Author Archives: Monica

A Cornerstone of Health

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Why Now, More Than Ever, You Need a Massage
While you may be tempted to trim your wellness budget when economic times are tough, now more than ever, massage should play a role in reducing stress and strengthening the health of Americans.

When you feel your best, you are more likely to be able to face the challenges difficult times present. With greater health and peace of mind, you can face difficulties with poise, clarity of purpose, and strengthened emotional reserves.

Truly, massage is more than a luxury–it’s a vital part of self-care that has a positive ripple effect on us as we work, play, relax, live life, and care for others.

Invest In Yourself, Invest in Those You Love In economically challenging times, it is vital to invest in preventative health care. The last thing you want is to get sick, have to take time off of work, and pay expensive medical bills. Staying healthy means maintaining your ability to take whatever life has to throw at you. Besides lowering stress levels and, in turn, reducing the risk of stress-related illnesses, massage also boosts immunity, helping you fight colds, flu, and other viral infections.

Following is a sampling of a long list of bodywork benefits:
– Ease anxiety.- Reduce the flow of stress hormones.- Improve sleep.- Boost the immune system.- Build energy levels.- Reduce fatigue.- Foster concentration.- Increase circulation.- Develop self-esteem.- Reduce frequency of headaches.- Release endorphins.

And if you think about it, massage is an excellent value. The price of massage has remained stable in recent years, as the cost of movies, dining out, and sports events has risen. Which of these has the power to improve your health and your outlook on life?

The positive effects of regular massage can have far-reaching effects in many areas of your life.

At Home Massage therapy will also help families under stress create healthier households with clear-thinking and more relaxed moms and dads. Children are very sensitive and often pick up on tension in a household; parents who are taking care of themselves are more likely to be better caregivers and provide a sense of security to their kids. This goes for caregivers of aging parents and other family members.

At Work The health benefits of massage can help forestall illnesses and lost work time, especially when you may be asked to produce more with fewer resources. Decision-making skills will be better and your performance is likely to be improved with a clear focus and more energy.

A hint for the boss: Research shows employees exhibit less stress and improved performance when given twice-weekly, 15-minute massages in the office!

For Health Conditions Those with already existing health conditions can continue to reap benefits in the following ways. And proactively caring for health through massage may help reduce costly doctor visits and use of prescription and over-the-counter medications.

Research shows:
– Massage can reduce sports-related soreness and improve circulation–good to know when you may be exercising more to reduce stress.

– Deep-tissue massage is effective in treating back pain, arthritis, osteoarthritis and fibromyalgia. Fibromyalgia patients receiving massage also have less pain, depression, anxiety, stiffness, fatigue, and sleep problems.

– Massage reduces symptoms of carpal tunnel syndrome.

– Oncology patients show less pain, fatigue, nausea, anxiety and depression following massage therapy.

– Stroke patients show less anxiety and lower blood pressure with massage therapy.

– Massage therapy is effective is reducing post-surgical pain.

– Alzheimer’s patients exhibit reduced pacing, irritability and restlessness after neck and shoulder massage.

– Labor pain. Massage during labor appears to reduce stress and anxiety, relax muscles and help block pain. Some medical professionals believe massage also reduces tearing, shortens labor, reduces the need for medication and shortens hospital stays.

– Preterm babies receiving massage therapy gain more weight and have shorter hospital stays than infants not receiving massage.

– Massage is beneficial in reducing symptoms associated with arthritis, asthma, high blood pressure, and premenstrual syndrome.

There is now a body of research to support the benefits listed above. But there’s no greater testimonial than the person who is a regular receiver of massage. The first-hand experience of bodywork clients largely echo the same sentiment: bodywork enhances quality of life, and the return on your investment is great.

While bodywork feels like a luxurious mini-vacation, and you should by all means enjoy it, there is an actual physical need for massage. Maintaining a regular massage schedule will help you operate at your peak level–whether it be at work, at home, or at play. Invest in yourself, and book a massage today.

Piriformis Syndrome

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Piriformis syndrome is a neuromuscular disorder that is caused when the piriformis muscle compresses the sciatic nerve. The piriformis muscle is a flat, band-like muscle located in the buttocks near the top of the hip joint. This muscle is important in lower body movement because it stabilizes the hip joint and lifts and rotates the thigh away from the body. This enables us to walk, shift our weight from one foot to another, and maintain balance. It is also used in sports that involve lifting and rotating the thighs — in short, in almost every motion of the hips and legs.

The sciatic nerve is a thick and long nerve in the body. It passes alongside or goes through the piriformis muscle, goes down the back of the leg, and eventually branches off into smaller nerves that end in the feet. Nerve compression can be caused by spasm of the piriformis muscle.

Piriformis syndrome usually starts with pain, tingling, or numbness in the buttocks. Pain can be severe and extend down the length of the sciatic nerve (called sciatica). The pain is due to the piriformis muscle compressing the sciatic nerve, such as while sitting on a car seat or running. Pain may also be triggered while climbing stairs, applying firm pressure directly over the piriformis muscle, or sitting for long periods of time. Most cases of sciatica, however, are not due to piriformis syndrome.

If pain is caused by sitting or certain activities, try to avoid positions that trigger pain. Rest, ice, and heat may help relieve symptoms.

Since piriformis syndrome is usually caused by sports or movement that repeatedly stresses the piriformis muscle, such as running or lunging, prevention is often related to good form. Avoid running or exercising on hills or uneven surfaces. Warm up properly before activity and increase intensity gradually. Use good posture while running, walking, or exercising. If pain occurs, stop the activity and rest until pain subsides.

Ouch! What is that sharp pain in my hip?

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Trochanteric Bursitis

Bursitis is an inflammation of the small sacs of fluid (bursae) that cushion and lubricate the areas between tendons and bones. The trochanteric bursa is a large sac separating the greater trochanter of the hip and the muscles and tendons of the thighs and buttock. Bursitis can affect many of the bursae around the hip, but trochanteric bursitis is the most common. Trochanteric bursitis occurs more often in middle-aged or elderly women than in men or younger people.

Trochanteric bursitis can be caused by an acute injury, prolonged pressure on a bursa, or activities that require repeated twisting or rapid joint movement (such as jogging or bicycling long distances). These activities may lead to irritation or inflammation within the bursa. Trochanteric bursitis may occur together with disc disease of the low back or arthritis of the hip. It also may develop at the site of a previous hip surgery or occur along with iliotibial band syndrome. Conditions such as gout may also increase the risk for bursitis.

Hip pain, and sometimes buttock pain that spreads down the outside of the thigh to the knee area. Pain may be worse during activities such as walking, running, or sitting cross-legged with the leg over the opposite knee. Pain may be severe enough at night that it disturbs your sleep.
Tenderness when you press on the affected area or lie on the affected side.
Limping.
Swelling from increased fluid within the bursa.
Redness and warmth (from inflammation or infection).

What to do?
Rest.
Ice packs to the affected area.
Weight loss, to reduce pressure on the hip.
Exercises to strengthen the hip muscles.
Stretching exercises for the hip and lower back.
Avoiding prolonged standing and the activity that causes pain.
Using a cane or crutches to reduce pressure on the hip.
Using a lift in your shoe, to reduce pressure on the hip if one leg is shorter than the other.

Warmth and redness in the area may be a sign of infection, which may require evaluation by your doctor. Surgery is rarely needed.

BHJS?

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Benign Hypermobility Joint Syndrome — or BHJS — is a common source of joint or muscle complaints by children and young adults. Benign hypermobility describes looseness of joints that may be associated with daytime pain, nighttime awakening, or discomfort after exercise. Children or young adults with hypermobility usually have joint pain and occasionally mild swelling during the late afternoon, at night, or after exercise or activity. The pain is more common in the lower extremities, such as the calf or thigh muscles. It most often involves large joints such as the knees or elbows, but can involve any joint.

BHJS seems to occur more often in Asian-American children than in Caucasian children, and it is least common in African-American children. When large groups of school children are tested, BHJS is found in as many as 40% of them. About 10% of these children have hypermobility that can lead to pain after activities or at night.

Assessment of children or young adults suspected of having BHJS does not require special equipment. Testing the range of motion of your child’s joints will determine if they are more loose than normal. Several specific mobility tests are used for diagnosing BHJS, including:

The wrist and thumb can be moved downward so the thumb touches the forearm.
The little fingers can be extended back beyond 90 degrees.
When standing, the knees are abnormally bowed backward when viewed from the side.
When fully extended, the arms bend further than normal (beyond straight.)
When bending at the waist, with the knees straight, the child or adult can put his or her palms flat on the floor.

Treatment for BHJS is specialized for each child or young adult, based on his or her overall health, medical history, severity of pain or discomfort, and presence of other symptoms. It can include:

Exercise. Basic strengthening and guided exercise programs can help your child reduce flexibility and increase muscle strength to help prevent future injury. Strengthening exercises and conditioning activities — such as swimming, walking, and skating — help improve joint strength. Inactivity should be avoided. In addition, being overweight worsens the problem. Splints, braces, or taping may be recommended to protect affected joints during activity.
Joint protection. Practicing the following joint protection techniques can help your child avoid overstretching the joints at risk:
Avoid sitting cross-legged with both knees bent (“Indian style”).
Bend the knees slightly when standing.
Wear shoes with good arch supports.
Decrease those unusual joint movements that hypermobile children often use to entertain their friends.

BHJS rarely leads to arthritis later in life, although some people with the condition may develop shoulder or kneecap problems if there are frequent dislocations or if the cartilage around these or other joints becomes excessively worn. Individuals that have BHJS as adults are more likely to develop osteoarthritis or “wear and tear” arthritis as they age.

RICE

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Rest
Ice
Compression
Elevation

RICE is used immediately after an injury happens and for the first 24 to 48 hours after the injury.

  • Rest. Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.
  • Ice. Cold will reduce pain and swelling. Apply an ice or cold pack right away to prevent or minimize swelling. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day. After 48 to 72 hours, if swelling is gone, apply heat to the area that hurts. Do not apply ice or heat directly to the skin. Place a towel over the cold or heat pack before applying it to the skin.
  • Compression. Compression, or wrapping the injured or sore area with an elastic bandage (such as an Ace wrap), will help decrease swelling. Don’t wrap it too tightly, because this can cause more swelling below the affected area. Loosen the bandage if it gets too tight. Signs that the bandage is too tight include numbness, tingling, increased pain, coolness, or swelling in the area below the bandage. Talk to your doctor if you think you need to use a wrap for longer than 48 to 72 hours; a more serious problem may be present.
  • Elevation. Elevate the injured or sore area on pillows while applying ice and anytime you are sitting or lying down. Try to keep the area at or above the level of your heart to help minimize swelling.

Be Smart with Smartphones

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Tips for Avoiding Injury
Have you ever noticed that your neck gets cranky after an extended Angry Birds binge? Or your thumb starts to throb the day after sending 40 emails from your phone during a particularly boring meeting? With more people spending more time on their smartphones, stories of repetitive strain injuries like these are on the rise.

Certified Heller work practitioner and licensed massage therapist Joseph Hunton has seen, and experienced, the results of overuse and improper ergonomics when it comes to these devices. “I had been sitting and standing with my head bent over the phone while holding it and making fine finger movements for hours at a time,” Hunton says of the days that followed the arrival of his new smartphone. “This was a recipe for strain and pain.”

Being Smart Hunton encourages smartphone users to stretch and take frequent breaks, and cautions that improper use may result in a stiff neck, sore upper back, and tight arms. Here are some more smartphone ergonomic tips to avoid the pain:

–Bring the phone up to your line of sight to keep your head aligned with your spine.
–Use a wireless headset to prevent arm strain.
–Never hold the phone between your head and shoulder.

Frequent smartphone use can also cause repetitive strain injuries of the thumb. Hunton reminds us to use our smartphones intelligently. “Although it can perform many functions, it is not really a computer, gaming station, or video monitor,” he says.

Options for Relief Stretching, limiting your smartphone use, and receiving frequent massage are all successful ways to alleviate the strain caused by repetitive use. Listen to your body, and communicate with your massage therapist about any pain or discomfort that might arise from the use of these devices.

I’m allergic to what?

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Allergies are caused by reactions of the body’s immune system to a wide variety of sources. These include animal products, mites, moulds, latex, pollen, medicines, plants, venom as well as food.

Individual types of allergy
Allergies often involve multiple organs, e.g. gastrointestinal and respiratory systems including the sinuses, the eyes, skin and even the nervous system. Careful observation and history taking by the physician are essential to discover patterns of associations between allergies.

Common cross-reactions between pollen and food
Birch pollen: apple, carrot, celery, pear, tomato, cherry, tree nuts (infrequently: many more fruit and spices)
Goosefoot pollen: banana, melon, peach (infrequently: nectarine, asparagus, kiwi, potato, olive, onion)
Mugwort pollen (weed): carrot, celery, aniseed, peach (infrequently: many more fruit, vegetables and spices)
Ragweed pollen: melon, cucumber, banana, sunflower
Timothy grass: apple, litchi, tomato, celery, corn, bell pepper, paprika

Most individuals with hay fever cross-react with two or more foods. The most frequent symptoms are tingling, swelling, itching in the mouth or on the lips, but about 10% have intestinal symptoms.

Common cross-reactions between different foods
Shrimp, lobster, crab, less common: squid, scallops, clams, oysters (associated: mite allergy)
Squid, scallops, clams, oysters, less common: shrimp, lobster, crab,
Peanut, lupine
Tree nut (walnut, hazelnut, Brazil nut, pecan), pistachio, cashew
Cow’s milk, all mammal’s milk (e.g. >90% with goat and sheep milk, beef meat (10%!))
Hen’s egg, rarely other bird’s eggs and poultry meat
Cereal (wheat, oat, barley, rye, millet, sorghum, maize, rice): cross-allergy not common. 20% cross-react with one other cereal.
Flour allergy – consider mite contamination.
Fish, frequent cross-reactions, even between salt and fresh water fish. Not to shellfish. Distinguish from histamine intolerance (i.e. non-allergic, see Biogenic amines)
Seeds, sesame, mustard, sunflower
Peach and melon commonly cross-react with other fruit (generally mild reactions)

Latex- fruit allergy syndrome –latex contact allergy associated with food allergy in 30-80% of cases
Latex, bananas, avocado, chestnut, apple, kiwi, potato, tomato, melon, papaya. Less common: fig, pineapple, peach, pear, passion fruit, walnut, hazelnut, almond, grapefruit, strawberry, spinach, lettuce, celery, diverse spices. Contact allergy with latex products, as well as certain plants (e.g. fig, gum, oleander, cactus).

How to Introduce a Friend to Massage

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Sharing the Benefits of Bodywork
When we experience something good, it’s natural to want to tell everyone about it. Massage is no exception. Here are some ways to share your enthusiasm for massage therapy.

Gifting Massage Gift certificates are a great way to share massages with the people in your life. Looking for the perfect birthday present? Purchase an hour gift certificate for them with your favorite massage therapist. Thanking someone for pet sitting? Reward them with a half-hour reflexology treatment. If it’s your spouse or significant other that you’re hoping to get interested in this healing therapy, perhaps a couple’s massage, where two people receive massage in the same room, could be an anniversary gift.

Giving someone a gift certificate allows the recipient to experience massage without financially committing to something that they might not be sure about. After the initial visit, it is up to them to evaluate whether the experience makes them want to pay for another one.

Outline the Benefits Most people are aware that massage is effective at relieving stress and promoting relaxation, but there are myriad benefits you can highlight depending on your audience. For those who suffer from low-back pain, a study by the Group Health Research Institute in Seattle has shown that massage is more effective than medication at reducing pain. Some massage therapists provide specialized sport massage, something that might appeal to your golfing buddy who needs to loosen up his swing and increase his range of motion.

In addition to helping people reduce pain or cope with physical injuries, the supportive touch of a massage therapist can be a powerful positive encounter during times of emotional distress. If someone in your life is dealing with grief or loss, you might recommend massage as a way for them to relax and be tended to without having to actively share their feelings, a welcome relief for many people.

Here are just some of the positives that massage and bodywork can provide. You can tailor your “pitch” to your audience by focusing on those specific to their situation:

–Alleviate low-back pain and improve range of motion.
–Enhance immunity by stimulating lymph flow–the body’s natural defense system.
–Exercise and stretch weak, tight, or atrophied muscles.
–Help athletes of any level prepare for, and recover from, strenuous workouts.
–Improve the condition of the body’s largest organ–the skin.
–Increase joint flexibility.
–Lessen depression and anxiety.
–Promote tissue regeneration, reducing scar tissue and stretch marks.
–Pump oxygen and nutrients into tissues and vital organs, improving circulation.
–Reduce postsurgery adhesions and swelling.
–Reduce spasms and cramping.
–Relax and soften injured, tired, and overused muscles.
–Release endorphins–amino acids that work as the body’s natural painkiller.
–Relieve migraine pain.

Take Baby Steps If the person you are trying to introduce is intrigued by massage but reluctant to dive in headfirst, there are several ways to encourage them to stick a toe in the water. Many massage therapists offer chair massage in smaller time increments than a typical one-hour appointment. This is an ideal way for a person to experience the benefits of touch without having to worry about undressing or being overwhelmed by a full session.

Consider inviting your “recruit” to meet your massage therapist before your next session. Most therapists would be happy to give a potential client a brief tour and talk with them about the process of receiving a massage. For many people, being able to put a face to the person who is going to be touching them will calm some of their fears of the unknown.

For those who need more specific information about massage, you can direct them to Massagetherapy.com, a public education site provided by Associated Bodywork and Massage Professionals (ABMP). On the site they will find an introduction to massage and its benefits, information on what to expect from a session, and a glossary of terms and techniques to help them understand massage lingo. There is also an archive of articles from Massage Bodywork magazine to help the potential client answer any questions they might have before taking the plunge.

Be a Billboard Friends and family are more likely to follow your lead if you show them that you enjoy, and benefit from, receiving massage. If you have a regular routine and are feeling good, when you recommend bodywork to others it will be more influential. Whether it’s increased range of motion, a sunnier disposition, or an improvement in posture, what you’ve gotten out of massage will be the best advertisement you can show them.

If, after all of your encouragement, they are still reluctant, you need to respect their feelings. Not everyone is ready for the hands-on experience of massage therapy, and some may even have some serious personal issues about touch. If you allow them to come to massage and bodywork on their own terms, they are more likely to be open to the safe, comforting, professional touch that the massage therapist provides.

What is Qi?

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A fundamental concept of traditional Chinese medicine (TCM) dating back over 3,000 years, qi (pronounced “chee”) is the Chinese word for energy, which also carries with it connotations of “air,” “breath,” and “life force.”

In TCM, it is understood that everything from humans and animals to rocks and trees is filled with qi. This energy facilitates function, communication, and connection and is the uniting force of the universe, as well as the animating life force in all objects.

Qi in the Body

Qi flows through the body via the 14 meridian channels, which run either up or down throughout the body along specific pathways. These pathways deliver energy to organs, structures, and systems in a constant pattern, and when qi is flowing along these meridians a person is said to be in balance.

Illness, injury, stress, and other trauma can cause blockages along these meridians, thus impairing or stopping the flow of qi and resulting in energy congestion. Several TCM techniques are designed to clear these blockages and restore balance and flow to the body’s energy.

Working with Qi

Along each meridian are points, known as acupoints or pressure points, where these energy blockages are likely to occur. Significant acupoints are also known as trigger points, and these are often starting points for therapists working to clear congested qi.

An important principle of qi is that clearing blockages at certain trigger points will help restore flow and thus impact parts of the body that are connected along the various meridians. For example, this could mean that working on someone’s foot might benefit an internal organ like the liver. This concept further illustrates that qi in the body is one balanced system in which one imbalance can affect several body parts and even alter emotional states.

Cultivating Qi

Every person is born with a certain amount of qi, and through our lives we increase it and refill it through breathing, eating, and moving. One specific practice of movement to increase and balance qi is known as qigong, a system of hands-on and hands-off techniques that incorporate timed breathing, gentle movement, meditation, visualization, and more to build and balance qi. This practice can be undertaken with a qigong practitioner or on one’s own once schooled in the movements and techniques.

Another movement practice intended to increase and balance the body’s energy is t’ai chi, which uses relaxed breathing and rhythmic movements to relax the body and refresh the mind. T’ai chi is not strenuous and can be practiced by people of any age.

The Cycle of Qi

A TCM practitioner focusing on qi often asks more questions of a client during the intake process than a Western-styled massage therapist. One reason for this is that balancing qi is more than just correcting physical blockages; it is about understanding what may have caused those blockages in the first place and correcting that root cause.

Qi is also linked to elements and seasons in a cyclical way that can become disrupted.
Specific disharmonies or blockages can relate to specific phases, and knowing more about you can allow the practitioner to better assess and understand how best to help rebalance your qi.

Understanding Qi

For many people familiar with the Western medical tradition, qi is a difficult concept to grasp. Talking with a qigong practitioner or participating in a t’ai chi session are a few ways to gain exposure to the movements and the attitudes surrounding qi, but for some it may take experiencing energy work to actually come to a better understanding. If nothing else, sitting quietly and focusing on your body can help you appreciate the ancient idea that we are filled with qi running throughout our bodies.

Randy Burgess, a practitioner trained in acupressure and tui na, uses the following analogy of a boat in the water: “The wind reaches the sail, the sail expands and applies pressure to the mast, and the pressure to the mast moves the boat through the water. The wind isn’t qi, the sail isn’t qi, the mast isn’t, the boat isn’t, the water isn’t. The qi is where the wind meets the sail, where the sail applies pressure to the mast, where the mast applies pressure to the boat, where the boat slips through the water. If there are holes in the sail, you’re going to have qi deficiency; if the mast is weak and moves, it will move the boat forward, but there is deficiency; if there are barnacles on the hull of the boat, it’s not going to slip through the water efficiently, and there is deficiency.”

Keeping Your Back Healthy

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Tips to Avoid Lasting Pain
Chances are good that, at some point in your life, you will have back pain. In fact, 70-85 percent of Americans will experience back pain at some point in their lives. But even with those odds, there are still several ways to minimize your risk and give yourself the best chance to live pain-free.

Several factors can cause back pain, including stress, poor posture, bad ergonomics, lack of exercise, arthritis, osteoporosis, a sedentary lifestyle, overexertion, pregnancy, kidney stones, fibromyalgia, excess weight, and more.

With all of these potential causes lurking, it’s important to look at behaviors that can help you prevent and avoid back pain before it starts. Here are a few simple healthy back tips from the National Institute of Neurological Disorders and Stroke:

–Stretch and warm tissues before exercise or other strenuous activities.
–Practice good posture. Avoid slouching when sitting or standing.
–When standing, keep your weight balanced on both feet.
–Follow good ergonomics in the workplace. When sitting for long periods of time, rest your feet on a foot support. Make sure your chair and work surfaces are at the proper height. Get up and move around in between long sitting stints.
–Avoid high-heeled shoes.
–Watch your weight. Excess weight, especially around the waist, can put undue stress on lower back muscles.
–Exercise. Core strengthening moves, especially, will also benefit your back.
–Don’t lift items that are heavier than you can handle. Remember to lift with your knees, not your back. Pull in your stomach muscles, keep your head down and in line with your straight back, and do not twist when lifting.
–Get a massage. Using therapeutic bodywork can melt pain-inducing stress away from your back and the rest of your body.