12/25/2009

Chilled thru your Muscles

We can get chilled to the core, but what about a few layers up? Being cold, especially to the point of shivering has a strong impact on our muscles.

When we get cold or are chilled, we scrunch our upper body inwards (yes, scrunch is the technical term) and sometimes curl our lower body in. These isometric contractions are keeping our muscles in constant flexion or extension. One can definitely become sore as if they took a hard yoga class and did not stretch. Picture walking around with your arms straight up in the air; same concept.

Shivering is a reflex response to keep our internal organs warm. when we shiver, we burn calories and produce the byproduct of heat. When we shiver, our muscle are obviously contracting over and over again. Again - overworked. Not to mention, if you are shivering you are putting your health at risk by not keeping your body warm enough.

You can prevent muscular discomfort by dressing appropriately, not sitting or sleeping under an air vent, or staying outside longer than you should.

12/11/2009

Why does Spa = $$$

Well, in most cases it is not the quality of the massage therapist you are paying for... Spas are notorious for employing mediocre massage therapists. Why? Well, that is a different topic for a different day. Nor is it the length of the session... Most spas offer 25, 50, and 75 minute sessions instead of the usual 30, 60 and 90. If they say the service is 30, 60, or 90 minutes, they usually tell you that 10-15 minutes of that time is used on your initial interview and changing time. I don't know about you, but it does not take me 10 minutes to take undress and get on a massage table. So why are the massages so much more money at a spa then with a private practitioner? It is all about the ambiance and experience. You pay more money for less time and less quality, buuuut you get to change into a comfy robe in a locker room where you lock all of your electronics away. Then you shuffle in your terry clothe slippers into a lounge where you may lay on a comfy sofa with your choice of beverage: a variety of teas, citrus water, juice, or sparkling cider. Perhaps a cookie, brownie or fresh fruit will be provided. You can enjoy these treats while you relax to the peaceful new age music and possibly watch a screen of fish swimming in the ocean. Then the therapist will take you back to their assigned room and offer a selection of oils that can be personalized by their aromatherapy (for an extra fee of course). After your OK massage where you still feel the tightness, but are content nonetheless, you shuffle back to the lounge and relax before re-entering the real world again. It takes multiple employees much more time to make sure all of this is enjoyable enough so you don't care that you still have that crook in your neck. This is why it costs so much more.

11/25/2009

Not Just the Turkey Suffers

Thanksgiving is a day of giving thanks and appreciating all that you have, yaddi yaddi yah....

It's also a day of pain, aggravation and stress. Some thing to remember for Thanksgiving so you are not left feeling with anything more than a little bloating from the food.

Stress - The planning, the organizing, the family politics... Do you feel it yet? Form previous blogs you are ware that stress does effect the body and our muscles. To avoid this, take some time to write a few lists so everything is in order. Try to make time for yourself this day by reading a book, listening to your favorite album, or going for a walk.

Cooking & Cleaning - Our kitchen counters are not set up ergonomically correct for bodies. So what? Well, with all of the slight bending and twisting, you could be in store for a lot of lower back pain. Think of this prolonged activity like a workout. Warm-up before you begin and stretch out afterwards. Try to cook and clean in intervals instead of all at once so your body gets a break. Also, ask friends and family to help (even if it is your mother-in-law) Your guests might appreciate getting up and doing something and you can keep each other company in the meantime.

11/12/2009

The Danger w/ Using TENS Machines

Sometimes clients come in with a very specific pain issue that they comment that their TENS machine did not work. Also, some clients visit a Dr. or chiropractor where this machine was hooked up to them and again, come back to me as there was no change in their discomfort. The problem with owning your own personal TENS machine, is that most people do not educate themselves as to when to actually use it. So in many cases, it results in worse spasms and more intense pain.

The usage of a TENS machine is based on the Gate Theory. http://en.wikipedia.org/wiki/Gate_control_theory_of_pain
In layman terms, the appliance works by "tricking" your brain into not feeling the pain, just the pulsing sensation of the electrode. OK, this makes sense, I rub my toe when I stub it on the coffee table... So why would it not work with a muscle spasm? With most muscle spasms, their occurrence stems from being over-worked or used incorrectly. When you electrically stimulate your muscle, you are actually making it worse by perpetuating the cause of the pain! There may be better applications for the TENS, but I am from the school of thought where you solve a problem by eradicating the cause of it. Not trying to mask it for a period of time. So what are you supposed to do instead? Of course, come see me and get a massage (that's a Captain Obvious) but you can also try stretching it out, work with heat and ice application or rolling a lacrosse ball or foam roller on the area.

10/29/2009

Toe-mato, Tomah-to

Did you ever wonder why I always refer to myself as a "Massage Therapist" then you may hear people occasionally say "Masseuse"? Is there a difference?? YES!

In the past 2 decades there has been a lot of advancement in the filed of massage therapy. Research on its efficacy as well as application have been performed and massage as been proven to be an asset in the medical community. 'Massage Therapist' is a title given to a medical professional that has the proper education and has obtained the legal licensing required by the state to legally and safely perform massage. Along with having the right education to obtain the license, one has to go adhere to strict continuing education requirements to uphold the license. This process is regulated on a state, not federal level. There are a few states where there is no licensing and anyone can say they are a massage therapist and I suppose can legally do so. These people may or may not have any education on anatomy to know where parts or, nor pathology to know not to hurt someone. This is very dangerous for a client to receive as well as damaging to the rest of us that have the medical training and background to work with injuries etc. These people are referred to as a "Masseuse". Also, when some states began their licensing they grandfathered in masseuses that have been practicing a certain length of time without requiring the appropriate education.

So as you can see, there is clearly a difference between a 'Massage Therapist' and a 'Masseuse'. In the states of Maryland, DC and VA there are licensing laws, so make sure anyone that works on you is a licensed Massage Therapist. And don't forget, try not to call your MT a masseuse, it's will make them cringe.

10/15/2009

Running & Rub Downs

There are a good 4 months from the spring thru the summer when I get many calls from runners or those training for marathons or triathlons. Massage is an incredible tool for those training for any athletic event. A real athlete spends a lot of time training, strengthening, stretching and preparing. This is pretty intense work. Massage is an excellent way to facilitate you staying with your training schedule.

If you overwork yourself one day, I can go in there and help repair the related muscle tissue and prepare them to getting back to work. Along those lines, I can also help reduce tightness and discomfort related to an already injured muscle group that is being exacerbated from the training. If an athlete is doing well and not having any problems, massage can work as a preventative measure. Massage will keep your muscles loose, speed up your recovery after training sessions, and help to flush out the built up metabolic waste as well deliver more oxygen and nutrients to your tired muscles.

I cannot stress the importance of massage during any atheletes career; whether it be a constant sport or training for a specific personal event.

10/01/2009

Master List

For those of you who like easy lists, here is your master list of massage benefits:

Reduces......
pain
stress
tension
muscle pain and tension
stiffness and soreness of overused muscles
mental strain
mild high blood pressure
adhesions and constrictions from injuries
side effects from cancer treatments
dead skin cells
softens scars
certain types of edema

Improves......
circulation
lymphatic flow
digestion and elimination
facial muscle tone
joint mobility and flexibility
fascia pliability
productivity
mental clarity
healing
sleep quality'
confidence and self control
recovery time after sporting events
muscle relaxation
liver function
breathing patterns
amount of nutrients to your body's systems

Relieves.....
mental and physical fatigue
headaches
some sinus issues
bronchial congestion

MASSAGE IS THE NEXT BEST THING TO EXERCISE AND REST!

9/18/2009

Psychological Benefits

Massage has some interesting psychological effects. The obvious is stress reduction. Massage promotes relaxation, deeper sleep, and provides a place for people to let go and not do anything. Regular massage makes people pay more attention to their bodies and therefor practicing better health. This in turn makes us feel more youthful and better energized. This awareness also helps one recognize muscular issues before they normally would. Being able to address this and take care of it gives people a more responsible and empowered view of their health. Especially if they listen to my lectures!! ;) Massage has also been proven to improve self-esteem and body image. Many doctors refer patients who are recovering addicts and those with eating disorders so that they may get used to feeling good in their bodies. Also, psychiatrists sometimes send abuse and trauma survivors to a massage therapist in order to feel what safe touch is again.

I am sure you have heard of companies providing chair massage for their employees... Besides the obvious reduction in workplace injuries, massage has been proven to reduce fatigue, anxiety, and absenteeism. It also has been proven to increase productivity, problem solving skills, alertness, speed, accuracy, and job satisfaction. No wonder most of the fortune 500 companies provide massage for their employees!

Other than the above, massage can make people feel invigorated, energetic, relaxed, happier, peaceful, and healthier. What more could you ask for?

9/04/2009

Other Physiological Benefits

Massage effects a number of other body systems besides the muscular.

Nervous System - Specific massage techniques can either stimulate or relax the nervous system. So if you need to come down from a hectic day, there are ways to provide a sedative effect and calm your body's reflexes down.

Circulatory System - I provided some examples last blog, but there are other quite interesting results from massage. It can stimulate blood flow through the deeper veins and arteries, increases the amount of blood stored in one's muscles, and overall improves the system which means less work for your heart. With massage, the whole blood-making process improves resulting in increased red and white blood cells.

Digestive System - Massage definitely gets "things" moving along. If you have ever expelled gas during a massage, fear not. You were not the first and will not be the last. Massage assists peristalsis in your intestines and helps speed up the elimination process. Having issues in this department? Let me know; some gentle abdominal techniques can be applied to assist peristalsis even more and having you moving your bowels in no time!

Immune System - Massage has been clinically studied to prove that it does assist in the healing process. it is well documented to aid in arthritis, recover from surgeries, lesson effects of chemotherapy, eliminate toxins and germs from the body etc. There are so many diseases that massage can assuage the side effects of the medication and/or the actual illness itself. i will be more specific when I do my list. A huge way this works is by massage relaxing people. When people are stressed, there is a whole chain reaction of hormones and change sin the body to cope with this fight or flight instinctual feeling. When we can get relaxed the effects of those changes are reduced. Also, we all know massage helps us sleep. Whether it is catching some z's during the session or finally achieving that good night's rest the following evening. When we sleep, our bodies are hard at work recovering from the day and repairing our body. So more sleep= feeling better.

8/21/2009

Benefits

This blog is the first of 4 installments in the "Benefits of Massage" series. It will cover the obvious physiological and the not-so obvious physiological and psychological. Then the 4th blog will be a nice easy reference list.

Primarily, massage stimulates the circulatory system. You cannot see this, but it is quite obvious to me . During the massage there can be slight reddening and warming of the skin called hyperemia. What is this increased circulation doing? it is bringing more oxygen and nutrients to your muscles and organs and taking away more lactic acid and other metabolic waste products. Also, it aids the lymphatic system in "flushing" out the toxins and free radicals in your body.

Massage helps to prevent and relieve muscle spasms and cramps. Therefor, it is an excellent technique for pain management and prevention. Regular massage causes muscles to become firmer and more elastic, at the same time relaxed. Muscles that are fatigued from exercise or over-use will restore much quicker via massage than with passive rest. Post injury, specific techniques can reduce and help to prevent build-up of scar tissue and lesions.

So whether you have muscle pain or discomfort from chronic pain, old injury, new injury, or an amped up workout, you can greatly benefit from receiving a massage.

8/07/2009

Massage & Weight Loss

I have had some clients ask if massage will help them loose weight, look thinner, or reduce cellulite. If this was a direct cause and effect independent of proper diet and exercise, I would probably be able to retire by now. Massage can assist with weight loss behaviors in promoting the above.

I am only going to discuss healhty weightloss as that is the only kind I will promote. When combined with proper nutrition and exercise, massage can aid in the weightloss process.

When increasing your frequency and load in the gym, it's very important to increase your recovery and self-care. Most don't. You need to have your muscles relaxed and elastic to be able to get the most out of your workout. If you're tight, the body is not functioning as well and it is going to affect your form and the amount you can get out of the workout. Massage will make sure that you do not accumulate too many knots, trigger points, or tight bands of muscle fiber.

Massage also stimulates the circulatory and lymphatic systems. While you are working out and eating healthier, massage will aid in delivering more oxygen and nutrients to your muscles and organs, as well as eliminating more lactic acid and other metabolic waste products. This is how it cleans out the "toxins".

Massage will, over time, make your muscles and skin more supple, elastic, and tone. By no means is it a magic wand..... So if you pair regular massage with a proper diet and exercise regime that you actually follow, than massage can aid in having a healthier looking body.

7/24/2009

"I think I am going to be sick...."

How many times have you said or thought that phrase in times of stress or anxiety? People do internalize stress and we do feel those emotions in our muscles. Keeping with the above statement. some people hold stress in and shows up physically in stomach aches, nausea, etc. Others when stressed voluntarily tighten their muscles. Some common ones are to hold your shoulders upward, or pull your shoulders in an interior position, or tightening up your abs so your torso curls in. Some people even tighten up their hip muscles (Freud knew a few things). This is a normal and common reaction to emotional stress. As a muscle specialist this makes me wince. As if we do not have enough ways to lock up our muscles, we have to worry about worrying? I am not doctor (I know my undergrad psych degree holds zero credit here) but if we could simply find another outlet, maybe our muscles won't be the whipping boy for our brains and hearts... Some things I do to relieve stress to avoid tightening up are: reading, blogging ;), working out, listening to my favorite music while doing absolutely nothing else, gardening, playing a board game with my husband and yes, even journal. I know you are thinking, gee when do I have time for that? I say even just 10-15 minutes of an activity like the above could help your body find another outlet for the stress so that it does not translate into your muscles.

7/10/2009

Ergo, My back!

Sometimes I wonder if my clients feel like teenagers. I have a lecture prepared for everything... whether it's about the importance of hydrating, stretching, posture, or exercising. It is for your own good. Wait, did I say that to a client or was that a flashback from my youth?? I tell you these things because I want you to free your muscles and free your life. Think about how nice life would be if you didn't wake up with a stiff neck or back, if you could run that extra mile, or you could spend longer outside planting flowers with your kids??? Massage only gives you the jump start into the right direction. It is then up to you focus and adjust your self care to really prevent the muscles from tightening up in the first place.

One way you can do this is to take a look at the ergonomics in your life. Having something set up ergonomically correct supports you maintaining proper posture and, in turn, using your body in a way it was designed to function. The reason I decided to take classes on how to advise clients with this, is that I can give sound advice. Instead of just showing you how to sit, I can now give sound and numerically ways to adjust your station. I am sure you read in my last newsletter that I pair this service with massages. It is not a money-making gimmick. It is because I genuinely care about each and every client and want each and everyone of them to eventually not need me. Yes, I want you all to keep seeing me, but I strive those visits to turn into something that you want to do for maintanance and general healthcare. Not because you are in pain and discomfort or cannot move. Since most of us spend a huge portion of our lives at the computer (myself included) I thought it was the perfect way to really be able to assist you in your journey to wellness.

So please, if you are interested in chaning your lot, try my service out! I promise I won't lecture or judge. I will simply list the adjustments to make and how to achieve them.

http://www.dcdeeptissuemassage.com/Ergonomics.html

6/30/2009

Facia......

For a visual, Fascia is the white filmy "stuff" you see when you prepare chicken. I like to refer to it as the wrapping paper of the body. Fascia is conenctive tissue that warps around your muscles and bones and keeps everything together in a nice not always tidy package. The reason why it is important to work on the fascis is that it is what connects all of our muscles together and is sometimes the tissue that connects the muscles on to their boney insertion. For example, the IT band. Everyone has heard of this structure, but I find most clients have bo idea what it actually is. The IT band is a strip of thick fascia that runs between and around and connects with muscles in the hip (2 muscle groups with 10 muscles), thigh (3 muscle groups with 14 muscles). This thick band of fascia then inserts on to the femur on the lateral side of the thigh.
http://www.paulmanley.co.uk/hip/itband2.jpg
Why is it so sensitive? it is essentially the insertion area of over 2 dozen of the bodies largest muscles!! If your IT is tight, work on loosneing up all of the hip and thigh muscles. Fascia generally works similar to this throught the body. In most circles (including massage therapists, anatomists, physiologists, etc) the tissue of fascia is just as important to work out and loosen up as is the muscles. I am doing this usually when you feel be doing slow long deep strokes (usually with the forarm).

6/19/2009

Working out with your massage.

Can you workout before a massage? Sure!
Can you workout after a massage? Why not?

But......

Massage is an excellent way to warm up before a good workout. You will most likely achieve more and repair quicker. There are 2 reasons to be very cautious while work out after a massage session. 1. That pesky reorganization period. Your muscles are reconfiguring to function slightly different than they were before the session. So when you are doing your exercises be quite conscious of your body mechanics and make sure you are doing everything properly. 2. You are so warmed up, you may have the tendency to overdue it. You may feel like you can go faster, push harder, lift more. Don't. Most likely you had a deep tissue massage with trigger point work. Your muscles do have to repair from this work. Adding an intense workout on top of that brings up the possibility that you will wake up quite sore the next day. So just take it easy with your workout. So stay hydrated and simply listen to your body.

Working out before a massage is great way to warm up for me! I will most likely be able to get deeper faster and easier leading to more work being accomplished. Again, you run the risk of being slightly sore; avoid this by staying hydrated and keep stretching!

6/05/2009

Twice a week? Perhaps.

Some people have requested to come in twice, sometimes 3 times a week to tackle a very specific issue. I usually do not allow this. There are some instances in where coming twice a week is suitable for the work we are doing. But this entails extremely specific and deep work.

The reason it is not necessary or even the best idea to make sessions so close, is that your body needs to adjust to the work we just finished. Like I said before, when our muscles are tight, the fibers are in constant contraction and therefor shorter. When this happens, the muscles are not able to function up to par and this is when other muscles help compensate the motions and you get a chain reaction of tightness and tension. During a massage, I work on loosening up the muscle fibers and releasing the Trigger Points. This will relax the muscle and therefor elongate the fibers, hopefully back to homeostasis. At this point, the muscles go thru what I like to call a "reorganization period". Basically, the original tight muscle is letting the other muscles know that it can do its job without any help. During this time your body has to adjust functioning differently in it motions. I like to give the body a few days to do this. Plus, I would like your body to get used to its new posture and being stretched more often. (Hopefully you are listening to my lectures and implementing them).

That being said, there are always exceptions to the rule. If you feel you need more constant work to keep up with a life-altering muscle issue, then we will discuss it and come up with a treatment plan.

5/23/2009

Policy

Along with a health intake, every new client signs a sheet listing my policies. It's posted on my website as well as framed in my office. Some of the policies I am quite strict, and some not so much. I fully support the Golden Rule: Do unto others as you would have done to you. I have specific policies so you know where I stand. Yes, I expect you to be on time and call in advance if you have a scheduling conflict, but you can also expect me to be there for you. I am always on time for you and you can depend on that. I thought I would go into each one explaining my reasoning for them and why they are so important.

Time - My policy is that if you are late, there may be an adjustment in time without an adjustment in payment. I am making a commitment to you by guaranteeing your appointment time and refusing all other requests once you have made the appointment. I appreciate your respect of my valuable time which has been saved just for you. Not only do you pay for my service, you are paying for my time. I am there to create a place just for you during that time. It takes time to do that, and it takes time to make sure you are properly educated in what is going on with your body and to answer all of your questions. My time is just as valuable as yours. Just as you expect me to be there for you at the time of your appt, I expect you to be there as well. If your appt. is at 3:30pm, I would ideally like you at my office a few moments prior to 3:30 so that you are on the table only a few minutes after 3:30. Of course, there are always exceptions and I do make them on occasion. It also depends on how late you are and if anyone is after you. If you are 5-15 minutes late and I have a break after you, no big deal, you'll most likely get the full amount of time. If you are later than 15 minutes, I won't give you any extra time on matter of principle. Also, if someone is right after you, it's not fair to make them late.

Cancelling an Appt - Please call me on my cell phone if you have to reschedule. I don't always have the opportunity to check my email during the day and my cell is not always reliable with keeping up. I know that sometimes you cannot make an appt. or you have to cancel. I do require at least 24 hours notice otherwise a 30% fee is charged. This is b/c I usually have a waiting list every day and if you cancel at the last minute, not only do I lose a portion of my salary for that day, but most importantly, someone else could be getting the care that they need. Again, exceptions are very occasionally made, but please call me as soon as you know and we will work it out. If I have time to fill the slot there will of course be no penalty. If you cannot make your appt. at the last minute, is there a friend or coworker that may benefit from the session? Have them take your place!

These policies may seem a bit strict, but I think it is important to be on the same page and have a mutual respect. I do have certian expectations of my clients, but you can have those same expectations of me. If I am sick I will get in touch the very moment I know it is too much to be able to work on someone.

You can always depend on me to be on time and waiting for you with a smile.

5/09/2009

Massage Guilt

Too often, a client announces that they have not done anything strenuous, or have laxed with their workouts and end up feeling guilty coming for a massage. OR they are in no pain or discomfort and are not sure why they are on my table. This massage guilt that they bring up actually makes me happy. If the client expresses that they do not have anything in particular to work on, this makes me believe that they actually listen to me and just might be implementing some of the adjustments I recommend.

Massage is an excellent way to assist in eradicating your aches and pains. It is also a wonderful tool in healthy body maintenance! If you come in with pain, it is too late and we both have to work extra hard to make you feel better. If you are already feeling great, then your tightness is much more manageable and we can then prevent it from getting to a point where it interferes with your life.

I understand that some like to use their massage sessions as part of a reward system for working out, meeting with a trainer, getting work done, etc. If you feel guilty getting the massage but not working out, think about this: Massage is the next best thing to working out. It aids in circulation of blood and lymph and helps remove the metabolic waste just as if you worked out. If you didn't finish that project, but you still came to your session, no worries. Massage has a number of psychologically boosting benefits. Chair massage in the workplace has had numerous studies showing that massage increases productiveness, alertness, motivation, etc. So after you get the massage and chill for a bit, you may be ready to tackle that project even better than before!

So please, don't ever feel guilty about coming in to see me. Your body and mind will greatly benefit from the session one way or another.

4/28/2009

Epson Salts

Epsom Salts ware originally from the waters of Epsom, England and named for the mineral compostition of Magnesium Sulfate Heptahydrate. Everyone wonders why Epsom Salts are always so highly recomended by doctors and alternative healthcare providers.... It is a natural way to feel better, and it is backed up by scientific facts. Epsom salts have been documented to reduce aching muscles, reduce infections, heal cuts, reduce colds and congestion, detox metals out of the body, and creates feelings of calm and relaxtion.

Quick facts on Magnesium:
~ second-most abundant element in our cells
~ fourth-most important positively charged ion in the body
~ regulates the activity of more than 325 enzymes
~ is needed for muscle control, electrical impulses, energy production, and elimination of harmful toxins
~ natural stress reliever - necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of calm and relaxation

Quick facts on Sulfates:
~ brain tissue formation
~ joins proteinsin the digestive tract
~ stimulates pancreas to help detox the body

I was recently critisized for not personalizing my blogs.... I have a huge container of Epsom Salts in my bathroom closet. The first time I used the salts in a soak was when I aquired an infection in a cut-too-short nail. My family Dr. gave me some antibiotics and told me to soak my finger in Epsom Salts. I thought he was crazy, but tried it anyways. My finger did feel better; the inflammation and soreness went down away. Since then, I pour a little into my baths when I want to relax. My tired feet wake up and my muscle aches slip away.


These minerals are hard to find and consume, but luckily, our skin can absorb them. So draw a nice warm bath, light a few candles, put on some soothing tunes and soak up!

4/14/2009

Post Partum Massage

Out of all the people I work on, there is one job that stands out. Motherhood. Not just being a mother, but more specifically, being a new mother. Caring for a baby is the most physically demanding job. Construction workers? Delivery people? Furniture moves? None come close...... The list of contorted positions a mother has to put herself in is endless. There is no ergonomic way to breastfeed, change diapers, lift your child, and place in and out of the car. Not to mention that all this is being done with a 15 pound infant. New mothers can acquire excruciating lower back pain from all of the lifting and turning, usually at the same time. This pain comes from low back muscles like the spinalis group (along the spine), quadratus laborum, and all of the many hip muscles. More common are upper body spasms in the shoulder, neck and arms. I have had clients flare up their Thoracic Outlet Syndrome while caring for their newborn (see blog on 2/3/09 for details on TOS).

Obviously massage can help alleviate all of the pain and discomfort due to these spasming muscles. Massage can also assuage the mother's emotions. Women go thru a whole gamete of feelings post partum and having the time and space to just be with oneself can help to relax and ground her during this time.

3/31/2009

Session Lengths

30, 60, 90 minutes. These are the typical lengths of a massage. Each 30 minute increment completely alters the type of massage one receives. 30 minutes is only enough time to work on 1 muscle group. This type of appt. is for someone that does not have the time for a full massage, but still needs work done. It's also a good alternative for those that need/want bodywork but do not want spend as much money. 60 minutes is the standard length of a massage session. There are a number of things we can do in an hour. We can do a full body and work on everything and also be able to focus on one area. I can focus on more than 1 area in the hour, however it depends on the muscle groups. 1 hour is not enough time to focus on the shoulder AND legs. There are 2 other options when receiving a 60 minute massage. 1. You can delete muscle groups to spend more time on others. For instance, if you are a desk worker and a runner, you may opt for me to not do your arms so I can apply that time on your legs. 2. We can spend the whole hour on one group. I do recommend this to some clients that need a lot of work done let's say on their upper body. If I spend the full hour on their shoulder, back, and neck, I can achieve more from deeper and more specific work. 90 minute sessions are for people that need/want a lot of deep work done on multiple muscle groups. You know that desk worker/runner I mentioned? They may not want delete any muscle groups from the session, in fact they may want deep work done on every group. 90 minutes is perfect for that. You do not have to be an athlete for 90 minutes, it is about what kind of work you want done and how detailed you want me to get at it. I have recently added a 75 minute session to the options. This is for somoene that needs a little more time than an hour but they don't want to spend the time or money on the full 90 minutes. This is an excellent way to get a little more work done without the lengthy commitment. Everyone always wants to know what I do. I get 90 minutes, always. Besides being a full time massage therapist, I work out a lot and also spend quite a number of hours on the computer doing work for my practice. I need/want deep and specific work done on all the muscle groups and I am not willing to give up any of them; 90 minutes it is.



There has developed an industry standard that has really disturbed me. There are places that do not give the full amount of time, in fact, that is their policy. Let's say you book a 60 minute massage. There are places that will refer to the session as 60 minutes, but fail to mention that the time includes your interview with the therapist as well as getting on and off the table. This can reduce the table time to 45-50 minutes!! This is not enough time to do a good job, nor is it ethical. This is done mostly in spas and chiropractor offices. I will give some spas credit, for they sometime mention in their brochures and sites that one's massage time includes what I have listed above, or they simply refer to a 60 minute massage as a 50 minute massage. At least you know what you will be getting... For the chiropractors I believe they shorten the time b/c of a different mindset. They see it as being in a doctor's office, so you are paying for 60 minutes with the therapist, not a 60 minute massage. In this circumstance, you are pretty much at the discretion of the therapist and what they seem as fit for your time. I strongly disagree with this practice. When I book a 60 minute massage, you better believe that I expect 60 minutes on the table getting work done. That is what I booked, that is what I am paying for, that should be what I get. If a place stipulates otherwise, that is fine, you are aware. But for those that just charge for the full time and cut it, that's false advertising and unethical.



In my office, if you book a 60 minute massage, you will be on my table receiving bodywork for a full 60 minutes. The time it takes for me to discuss your session and you getting on and off the table is booked into the appt. as extra time. I book a full 20 minutes extra w/ each appt. and 30 minutes for new clients. This is really how it's typically done and any deviation of this is poor service if you ask me. if you are late for your appt, depending on my schedule and how late you are, I may be able to give you the full time but chances are I won't. This will be specifically discussed before you get on the table so you are aware of what you will be receiving.



What I want you to take away from this is to be an educated consumer. If you pay for a certain service, you should receive it. If you are not sure, ask.

3/17/2009

Have a cold? Cancel your appt. & call me in the morning.

If you have a cold, are sick, just had a vaccination, or have an infection of any kind, please cancel your appointment!!

Regular massages can have a dramatic affect on the body and it's functions. Primarily, your circulatory system is going to get a boost during the massage and after. If you have any of the above, the massage could exacerbate it. So if you walk in my office feeling kinda crappy, you may wake up the next morning feeling much worse. This is the main reason why I will not work on you. Even if you decide you are OK with this type of reaction, morally I will not do that. Two other good reasons for you to stay at home; 1. I do not want the germs spreading to me nor my clients. 2. You will most likely not be comfortable or enjoy your massage anyways.

Easy reference checklist. If any of the below apply, please cancel your massage appt.:
~ taking antibiotics
~ cannot breathe through your nose
~ cannot stop coughing
~ you have a fever or a virus reducing your body temperature below normal
~ received a vaccination the day of appt.
~ any flu-like symptoms

So for you health, please stay home and rest.

3/03/2009

Is that Normal??

50% of clients ask me if what they are experiencing is normal. Like most of my replies, the answer is yes and No. ;)





It is always normal to feel what is going on in your body. That is why we have our nervous system; to give us warnings when something is off. Now let's focus more on muscles... With each muscular action we perform, there are a number of muscles that become engaged, so when 1 goes out it does effect many others. So you are not alone when your posterior shoulders (b/w shoulder blades etc) are tight, you will experience discomfort on your anterior shoulders (pectoralis muscles) when I work on them. People also want to know if particular pattern of muscle pain and tightness is "normal". It definitely is! Most of us have similar muscular makeup as well as similar types of jobs. Most of us these days have a job where we sit at a desk for hours and hours. it is quite "normal" for those people to experience problems with their shoulders, neck, and arms. it is common for people that have standing job to experience patterns of tightness in their low back, hips, and hamstrings. You are not alone in your discomfort and pain and the patterns they fall into. In fact, these patterns are heavily researched.





Now, here's the flip side. If you are experiencing pain or discomfort, this is your body's way of telling you that something wrong or "abnormal" is going on. Our bodies are constantly trying to remain in homeostasis or balance. They cannot function in a way they were designed to if something anywhere is out of balance. So when you start experiencing pain or discomfort in your muscles, it is your bodies way of telling you that they are tight and it is time you need to do something about it.





So in conclusion, you are like the rest of the population when you feel certain types of discomfort and pain patterns, however, this is not normal for the body.

2/19/2009

Non Smoking Section

It's hard to believe that with all of the research, people still smoke. Then again, I still consume my ice cream sundaes on a regular basis, and my thighs definitely prove the research on trans-fat and high glucose corn syrup.

We all have our vices that we know are bad, but need to continue anyways. I would never tell you what to put in your body, nor judge you on it. That is, just as long as it does not effect me or my practice. I hold every one of you with the highest esteem. When you are in my room, you are the only I thing I care about at that time. I do my best to come up with ways to make your massage session not only therapeutic, but also a relaxing retreat.

To ensure the best experience for all, please do not smoke or drink before your session. No cocktails with lunch or dinner and please no smoking within an hour of your appointment. Smokers and drinkers (even just one recent glass of wine) exude a smell. The chemicals from the substance comes out thru the pores and fills the room. Since I am a non-smoker, I really do not want to spend the next hour in a room that smells like we sat down and shared a smoke. Nor do I want the next client to think I am a smoker or attempt to relax in a room that smells of stale alcohol or cigarettes. Plus, massing someone under the influence of alcohol or drugs is illegal.

So enjoy life and by all means, enjoy your vices; but please don't share them with me. :)

2/16/2009

TMJ

TMJ, Temporomandubular Joint Disorder. SO many people suffer from TMJ pain and have no idea what actually causes it! The most common cause of TMJ discomfort is from grinding and clenching the teeth. This is most commonly done at night while we sleep, but can also occur throughout the day when we are stressed. One of the most popular treatments is the purchase of a mouthguard from one's dentist. This apparatus is extremely important on many levels. First of all, it protects the enamal of your teeth. With constant grinding and clenching, the tooth itself can wear aware quite fast; leading to tooth loss, nerve damage, etc. Second, the mouthguard helps to reduce the habit. Our brain gets a feeling of satisfaction from feeling the 2 layers of teeth together. This is why this behavior increases during times of stress. The mouthguard places a layer of material between the teeth so that brain cannot get that stress relief it is looking for. Over time, our brain will find another outlet. I know they are expensive, but it is worth it. I wear a mouthguard and can feel a major difference if I skip a few nights. I have tried the ones from a regular drugstore and there is no comparison. I chewed right thru it within a few days. I have had my current mouthguard for 5 years now.



So what does a massage therapist have to do with a disorder that effects the teeth? Plenty!! if you suffer from this, you know about the headaches and neck pain. off the top of my head the list of muscles TMJ effects are the temporalis, masseters, pterygoid group, sternocliedomastoid, scalenes, splenius group, occipitals, etc. The referral pain from these muscles can lead to various types of headaches, neck pain, muscle stiffness, clicking and popping of the jaw, tinnitus (ear ringing), mock sinus infections, dizziness, blurred vision, etc. Trigger point work in the superior shoulder, neck, scalp, and face can make a world of difference if you suffer from TMJ. It helps to reduce the pain and over time, eradicate it.



Some other tips to help alleviate the pain is in prevention. It helps to not chew gum, avoid chewy dough (like on thick pizzas or hoagies), nail biting, etc.



Check out this blog to learn some TMJ self massage. The video is pretty good. I recommend NOT opening and closing your mouth during the massage like the therapist says. http://vids.myspace.com/index.cfm?fuseaction=vids.individual&VideoID=7196758

2/03/2009

Thoracic Outlet Syndrome

Thoracic Outlet Syndrome (TOS) is an umbrella term for multipe disorders arising from entrapment of the brachial plexus or the subclavian artery and/or vein. The brachial plexus is the webbing of nerves that goes down into your arm affecting your neck, shoulder and arms. TOS can be identified by pain in the neck, shoulder and/or arm, muscle spasms, headaches, numbness and tingling of the fingers, weakness in the arm and hand.



The most common people to suffer from this condition are those that have obtained neck injuries in car accidents, but more often are those that sit at a non-ergonmically set up desk. Why the desk workers? Typically the average computer worker does not sit with proper posture, nor has their work station set up ergonomically. The repetitive motions and behaviors from this starting position over-work and tighten muscles that can entrap these nerves and blood vessels.



You can do a lot to prevent TOS from occuring or from getting worse. Those of you that have been to my office know the lecture well; watch your posture and stretch. One's posture is so importnant!! if you sit down and are automatically slunched over or extending your neck, you are then moving from an incoorect starting position. It is impossible for any other movement to be ergonomic after that. Also, while you are in that incoorect body position, your muscles are isometrically contracting and are going to get over-worked and subsequently tighten up and spasm. I cannot stress enough the importance of proper posture at your workstation.



I tell all of my clients to treat their job as if it were a workout. Warm up and stretch. That's it; it is that easy. If you were to play tennis for 8/9 hours straight, I would hope you would warm up your body prior, and take frequent breaks to stretch out related muscles. The same goes for your job. if you are going to sit at your desk all day, warm up before hand. This means do some shoulder rolls or close the door to your office and do some kickboxing punches. it is also quite important that you stretch constantly throughout the day. if you cannot remember, pair it with another behavior. For instance, every time you get up to use the restroom, strecth before you sit back down. You can also program your computer to remind, like it does for meetings and appts.



As a Neuromscular Massage Therapist I can go into the related muscles (scalenes, levator scapula, pec major and minor, etc) and work out the Trigger Points associated with TOS to assist relaxing and lengthening the muscle tissue. With massage, posture, stretching and sometimes physical therapy Thoracic Outlet Syndrome can be alleviated and can be eradicated. But it is hard work and you have to do your part in the healing process as well as prevention.

1/20/2009

Why Are You Working On My Neck When My Thumb Hurts?

The term 'Trigger Point' is thrown around a lot in my office. Most clients are confused as to what exactly one is and is it the same as a knot.

Yes and No.

Yes - They both are pretty much the same physiologically. Get ready for the anatomy lesson; A sarcomere is a microscopic unit of tissue that is part of a muscle fiber that is responsible for contracting. Contraction occurs in a sarcomere when its two layers come together and interlock. Millions of sarcomeres have to contract in order for a particular muscle to move in the slightest. A trigger point and/or knot occurs when sarcomeres are chemically prevented from releasing from their interlocked state. Typically, a muscle works by its sarcomeres acting like tiny pumps, contracting and relaxing to circulate blood and nutrients, as well as getting rid of waste products. When a sarcomere holds their contraction, blood flow halts in the immediate area. The resulting oxygen starvation and accumulation of the waste products of metabolism aggravates the TP/knot and begins a painful cycle of pain and energy crisis in the cells.

This occurs from over use (repetitive motions or strenuous workout), under use (laying on the couch sick for a week), or improper use (poor posture and ergonomics).

No - A knot is merely multiple sarcomeres locked up in the muscle tissue causing acute discomfort. Trigger Points are more complex. Not only is acute discomfort possible, but also referred pain into other areas of the body, tenderness, muscle weakness, motor dysfunction, and autonomic phenomena (sweating, ticklish, ear ringing, burning, numbess, etc.)

As a neuromuscular therapist, I primarily focus on TP's and their tested patterns to facilitate you feeling better. This is why I ask so many questions and require working on multiple muscle groups in order to troubleshoot your complaint.

1/06/2009

Run, Tight Boy, Run!

I don't know about you, but as soon as my MT leaves the room I rush to remove my clothes and make a mad dash for the table. What if they knock and I am not done yet? What if they come in and I am in the middle of the room with no clothes on? These are fears I have before and after the session. I should know better.....



For those of you that have are scared of the same, I assure you this will never happen. After our initial interview, I slowly walk to the restroom to wash my hands and sometimes to use the facilities (there are no bathroom breaks for massage therapists!). When I meander back, I quietly listen at the door. Do I hear movement? Were those footsteps over to the table. How long will they wrestle with the draping until they are comfortable? When all of these sounds have disappeared and I hear a long loud sigh, I knock and wait for your response. Then and only then will I walk into the room.



After the massage is a different story. I wait until you get off the table, get dressed, and decide to open the door yourself. I must wash my hands and arms after the massage, so when I say, "Take your time." I really mean it. Just don't take too long.... ;)