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Massage & Ankylosing Spondylitis

2/27/2015

Many people view massage as a luxury or indulgence, but when you have an arthritic condition like ankylosing spondylitis, it could mean the difference between soreness and satisfaction.

While there are many medications available to treat ankylosing spondylitis, the form of arthritis caused by inflammation of the joints in the spine, some people find that massage is a good addition to their ankylosing spondylitis treatment. The gentle kneading of a massage session can help relax muscles that have become sore and stiff because of the inflexible “bamboo spine” that’s common with the condition.

“Muscles work by taking joints through a range of motion,” said Jeffrey Goldstein, MD, an orthopedic surgeon and director of spine service at the NYU Hospital for Joint Diseases in New York City. “When two bones are fused together, there’s no longer motion there, so the muscles get tight and can be a source of pain. If you can relieve that stiffness, that’s good.”

Most medical professionals prefer to treat ankylosing spondylitis through non-surgical means, Dr. Goldstein added, and massage can help accomplish that. Massage may also work by reducing inflammation -- a study published in the journal Science Translational Medicine found that massage therapy reduces the activity of inflammatory substances in the body, which could have a pain-relieving effect.

Plus, massage feels good, and visiting a spa or massage studio is simply a relaxing experience, especially when compared to the tense, sometimes harsh atmosphere of a doctor’s office. “When someone’s in a pain cycle, something calming and soothing can be very effective,” said Sara Daly, PT, a physical therapist and massage therapist who owns Waterfalls Day Spa in Middlebury, Vt.

4 Massages for AS Pain Relief If you’re ready to try massage therapy for ankylosing spondylitis pain, you’ll find that there are many forms available. Here are a few that you may want to try:

Swedish. This is the most popular type, and it can be a good ankylosing spondylitis massage. It uses long strokes, circular movements and kneading to loosen tight muscles. Pressure can range from very light to deep, depending on the client’s preference. “You’re really trying to get blood circulation going in the muscles,” said Rachel Simon, PT, a massage therapist.
Shiatsu. In this form of massage, the practitioner massages specific spots that are said to relieve pain elsewhere in the body. The areas massaged will depend on what type of pain you're having. Practitioners may also lightly stretch your limbs. Proponents of shiatsu say that it helps to balance the flow of qi, which traditional Chinese medicine says is the life force present in all living things.
Lymphatic massage. Also known as lymphatic drainage massage or a “detox massage,” this kind of massage uses light, patterned strokes to help excess lymphatic fluid drain into the bloodstream. “That type of massage is very good for people with arthritis, because they sometimes have a lot of excess fluid from the inflammatory process that’s been occurring,” Daly said.
Petrissage. If you opt for this massage technique, your therapist will gently lift your skin and knead or roll it. This can help lengthen the tissues that connect to your muscles, enabling them to relax a little. “Different muscle groups work in conjunction together and attach to the skin layer,” Simon said. “Adding a little stretch and pliability can cause greater relief from discomfort.”

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Runner's World - Q&A Does Massage Help Athletes

2/24/2015

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AS THE WEATHER WILL BE WARMER VERY SOON, ONE'S THOUGHTS AND ACTIVITIES MAY GO OUTSIDE FOR OUR FITNESS.

CAN MASSAGE HELP ONE WITH OUR FITNESS GOALS? RUNNER'S WORLD EXPLORED THAT QUESTION.

First things first: Does it actually work?

Yes, but...

It depends on many factors: the type, frequency and quality of the massage, if you have a specific problem and what you hope to gain from the treatment. Will a massage knock three minutes off your 10K PB next Sunday? Probably not. But neither will a single set of 800m reps.

"In most cases, sports massage has a cumulative effect," says sports massage therapist Peta McSharry (sportsmassagezone.co.uk). "One treatment may have a short-term benefit, but correcting long-term problems takes longer."

Which explains some of the negative research. A study published in the journal Physical Therapy in Sport found no beneficial effects on hamstring length, but subjects were given just a single eight-minute treatment.

Conflicting research

"There are difficulties studying massage," says Lorraine Western, a sports massage practitioner with a master's degree in sports injury management (stayfitsportsmassage.com).

"Quality research depends on using a repeatable method, but as every massage treatment is unique to the individual at that moment, it's difficult to compare like with like."

Another study, published in Medicine & Science in Sports & Exercise, which used a more 'real life' scenario of three massages a week for 10 weeks on one leg of study subjects and no treatment on the other leg, found that massaged legs gained four degrees of flexibility and 13 per cent strength.

There's more backing from the boffins, too: research in the Journal of Athletic Training noted a 30 per cent reduction in post-exercise muscle soreness; more in the Clinical Journal of Sport Medicine found improved recovery; and satisfied run-and-rub testers in the British Journal of Sports Medicine enjoyed decreased fatigue.

Elite favourite

These results keep elite athletes - including Haile Gebrselassie, who has daily treatments - coming back. And they're right there at someone else's fingertips for you, too.

Could it all be in the mind?

Probably not - and does it really matter?

Sceptics argue that the benefits are more psychological than physical, and a study published in the British Journal of Sports Medicine found that having a massage in between fights led boxers to feel they'd recovered more, while physiological testing in the second bout didn't support this.

However another study - though admittedly on rabbits - found that massaged muscles regained more strength, had fewer damaged fibres and showed less swelling than non-massaged muscles.

The bunnies were unavailable for comment, but it's unlikely that such benefits existed solely between their floppy ears. You may also consider how much it really matters if the benefits are, in part, mental. "The psychological aspect of running can make a real difference to performance," says Western.

How can it help my running?

Think of the holy trinity of more efficient running, faster recovery and fewer injuries.

"Sports massage can improve flexibility of tight muscles and correct imbalances," explains Western.

"Some techniques improve circulation, enabling muscles to use oxygen and nutrients more effectively, which can boost performance. Techniques to promote venous return [the rate of blood flow back to the heart] and lymphatic drainage can help you recover by relieving congestion in the muscles and removing waste products."

Pavey cites another benefit: "Massage can identify areas of tightness you weren't aware of, nipping potential problems in the bud and preventing injury." Which, all in all, isn't too bad for a 30-minute lie down.

Is massage more useful at particular times?

Book in if you up your training.

"Muscular tightness can cause discomfort and injury if untreated," says Western. But there's little evidence pre-event massage boosts performance, says Iain Fletcher, senior lecturer in sports biomechanics at the University of Bedfordshire.

"Massage stretches muscles and fasciae, decreasing stiffness, and so making movements slower. Post-exercise, I can see a benefit, though," he says. The best type of massage is also a matter of timing.

"The depth should vary according to your training," says Pavey. "I find light massage helpful straight after a hard session, then stronger the next day."

Maintenance massage shouldn't conflict with performance or recovery, says Michael McGillycuddy, author of Massage for Sport Performance (£23.99, Human Kinetics). "It can be deep, addressing chronic injuries, increasing flexibility and enhancing neurological pathways." Ideal before you tackle the cryptic crossword, then.

Do I really need it as a recreational runner?

What goes for the pros, goes for average Joes (and Jos).

Even if you're not training twice a day and clocking 100-mile weeks, you'll still benefit from laying your parts on the table, so to speak.

"Recreational runners use the same muscles as elite athletes and undergo the same stresses," says sports massage therapist and lecturer Clive Lacey (bodymaintenance.co.uk).

Western agrees: "Many recreational runners push themselves to perform to their potential, so pre- and post-event treatments help them prevent injury, achieve their goals and recover well." And still no mention of panpipes or Nicaraguan volcanic mud, you'll notice.

So I'm going to feel less sore afterwards?

There's the rub indeed.

And yes, you are. Expert opinion now holds that muscle soreness isn't caused by lactic buildup, but by microscopic damage to muscle fibres. But according to Lacey, massage still has the power to soothe by promoting healing through breaking down fibrous tissue and adhesions.

An Ohio State University review of 27 studies backs this, finding evidence that massage therapy can alleviate symptoms of the dreaded delayed onset muscle soreness (DOMS).

"You may find massage best a couple of days after a hard workout or race to allow initial soreness and stiffness to subside," says Pavey. By that point you should just about be able to hobble to the appointment, too.

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DeePak Chopra Tips To Prevent Stress

2/19/2015

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Think back to the last day you didn’t make a to-do list. Are you at a loss? If so, you are like most women: perpetually busy and often stressed.

“Stress is an issue for women; they are struggling with more than one career,” says Dr. Deepak Chopra, world-renown author, internal medicine specialist and teacher of meditation and wellbeing techniques. “Motherhood is a profession and many women are forced to have another career on top of it.”

But life doesn’t need to be stressful, he says. It is all in how you handle it. Chopra gives the example of ocean waves. “If you are a skilled surfer, every wave could be a joy. If you are not prepared, every wave could be a disaster,” he says.

Here are Chopra’s top three tips for handing the stresses (or waves) in your life.

1. Focus on one thing at a time
Our conscious brain isn’t able to multi-task, says Chopra. It is only our automatic nervous system that can do multiple things at once – equalize hormone levels, pump blood to the heart, stabilize blood pressure, etc.

“If, right now, you are talking to me and checking your iPhone at the same time, you are really doing neither,” he says.

As an everyday technique for reducing stress, Chopra divides his days into buckets: sleep time, exercise time, family time, work time, play time, meditation time and so on. From there, he dedicates himself to only one task at once. Feelings of stress surface when you think of everything you need to do – a way of living that disrupts your psychology. Instead, focus on one thing only. Then move on.

2. S.T.O.P.
In order to live “mindfully and consciously,” says Chopra, humans need to take time to STOP. He uses the word as an acronym – S: stop what you are doing, T: take a few deep breaths, O: observe your body and smile, P: proceed with kindness and compassion.

“Even if the phone rings, don’t pick it up right away,” he advises. “Stop, take a few deep breaths and proceed with kindness and compassion. The person on the other line will feel it.”

3. Take 20 minutes for yourself
For many of us, the word meditation fills our minds with self-deprecating questions like, “What if I can’t relax?” and, “What if I’m not doing it right?” Chopra answers these concerns by suggesting women sit quietly, without an agenda, for 15 or 20 minutes.

He says, “Your mind will get restless in that time, but after a while it will quiet down and you will relax.”

Katie Morell is passionate about issues relating to women’s health and wellness. As a runner and yoga practitioner, she tries to live by the advice given in her Go Red pieces. When not lacing up her sneakers or doing a downward-facing dog, she is writing for a variety of publications including Hemispheres, USA Today,Consumer’s Digest and The Writer.

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Massage Therapy and Aging Adults

2/18/2015

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Massage Therapy Shown to Promote Health, Improve Quality of Life for Aging Adults

Published: February 05, 2015 10:01 AM

PRNEWSWIRE

EVANSTON, Ill., Feb. 5, 2015 /PRNewswire/ -- A growing population of aging adults receive massage therapy as part of their integrated care to temper aches and pains, tackle chronic pain and aid in long-term care. Studies continue to show that aging and elderly individuals benefit greatly from massage therapy.

Regularly receiving massage has been shown to promote relaxation(1) and stability(2) while helping temper the effects of dementia,(3) high-blood pressure and osteoarthritis.(4 )By incorporating massage into a regular healthcare regimen, many older adults find a better quality of life and additional relief from a multitude of health issues.

"The aging of both the silent and boomer generations call for an increased focus on improving and prolonging quality of life in this population," said Nancy M. Porambo, President of the American Massage Therapy Association (AMTA). "While integrating massage therapy into a health and wellness plan is useful for all ages, it holds particular value in the growing elder population."

Aging Population Experiencing the Benefits of Massage Therapy

The oldest part of the population is the most rapidly increasing segment of the American public.(5) The population of U.S. citizens over age 65 is projected to increase from 12.9 percent to 19.6 percent by 2030, according to the National Center for Health Statistics.(6 )By 2040, a projected 28 million Americans will be 80 or above, more than three times the population of the bracket in 2000.(7 )

The 18(th) Annual American Massage Therapy Association Consumer Survey, conducted in July 2014, found that approximately 9 million people over the age of 55 had a total of 39 million massages in the previous 12 months. The report found that the primary reason this population received massage was for medical purposes - pain relief, soreness/stiffness and recovery from injury.(5)

Chronic Pain Relief

Chronic pain is generally underreported in the elderly population due to a fear of stigma and assumption that it is an unavoidable part of aging.(8) This highly treatable issue is not being seen as a health ailment, though it has been shown to severely impact lifestyle through disruption of sleep, daily routines and social activities.( 8) Incorporation of massage therapy into care routines has been demonstrated to help treat chronic pain, particularly in joints, such as the shoulder or knee, while also improving stability and posture.(9)

"[This study] suggests that regular massage may produce physiological changes that contribute to improved balance and postural control," says Jo Ellen Sefton, Director of the Neuromechanics Research Laboratory at Auburn University. "This may be a way to decrease falls in older adults."

Massage Therapy Has Beneficial Results in Eldercare and Hospice Facilities

With 1.5 million patients in over 16,000 eldercare residences, the benefits of massage therapy are increasingly apparent for these senior citizens.(6) Studies have shown that even a brief massage can reduce agitation behavior in older adults living with dementia, such as physical expressions of pacing and wandering.(3)

Research also shows that massage therapy provides clinical benefits to hospice patients, such as decreased pain and improved quality of life. For example, a recent national cross-sectional survey of a random sample of hospices showed that 29 percent of facilities reported employing an art, massage or music therapist, with 74% of them employing massage therapists.(10)

Article Courtesy of Providence Journal

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Happy Valentine's Day!

2/14/2015

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Enjoy this day with your Special Someone! And, if you currently don't have a Special Someone--You be your Special Someone and do something loving for yourself.

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Valentine's Day Gift Certificates

2/12/2015

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Remember This Saturday, February 14, 2015 is Valentine's Day! You can purchase your loved one a relaxing massage gift certificate. My gift certificate program is new and you can now have the gift certificate emailed to you, texted to you or can still pick it up at my office. The website link for gift certificates is HERE.

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NY Times Reports Clinical Research Confirms Massage Benefits More Than Skin Deep

2/10/2015

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Regimens: Massage Benefits Are More Than Skin Deep
By RONI CARYN RABIN
Published: September 20, 2010

Does a good massage do more than just relax your muscles? To find out, researchers at Cedars-Sinai Medical Center in Los Angeles recruited 53 healthy adults and randomly assigned 29 of them to a 45-minute session of deep-tissue Swedish massage and the other 24 to a session of light massage.

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All of the subjects were fitted with intravenous catheters so blood samples could be taken immediately before the massage and up to an hour afterward.

To their surprise, the researchers, sponsored by theNational Center for Complementary and Alternative Medicine, a division of the National Institutes of Health, found that a single session of massage caused biological changes.

Volunteers who received Swedish massage experienced significant decreases in levels of the stress hormone cortisol in blood and saliva, and in arginine vasopressin, a hormone that can lead to increases in cortisol. They also had increases in the number of lymphocytes, white blood cells that are part of the immune system.

Volunteers who had the light massage experienced greater increases in oxytocin, a hormone associated with contentment, than the Swedish massage group, and bigger decreases in adrenal corticotropin hormone, which stimulates the adrenal glands to release cortisol.

The study was published online in The Journal of Alternative and Complementary Medicine.

The lead author, Dr. Mark Hyman Rapaport, chairman of psychiatry and behavioral neurosciences at Cedars-Sinai, said the findings were “very, very intriguing and very, very exciting — and I’m a skeptic.”

A version of this article appeared in print on September 21, 2010, on page D6 of the New York edition.

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Massage & Ankylosing Spondylitis

Runner's World - Q&A Does Massage Help Athletes

DeePak Chopra Tips To Prevent Stress

Massage Therapy and Aging Adults

Happy Valentine's Day!

Valentine's Day Gift Certificates

NY Times Reports Clinical Research Confirms Massage Benefits More Than Skin Deep

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