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.

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.

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.

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.

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.

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!

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?

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.

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.

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.

"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.