Staying Fit With Massage Therapy This Summer

The warmer months are a great time to be outdoors and active. Here are three ways massage therapy can help you stay fit—both mentally and physically—this summer.

1. Stay in the game. Whether you’re marathon training or participating in a kickball league, massage can reduce muscle tension, improve exercise performance and prevent injuries.

2. Unwind. Summer is often busy, so take care of your mental health and wellness. Studies show that massage therapy can reduce significantly on physical and psychological levels.

3. Manage aches and pains. Is yard work bringing you down? Massage therapy can reduce lower back pain, ease the symptoms of arthritis and help chronic neck pain.

Massage and Summertime

Massage therapist's hands and thumbs putting pressure on a person's lower back

Many of us are now eagerly engaged in getting our gardens planted, our yards mowed, and our flower beds cleaned up from our long and very wet winter. We may also be experiencing new aches and pains from muscles and joints that haven’t been utilized in quite this way for many months. This is a good time to consider massage therapy to keep you going and to keep your muscles, bones, and connective tissue in good working condition. Here are some of the many benefits massage therapy provides.

Relieves stress, pain, pain induced anxiety, and muscle congestion
Improves range of motion increasing flexibility and muscle tone
Improves sleep patterns
Improves metabolic waste removal strengthening immune function
Improves alertness
Reduces swelling
Clears thinking
Encourages faster healing time
Relieves tension headaches
Provides a sense of well-being
Reduces fatigue
Supports white blood cell proliferation aiding our immune system
Reduces depression
Relives symptoms of nausea and vomiting for the cancer patient
Enhances body image

Equally important as the season changes is to maintain adequate hydration. Muscles and tissues require lots of fluids as well as good wholesome nutrition to function properly and to avoid spasms and sprains. When we work or exercise hard our muscles build up lactic acid. This is normal but often can become lodged within the tissues when spasms or strains occur. This creates those painful “knots” we often experience that can shorten our range of motion as well.

Massage therapy can release these pockets of lactic acid and return muscles to their optimal best functioning. If left unattended, lactic acid can become more toxic to the body. This causes an inflammatory response by the immune system and the pain cycle advances.

A professional massage therapist will apply the right kinds of techniques to muscles and joints to release tightness, cramping, spasms, and knots. Oftentimes you will only require what I call “regional massage” – working on shoulders, necks, arms, backs, or legs only rather than a whole-body massage. These shorter sessions are just as effective in providing the benefits of massage, feel great, and are affordable.

Keep yourself going great all summer, consider regional or full body massage to be your optimal best, and complete all your summertime tasks with ease and comfort.

10 Massage Questions You Might Be Embarrassed To Ask

woman holding her hands over her face embarrassed

Am I supposed to tip?

If you get a massage at a spa or hotel, a 15% to 20% tip is standard if you were pleased with the services. On the other hand, there are no real ground rules or norms when it comes to massage in a medical setting. If you’re not sure, don’t be afraid to ask if tipping is customary. You can call ahead to ask if you don’t want to do it face to face. If tipping isn’t the norm, you can always show your appreciation by referring friends, family, and co-workers to the massage therapist.

Am I supposed to take off my underwear?

Many people prefer to keep their panties or briefs on during a massage, while others prefer to be completely nude. It’s up to you. If your problem areas are your lower back, hips, buttocks, or groin, tight-fitting underwear can sometimes get in the way of massage work, but a thong for women or briefs for men should do the trick. In North America, if you do remove your underwear, licensed massage therapists must ensure that you are always properly covered by a sheet or towel. Only the area being massaged will be uncovered.

What if I realize I’ve drooled?

Many people fall into a peaceful slumber during the massage but when they wake up, they notice a pool of drool on the pillow or massage table. This is very common. It often happens when people are being massaged while lying face down on the massage table. Don’t be afraid to ask the massage therapist for a tissue.

Will the massage therapist be there when I undress?

In North America, the massage therapist will leave the room so that you can remove your clothing and lie on the massage table (usually face down) under the top sheet.

Don’t rush or worry that the massage therapist will walk in on you — the massage therapist knocks and asks if you are ready before entering the massage room.

Should I talk during the massage?

Although some people prefer to talk throughout the massage, don’t feel like you have to make conversation with the massage therapist. After all, you’re having a treatment, you’re not at a cocktail party! Feel free to close your eyes and relax, which is what most people do.

Deep tissue massage and sports massage are just some of the types of massage that require more feedback. The massage therapist often works on deeper layers of muscle and will want to ensure that the pressure is not uncomfortable.

Be sure to speak up if:

The room is too hot or too cold
You experience pain
You have any questions related to the massage
There’s anything you forgot to mention during the consultation

What if I get an erection?

Some men avoid massage therapy because they worry that they’ll get an erection. Or they get the massage but are unable to relax during the massage because of this fear. But there is no reason to be embarrassed. It’s perfectly normal for men to get an erection during a non-sexual, therapeutic massage. Gentle touch administered to any area of the body can activate the parasympathetic nervous system and cause a partial or full erection. Your massage therapist (male or female) understands this and will generally ignore it. If you are still worried, you may wish to wear a men’s bikini bathing suit during the massage, which provides more support than boxers.

How do I know if it’s a legitimate clinic?

Although you might think massage parlors that offer sensual or erotic massage may look obviously seedy, it can sometimes be difficult to spot these places. If you’re trying a new clinic or spa, it’s a good idea to call first and ask these questions:

Do you offer therapeutic massage?
Is the massage therapist certified or licensed?
Do you require a health questionnaire of your clients?

The pressure isn’t deep enough, but I don’t want to insult the therapist’s technique. What should I do?

Communicate openly with the massage therapist. Keep in mind however that it’s a myth that massage therapy has to hurt to be effective. Some of the most effective types of massage therapy are gentle and do not involve deep pressure or pain. In fact, too much pressure can cause muscles to seize up. Here is a good rule of thumb — on a scale of one to ten where one is no pain and ten is extremely painful, the pressure should always be less than seven.

I’m self-conscious about a certain part of my body and don’t want the therapist to see me. What can I do?

People are self-conscious for various reasons. Some of the more common concerns are:

I’m overweight.
I have excessive hair growth on my body.
I’ve got acne on my face or back.
My feet are ugly.
I have scars.

Being self-conscious should never keep you from seeking health care, whether it’s visiting your doctor or seeing a massage therapist.

I’d rather see a female therapist. Should I request this?

Some men don’t feel comfortable having a massage by a male massage therapist. It may be due to outdated social and media stereotypes of the profession or the fear of getting an erection during the massage.

Some women also prefer a female massage therapist because they say they feel more comfortable.

This doesn’t just apply to massage therapy. A University of Michigan study found that 43 percent of women preferred a female doctor for a colonoscopy. Of these women, 87 percent said they would be willing to wait more than 30 days to get an appointment with a female colonoscopist, and 14 percent would be willing to pay more for one.

That’s why I believe it’s important to challenge your preconceptions. Here are some tips to help you:

If you see other practitioners in the clinic or spa, ask if you could meet the massage therapist before you book the appointment.
Try booking a massage at a health club or a clinic, where there’s usually a higher percentage of male clientele and staff.
You may wish to start with an active form of massage, such as deep massage or sports massage, or a type of massage that is done fully clothed, such as shiatsu or Thai massage.

Pregnancy Massage

massage-therapist-massaging-pregnant-womans-side

Therapeutic massage has been used for centuries to improve overall health, reduce stress, and relieve muscle tension. Massage and pregnancy have often received ambivalent responses from the health community regarding the safety and purpose of massage during pregnancy. Modern investigation and research are proving that prenatal massage therapy can be a very instrumental ingredient in women’s prenatal care and should be given careful consideration.

Benefits Of Prenatal Massage

Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health. Massage therapy addresses different needs through varying techniques, one of which is called Swedish Massage, which aims to relax muscle tension and improve lymphatic and blood circulation through mild pressure applied to the muscle groups of the body.

Swedish Massage is the recommended prenatal massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts during pregnancy.

Hormone regulation

Studies done in the past 10 years have shown that hormone levels associated with relaxation and stress are significantly altered, leading to mood regulation and improved cardiovascular health, when massage therapy was introduced to women’s prenatal care. In women who received bi-weekly massages for only five weeks, hormones such as norepinephrine and cortisol (“stress hormones”) were reduced and dopamine and serotonin levels were increased (low levels of these hormones are associated with depression).

These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The evidence points strongly to maternal and newborn health benefits when therapeutic massage is incorporated into regular prenatal care.

Reduction of swelling

Edema, or swelling of the joints during pregnancy, is often caused by reduced circulation and increased pressure on the major blood vessels by the heavy uterus. Massage helps to stimulate soft tissues to reduce the collection of fluids in swollen joints, which also improves the removal of tissue waste, carried by the body’s lymph system.

Improvement of nerve pain

Sciatic nerve pain is experienced by many women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves. Massage therapy addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced a significant reduction in sciatic nerve pain during pregnancy through regular massage.

Other potential benefits of prenatal massage:

Reduced back pain
Reduced joint pain
Improved circulation
Reduced edema
Reduced muscle tension and headaches
Reduced stress and anxiety
Improved oxygenation of soft tissues and muscles
Better sleep

Precautions For Prenatal Massage?

As with any therapeutic approach to pregnancy wellness, women should discuss massage with their prenatal care provider. The best way to address the risks of prenatal massage is to be informed and to work together with knowledgeable professionals.

Body position during prenatal massage

Many professionals consider the best position for a pregnant woman during massage is side-lying. Tables that provide a hole in which the uterus can fit may not be reliable and can still apply pressure to the abdomen, or allow the abdomen to dangle, causing uncomfortable stretching of the uterine ligaments. Consult your massage therapist before your first appointment to verify what position they place their clients in during the massage.

Seek an appropriate massage therapist

It is important to seek care from a certified prenatal massage therapist. Certified therapists have received training beyond the national standards for massage therapists and know how to address specific pregnancy and massage needs and sensitive areas of the body.

Be aware of sensitive pressure points

Trained prenatal massage therapists are aware of pressure points on the ankles and wrists that can gently stimulate pelvic muscles, including the uterus. Certified prenatal massage therapists are trained to avoid very specific and intentional pressure to these areas during pregnancy. Any woman who has experienced pre-term contractions or consistent Braxton-Hicks contractions should alert her therapist to that fact so that pressure points can be avoided completely.

Women with the following conditions should speak with a health care provider prior to receiving a massage:

High risk pregnancy
Pregnancy Induced Hypertension
Preeclampsia
Previous pre-term labor
Experiencing severe swelling, high blood pressure, or sudden, severe headaches
Recently gave birth

Is Prenatal Massage Safe Throughout The Entire Pregnancy?

Women can begin massage therapy at any point in their pregnancy – during the first, second, or third trimester. Many facilities will refuse to offer massage to a woman who is still in her first trimester because of the increased statistics for miscarriage associated with the first 12 weeks of pregnancy.

Prenatal Massage As Part Of Prenatal Care

The benefits of massage can improve overall prenatal health for many pregnant women. Along with the guidance and advice of a prenatal care provider, massage therapy can be incorporated into routine prenatal care as an emotional and physical health supplement proven to improve pregnancy outcomes and maternal health. Consult with your midwife or obstetrician before beginning any new therapeutic practice.

Book Your Massage ASAP!

Woman-looking-at-camera-lying-on-a-massage-table-with-candle

There’s no denying a massage is calming — until you start feeling guilty for indulging in a little special treatment.

A small new study excuses us all from the guilt: Massage therapy isn’t just a way to relax, it’s also a way to alleviate muscle soreness and improve blood flow, according to recent research.

Other benefits of massage have long been touted, but research is usually limited. Still, we think there are some pretty good reasons to book an appointment ASAP.

Massage can reduce pain.

A 2011 study found that massage helped people with lower back pain to feel and function better, compared to people who didn’t get a rubdown. That’s good news for the eight in ten Americans who experience debilitating back pain at least once in their lives, Time.com reported.

“We found the benefits of massage are about as strong as those reported for other effective treatments: medications, acupuncture, exercise, and yoga,” Dan Cherkin, Ph.D., lead author of the study, said in a press release.

Massage also seems to lessen pain among people with osteoarthritis.

It can help you sleep.

The calming treatment can also help you spend more time asleep, according to research from Miami University’s Touch Research Institute. In one study of people with fibromyalgia, 30-minute massages three times a week for five weeks resulted in nearly an hour more of sleep, plus deeper sleep, she said.

Massage may ward off colds.

There’s a small body of research that suggests massage boosts immune function. A 2010 study, believed to be the largest study on massage’s effects on the immune system, found that 45 minutes of Swedish massage resulted in significant changes in white blood cells and lymphocytes, which help protect the body from bugs and germs.

It could make you more alert.

At least one study has linked massage to better brainpower. In a 1996 study, a group of adults completed a series of math problems faster and with more accuracy after a 15-minute chair massage than a group of adults who were told to just sit in a chair and relax during those 15 minutes.

Massage may ease cancer treatment.

Among patients receiving care for cancer, studies have noted multiple benefits of massage, including improved relaxation, sleep, and immune system function as well as decreased fatigue, pain, anxiety, and nausea.

It may alleviate depression symptoms.

A 2010 review of the existing studies examining massage in people with depression found that all 17 pieces of research noted positive effects. However, the authors recommend additional research into standardizing massage as a treatment and the populations who would most benefit from it.

Massage could help with headaches.

The power of touch seems to help limit headache pain. A 2002 study found that massage therapy reduced the frequency of chronic tension headaches. And in a very small 2012 study, 10 male patients with migraine headaches noted significant pain reduction after neck and upper back massage and manipulation. You may even be able to reap the benefits without seeing a professional: Start by applying gentle pressure with your fingertips to your temples, then move them in a circular motion along the hairline until they meet in the middle of your forehead, WebMD reported.

Stress reduction is scientific.

Between the dim lights, soothing music, and healing touch, it certainly feels like stress melts away during a massage, but research suggests a very literal reduction of cortisol, a major stress hormone. Chronically high levels of cortisol can contribute to serious health issues, like high blood pressure and blood sugar, suppressed immune system function, and obesity.

Beating the Winter Blues

Woman-lying-on-a-massage-table-with-a-wintry-scene-viewable-through-a-window-behind-her

Beating the winter blues can be as simple as booking an appointment with your massage therapist.

Massage is good medicine—capable of alleviating stress, easing lower back pain, and reducing tension headaches.

Three ways massage can raise spirits as the thermometer drops

1. Alleviate Holiday Stress—Don’t let your to-do list ruin the most wonderful time of the year. Massage therapy has been shown to help address stress and anxiety while simultaneously addressing some of their physical repercussions.

2. Relieve Lower Back Pain—Whether back pain stems from holiday travel or shoveling snow, research has shown that massage therapy provides superior functional outcomes and symptom improvement over those who do not utilize massage.

3. Ease a Headache—Tension headaches aren’t on anyone’s wish list. Research indicates that those who receive massage therapy experience a decrease in the physical pain as well as the emotional distress associated with the headache.

The Elderly and Massage

Massage for the elderly has various physical and mental benefits, which results in the improvement of health and general well-being. The techniques used for senior citizens differ greatly from those used with younger individuals so massage therapists strive to understand those differences in order to better treat their patients.

The National Certification Board for Therapeutic Massage and Bodywork has been at the forefront of the promotion of massage for the elderly for many years. The board promotes massage as a treatment for the management and prevention of age-related diseases and views it as a good alternative to less natural pharmaceutical treatments. With regular massage, the quality of life is greatly increased, allowing the older patients to feel younger, healthier, and balanced.

Massage for the elderly involves gentle stroking, kneading, and the application of light pressure on specific points. Studies by the Touch Research Institute show that massage facilitates communication and relaxation, and is, therefore, effective therapy in the treatment of Alzheimer’s patients. The manipulation of specific points on the body has also been shown to promote the natural lubrication of joints, greatly assisting in the pain management of patients suffering from the stiffness of arthritis.

Therapists administering massage for senior citizens are also trained to incorporate stretching in the massage session. The specific stretching technique involves the application of just enough pressure on the joints, soft tissue, and muscles to make the massage safe for an older individual while still retaining its efficacy. Patients greatly benefit from massage by gaining an increased range of motion, strengthening of muscles while reducing tension, and a higher quality night’s sleep. Those who undergo regular massage have reported sleeping deeper and for longer, which allows the body time to regenerate and repair itself, resulting in an overall state of greater well-being. Massage also improves posture and reduces tension that accumulates in the muscles over many years. This not only assists seniors in obtaining higher quality rest but also helps them avoid and manage painful age-related conditions, such as degenerative disc disorder and spinal stenosis.

Studies have shown that the effects of aging take place faster in people lacking mental stimulation and who engage in little physical activity. Further studies have shown a link between a reduction in physical activity to an increase in depression, which leads to many age-related diseases and conditions. Due to the connection between the physical and mental, any treatment for the aged should aid in improving the balance between the two. By manipulating the body and stimulating the mind, massage provides the perfect balance needed for an individual’s health to thrive.

Prepare for a Deep Tissue Massage

A deep tissue massage near Branson, MO is being performed at Precision Wellness as the therapist's elbow is applying soothing pressure and massaging a black man's back

How Do I Prepare For a Deep Tissue Massage?

A deep tissue massage varies greatly from a Swedish or sports massage. While the goal of a Swedish massage is to use long strokes to relax you, a deep tissue massage uses forceful, deep strokes to work deeper muscles and connective tissues. The goals of deep tissue massage are to target deep muscles and break up knots, improve muscle positions, and release built-up toxins.

Step 1

Do research to find a good massage therapist. Call massage businesses in your area to inquire about a the credentials of their staff. In addition to a certificate and license to practice massage, ask about how long the individual has been performing massage services. You could also ask your doctor to recommend a therapist.

Step 2

Prepare relevant health information for the therapist. A deep tissue massage can be somewhat uncomfortable. If you have any pain in your body or injuries, this is information the therapist will need to know. Preparing the information ahead of time will ensure you do not forget anything when you are at your appointment. You may also choose to include information pertaining to any allergies you have or preferences on aromatherapy scents.

Step 3

Drink water. Deep tissue massages are designed to break up knots and adjust your muscles. They also release toxins from the muscles, which might make you feel fatigued or nauseated after a massage. Staying well hydrated by drinking water before and after the massage will help alleviate these symptom

Step 4

Take a warm shower before the massage to loosen up your muscles and help put you in a relaxed state. A fresh, clean body will also make the experience more pleasant for your massage therapist.

Step 5

Wear loose, comfortable clothing to the massage appointment. This will help you continue to feel relaxed and make the process of undressing easier. You may also feel sore or tender following the massage, so loose clothing will be more comfortable to wear.

Warnings

Generally, massages are safe if performed by a trained professional massage therapist. However, if you have unexplained pain, cancer, blood clots, fractures, arthritis, or osteoporosis, consult a doctor before receiving a massage. Also, check with your doctor if you are pregnant or nursing.

Get In Touch With Massage

Massage is no longer available only through luxury spas and upscale health clubs. Today, massage therapy is offered in businesses, clinics, hospitals and even airports. If you’ve never tried massage, learn about its possible health benefits and what to expect during a massage therapy session.

What is massage?

Massage is a general term for pressing, rubbing and manipulating your skin, muscles, tendons and ligaments. Massage therapists typically use their hands and fingers for massage, but may also use their forearms, elbows and even feet. Massage may range from light stroking to deep pressure.

There are many different types of massage, including these common types:

Swedish massage. This is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.
Deep massage. This massage technique uses slower, more-forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.
Sports massage. This is similar to Swedish massage, but it’s geared toward people involved in sport activities to help prevent or treat injuries.
Trigger point massage. This massage focuses on areas of tight muscle fibers that can form in your muscles after injuries or overuse.

Benefits of massage

Massage is generally considered part of complementary and alternative medicine. It’s increasingly being offered along with standard treatment for a wide range of medical conditions and situations.

Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress, pain and muscle tension.

While more research is needed to confirm the benefits of massage, some studies have found massage may also be helpful for:

Anxiety
Digestive disorders
Fibromyalgia
Headaches
Insomnia related to stress
Myofascial pain syndrome
Paresthesias and nerve pain
Soft tissue strains or injuries
Sports injuries
Temporomandibular joint pain

Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often involves caring, comfort, a sense of empowerment and creating deep connections with their massage therapist.

Despite its benefits, massage isn’t meant as a replacement for regular medical care. Let your doctor know you’re trying massage and be sure to follow any standard treatment plans you have.

Risks of massage

Most people can benefit from massage. However, massage may not be appropriate if you have:

Bleeding disorders or take blood-thinning medication
Burns, open or healing wounds
Deep vein thrombosis
Fractures
Severe osteoporosis
Severe thrombocytopenia

Discuss the pros and cons of massage with your doctor, especially if you are pregnant or have cancer or unexplained pain.

Some forms of massage can leave you feeling a bit sore the next day. But massage shouldn’t ordinarily be painful or uncomfortable. If any part of your massage doesn’t feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage.

In rare circumstances, massage can cause:

Internal bleeding
Nerve damage
Temporary paralysis
Allergic reactions to massage oils or lotions

2015 Massage Resolutions

Massage therapy has myriad health benefits that can help you stay on track with goals for the new year. Resolve to include massage therapy in your 2015 health regimen!

Reach Your Goals

1. Get active. From beginner atheletes to elite professionals, massage therapy has been shown to have major benefits, including enhanced performance, improved conditioning, faster recovery, injury prevention and assistance in maintaining peak fitness.

2.Sleep better. Inadequate sleep is associated with a number of medical conditions, and can negatively impact a person’s overall health. Some research sheding light on how massage therapy can be used to help people who have difficulty sleeping.

3.Manage stress. Stress takes a toll on your health and quality of life. Studies show that massage can reduce stress significantly on physical and psychological levels including decreased blood pressure and heart rate, as well as significant changes in emotional states.

4. Improve your overall health. Research shows massage therapy can play an important role in your health regimen. Pain management, increased immunity and stress reduction can positively affect your health and wellness.

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