Massage Therapy And Repetitive Strain Injuries

There is no question that conservative therapy is the best option for those suffering with a Repetitive Strain Injury. From Trigger Finger to Thoracic Outlet Syndrome, conservative therapy produces the best results, limited side effects (if any), quicker results and long-lasting relief.

There are many types of conservative treatments that provide a variety of positive benefits to the user. Massage Therapy is a terrific conservative treatment that provides good results by itself, and even greater results when combined with a stretch and exercise routine.

Massage is used to help relax and lengthen tight, restrictive muscles, break down scar tissue in injured muscles, reduce adhesion on affected tendons at their point of attachment to the muscle or to the bone, remove toxins from muscles and increase overall circulation and nutrient delivery to the associated tissues. All of these wonderful benefits help overworked muscles to relax and injured muscles to recover. The problem is this. Massage Therapy does not correct the muscle imbalances causing the Repetitive Strain Injury. Massage Therapy can greatly assist the rehabilitation / treatment process, but once a muscle has been injured and has atrophied to any significant degree, or a muscle has gone into a state of chronic hypertonicity, other therapeutic elements must be added to the treatment regimen in order to completely eliminate the Repetitive Strain Injury.

An integral part of treating Repetitive Strain Injuries is the implementation of a stretch and exercise routine specifically designed to create structural integrity and muscle balance where the injury exists. If the injury is Tennis Elbow, there must be an equality of strength between the wrist and elbow flexors, wrist and elbow extensors, and wrist and forearm pronators and supinators. By creating strong flexible muscles surrounding the specific joint, that joint will no longer be highly susceptible to Repetitive Strain Injuries.

The integration of Massage Therapy, stretches, exercises and hydrotherapy is a highly effective treatment protocol for many types of injuries. An example of a treatment sequence for a ‘chronic injury', no matter the affected area, should follow along these lines:

Hydrotherapy Heat - Heat to increase circulation to the area, making the soft tissues relaxed and pliable.

Massage Phase-I – Specific massage treatment utilizing Trigger Point Release techniques to release muscle spasm and Transverse Friction Massage to break down adhesions.

Stretch – Stretch overly restrictive tissues to increase their length and reduce their compression of underlying tissues.

Exercise – Perform strengthening exercises for the affected tissues in order to reduce tensile strain on the injured area, heal micro-tears and increase healing nutrients to the injured area. Strong muscles create stability and prevent future re-occurrence of micro-tears to a previously affected area.

Massage Phase-II – Perform light Petrissage and Effleurage towards the heart to remove the toxins created from undergoing Trigger Point Release, Transverse Friction Massage, stretches and exercises.

Hydrotherapy Cold – Cool the injured tissues in an elongated position as to not lose range-of-motion (ROM) of the affected tissues and to further remove toxins from the area.

Massage Therapy and the involvement of the techniques listed above are very effective in eliminating chronic Repetitive Strain Injuries. Any one element by itself is OK, but by implementing several sound conservative techniques, the success rate of the treatment increases dramatically. Remember, when injuries are present, choose the “Conservative Alternative”.

Massage and Stress Relief

While the practice of therapeutic massage has been used for centuries in the east, it is a relatively recent phenomenon here in the west.  While the wonders of modern medicine have left many awestruck, more and more people are looking towards complimentary therapies and non-invasive treatments for their ailments.  Massage therapy has never been as popular as it is today in America.

A number of studies have shown that massage therapy is a highly effective stress reduction technique.  An earlier study, conducted by the University of Miami Medical School and published in the Journal of the American Academy of Child Adolescent Psychiatry, suggested that children receiving 30 minutes of therapeutic massage daily were less depressed and anxious than they were at the time of their admittance.

This particular study also observed marked differences in the health and behavior of the children in the test group, over the children in the control group.  The nurses taking part in the study also noted that the children were more cooperative, and were able to achieve a higher level of sleep quality.  On the biological level, the children in the control group exhibited lower levels of cortisol (a stress hormone) in their saliva and in their urine.  It quickly became evident to researchers that massage can play a significant role in stress reduction.

It is highly encouraging that both the medical establishment and the general public are starting to realize the impact that stress can have on an individuals health and well being.  Some physicians and researchers have suggested that stress is responsible for over 75% of all disease in the western world, including skin disorders, high blood pressure, headaches, digestive ailments, muscle pain, and depression.  By employing the age-old techniques of massage therapy, there exists the distinct possibility of overcoming these terrible afflictions.

The eminent Victorian physician, Dr. Stretch Dowse, noted the following back in 1887:  "The mind, which before massage is in a perturbed, restless, vacillating and, even despondent state, becomes after massage, calm, quiet, peaceful and subdued; in fact, the wearied and worried mind has been converted into a mind restful, placid, and refreshed."  While modern medicine is full of promise in certain areas, it is not wise to ignore the knowledge and insights of the past.  Massage therapy has helped countless people cope with the stress of modern life.  It could help you, too.

Relieve low back pain through hamstring stretches

That's right! I often find that the low back pain my clients tell me about is a symptom and not the cause of the pain and usually the cause is stemming from the hamstrings. The hamstrings run through the back of each thigh from the buttocks to the back of the knees. 

Tightness in this muscle limits motion in the pelvis which increases stress across the low back and prevents correct posture. Stretching the hamstrings with these following exercises (or as part of a routine of back exercises) can gradually lengthen them and reduce the stress felt in the lower back.

Below are some options for hamstring stretching stretches that are listed from most difficult to least difficult :

Standing Hamstring Stretch

This is the most common technique. While standing, simply bend forward at the waist with arms hanging down and with legs relatively straight. Try to touch the toes but do not strain to do so. Stop when a stretch is felt in the hamstring.

Chair Hamstring Stretch

Less strain is applied to the back by sitting on a chair and placing the legs straight out in front on another chair. In this position, reach toward the toes. One leg at a time may be stretched.

Towel Hamstring Stretch

One of the least stressful stretching techniques is to lie on the floor and pull the leg up and straighten by holding onto a towel that is wrapped behind the foot. One leg at a time may be stretched.

Wall Hamstring Stretch

Another less stressful option is to lie on the floor, with the buttocks against a wall, and place the foot up against the wall and then try to push the knee straight. One leg at a time may be stretched.

Hamstring stretching should include applying pressure to lengthen the hamstring muscle for 30-45 seconds at a time, one to two times each day. The hamstring muscles will lengthen over time, decreasing stress on the low back. Since other hamstring and back exercises may not be done everyday, stretching should not be just linked to other exercises.

Seated Hamstring Stretch

This is my personal favorite stretch that I use daily and also demonstrate to clients how they can do this stretch on the floor as pictured and even on the couch or side of the bed. Try to keep your knee straight and in a locked position to get a full stretch in the hamstrings. 

In order to make stretching exercise a part of one’s daily routine, it is best to stretch after the muscles are warmed up like at the end of your day, after a workout, after a hot shower or soak. The muscles are more flexible and looser due to all the use throughout your day. In my opinion, this is the best time to take advantage of the little extra give in our muscles and build on top of that flexibility to increase our range of motion and muscle endurance while decreasing pain and recovery time. 

Eliminate low back pain while sleeping

Say Goodnight To Back Aches

Low back pain while laying in a bed is one of the many reoccurring complaints I hear from clients. I have experienced this myself and learned a quick and easy trick back when I was in massage school that helps alleviate the pain instantly that I'd like to share with you. I will break it down by the "type" of sleeper you are, whether that be a stomach, side or back sleeper these tips are sure to help. 

Stomach Sleepers

place pillow under hips/lower stomach

Sleeping face down is a natural human instinct and happens to be the way that I sleep most nights.  If you experience low back pain in this position, as if your stomach is sinking into the mattress too far, placing a pillow under your stomach will help greatly by taking the curvature out of your spine allowing you to rest comfortably. 

Place a pillow under the hips to take stress off of your lower back and neck. If you have a hard mattress or find it too uncomfortable not to have cushioning for your face, try placing another pillow under your ankles.

Side Sleepers

place pillow under head and neck and one between knees

 Also called the fetal position, this is the position nature chose for us for the duration of our 9-month stay in the womb.

Depending on the thickness, place one or two pillows under the head and neck.  Placing another pillow between the knees opens your hips and prevents knees from knocking together or legs from chafing.

Another option is to buy a body pillow, which provides a "partner" to throw your limbs over... and best of all, it doesn't move just when you're getting comfortable.

Back Sleepers

place pillows under head and under knees

Sleeping on your back may seem like a natural position, but it can feel completely opposite of that. While sleeping on your back you might feel like your back is arching unintentionally and find yourself having to bend your knees to feel some relief.  Putting a pillow under the head, and another under the knees (add more if necessary) to relieve pressure on the lower back. 

Need more flexibility or fast muscle recovery? Use heat!

DIY quick and easy heating pad

Although I am a fan of heating pads like the electric heating pad as well as the applicable kind like Salompas pads, you still might find yourself in a situation where neither is available. 

I once had a doctor tell me how to make my own heating pad when I was without one and it was so simple and easy! Below are the steps on how to make your own heating pad.

What you'll need:

- One small towel  (a Hand towel or face towel is a great size)

- one plastic bag (grocery bag or a gallon sized Ziploc bag)

- water

- microwave 

Directions:

1) wet the towel thoroughly in a sink and ring out excess water

2) place damp towel in the microwave for 1 minute

3) allow the towel to rest on a table or counter until the towel is at a desirable and tolerable temperature

4) place towel inside of the plastic bag and seal tight removing as much air as possible

5) place the plastic bag over the muscle group you want to heat.

6) heat area for 10 minutes and then remove bag. (repeat 10 minutes on, 10 minutes off for 30 minutes if needed) 

7) repeat steps 2-6 for continued heating. 

And just like that you have your homemade heating pad! I personally like to use a hand towel and after warming it in the microwave I fold it neatly and put it in a large Ziploc bag. From there I let the towel cool inside of the bag until it cools down to a temperature I like and then I remove the air from the bag and seal it up. The towel cools pretty quickly on the table or on a counter so be sure to check on it frequently. 

If you liked this how to tip then please "Like" this post below. I'd love to get your feed back so give this a try, even if its just for practice, and let me know how it went for you in the comments below or during your next massage session with me! 

NEW massage table at the office!

Designed with comfort in mind the new massage table comes with a breast recess feature, arm hammock and adjustable face cradle. 

I first began massage 12 years ago and as you can imagine, a lot has changed over the course of 12 years including massage tables! Although the table I was using was in good condition, it wasn't great and I thought it was time to update the massage table at the office. After some research I went out and tried some tables out for myself and came back with the one I thought was the best of the bunch. 

The Nirvana 2n1 Massage Table with breast recess, neck contour and multi-layer padding provides maximum comfort for women and men. The breast recess feature alleviates pressure on the breasts and allows the spine relax into a more neutral position. The pillow insert can be easily replaced for supine massage or male clients.

As you can see from the images below, the breast recess feature really makes a difference in a women's comfort when laying face down by alleviating pressure. It also takes the curvature out of the mid back allowing the work I do to be a lot easier. 

If you have not come in for a massage since we've added this table, you are in for a treat! The multi-layer padding really makes the table super comfy so come in and try it out for yourself! Leave a comment below and let me know what you think about the new table, how it feels and if it has added to your massage experience.