniques.  Salt Stones can be used hot or cold and unlike River Stones, Himalayan Stones have anti micro-bacterial properties.

Benefits of a Himalayan Salt Stone Massage:

  • Negative ions are produced when heated creating a sense of peace and a deeper sense of relaxation.
  • The heat of the salt melts restrictive fascia to go deeper into the muscles and loosens the joints.
  • The moist heat of the stones can assist with soothing inflamed muscles and joints.
  • Leaves the skin feeling refreshed and glowing.
  • The salt stones moisturize and plump up the superficial layers of the skin.
  • May detoxify and alkaline the body.
  • May aid in better sleep, reduce blood pressure and stress.

Himalayan Salt Stones can ground and balance meridian levels, Chakras and clear your Prana.

Schedule a Himalayan Salt Stone Massage session today.