Massage and Arthritis

If you live with osteoarthritis or rheumatoid arthritis, you know what a challenge it can be to find relief from joint pain and other symptoms. But there are many things you can do to manage and control your arthritis and live a healthy, active life.

According to Western Medicine, Osteoarthritis (OA) is the most common type of arthritis, affecting more than 21 million Americans and many more worldwide. It occurs when the cartilage between the joints breaks down, usually affecting the hips, hands, knees, low back, or neck.

Some factors that can increase your risk include: a joint injury, being overweight, aging, repetitive motion and genetics.

Rheumatoid arthritis (RA) is another type of arthritis, affecting 2.1 million people in the United States. This chronic condition occurs when the lining of the joints becomes inflamed, and can lead to long-term joint damage and even loss of movement. Women are two to three times more likely to get RA. 
RA often starts in the hands or feet, and usually affects the same joints on both sides of the body.

Symptoms of RA include:

• Warm, swollen or tender joints
• Joint stiffness, especially in the morning
• Fatigue
• Flu-like symptoms such as fever
• Muscle pain and weakness

Treatment options

Western treatment generally focuses on relieving pain and preventing further joint damage. Often this is done through the use of anti-inflammatory drugs and other medications, as well as self-care recommendations and physical therapy sessions. In some cases, surgery may even be needed.

Did you know massage can help?

Massage has a balancing effect on the autonomic nervous system and could be used as a natural method for reducing stress and promoting health.

Here are some massage approaches that may help individuals who suffer from RA or osteoarthritis:

• Deep tissue massage to help release fascial adhesions
• Gentle stretching and moving the body through normal ranges of motion to release tension in the muscles.
• Work surrounding areas to decompress the joints
• Focused work on painful muscles that cross over the affected joints

Note: It is important to communicate with the client to ensure they can tolerate the level of movement or pressure being applied.

What you can do?

There is no “quick fix” for arthritis and it may take time to achieve results. However, there are style changes you can make that may help you find relief faster:

• Exercise can help increase your flexibility, strengthen muscles and bones, and maintain a healthy weight.
• Stick to a healthy diet made up of a variety of unprocessed, organic foods.
• De-stress. By learning to identify your stressors and lowering your stress through techniques such as breathing exercises, meditation, and yoga. Tai Chi or 
Qi Gong, you can improve your state of mind and reduce overall stress.
• Try alternating heat and cold for pain relief. Heat treatments, such as warm baths or heat pads, soothe stiff joints and tired muscles. Cold treatments, such as ice packs, are best for acute pain as the numb painful areas and decrease inflammation.
• Maintain balance in your life. Alternating periods of rest and relaxation with periods of activity and exercise will keep you feeling your best.
• Schedule a regular massage to keep stress levels low and maintain healthy muscle tone around the joints and throughout the entire body.

Massage and Anxiety

What is Anxiety?

According to the Anxiety Disorders Association of America, anxiety disorders are the most common mental health disorder in the U.S., affecting 40 million adults and costing more than $42 billion a year.

Feelings of anxiety, worry and fear related to significant and challenging events are justified and very common. While it’s true, mild anxiety may leave a person feeling unsettled, severe anxiety can be debilitating. Anxiety is used as a general term for several disorders that have common symptoms – such as nervousness, worrying, apprehension and fear.

Anxiety disorders can be classified into several more specific types. The most common types include:

Generalized Anxiety Disorder (GAD) is characterized by unrealistic, persistent and excessive worry about everyday things. People with this disorder often expect the worst and experience exaggerated worry and tension, even when there is no apparent reason for concern.

Panic Disorder involves brief or sudden attacks of intense terror and apprehension that leads to shaking, confusion, nausea, dizziness and difficulty breathing. Panic attacks tend to arise abruptly and seemingly out-of-the-blue. The sudden onset often produces increased anxiety that a panic attack will recur. The individual often becomes preoccupied with the fear of a recurring attack.

Phobia is an irrational fear and avoidance of an object or situation. Phobias commonly focus on flying, bridges, insects, heights, dental or medical procedures and elevators. Having phobias can disrupt daily routines, reduce self-esteem, limit work efficiency and put a strain on relationships.

Social Anxiety Disorder is a fear of being negatively judged and scrutinized by others in social or performance-related situations. Different variations of this type of anxiety include a fear of intimacy, stage fright and a fear of humiliation. People suffering from this disorder can sometimes isolate themselves in an attempt to avoid public situations and human contact.

Obsessive-Compulsive Disorder (OCD) is when unwanted or intrusive thoughts make an individual feel compelled to repeat certain behaviors or routines. Even when the OCD sufferers know the irrationality of their compulsions, they feel powerless to stop them. For example, they may obsessively wash their hands, clean personal items or constantly check light switches locks or stoves.

Post-traumatic Stress Disorder (PTSD) is anxiety that results from previous trauma such as military combat, rape, a natural disaster, a serious accident or other life-threatening events. Most people who experience such events recover from them, but people with PTSD continue to be anxious and severely depressed for months or even years following the event. They often experience flashbacks and behavioral changes in order to avoid certain stimuli.

How does massage therapy help?

Massage therapy not only helps to release tension in the muscles, but also has a physiological effect on the brain chemistry. Massage encourages the release of neurotransmitters that activate the parasympathetic nervous system bringing the body and mind into a more relaxed state.

A recent Japanese study conducted in 2012 on the effects of a hand massage showed that the subjects’ heart rates went down significantly resulting in increased activity of the autonomic nervous system, improved activity of the parasympathetic nervous system, and reduced activity of the sympathetic nervous system aka (the fight or flight mechanism.) This study also measured anxiety levels and found a significant decrease in anxiety following the massage and also an increased willingness to communicate and connect with the caregiver.

Massage therapists can provide a safe and supportive compliment to an individual’s mental health care plan. When providing massage for individuals with psychological disorders, especially anxiety, it is important to maintain clear boundaries, be sensitive to the individual’s needs and condition, and provide a safe and nurturing environment.

What types of massage are beneficial?

The following types of massage can help relieve some symptoms of Anxiety:

• Swedish massage helps to activate the parasympathetic state.
• Shiatsu calms the mind, nerves, and reduces tension.
• Reflexology stimulates points that release blockages in the lymphatic and endocrine systems.

What can you do?

Anxiety has profound effects on the sufferer and their loved ones which is why it is important to understand the different types of anxiety disorders and treatment options. Regular massage is not a stand-alone treatment option for anxiety disorders, but it can certainly compliment your current treatment plan. If you or someone you know suffers from an anxiety disorder, contact a massage therapist today.

Massage and Weight Loss

If you struggle with your weight, you’re not alone. According to the World Health Organization(WHO), it is estimated that there are more than 1 billion overweight adults, and there are at least 300 million clinically obese individuals.

Overweight people spend billions of dollars annually on weight loss products, but obesity is still on the rise. People are turning to extreme fasting, fad diets or even drastic measures such as surgery; in an attempt to manage their weight.

Unfortunately, excess weight is not just a cosmetic issue. Being overweight is a risk factor for many conditions such as high blood pressure, diabetes, and heart disease.

The good news is that maintaining a healthy weight can reduce your risks and it’s never too late to get started.

Did you know massage improves a body’s metabolism?

A full-body massage activates the parasympathetic response in the body producing a state of relaxation.  When the body is in this state, it is capable of digestion.  During stressful periods, or sympathetic responses, the body redirects blood from digestive organs to muscles, the heart and lungs for the survival mode of “fight or flight”.   Massage therapy also increases the blood circulation in the body and thus increases the metabolic rate.

What types of massage are beneficial?

As you receive a massage, your body’s metabolism and the circulation of fresh oxygenated blood increase throughout the body. The following types of massage may help clients with weight loss:

• Abdominal massage encourages healthy digestion and removal of stagnant waste
• Lymphatic massage assists with removal of toxins and increases metabolism.
• Aromatherapy reduces the appetite, engages the senses and increases energy levels.

What can you do?

Exercise is an important component of any weight loss program. Adding aerobic exercise, weight training, and other types of exercise to your daily routine will have a positive effect on your weight and general health.

Diet is another important issue to consider.  In general, a healthy diet is made up of unprocessed, organic foods, including a wide variety of whole grains and vegetables.

By learning to lower stress and anxiety through techniques such as breathing exercises, meditation and/or gentle exercise, you may lose weight more easily and possibly stop the destructive symptoms caused overeating.

Massage and Neck Pain

Have you ever experienced a stiff neck or neck pain? At some point in our lives, each of us will most likely experience some type of neck pain. However, certain people may be predisposed to acute or chronic neck pain due to their occupation. Employees who perform repetitive tasks, sit for prolonged periods of time and use their upper extremities are at a greater risk of developing neck pain.

The neck is one of the most flexible—and delicate—parts of the body. Throughout the day, many of us put stress on our neck without even realizing it. Unfortunately, this can result in a literal “pain in the neck,” causing stiffness, pain and limited movement in the neck, shoulders and arms.

What causes neck pain?

Neck pain can be caused by a wide range of factors, including wear-and-tear, strains or sprains, or inflammation. A few of the most common culprits include:

• Bad posture. Bending or hunching forward for prolonged periods can cause strains (overstretched muscles), sprains
(injuries to ligaments) or other problems. This can happen at work when sitting in front of the computer, during long drives, when reading in bed or even talking on the phone. Sleeping in an awkward position is another common cause.
• Injuries, trauma and motor vehicle accidents. This is a major cause of acute neck pain. Common injuries include falls, sports-related injuries, direct trauma and auto accidents.
• Medical conditions. Conditions such as arthritis can cause chronic pain and stiffness. Herniated disks in the neck can also cause pain, as can jaw injuries.
• Stress. Being stressed or anxious can cause tension in the muscles of your neck, shoulders and back.

Did you know the human head weighs approximately 10 lbs?

Neck pain is often experienced in individuals who portray a postural distortion known as “head-forward posture”.

Head-forward posture can be seen from a side view when an individual’s ears do not align with the shoulders.

It has been noted that for every inch forward the head moves, gravity adds approximately 10 lbs of pressure. This pressure can contribute to neck pain.

When we wear our shoulders high, range of motion becomes increasingly limited. The muscles at the base of the skull cinch down; this causes the muscles in the front of the neck to become even tighter. These tensions may cause neck pain as well as tension headaches.

Massage therapy can help to increase range of motion and reduce pain in the neck. According to a recent study conducted in Poland, the effectiveness of massage therapy for neck pain is comparable to rehabilitative physical therapy and kinesiotherapy. All three therapeutic techniques were equally effective in reducing pain and increasing range of motion in the neck.

Researchers are continuing to study the effectiveness and specific types of massage that specifically help with neck pain. Here are a few massage techniques that can be used to help decrease neck pain:

• Petrissage –kneading strokes to relax the tight muscles in the neck.
• Neuromuscular techniques – including trigger point therapy to deactivate the tight spots or adhesions that have formed in the muscle fibers and soft tissue.
• Myofascial work –including cervical traction and myofascial release to break up restrictions in the surrounding connective tissue.

What can you do?

Massage therapy is generally a safe and natural way to address neck pain. However, always consult your healthcare provider, especially in cases where inflammation or injury are present. Massage is never a replacement for medical treatment.

If you suffer from neck pain, here are some tips for self-care:

• Practice coupling your breath with movement in the neck. Try it right now! Nod your head as if you are saying “yes”, inhale and look up, exhale and look down. Now, try “No” Inhale and turn the head to the left, and exhale turn the head to the right. Repeat this activity anytime you feel stress or pain in the neck.
• Stretch, if tolerated.  Stretching can help to increase your flexibility and range of motion.
• Schedule a regular massage to continue to improve mobility and help to reduce pain.
• Improve your quality of movement and quality of life with regular massage sessions. Just imagine how wonderful life could be without neck pain.

References

Ortop Traumatol Rehabil. 2012 Mar-Apr;14(2):115-24. doi: 10.5604/15093492.992301.

Massage and Insomnia

You settle into a warm, relaxing bed, close your eyes and nothing happens. You just can’t fall asleep. Hours go by and you’re still awake. The next day you feel tired, grouchy and are unable to focus. Does this sound familiar?

Sleepless nights happen to almost everyone at some time, but ongoing insomnia can indicate a deeper issue and could lead to further health concerns. Unfortunately, a common approach to treating insomnia includes prescription-sleeping medications, which can cause side effects or even dependence.

Massage therapy is a natural approach to treating your sleep problems. A gentle Swedish relaxation massage invokes the body’s natural relaxation response. A regular massage will train the brain to more easily activate the relaxation response and help to balance the body’s natural sleep – wake cycle known as the circadian rhythm.

What is insomnia?

Insomnia, or sleeplessness, is characterized by difficulty falling asleep or staying asleep. Occasional insomnia is a common problem, affecting about one in four Americans. It can happen to anyone, but is more common in older adults.

Symptoms of insomnia include:

• Difficulty falling asleep
• Waking up during the night
• Waking up too early
• Daytime fatigue and irritability
• Frustration and moodiness

Insomnia can be frustrating, but it’s more than just an annoyance. When insomnia becomes ongoing, or chronic, your body is unable to get the rest and renewal it needs for you to feel your best. In fact, a lack of quality sleep can cause problems such as difficulty concentrating, diminished energy, low mood, and trouble performing everyday tasks. Since sleep strengthens the immune system, insomnia can leave you susceptible to many other health concerns as well.

Because sleepless nights can be detrimental to your health, massage offers a natural, drug-free option to getting those much-needed Z’s.

Did you know massage improves sleep quality?

Have you ever fallen asleep on the massage table? It’s easy to do because massage puts the body and mind in a state of relaxation. When the body is relaxed, the brain releases serotonin. Serotonin is a hormone released by the brain that is related to mood, behavior, body temperature, physical coordination, appetite and sleep. Serotonin can be converted to melatonin, a hormone that quiets and resets the sleep – wake cycle.

Massage has been proven to increase serotonin levels and improve sleep quality. In a study conducted by the Touch Research Institute, subjects not only experienced a decrease in low back pain, but also had improved sleep quality and fewer sleep disturbances.

What type of massage is beneficial?

If you or someone you know suffers from insomnia, try massage first. The following types of massage are indicated to help with insomnia:

• Deep tissue massage improves relaxation response
• Swedish massage can improve the quality of sleep
• Aromatherapy massage can stimulate the relaxation response and while also relaxing the mind with soothing essential oils

What can you do?

If you suffer from sleepless nights, you deserve to sleep better tonight, set aside time on a regular basis for a massage.

In addition to scheduling a regular massage, here are some more tips for healthy sleep:

• Stick to a regular schedule
• Plan to go to bed and wake up at the same time every day
• Stay active. Exercise regularly, but not within a few hours of bedtime
• Don’t eat large meals before bed
• Try not to nap. If you really need to nap, try to keep it short, less than 45 minutes
• Limit caffeine, alcohol, and nicotine. All of these can add to sleep problems
• Relax. Try taking a warm bath, meditating or reading to wind down before going to sleep

What is IBS?

Irritable Bowel Syndrome (IBS) is a complex disorder in which the intestines lose their ability to efficiently move their contents. The main symptom of IBS is abdominal pain, bloating, diarrhea, and/or constipation. Less common symptoms may include headaches, fatigue, depression and anxiety. Stress, diet, emotional factors, hormone levels and medications may trigger symptoms.

IBS is a common condition affecting 10 to 20% of the U.S. population, although only a small fraction seeks medical help.

What causes IBS?

Some studies show that there may be some dysfunction in the brain with regard to the brain-gut axis. Because IBS is commonly accompanied by stress and anxiety, massage therapy can help to ease some of the associated symptoms.

Did you know gentle massage helps on many levels?

Massage is beneficial for individuals suffering from IBS. However, it is important to treat these clients with care especially when working on or near the abdomen. A gentle Swedish massage and even abdominal massage can help to create a sense of balance within the body and mind. Massage works to activate the parasympathetic (rest & digest) response and may help to improve the coordination between the brain and the gut.

What types of massage are beneficial?

There is some evidence that shows that aromatherapy massage may help especially when using relaxing scents such as lavender and peppermint. Swedish massage may help the client to relax but be sure to do only gentle work if symptoms are present and avoid compression directly on the abdomen. Any massage techniques that would involve deep pressure on the abdomen should be avoided, but most other techniques elsewhere may prove relaxing and greatly beneficial.

What can you do?

In addition to seeing your massage therapist on a regular basis, here are some self-care techniques that you can use to maintain a stress-free lifestyle:

• Get regular exercise
• Get deep and restful sleep
• Practice deep breathing exercises or meditate
• Stretch and move your body especially if you are sitting for prolonged periods of time
• Make time in your schedule to take time to do things you enjoy, and have a little fun. Life is too short!