Myofascial Pain and Dysfunction: The Trigger Point Manual, a book by Janet Travell, David Simons, and Lois Simons. amazon.com The ultimate myofascial pain syndrome reference, the product of decades of extraordinary dedication by two doctors famously devoted to the subject of soft tissue pain. The two-volume set is also brilliantly illustrated. The introductory chapters constitute an excellent overview of the subject, albeit a dauntingly technical one. Note: although a landmark and important text, more recent information has been published in Muscle Pain: Understanding its nature, diagnosis and treatment by Siegfried Mense and David Simons.
Like massages, chiropractic care can be beneficial for lowering pain and improving recovery. It’s also been shown to lower stress, headaches and more. One way that chiropractors help treat pain is by lowering mechanical compression and irritation of spinal joints, which can send nerve signals throughout the body that increase inflammation and irritation.

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I think it is more that they are circumspect than pessimistic. Speaking as a scientist, we are very careful to guard against declaring a finding if there is even a small risk of it being a false positive. We never want to say ‘we’ve found something’ and later have it turn out we were wrong when more data comes in. So, I think they are hewing to scientific norms in this regard, and I do not fault them for that; it is important to be careful in science.

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Massage treats delayed onset (post-exercise) muscle soreness. Supposedly, massage therapy can stop that awful soreness that develops after an intense workout, known as delayed-onset muscle soreness (DOMS) — which is ironic, because massage is also well-known to cause a little next-day soreness. Although some studies have shown that massage can take the edge off DOMS, that’s about as good as it gets59 — perhaps a 30% temporary pain reduction when the planets align. It certainly doesn’t restore your strength any sooner. As with increasing circulation, it’s important to maintain perspective: it wouldn’t matter much even if massage did cure DOMS. Although DOMS can be pretty unpleasant, it’s one of the most trivial of all pain problems, guaranteed to solve itself within three days. On a closely related note …

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5. Emerging: the key in this final step is calmly reentering the world. Rather than just stopping this process and jumping back in, focus on going back to what you need to do with the same peace you might have when you wake up from a nice sleep. Just gently getting back into the flow of your day. This should keep your mind and body both staying in a more relaxed and positive state.
Neck pain. Neck pain is tied with headaches as the second most common pain experienced by adult Americans (also 15 percent), and massage can typically help with this too. For instance, a systematic review and meta-analysis published in 2014 in Evidence-Based Complementary and Alternative Medicine analyzed 15 studies and found that there was “moderate evidence” that massage therapy helped provide relief.

“I drew habitually growing up and minored in art in college, but when I graduated, my practice began to slip away. Because I’m rusty now, I get a sort of performance anxiety about the whole thing, so I try to do it in as casual a manner as possible. I typically call a friend who I’ve been neglecting or put music on, get out a pad and doodle. (A really satisfying pen works best. It has to feel like velvety-butter.) I let my pen do all sorts of weird things: make strange shapes, draw people I don’t know who don’t have hands. There are no rules, no expectations of perfection, no product to produce. And when I’m done with it, I’m done with it. It’s very un-precious and so, so relaxing.”
I think it is more that they are circumspect than pessimistic. Speaking as a scientist, we are very careful to guard against declaring a finding if there is even a small risk of it being a false positive. We never want to say ‘we’ve found something’ and later have it turn out we were wrong when more data comes in. So, I think they are hewing to scientific norms in this regard, and I do not fault them for that; it is important to be careful in science.
One theory is that muscle knots may be caused by something that goes wrong at the “motor end plate” — where a nerve ending attaches to a muscle cell.9 We don’t know why this happens, or what exactly goes wrong, but there is circumstantial evidence that motor end plates are the “point” in trigger point. That evidence is too complex and controversial to review properly here. It is explored in detail in my book. Some research has suggested that it may actually be possible to physically destroy the motor end plate with strong massage, thereby inactivating the trigger point.10 When it regrows — these are microscopic structures, it doesn’t take them long to heal — the trigger point may be gone.
In the Thai language it is usually called nuat phaen thai (Thai: นวดแผนไทย; lit. 'Thai-style massage') or nuat phaen boran (Thai: นวดแผนโบราณ, IPA: [nûət pʰɛ̌ːn boːraːn]; lit. 'ancient-style massage'), though its formal name is nuat thai (Thai: นวดไทย, lit. 'Thai massage') according to the Traditional Thai Medical Professions Act, BE 2556 (2013).[1]
Thai massage has been practiced in America since the 1990s when Westerners began practicing it. Thai massage is more commonly found than it used to be at American spas, but you can't find it everywhere for two reasons. First, the spa needs a room with a large, padded mat in order to offer Thai massage. It's easiest if the room is always set up for Thai massage, and yet it is more of a specialty request. It just makes more economic sense to have the room set up with a table for a Swedish massage.
The fact is, I do already do all those ideal things occasionally, but sometimes it feels as if being in the world is too much, and I need to disappear from it by losing myself in a screen. It is as if I crave that brain-dead feeling, even though I know it isn’t good for me. Having psychoanalytic psychotherapy is helping me to think about the reasons why I might do this – and for Morgan, therapy can be an important pathway out of being stuck in a screen-gazing rut, because it is somewhere a person is encouraged to use his or her mind. “The therapeutic space is the opposite of distraction – it’s concentration,” he says. “When people come into my consulting room, they often tell me it’s the first time they have ever felt they have had a space where they can’t run away from things.”
So presenting lactic acid as some kind of metabolic bogeyman that massage can purge from the flesh is wrong on many levels. This is another nail in the coffin of the daft notion that massage “detoxifies,” and yet another reason to be suspicious of any therapist who talks about “detoxification” — as is sometimes unethically done to rationalize adverse effects of therapy that actually have other causes, including potentially serious conditions.69

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Use affirmations to change your outlook on life and stop yourself from always jumping to negative conclusions. Affirmations are short, powerful statements that build you up and increase your confidence, helping you to expect positive outcomes.[4] Be careful about the words you choose – the things you say about yourself over and over again will ensure that you believe your own rhetoric. Use positive, believable, and caring words about yourself.
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.

If exercising feels to much like a chore then how about enjoying some guilt-free time with your friends? In ‘Play it Away’, author Charlie Hoehn explains how spending 30 minutes each day on any outdoor activity with your friends may actually be the key when trying to cure anxiety. He even created a Pinterest board with all sorts of activity ideas you can try out.

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Develop an invisible shield between yourself and stressed folk. This is really a visualization technique, in which you imagine that you are cocooned against the negative vibes of overly stressed people around you. See their behavior and attitudes for what they are, recognize what their stress is doing to them but refuse to let this penetrate your shield.
“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.”

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In “bodywork,” as practiced at Haven, painful physical manipulations are just one part of a package of techniques explicitly designed to evoke and provoke emotional expression and vitality. While a participant lies on the ground breathing hard, two facilitators may be applying extremely painful pressures to key points in the body, deliberately pushing the participant well outside of his or her comfort zone. This may launch people out of emotional ruts (fairly dramatically), relieving intense emotional denial and suppression, and leading to vivid insights and profound new body awareness. BACK TO TEXT
In New Zealand, massage is unregulated. There are two levels of registration with Massage New Zealand, the professional body for massage therapists within New Zealand, although neither of these levels are government recognised. Registration at the Certified Massage Therapist level denotes competency in the practice of relaxation massage. Registration at the Remedial massage therapist denotes competency in the practice of remedial or orthopedic massage. Both levels of registration are defined by agreed minimum competencies and minimum hours.[105]
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.

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.


Sit comfortably in a chair with your feet on the floor, and close your eyes. Once you are settled and notice your breathing, inhale through your nose for a count of 4, hold it for a count of 7, exhale through your mouth for a count of 8, and repeat. The pace doesn't matter, it should just be something that feels good to you. The key is having the exhale really stretch out much longer than the inhaling. Try and make the exhale smooth and have almost all of the air leave your body. Do it with the counting as long as you need to get the pace down before going to the next step. For me this takes a couple minutes.
This is the Crane et al gene profiling study cited above with regards to muscle soreness (DOMS). Although the study was not particularly about lactic acid, they checked and found that “there were no effects on muscle lactate levels” with massage. (Ironically, their findings may actually replace the lactic acid myth with another myth: that massage “reduces inflammation,” which was their primary exaggerated interpretation of their results.) BACK TO TEXT
And yet some medical benefits are plausible despite the lack of evidence. For instance, many apparently successful treatments may be due to the effects of pressure on “muscle knots,” which are a likely factor in many common pain problems, but poorly understood (and difficult to treat). And regardless, the effects on mood and mental health are so profound that patients can’t really lose — it’s a valuable service whether it “works” for pain or not.
Thai massage has been practiced in America since the 1990s when Westerners began practicing it. Thai massage is more commonly found than it used to be at American spas, but you can't find it everywhere for two reasons. First, the spa needs a room with a large, padded mat in order to offer Thai massage. It's easiest if the room is always set up for Thai massage, and yet it is more of a specialty request. It just makes more economic sense to have the room set up with a table for a Swedish massage.
In short, yes. An athlete’s medical condition and history should not be discussed with anyone except other trainers or coaches. There is nothing the media likes more than to hear a high profile athlete is sick or injured, so those discussions don’t happen outside of closed doors. The athlete is the only person who should be deciding what information they want to share.
Even if you do yoga, meditate and perform other stress-reducing activities, calm may allude you. Instead of getting a prescription for Xanax, try a natural supplement to relax. There are several herbs you can take in a nice cup of tea that could give you the sedative effect you need during times of hardship. Examples of such herbs are Chamomile, Valerian, and Kava.  Generally, one teaspoon of dried herbs or three tablespoons of fresh herb to one cup of water is a beneficial amount. Most herbs should steep for 5 to 10 minutes.
“I drew habitually growing up and minored in art in college, but when I graduated, my practice began to slip away. Because I’m rusty now, I get a sort of performance anxiety about the whole thing, so I try to do it in as casual a manner as possible. I typically call a friend who I’ve been neglecting or put music on, get out a pad and doodle. (A really satisfying pen works best. It has to feel like velvety-butter.) I let my pen do all sorts of weird things: make strange shapes, draw people I don’t know who don’t have hands. There are no rules, no expectations of perfection, no product to produce. And when I’m done with it, I’m done with it. It’s very un-precious and so, so relaxing.”

Massage therapists, and others in the holistic arts … seem to be a particularly gullible bunch. And there are a lot of people who have seized upon that, and marketed their products, their classes, their modalities, and their wild claims to us … and many of us have fallen for it, hook, line and sinker … and unfortunately, gone on to convince our clients to buy into it, as well. … Our profession has turned into the snake oil medicine show.

Ergonomic chairs serve a similar function as a massage table. Chairs may be either stationary or portable models. Massage chairs are easier to transport than massage tables, and recipients do not need to disrobe to receive a chair massage. Due to these two factors, chair massage is often performed in settings such as corporate offices, outdoor festivals, shopping malls, and other public locations.
In New Zealand, massage is unregulated. There are two levels of registration with Massage New Zealand, the professional body for massage therapists within New Zealand, although neither of these levels are government recognised. Registration at the Certified Massage Therapist level denotes competency in the practice of relaxation massage. Registration at the Remedial massage therapist denotes competency in the practice of remedial or orthopedic massage. Both levels of registration are defined by agreed minimum competencies and minimum hours.[105]
This review of 35 tests of treatments for delayed onset muscle soreness (DOMS) is strongly consistent with my own past interpretations of the research: basically, nothing works. Massage is “slightly effective” but “its mean effect was too small to be of clinical relevance.” The evidence for cryotherapy, stretching, and low-intensity exercise is not promising, but technically still inconclusive: more study needed.

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It is frequently asserted that massage therapy (MT) reduces cortisol levels, and that this mechanism is the cause of MT benefits including relief from anxiety, depression, and pain, but reviews of MT research are not in agreement on the existence or magnitude of such a cortisol reduction effect, or the likelihood that it plays such a causative role. A definitive quantitative review of MT's effect on cortisol would be of value to MT research and practice.

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The Touch Research Institute has conducted about many dozens of small studies showing the positive effects of massage and touch therapies on many conditions. It’s all a little too good to be true (or all true). I think the Touch Research Institute designs studies in such a way that a positive spin on touch therapy is inevitable. For instance, many of their papers are particularly afflicted by two statistical errors: confusing statistical and clinical significance (or just ignoring the difference when convenient), and comparing the wrong things to arrive at so-called “significance” (see Statistical Significance Abuse: A lot of research makes scientific evidence seem more “significant” than it is.) Also, conclusions in the abstracts of these papers are often so broadly stated as to be uninteresting: one of their studies concludes, for instance, that the subjects “report satisfaction.” Satisfaction is not a meaningful outcome. People are often satisfied with snake oil — that doesn’t mean it works! Some of these scientific papers seem more like press releases, produced by a professional association to promote the profession of massage therapy. I no longer take TRI studies seriously. BACK TO TEXT

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