More technically and most seriously, massage research is plagued by a “stark statistical error”: the error of reporting statistical significance of the wrong thing, or the wrong comparison.5 Dr. Christopher A. Moyer is a psychologist and a rare example of a real scientist — someone trained and expert in research methodology — who has chosen to focus on massage therapy:
PS Ingraham. Central Sensitization in Chronic Pain: Pain itself can change how pain works, resulting in more pain with less provocation. PainScience.com. 5428 words. Pain itself often modifies the way the central nervous system works, so that a patient actually becomes more sensitive and gets more pain with less provocation. This is called “central sensitization.” (And there’s peripheral sensitization too.) Sensitized patients are not only more sensitive to things that should hurt, but also to ordinary touch and pressure as well. Their pain also “echoes,” fading more slowly than in other people. BACK TO TEXT
Massage reduces inflammation. Um, no. The opposite, if anything.60 According to a sensationalized science news item in early 2012, supposedly massage “reduces inflammation” and “promotes muscle recovery.” But this was a small and technical gene profiling study, several steps removed from clinical reality, trying to explain a phenomenon that doesn’t clearly exist: we already knew that massage doesn’t do much for DOMS.61 All of the evidence about this and DOMS is explored in detail in a separate DOMS article.
Pre-event sports massage is done to help prevent serious athletic injury. It helps to warm up the muscles, stretching them and making them flexible for optimal athletic performance. A pre-event massage stimulates the flow of blood and nutrients to the muscles, reduces muscle tension, loosens the muscles, and produces a feeling of psychological readiness.
The massages are geared towards athletes and their sports. For instance, working on a runner will require doing a lot of leg work, but the upper body work will be minimal. Moreover, massages will target those areas that tend to become injured. For example, a massage session with a tennis player will involve a forearm massage that is preventive in the development of tennis elbow. If necessary, a whole session could be spent only on important areas, and skip completely muscles that are not overused in a particular sport.
Each of your feet contains 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. Oh, and the soles of your feet have over 20,000 nerve endings. Researchers believe going barefoot keeps the information highway to your brain open and refreshed, so kick off your shoes, put your feet on the floor, and walk around to feel the full effects.
Sports Massage is a no-nonsense massage that helps stretch tight muscles, stimulates inactive muscles and improves soft tissue condition. Sports Massage will help you move your body more freely with more flexibility and in time can improve your posture. As the name suggests it is popular with athletes, as it enhances performance, assists recovery and prevents injury – benefits we can all enjoy.
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Acupressure [from Latin acus "needle" (see acuity) + pressure (n.)] is a technique similar in principle to acupuncture. It is based on the concept of life energy which flows through "meridians" in the body. In treatment, physical pressure is applied to acupuncture points with the aim of clearing blockages in those meridians. Pressure may be applied by fingers, palm, elbow, toes or with various devices.
Combine these with the 4,146 active players in the NFL (National Football League) MLB (Major League Baseball), NBA (National Basketball Association), NHL (National Hockey League) and MLS (Major League Soccer); the 244 Olympic athletes on Team USA who competed in the 2018 Winter Games; and all of the “weekend warriors” who play sports on a more sporadic basis and this represents a huge number of individuals who rely on their bodies to consistently perform at higher levels.
The recipient wears loose, comfortable clothing and lies on a mat or firm mattress on the floor. In Thailand, a dozen or so subjects may be receiving massage simultaneously in one large room. The true ancient style of the massage requires that the massage be performed solo with just the giver and receiver. The receiver will be positioned in a variety of yoga-like positions during the course of the massage, that is also combined with deep static and rhythmic pressures.
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Expect to work hard breaking into the sports environment. Get additional training and develop your expertise in orthopedic massage and functional assessment, clinical massage, myofascial work and stretching. Start by getting involved with your AMTA chapters’ Sports Massage Team; this provides excellent hands-on experience and each event looks great on a resume.
Pumping - The stroking movements in massage suck fluid through blood vessels and lymph vessels. By increasing the pressure in front of the stroke, a vacuum is created behind. This is especially important in tight or damaged muscle tissue as a tight muscle will squeeze blood out like a sponge, depriving the tissues of vital nutrients and energy to repair.
Excellent little book. Used as a stocking stuffer over the holidays. She absolutely loves it. She keeps it in her glove box for safe keeping and as a helpful reminder. Let's face it, life gets hard and stressful from time to time. We need to focus on what is most important and this book touches on just that. The best part is its size and how condensed the information is. Easy to read. Good for all ages.
2. Grounding: the second step helps shift your attention to how you are connected to your environment. Since relaxation is a physiological process, it is important to direct your attention to your senses. So for this step, intentionally notice ways you are connected to your surroundings. For me right now, that would mean I intentionally notice my feet on the floor, my back against the chair, and how my sweater feels on my arms.
Good pain. In massage, there is a curious phenomenon widely known as “good pain.” It arises from a sensory contradiction between the sensitivity to pressure and the “instinctive” sense that the pressure is also a source of relief. So pressure can be an intense sensation that just feels right somehow. It’s strong, but it’s welcome. Good pains are usually dull and aching, and are often described as a “sweet” aching. The best good pain may be such a relief that “pain” isn’t even really the right word.
There is so much uncertainty that it is fair and reasonable to ask if we can really say much of anything about massage based on such incomplete and imperfect evidence. We can, in fact, but it all must be done with our eyes wide open and a lot of qualifiers and hedging of bets. We can’t be certain of anything … but we can certainly be informed by the evidence so far.
“Massage Therapy: Riddled with quackery,” a webpage on QuackWatch.org. Scientifically unsupportable ideas are common among massage therapists, according to Dr. Stephen Barrett. He avoids a blanket condemnation of the profession, conceding that “ordinary massage and the legitimate practice of massage therapy should not be categorized as quackery.” However, “many therapists make claims that go far beyond what massage can accomplish. And even worse, massage therapy schools, publications, and professional groups are an integral part of the deception.” He provides many references to support this view. I agree with almost every detail of the article and wrote a letter of support to Dr. Barrett, which is published as an addendum to it. That said, the article does neglect some nice things that can be said about massage therapy, and it contains a few minor errors. But I applaud the intent and embrace and welcome most of the criticism. I wish it weren’t mostly true, but I believe that it is.
In Mexico massage therapists, called "sobadores", combine massage using oil or lotion with a form of acupuncture and faith. Sobadores are used to relieve digestive system problems as well as knee and back pain. Many of these therapists work out of the back of a truck, with just a curtain for privacy. By learning additional holistic healer's skills in addition to massage, the practitioner may become a curandero.
Myofascial trigger points — so-called “muscle knots” — are increasingly recognized as a factor in many of the world’s aches and pains. This book-length tutorial focuses on advanced troubleshooting for patients who have failed to get relief from basic tactics, but it’s also ideal for starting beginners on the right foot, and for pros who want to stay current and as science-based as possible. 196 sections inspired by the famous texts of Drs. Travell & Simons, but also much more recent science. Also offered as a free bonus (2-for-1) with the low back, neck, muscle strain, or iliotibial pain tutorials. Buy it now for $19.95 or read the first few sections for free!
Sports massage is a good option if you have a repetitive use injury to a muscle, such as what you may get from playing a sport. It’s also a good option if you’re prone to injuries because it can be used to help prevent sports injuries. You may also use sports massage to increase flexibility and performance. Additionally, sports massage can be used to relieve pain, anxiety, and muscle tension.
We usually need to relax when we are feeling tense, anxious, or angry. Part of these feelings are due to an activation of something called the sympathetic nervous system, which includes parts of your brain that detect and respond to threats and stress. Without getting too deep into the physiology, when you are tense, anxious, or angry, your sympathetic nervous system is activated, and your heart rate increases, your breathing becomes rapid and shallow, your blood pressure increases, your digestion stops, your muscles tense, your circulation changes, stress hormones (cortisol and adrenaline, among others) are released in your blood stream, and your thoughts speed up and focus on a target (read more about that in Three Frames of Mind). When this is happening, our bodies feel unpleasant and we look for ways to feel better.
So what should runners book instead? Anna Gammal, a massage therapist who works with elite runners at the Boston Marathon each year and also massaged athletes at the 2004 and 2012 Olympics, recommends either a sports massage (i.e. targeted therapeutic treatment for the unique physical and biomechanical needs of athletes) or a myofascial release massage (i.e. the application of gentle, sustained pressure on soft tissue restrictions). Both specifically target muscle release and will help improve flexibility, reduce pain and increase range of motion.
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If you’re going to unwind or just to work out the kinks, make sure you find the right massage for your needs. Often they can be customized to address any concerns you may have and to make the massage perfect for you. Wear what feels comfortable to get the most out of your experience and be sure to speak up about what feels good and what doesn’t - this experience is all about you! Find out what type of massage is right for you in our comprehensive guide.
The reason the Pressure Question exists is that it’s hard for patients to tell the difference between nasty pain that might be a necessary part of therapy, and ugly pain that is just abusive. Not everything that hurts is therapeutic, but not every therapeutic procedure is painless! How can we tell if an intense massage technique is therapeutic or not?
“What is an ice cream walk? Great question. The process is pretty simple. Step one: exit your abode to go for a walk. Step two: walk toward an ice cream shop — any ice cream shop. Step three: order an ice cream. Step four: eat ice cream. Impromptu walks are one of my favorite ways to clear my head, but adding ice cream into the mix makes it feel like an intentional way of treating myself, literally and figuratively. I recommend Van Leeuwen if you happen to be ice cream-walking in NYC.”
There’s just no reason to push a client to that “cringe point.” It’s ham-handed, tends to indicate a simplistic “more is better” approach to the work, and simply isn’t needed — that’s not what defines “intensity” in a good massage. Very strong and sastisfying pressure can always be achieved without that edgy, nervous-system-almost-rebelling feeling.
Lomilomi is the traditional massage of Hawaii. As an indigenous practice, it varies by island and by family. The word lomilomi also is used for massage in Samoa and East Futuna. In Samoa, it is also known as lolomi and milimili. In East Futuna, it is also called milimili, fakasolosolo, amoamo, lusilusi, kinikini, fai’ua. The Māori call it romiromi and mirimiri. In Tonga massage is fotofota, tolotolo, and amoamo. In Tahiti it is rumirumi. On Nanumea in Tuvalu, massage is known as popo, pressure application is kukumi, and heat application is tutu. Massage has also been documented in Tikopia in the Solomon Islands, in Rarotonga and in Pukapuka in Western Samoa.
For now, and maybe forever, we can only judge these methods on the basis of the the strength of their defining idea. What’s different about it from other common massage methods? Anything? What can it do that supposedly other techniques cannot? You’d be surprised how many barely count as more than a slight variation on Swedish massage. Even if it is distinctive, is the big idea any better than a pet theory? Most are not. The history of medicine is littered with pet theory corpses. Most treatment ideas do not work out (null hypothesis), even really good ones. And almost everything that is worthwhile about massage is probably thanks to being artfully touched, which you’ll get from most methods.
Massage is not a detox treatment. If anything, it’s the opposite! Post-massage soreness and malaise (PMSM) is probably caused by mild rhabdomyolysis (“rhabdo”). True rhabdo is a medical emergency caused by muscle crush injuries. But milder stresses cause milder rhabdo — even just intense exercise can do it. And massage! We know this from a good formal case study, several informal ones, common exertional rhabdo, and the similarities between PMSM and ordinary exercise soreness. A rhabdo cocktail of waste metabolites and by-products of tissue damage is probably why we feel cruddy after any intense biological stress or trauma — but they can’t be “flushed” away by massage (or by drinking water). See Poisoned by Massage: Rather than being DE-toxifying, deep tissue massage can probably cause a slightly toxic situation in the body. BACK TO TEXT
Have you ever heard of power poses? These are body movements that increase your confidence and tend to be more powerful than traditional confidence-boosting exercises. Identify yours and make sure you practice holding that pose throughout the day. Also identify low power poses and remove them from your personal body language. Power poses basically trick your mind and tell it that you’re amazing! This feeds your subconscious mind, and increases your ability to be positive and anxiety-free.
Really, stop and smell ’em. Certain odors can change our mood, and it’s hard to feel angry or upset with a nose full of roses The impact of natural odors on affective states in humans. Weber, S.T., Heuburger, E. Department of Clinical pharmacy and Diagnostics, University of Vienna, Vienna, Austria. Chemial Senses 2008;33(5):441-7.. Keep a fresh jar of your favorite flowers near your workspace or in the living room, and take a whiff whenever anxiety strikes.
Some procedural notes: swelling was measured all fancy-like, “using bioimpedance spectroscopy and volume.” All patients “followed the standard rehabilitation program of the department,” including ice, passive motion, strengthening, and getting walking. And the MLD treatments were done by therapists we have every reason to have confidence in: “five physiotherapists with experience in MLD who completed two training sessions for standardization. The same therapist performed all of the study treatments for a given patient. The treatment was standardized according to the recommendations of Földi and Kubik.”
So the imperfect evidence shows that massage can maybe help low back pain, and yet the world has certainly not been saved from back pain. What’s wrong? Why isn’t massage immediately, completely, and permanently fixing lots of back pain clients? Because there are many kinds of both massage and back pain. Results of therapy vary widely with the skills of therapists, and with the specific kinds of back pain brought to them. And so, on average:
For instance, the average therapist is probably not even able to reliably find trigger points,81 and it is tricky to treat what you can’t find. Even when you have found them, we have no idea if they can actually be treated by any well-known method, none of which has ever been clearly shown to be effective. There are many kinds of treatments for trigger points, and not one of them is much more than an educated guess. And every patient seems to respond differently (for instance, some patients have clear cravings for brutal intensities of treatment that would cripple another patient).
Straightforward palpatory pareidolia. Pareidolia is a type of illusion or broken perception in which a vague or obscure stimulus — i.e. subtle textures under your skin — is perceived as if it was clear and distinct. Pareidolia is what makes naive Christians spot Jesus in a T-shirt stain, and why Percival Lowell thought he could see canals on Mars. BACK TO TEXT
For almost everyone, after some period of time, our parasympathetic nervous system (PNS) kicks in, which brings all of these physiological changes back down to normal. Your heart rate returns to baseline, your blood pressure lowers, digestion starts again, the stress hormones are metabolized, your breathing slows and deepens, and your muscles relax. When this completes, you are back to a pleasant, slower, and more in-control state.
Beyonce, Blondie, or the Biebster, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If you’re in a public place (that isn’t the opera), just listening to music can be a quick fix for a bad mood Relaxing music prevents stress-induced increases in subjective anxiety, systolic blood pressure, and heart rate in healthy males and females. Knight, W.E., Rickard, N.S. Monash University, Victoria, Australia. Journal of Music Therapy 2001;38(4):254-72.. Classical music can be especially relaxing right before bedtime.
Over-analyzing things can quickly lead to mounting stress. Don’t sweat the small stuff. Let it go! If you find yourself worrying over things you have no control over, distract yourself. Go outside. Check out the sky. Are the stars out? Is the wind blowing? Will it be warmer as the day progresses? Play your favorite song. Look at pictures or photos that make you smile. List all the little things you can be grateful for and focus on those.
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States (like Texas) that regulate massage generally require practitioners to graduate from massage school, pass a licensing exam, pay a licensing fee and earn continuing education units in order to maintain licensure. Most massage therapists purchase liability insurance as well. Strict codes of conduct must be adhered to, and therapists who are found to have acted outside the law can lose their license.
Bastian B, Jetten J, Hornsey MJ, Leknes S. The Positive Consequences of Pain: A Biopsychosocial Approach. Pers Soc Psychol Rev. 2014 Apr;18(3):256–279. PubMed #24727972. Bastian et al. write about “pain’s capacity to produce positive consequences, thereby decoupling the experience of pain from the experience of suffering” — pain’s silver linings, basically. BACK TO TEXT
When you are looking for massage therapy, be sure to check which type of massage a practitioner can provide. Match that with the benefits you hope to get from the massage session. You may want to chat with several different practitioners to find the one who understands your needs and is used to working with people with similar goals. Be sure also to discuss any allergies, such as to scents or plant oils, so your massage will be relaxing and beneficial without that concern.
Zen gardens are created to represent different soothing elements of nature. These meditation gardens were first used centuries ago by Buddhists. However, anyone can use a Zen garden to find their inner peace. Small Zen garden boxes represent the same elements of traditional Zen gardens and they can help you reduce stress and anxiety in powerful, positive ways. Cultivate your Zen garden to develop quiet mindfulness and inner peace. Like coloring, this meditative practice enhances your ability to find and maintain your own inner strength and peace.
Deep tissue massages are often utilized following injuries to help break up newly forming scar tissue that can make recovery more difficult and lead to stiffness. Massage has been shown to help reduce inflammation and muscle spasms by stimulating blood flow, loosening up muscles to allow for more oxygen and also helping reduce the nervous system’s automatic stress response.