Massage for Seniors: What the Research Says — American Massage Therapy Association

Article from the AMTA about massage for senior citizens.. Get grandpa or granny a massage! They are great for anyone of any age :)

Massage for Seniors: What the Research Says — American Massage Therapy Association

What is a knot? Why do I have them? & How massage helps :)

What is a knot?

A knot is known as a myofascial trigger point. A simple explanation is that a knot is a tight ball of muscle from an overworked muscle. I have been asked if a knot is when two or more muscles have become intertwined. A good question because actually fibers within the same muscle can become intertwined as can fibers from separate muscles that share an attachment of the same bone. Try not to think of a knot as a “knot” in the traditional sense. There is no wrapping into a bow of our muscles as the term can easily be misconstrued. Instead think of the knot as a muscle spasm.

Most of the time, our muscles operate in an on/off manner which means the muscles that get sore/fatigue easily. The fast twitch fibers that enable us to perform rapid/intense movements of short duration like weight training or throwing a ball are not always at work. They fire/contract during exertion but when the exertion is complete they quit firing. When they continue to fire or contract without releasing a spasm or muscle knot forms. A fatigued muscle in spasm contains individual sections within the muscle that constrict and pull from both sides. This makes a taut band of muscle essentially forming what is known as a knot.

How does a knot occur? 

There are direct and indirect causes of knots. One of the most common causes is overwork. Remember, fast twitch fibers are not meant to be used for long periods of time. So overworking muscles can cause knots. Trauma, such as can happen in an automobile accident or physical activity or injury, also contributes to knot formation. The stress that we encounter on a daily basis help form the shoulder and neck knots that we all are accustomed to at some point or another. Our neck constricts and shoulders raise, before long if we cannot calm down then those poor muscles that make our shoulders look like earrings remain overworked by contracting and firing too much/too long. Therefore tension knots occur.

So how does massage therapy help in getting rid of our knots and decreasing the associated pain and discomfort? 

The number one benefit of massage is relaxation. When a person experiences massage, whether Swedish, Deep Tissue, Thai, Shiatsu etc. , the primary response to touch is that the parasympathetic nervous system or rather the nervous system that enables us to rest/digest is activated. This means that during your massage session: your body is much more relaxed, is able to function much more effectively, efficiently, and optimally because it is undergoing a restorative phase. Therefore our circulatory system works optimally and increases circulation which carries blood and nutrients to other systems in our body. Then these systems operate more efficiently too. Our liver detoxifies and the lymphatic system operates better reducing toxins in the body. Because it is thought that a knot can contain excess lactic acid, unusual deposits of protein and other bodily by-products more commonly referred to as “toxins”, massage both directly and indirectly has an effect on the removal of wasteful by-products.

Trigger Point therapy directly aids in the reduction of knots with a massage technique called sustained compression. Where the massage therapist locates the knot and applies deep compression with a thumb, fingers, or elbow and holds until the pain and discomfort goes away (usually 20-30 seconds and is repeated several times). This is done with patient/therapist awareness and focus on breath and thought. Trigger Point therapy can be painful but if done correctly it can make the difference between chronic pain caused by muscle knots.

Hope you enjoyed this information! It's been awhile, but I was computerless :( Contact me with any questions at miracltouchmassagetherapy@gmail.com and I can post a blog/email you the answer! Or feel free to call me to schedule a massage 513.765.9230.

Have a relaxing day!

-Heather Miracle LMT

The Miracle Touch

In-home Massage Therapy

October 20-26 Massage Therapy Awareness Week!

In order to help people see the benefits of massage and to promote massage therapy awareness here is some information you might find interesting...

"Stress is an inevitable part of life. No matter how organized your schedule, laid-back your attitude or carefree your lifestyle, very few people escape stress. And, the more we learn about the physical effects of stress, the more we begin to understand how important it is to fi nd ways to deal with stress. From meditation to regular exercise, people have found a wide variety of ways to combat stress and stay healthy. Now, some research is beginning to piece together the benefits massage therapy can add to your health and wellness program.
In a 2010 study, scientists at Cedars-Sinai investigated the physical effects of massage therapy, finding that the 29 subjects who received 45 minutes of Swedish massage had an immune boosting response when compared to the 24 participants who received 45 minutes of light touch. Hormones and blood cells were measured before and after the massage, and at regular intervals up to one hour after the massage was done.  “This research indicates that massage doesn’t only feel good, it also may be good for you,” explains Dr. Mark Rapaport, chairman of the Department of Psychiatry and Behavioral Neurosciences and lead author, in a report in the Los Angeles Times. “People often seek out massage as part of a healthy lifestyle, but there hasn’t been much physiological proof of the body’s heightened immune response following massage until now.” The blood tests of participants who experienced Swedish massage showed changes indicating a benefit to the immune system, including a sizeable decrease in arginine vasopressin, a hormone that contributes to aggressive behavior. Scientists also noted a small decrease in the stress hormone cortisol. Interestingly, lymphocytes—cells that help the immune system defend the body from disease— also increased in the Swedish massage participants. Of important note is that these results were seen after a single massage. So, consider making massage therapy a regular part of your health and wellness regimen.
Unlike in the past, more and more physicians are beginning to explore the benefits that massage therapy can offer their patients. Also, more and more patients are beginning to proactively take the reigns of their own health care outcomes, investigating and asking about complementary therapies on their own. According to the results of a recent survey conducted by the American Hospital Association’s Health Forum and Samueli Institute, a nonprofit research organization, 40 percent of hospitals indicated they offer one or more alternative therapies—up a full 37 percent from 2007. “Today’s patients have better access to health information and are demanding more personalized care,” says Sita Ananth, study author and director of knowledge services for the Samueli Institute. “The survey results reinforce the fact that patients want the best that both conventional and alternative medicine can offer, and hospitals are responding.” Of the hospitals that responded to the survey, 64 percent reported using massage therapy as part of outpatient care, and 44 percent use massage therapy as part of inpatient care."
"Chiropractic, deep tissue massage and yoga all dominated the lists of helpful treatments for conditions such as back pain, neck pain and osteoarthritis.
According to the report, survey respondents indicated that yoga, deep tissue massage and Pilates rated the same as  prescription medications for help with back pain. And some of the respondents initially looked to complementary and  alternative therapies upon the suggestion of their physicians. “Twenty-eight percent of readers who used deep tissue massage, usually for back or neck pain, said their doctors had recommended it,” the report explains.
What This Means For You As researchers begin to learn more about the benefits of massage therapy, don’t be afraid to talk with your doctor about how massage might fit into your overall health care regimen.
And, talk to your massage therapist openly and honestly about the benefits you want to receive from massage therapy. Take some time to gather information on your own. There are quite a few resources out there that can help you better understand the research being done on the benefits of massage therapy, as well as the different techniques your  massage therapist might use."

Get the Most out of your Massage!

Tips to Get the Most From Your Massage

1. Be as receptive and open to the massage process as possible.
2. Don’t eat just before a massage session.  Let your body digest your meal first.
3. Be on time. If you arrive in a frenzied, rushed state, it may take longer to relax.
4. Take off only as much clothing as you are comfortable removing.  If you don’t want to remove your clothing, wear clothing that will be comfortable during the massage and will allow the massage therapist to touch and move the areas of your body you expect will need to be massaged.
5. Privacy - The therapist will either leave the room or otherwise provide privacy while you undress. A sheet or towel is provided for draping during the massage and the therapist will uncover only the part of your body being massaged, ensuring that modesty is respected at all times. After the massage is finished, you will be provided with privacy while dressing.
6. Communicate with your massage therapist
• Before the session, give accurate health information and let the massage therapist know your expectations and reasons for the massage.
• Allergies to Oils, Lotions, Powders – The therapist may use oil, lotion or powders to reduce friction on your skin.  If you are allergic to any oils, lotions or powders, tell your massage therapist, who can choose a substitute.
• Some massage therapists play recorded music during the massage session. Others find music distracting. If it’s provided, let your massage therapist know if you have any music preferences or if you would prefer they turn off the music.
• Some people like to talk during a massage, while others remain silent. Tell your massage therapist what you prefer.
• During the massage session, report any discomfort, whether it’s from the massage or due to any problems or distractions related to the environment, e.g., room temperature, music volume, lighting, etc.
• Give feedback to the massage therapist during the massage on the amount of pressure, speed of hand movement, etc.  If anything happens that you dislike or seems improper, you have the right to ask the massage therapist to stop.  If necessary, you also have the right to end the session.
• Don’t be afraid to discuss any apprehensions or concerns. It’s important that you be as comfortable as possible during your massage. Your massage therapist is a professional dedicated to do his or her best to help you feel at ease.
7. Remember to breathe normally. Breathing helps facilitate relaxation. People often stop or limit their breathing when they feel anxious or a sensitive area is massaged.
8. Relax your muscles and your mind. Tightening up by contracting or hardening your muscles during the massage is counterproductive. Let your massage therapist know this is happening. They may need to adjust the massage technique they use and may also be able to help you relax the affected area. If you find your thoughts are racing during the massage, one way to be more body-centered and to quiet your mind is to follow the hands of the massage therapist and focus on how the touch feels.
9. Drink extra water after your massage.
10. Don’t get up too quickly and do allow for some open, quiet time after your massage session. If you’re dizzy or light headed after the massage, do not get off the table too fast. It also may take a little time to integrate or absorb the results of the massage session.
11. Be prepared to schedule several massage sessions. Massage has its greatest benefits over time. The therapeutic effects of massage are cumulative, so the more often you get a massage, the better you will feel and the more quickly your body will respond. From one session to the next, relaxation deepens as the chronic patterns of stress in the body are affected and released. If you’re getting massage to address chronic muscular tension or recovery from a soft tissue injury, more than one session is usually needed.

Source: AMTA; www.amtamassage.org

Have You Pulled A Muscle?

"Muscles contract and relax to help the body move. When a muscle is overstretched, it results in a strain or pull. Some of the most common locations for muscle strains or pulls are in the legs, neck and back. A pull or a strain is different from a muscle sprain because the sprain results when a muscle's ligament is overstretched or torn.

Note when the muscle pain occurs. If the pain starts during an activity, it usually indicates a pulled muscle. If the pain begins after playing a sport, performing yard work or other activity, it is probably delayed-onset muscle soreness and is not considered a strain or pull.

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Assess your pre-injury events. If you did not stretch your muscles prior to incurring your injury, you may have a pulled muscle. Pulled muscles commonly result from overstretching "cold" muscles or from returning to a sport too soon after taking time off either from another injury or after the off-season.

Stretch the sore muscle. If a muscle is pulled, stretching it usually does not help decrease the pain. Some people find massaging the sore muscle will help, since it stimulates blood flow to the area, while stretching the muscle does not.

Look at the injured area. You may notice swelling the first few hours following the injury if you have a pulled muscle. A pulled muscle can cause discoloration or bruising in the injured area over the several days following the event.

Treat the injury. Pulled muscles usually respond well to the RICE method. This involves resting the injured area, icing the sore muscle, applying a compression bandage to the area and elevating the sore body part. You should take a break from your normal activities, especially those that may aggravate the pulled muscle. The combination of ice, compression and elevation will help reduce swelling in the injured area."

Better Sleep Month

Better Sleep Month

 

Insomnia means trouble either falling asleep or staying asleep. The prevalence of insomnia is staggering, with more than 30 percent of American adults suffering from occasional bouts of insomnia and 10 percent of Americans experiencing chronic insomnia.

When it comes to massage therapy, an individual can gain an amount of benefits for insomnia. The major reason which causes insomnia is restlessness. The pressure and the trauma in today’s world leave a person with a restless state of mind and body.

The relentless pressures affect the nerves of an individual. These nerves can get so strained that even taking a nap can seem to be impossible to a person. Massage therapy can have the most soothing effect on the nerves and the restless mind of a person.

By having regular sessions of massage therapy there can be an increase in the production of stress-relieving and the pleasure-inducing hormones such as the endorphins. When these hormones are released in the body they provide a soothing effect to the mind. A person can feel elevated and at peace when these hormones are released.

Massage therapy uses the power of touch in relaxing the nerves and the muscles in the body. It can also help in countering the anxiety disorders that are a common symptom in people suffering from insomnia.

The toxins accumulated from time to time can be released out of the body in massage therapy. Thus, it is one of the best methods available for curing the insomnia.

Schedule your massage for the month of May for $10 off in honor of better sleep month.

30 minute for $15/60 minute for $30

513-765-9230

Stretching

 

Today I had a patient come in to see me with questions on how to stretch her calf muscle.. I thought what a great thing to share with all of you.. here are some suggestions and also some other stretches for other parts besides the calf..

 

Why is stretching important?

• Stretching decreases pain and soreness after you exercise so it’s important to stretch before and after. When you stretch your muscles, you send them a signal that they will be working and so they are more willing to move and bend in ways they wouldn’t if you didn’t stretch.
• Stretching improves circulation.  When you stretch out your muscles, the blood flow to your muscles improve which also is a reason why you won’t feel so sore after you workout.
• Stretching improves your posture.  When you have good posture, you will do exercises and strength training the proper way to reduce your risk of injury.  Most workouts require that you use proper posture so that you don’t strain your back or your muscles.  When you stretch everyday, you will improve your posture and your risk of back injury is diminished.

Want more information? contact me @ miracletouchmassagetherapy@gmail.com
-Heather Miracle LMT