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Health
& Medicine . It's important to massage at
home. The more often you get massaged, the
A Vermont muscle often gets to quietly hibernate from November to May, maybe stirring when you have to pump the gas pedal in cold weather, or temporarily waking to shovel snow, then growling and dropping back into slumber. But now with a burst of Spring gardening, sports, and hobbies, those muscles have been unceremoniously spurred into action. This can make our muscles very grumpy. Sudden overuse can cause muscle soreness or spasm -- pain and limited motion. Massage can provide quick relief and recovery. And it's something you can do for friends and family. (And they can do for you.)
Massage continues to gain recognition as an important therapy for a wide variety of diseases and conditions including chronic pain, chronic and acute back problems, fibromyalgia, and arthritis... among many others. Many of these conditions are best treated by a qualified, experienced massage therapist. But for the simple sore, tight or constricted muscles of too much Spring too soon and too fast, you can feel confident about an at-home massage. ... ...
Shelburne massage therapist Patty Tobias, of Polarity Massage in Burlington, agrees. "I think anything people can help each other with is good. It also brings harmony in the home," says Tobias. "Communication between the two people is the most important thing." As long as you check in constantly with the person you're massaging, you can give a good, safe massage, she believes. "If it hurts more from touching, then don't do it," is one of her guidelines for home massage. Evy Smith of Discover Massage also emphasizes the need to "always listen to the recipient and ask if it is okay and how is the touch." She recommends that you "begin lightly and gradually relax and soften the muscles working progressively to a deeper, more firm touch." "When a muscle tightens up, it constricts the flow of blood and lymph to the muscle and prevents the disposal of toxins from the muscle," explains massage therapist Eileen Carpenter of Hinesburg Healing Arts. "It's important to massage at home. The more often you get massaged, the better... the more circulation you get going to a problem or tight area," adds Carpenter. Don't massage bruises, infections, varicose veins or tumors, according to Carpenter. ******* *******
If it's comfortable for him, he can lie on the floor or a bed. He may be more comfortable with pillows under his feet or hips if he's on his belly, or under his knees or neck if he's on his back. If lying down isn't comfortable or possible, let him sit in a chair with his head and arms resting on a desk or table. ******* *******
How do you know where to massage? Massage where it hurts. If the recipient can touch the spot, let her show you; if not, she can guide you. According to Smith, "muscle fibers contract and twist... causing a spasm, which feels like a hard lump or nodule under the skin. This lump is the trigger point. "The trigger point will usually be the most painful or sensitive spot on the muscle." "A tight muscle isn't pliable. It doesn't move as much as other parts," says Tobias. Often the tight muscle will feel ropy or stringy. "The muscle may harbor ropelike areas, cordlike bands than can vary in thickness from thin strings to cables as much as a few centimeters thick," write Donna and Steve Finando in Informed Touch. ******* ******* What strokes do you use?
You can experiment with lots of different massage strokes as long as you continue to check with your recipient. You can use your open hand, fists, thumbs, even elbows, says Tobias. Try circular strokes, kneading or even percussion -- tapping on the muscles with fingertips or the side of your hands. Just taking hold of the muscle and lifting it slightly can also give instant relief. Carpenter suggests you massage across the muscles of the back. To do this, face the center of the back and reach to the muscles on the opposite side of the spine, knead in and out from the spine. The Finando's use "ischemic compression," pressing the trigger point for 15 to 20 seconds, followed by "manipulation of the surrounding musculature to reduce local constrictions and taut muscular bands."
******* ******* How does massage reduce pain? Massage reduces or even eliminates the constriction in sore muscles and increases circulation. It also works through the nervous system. Relaxation can drastically reduce pain. "A lot of pain releases as you relax," says Tobias. She recommends a polarity technique to soothe and calm. "Stand on the right side of the recipient. Just barely touching her, put your right hand 1-1/2" below her belly button. Put your left hand on her forehead. Hold this for about a minute until you feel a warm sensation or energy moving in your hands. The other person will also feel warm."
Tiffany Field, director of the Touch
Research Institutes at the University of Miami School of
Medicine, says her previous research has found that deep tissue
massage increases levels of serotonin in the body. Serotonin is a
chemical associated with elevated mood and pain reduction. Many of the new
anti-depressants act by increasing the availability of serotonin.
"The common mechanism between acupuncture and massage therapy is probably
the release of serotonin via the stimulation of deep pressure receptors,"
says Field. "When you do a superficial massage--that is
lightly stroking -- you don't get these effects. It's not the tactile
receptors that are on the surface of the skin, but the pressure receptors that
are beneath the skin." ******* ******* What can you do for yourself? For self-massage, Tobias and Smith both suggest the common tennis ball. Put the tennis ball right under the place where your muscle is sore. You can do this leaning against a wall or lying on the floor. Roll the ball around the sensitive area or press into it for several seconds. Tobias suggests rolling the tennis ball on the upper gluteals (top of the buttock muscles) to relieve low back pain. Smith suggests tying two tennis balls in a sock so they can run down either side of the spine (not the spine itself) to release trigger points along the spine.
Smith also describes a "do-it-yourself" technique called "thumb therapy." It can be applied to any area you can reach. "Press with your thumb or other finger on the trigger point and apply progressively stronger pressure. Hold the pressure until the pain begins to dull." "I would also have someone stretch or do yoga for sore or stiff muscles," adds Tobias. And according to Field, exercise and stretching also stimulate the deep pressure receptors. ******* ******* And afterward? Make sure the recipient drinks plenty of water to flush out the toxins released during massage, according to Carpenter. The Finando's recommend applying moist heat to the area to increase circulation. They also suggest stretching... after the tightness is reduced to keep the muscles from tightening again. And finally... show this article to a family member of friend so they can give you a massage. Laura Wisniewski, Assoc. Ed. . ******* ******* If you would like to submit something for our Health & Med section, don't hesitate to let us know. Simply e-mail us at health@downstreetmagazine.com. The e-mail should contain your name, address, and a phone number where we can reach you. You may also send a copy of your proposed article. The text can either be included in the body of the e-mail, or you can send it as an attachment in just about any word processing format. If your piece is accepted, we will pay a small honorarium for your interest & your time. [See Freelancers Wanted for more details.] ******* ******* If you would like to advertise in this section, or throughout the magazine, please visit our Advertising Info Pages ... or call, write, or e-mail ads@downstreetmagazine.com. ******* ******* |
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