By Sara Angle 

You put a lot of work into staying in shape. Maybe you HIIT and run. Maybe you flow, spin, and do as many reps as possible in boot-camp class. Whatever your mix, you're likely missing one simple, science-backed way to maximize the benefit you get out of every drop of sweat: Give your body the targeted TLC of a sports massage. "Athletes typically work sports massage into their regimen to reduce muscle soreness and help treat problem areas," says Beth Mignano, a licensed massage therapist who assisted USA Track and Field at the 2012 and 2016 Olympic Games. The idea is less pain, better training—a sound formula for anyone with a fitness goal. (BTW, did you know organ massage is a thing?!)

But these aren't run-of-the-mill spa treatments. Sports massages can consist of some heavy-duty manipulation techniques, including deep-tissue work and stretching, so they're not always relaxing.  What therapists are after is creating myofascial release to help you move better--myo refers to muscles and fascial refers to the continuous elastic sheet of connective tissue, or fascia, that covers them."Plus, getting a regular massage—even once a week—is also a great way to develop another level of body awareness," Mignano says. "When you have greater body awareness, it can serve to guide your training choices: If you feel something outside the norm, you might be able to prevent an injury or improve performance by adjusting a drill, a technique, or your intensity. (Not to mention, massage of any kind can do some great things for your mind.)
"Think of fascia like a piece of shrink wrap surrounding your muscles and providing structural support," says Nina Cherie Franklin, Ph.D., an exercise scientist and a licensed massage therapist in Atlanta. But things like sitting all day, repetitive motions, and even stress can cause it to get tight. "Loosening the fascia lets the therapist help the muscle return to its normal resting length and open the muscle for movement," says Mary E. Cody, a master licensed massage therapist at Grae Therapy in New York City.
All that might sound a little intense, but the science behind massage can translate to serious gains in your workouts. Here, four reasons you should consider it. (But before you go, read these must-know pre-massage tips from physical therapists.)
1. Boost Your CirculationOxygenated blood is your muscles' power supply, and new research suggests that massage can help those fuel lines work better. In a study at the University of Illinois at Chicago, a single 30-minute lower-body massage performed after a leg workout enhanced blood vessel dilation in exercisers for 48 hours. "Blood vessels that function properly are flexible and have the ability to dilate, or widen, on demand when muscle and other tissues are in need of more oxygen and nutrient-rich blood during and after exercise," says Franklin, the primary study author. Her findings suggest massage may stimulate those vessels to be at the top of their game so your muscles get max juice just when they need it.
2. Feel Less SoreNot only do post-workout massages pump blood more efficiently, but people who received them reported nearly half the soreness level compared with those who didn't get a rubdown, Franklin's research found. After a tough workout, there's an inflammatory response in the muscles you just used—your body speeds blood to patch microtears in those muscle fibers—accompanied by oxidative stress. Too much stress, and your muscles can't fire as fast, as long, or as forcefully the next day or two. But massage may dampen the stress effect by lessening the severity of the inflammatory response, she says, ultimately reducing the delayed-onset muscle soreness (DOMS) you typically feel.
3. Rev Up Your Endurance

There's evidence that massage may even spark your muscle cells to go into overdrive: Researchers at McMaster University in Ontario saw an uptick in the signaling for mitochondria—the powerhouse of your cells—after just one massage. How? "When the proteins involved in sensing the intercellular environment of muscles are altered—most likely from the pressure of a massage—this actually alters your gene expression, temporarily increasing the signal for new mitochondrial growth," says study author Mark Tarnopolsky, M.D., Ph.D. That's key, since mitochondria help turn fuel into energy, and the more you have, the greater your endurance capacity. Getting regular massages could potentially change the capacity of your muscles, says Dr. Tarnopolsky.
4. Move More FreelyAnyone who's experienced tight hamstrings knows that some exercises can be difficult when your movement is restricted. That's a sign that the fascia sheath is not allowing for a full range of motion in the hamstring, says Cody. By releasing the tight or restricted areas, she says, you'll improve your flexibility and mobility. That, in turn, might allow you to run with less effort, lift weights with more control, or just exercise a little longer. (This doesn't even cover all the benefits of getting a sports massage.)

• Allyson Osborn

Pregnancy is a time of great change, both physically and emotionally.Along with tremendous physical transformations, hormone fluctuations and mixed feelings of excitement, anticipation, and worry, a mom-to-be can experience many ups and downs along the way.

A pregnancy massage therapist can be a trusted helper on this journey.
Qualifications
Often a client’s first massage experience is during pregnancy, and this is a special time to feel cared for and supported. During this time she is open and willing to do the best she can for her growing baby and truly wants to know how to feel her best, so her baby has the best environment to thrive.

Many massage therapy schools will touch on pregnancy massage, but due to the various symptoms, discomfort and complications that could be present, it is imperative that additional training and certification be obtained.
This additional training provides more insight into the changes women experience, specific positioning techniques and overall training to ensure safety for the client and baby.
The mom-to-be is certainly not fragile, but it is important to understand the physiological changes that occur in order to provide the safest and most appropriate services.
Consistent Massage

Prenatal massage should be incorporated into routine prenatal care. Maintaining a consistent schedule of massages during pregnancy will provide the most benefits to mom and baby and helps alleviate many issues associated with the changes your client is facing.
When using the appropriate techniques, prenatal massage can address anxiety and depression, relieve muscle aches, reduce sciatic pain discomfort, reduce swelling and even reduce the risk of preterm labor.
Often clients receiving prenatal massages are in serious pain. Knowing the appropriate amount of pressure to apply and where to apply that pressure is essential in client satisfaction.
Another word of caution is to carefully consider the products and ingredients used on pregnant women. Even natural products should be carefully examined, as some essential oils and other ingredients are contraindicated during pregnancy and breastfeeding.
Visit the site of the National Association for Holistic Aromatherapy for more specific information.
This is important for those who are providing services to the client, but also for the staff at the front desk to know there are certain products that should not be recommended.
All of your staff including the person answering the phone and greeting guests need to be part of making this a wonderful experience for your pregnant clients.
Client Comfort

Finding the sweet spot for client comfort is key to providing an exceptional prenatal massage. Think about all the details in the room that influence the client experience. Pregnant women are often bothered by certain smells, and have fluctuations in their core body temperature, so be sure to ask about candles, sprays, lotions scents and room temperature.
It is recommended to ask about this each time you see the client, as this sensitivity often changes throughout the pregnancy.
Often the mom-to-be has a difficult time getting comfortable on the massage table and knowing different positioning techniques, while maintaining the necessary safety precautions is extremely important. It is through understanding and thinking through the client’s eyes that you can provide a nurturing and therapeutic massage experience.
Above all, get to know your pregnant client and truly attempt to understand her journey. Be sure to ask a lot of questions.

About the Author


Allyson Osborne is manager of Becoming Mom Spa + Ultrasound and has been working with moms before, during and after pregnancy for more than 10 years. Becoming Mom Spa + Ultrasound is currently based in Mason, Ohio, and is expanding nationwide through franchising. For more information visit becomingmomfranchise.com.

By Dr. Manny Alvarez

Fox News

There are a number of different kinds of massage and each one can help with a specific problem, or help you achieve a certain state.  (iStock)
Massage is a popular form of relaxation and therapy for the body and mind. There are a number of different kinds of massage and each one can help with a specific problem, or help you achieve a certain state.
Massage can be used as a therapy for:

• Relaxation.
• To treat physical injury.
• As a treatment for long-term illness.
• To combat stress and anxiety.
• To improve circulation.
• Problems with sleeping.

But, while the benefits of massage are well-known and oft-discussed, what about the other side of the coin? While massage can be helpful, it can also be harmful. That’s why you should always seek professional advice, give honest answers to questionnaires and use a recommended or fully, qualified and experienced masseuse.
Can a massage hurt?
A massage can hurt. Sometimes a little pain comes with the territory. Deep tissue and sports massages, for instance, are known for being a little more forceful, but that’s because they’re designed to achieve particular things.
A deep tissue massage allows the masseuse to reach the deep muscle tissue under your skin and stimulate and promote better function of scar tissue. Sports massage is similar, but is used in order to flush away toxins, increase joint flexibility and reduce the risk of injury during exercise.
When it comes to these types of massage, if you’re prone to blood clots, they can do more than hurt you, they can cause serious problems. That’s because by stimulating the deeper muscle fibres and connective tissue, they can encourage a clot to release which has the potential to cause serious harm.
 
That’s one reason you should always ill in your pre-massage questionnaires honestly and thoroughly. And, if you are prone to blood clots, mention it to the masseuse too, just to be safe.
Picking the right type of massage
As we’ve already stated, there are a number of different kinds of massage. They include:

• Deep tissue massage.
• Sports massage.
• Swedish massage.
• Hot stone massage.
• Shiatsu massage.
• Thai massage.
• Reflexology massage.
• Aromatherapy massage.
• Pregnancy massage.

In order to achieve the benefits you’re looking for from your massage, it’s best to do a little research. You should:

• Pinpoint what you want from your massage.
• Find out about the different types of massage and what each type is designed to achieve.
• Ask around for a reputable or recommended masseuse or health spa.
• Phone up and have a chat about what you want.
• If you’re still unsure, discuss the option of a short version of the massage you’d like.
• Lie back and enjoy the stimulation.

Massage Frequency
How often you have a massage depends on a few different details, such as why you’re having them, what your doctor says, your budget and your time. If you’re having massages for general recreational and relaxation purposes, then once a month or even less, is fine.
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IS THERE A MARATHON IN YOUR FUTURE?
For sports and fitness reasons, anything from once a week to once a month is typical. But, if you’re recovering from a particular injury, you might be prescribed to have them more frequently – expert advice is required here.
For long-term problems, the frequency of your massages could be high in the beginning and then slowdown once your body and mind begin to respond and improve through the therapy of massage.
As you can, see it really does depend on each individual. But, if you’re planning on having massages often, it’s worth speaking to your masseuse and possibly you’re doctor to, just to ensure you’re not about to do yourself more harm than good.
This article first appeared on AskDrManny.com.


Dr. Manny Alvarez serves as Fox News Channel's senior managing health editor. He also serves as chairman of the department of obstetrics/gynecology and reproductive science at Hackensack University Medical Center in New Jersey. For more information on Dr. Manny's work, visit AskDrManny.com.

From Clinical Pain Advisor Publication
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The growing use of CIM for headache is spurring research, which indicates that some treatments and practices may represent effective adjuncts to conventional care.In an effort to establish greater clarity on the value of complementary and integrative medicine (CIM) for integration into conventional headache management, a team of researchers from the Mayo Clinic in Scottsdale, Arizona, and Rochester, Minneapolis, performed a literature review of popular complementary and alternative therapies and practices for headache relief.1They concluded that several CIM methods bring value and that their integration into a headache management plan in the clinical setting empowers patients' healing process.
Although conventional over-the-counter and prescription medications offer relief for most headache sufferers, an increasing number of patients are looking to CIM for relief of acute, chronic, or recurrent headache. One study found that 50% of US adults with migraines or severe headaches have used at least 1 type of CIM within the past 12 months and are more likely to use CIM than adults who do not experience severe headaches.2
The growing use of CIM for headache is spurring research, which indicates that some treatments and practices may represent effective adjuncts to conventional care.3
Commonly used CIM for headache management includes massage therapy, acupuncture, mind-body medicine (eg, biofeedback, guided meditation), and the use of botanicals and supplements. Through their literature review, based on 5 meta-analyses, 7 systematic reviews, and 34 randomized controlled trials (RCTs), the Mayo Clinic team, headed by Denise Millstine, MD, an internist affiliated with the integrative medicine section in the department of general internal medicine at the Mayo Clinic in Scottsdale, found evidence for the value of acupuncture, yoga, tai chi, biofeedback, and guided meditation. Manual therapies (massage and osteopathic techniques) also showed some efficacy, but the efficacy of a number of popular supplements was less clear.


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Needles and PinsThe literature review showed that acupuncture reduces the frequency of several types of acute headaches and has similar efficacy to some prophylactic drugs. The researchers noted, however, that some studies also have shown that patients who expect to achieve a good result from acupuncture for headache relief are more likely to have a favorable response than patients who have no expectations (P =.002). However, studies that compared structured physical activity intervention with acupuncture showed that physical activity was superior to acupuncture for headache relief.
Body WorksBoth tai chi and yoga showed benefit. Limited benefit was observed with massage therapy, with headache-related symptoms temporarily alleviated either soon after a session or several weeks after the massage therapy. RCTs on positional release therapy – a type of manual therapy in which muscles are positioned to take tension off neuromusculature – and  osteopathic manipulative therapy both showed promise in alleviating symptoms of migraine. Biofeedback and guided imagery, but not mindfulness meditation, also helped reduce headache intensity and duration in several RCTs. 
Vitamins and SupplementsReview of studies on vitamins and supplements commonly used for the relief of headaches found some value in remedies such as lavender oil aromatherapy and citron syrup. The value of folic acid, vitamins B6 and B12, feverfew, and omega 3 fatty acids remains unclear, and the use of the herb butterbur is discouraged, as it has been associated with severe hepatoxicity. “Use of over-the-counter supplements among patients with headache is prevalent, so I urge primary care providers to be familiar with those for which there is evidence of effect without harm,” Dr Millstine told Clinical Pain Advisor.  
“Most patients with headache can benefit from integrative medicine modalities, particularly if there is an element of stress relating to their symptoms, “ Dr Millstine said. “We often use acupuncture in patients with migraine and gentle yoga in patients with any primary headache.” 
Summary and Clinical ApplicabilityCIM therapies and practices are widely used by migraineurs and others with chronic or recurrent headache. Research suggests that some of these modalities have value. Thus, healthcare providers should consider familiarizing themselves with popular CIM therapies and practices and discuss their inclusion in the overall headache management strategy.
Limitations Low to moderate quality evidence exists for the effectiveness of a number of CIM therapies in the management of primary headache.