Flushing Lactic Acid with Massage
If you’ve ever had a good massage after a hard run, you know it can work like magic to relieve post-workout pain. Massage flushes lactic acid and waste (burned fat) that your body produces from overloaded muscles, reduces soreness and stiffness, and generally speeds recovery. Many top competitive runners incorporate massage as a regular part of their training program to help prepare for and recover from strenuous workouts and to enhance overall performance. Regular massage keeps muscles free of knots and hypercontracted bands, which, if ignored, could lead to injury. Think of it this way: Massage acts like a garage man, it carries the junk away. Leave the junk sit in your tissue and starts to stink fast, in other words, YOU STAY SORE LONGER THEN NEEDED.
Massage improves blood circulation because the pressure applied during massage pushes blood to congested areas. When this pressure is released, it allows fresh blood to flow in. In addition, the squeezing and pulling during a massage, helps in elimination of lactic acid that has been built up in the muscles.
When should an athlete get a massage?
1. Between hard workouts, as a regular part of the training schedule. Every runner knows that quick recovery from hard workouts is essential for consistent, uninterrupted training. If you’ve pushed hard and wind up with overloaded, sore, stiff, and contracted muscles, massage may be just what you need to keep you on track and on your training schedule
2. Immediately after a race. Those runners on the tables after races are speeding their recovery after pushing to the limit. Massage assists the muscles in getting rid of lactic acid build- up and reduces soreness that can result from overload.
A study by Monedero and Donne showed while active recovery proved best in removing lactic acid, a combined approach (active recovery and massage) did increase recovery rate during short intervals between maximal efforts and was most efficient for maintaining maximal performance time in subsequent performance.
Regardless of whether your activity is running, cycling, horse back riding, skiing, tennis, rock climbing, hiking, soccer, snowboarding, or swimming, a massage can help you perform better and reduce your risk of injury. Let Hands on Health Massage Therapy Center aid in your recovery by getting lactic acid flashes with regular massages. It’s easy to book an appointment straight through our Facebook page.
References:http://www.podiumtherapy.com/about.html http://www.santarosamedicalmassage.com/blog/2011/10/02/Sports-Massage-Recovery-Time.aspx
Pressure Point Massage Therapy
Neuromusclular Therapy, Trigger Point Therapy, and Deep tissue massage are all modalities aimed at targeting your pressure points to reduce your muscle pain or discomfort. A tender point–also known as a “trigger point” is a spot in your skeletal muscle that’s associated with a palpable, hypersensitive nodule in a taut, ropy band. A pressure point is tender when compressed, and it can cause pain to be referred or sent elsewhere in your body.When a muscle is chronically tense or in spasm, the muscle fibers contract due to the secretion of lactic acid caused by fatigue, trauma, stress, chemical imbalances, or poor circulation. As a pressure point is held, the muscle tension yields to the finger pressure, enabling the fibers to elongate and relax, blood to flow freely, and toxins to be released and eliminated. Increased circulation also brings more oxygen and other nutrients to affected areas. This increases the body’s resistance to illness and promotes a longer, healthier, more vital life. When the blood and bio-electrical energy circulate properly, there is a greater sense of harmony, health, and well-being.
A few key things to remember as you go in for a pressure point focused massage:
1. Breathe: A massage therapist trained in deep tissue massage will be able to locate your pressure points quickly, and will target those points using their hands or elbows. When you’re massage therapist begins working out your pressure points or the muscles containing your pressure points, you’re likely to experience a heightened sense of discomfort in that area. A key to eliminating your pressure points is to practice deep breathing techniques.
#2 Drink plenty of water: If you’re dehydrated before or during your appointment, you’re healing experience will be suboptimal, as your pressure points either will not release or they’ll release extremely slowly.
#3 Communicate: Because deep tissue massage and pressure point work can occasionally be uncomfortable, it’s important that you communicate clearly with your massage therapist during your deep tissue massage sessions, so that they knows when they are using too much pressure and needs to back off. Communicating your level of comfort and acceptance with the procedures being performed helps the therapist understand your pain threshold, and helps them know the best ways to treat your pressure points. You should also let your therapist know when the force being applied to your pressure points is not sufficient. Some pressure points are located in muscles deep under the surface of your skin and light, superficial pressure will not be enough to reduce them effectively. Knowing what you’re body needs comes with experience, and a person who undergoes regular massage therapy will know their problem areas and their pressure tolerance levels.
Learn the Pressure Points
Pressure Point 2: The second back massage pressure point is found between the shoulder blades, on both sides of the spine. Around an inch of pressure should be applied to both the points simultaneously. Do not apply direct pressure on the spine at any time.
Pressure Point 3: The third back massage pressure point is found on both sides of the spine, in line with the elbow of your hand. Apply an inch of pressure for about thirty seconds.
Pressure Point 4: The fourth back massage pressure point is found on the muscles, below the line of the pelvis. Pressing this point may give rise to a little tingling in the leg, as the feeling would be a combination of pleasure and pain.
Pressure Point 5: This one is found below the arm pits, on the sides of the muscles, that run from the arm pits to the back.
Pressure Point 6: You will be able to find this pressure point right at the back of both the shoulders.
Schedule your ‘pressure point massage’ appointment with one of our massage therapy specialists at Hands on Health Massage Center in Asheville, North Carolina.
Photo Credits: http://www.ehow.com/how_2031323_stimulate-pressure-points.html &
http://factoidz.com/trigger-point-map/
Piriformis Syndrome a Real Pain in the Butt
So what causes this pain in your butt?
The most common causes are sitting for long periods of time with your hips flexed, which is typical for individuals that spend most of the day working at a desk. Piriformis Syndrome is also common in athletes. It is most often an overuse injury found in cyclists, rowers and runners. Runners experience piriformis syndrome oftentimes with overpronation of the foot. When a foot overpronates it causes the knee to turn medially, causing the piriformis to activate to prevent over-rotating the knee. This causes the piriformis to become overused and therefore tight, eventually leading to piriformis syndrome. Other causes for piriformis syndrome include stiffness, or hypomobility of the sacroiliac joints, which can actually change the way that you walk and cause some lower back pain as well.
Sit with one leg straight out in front. Hold onto the ankle of your other leg and pull it directly towards your chest.
HOH Integrative Massage Discount
Upcoming Discounts:
Asheville Triathlon Club & Asheville Track Club Members: Monday, November 28th - Sunday, December 4th
Mission Hospital: Monday, December 5th - Sunday, December 11th
Biltmore: Monday, December 12th - Sunday, December 18th
UNCA and AB-Tech Students and Faculty: Monday, December 19th - Sunday, December 25th
Blue Ridge Bicycle Club, Asheville Women’s Cycling & Asheville Bicycle Racing Club (ABRC) - Monday, December 26th - Sunday, January 1st
Using Integrative Massage to Treat Upper Cross Syndrome
The faulty posture, known as upper and lower cross syndrome, can affect strength, stability performance and negatively impact our ability to incorporate ideal form during key movement patterns. Not only is upper cross syndrome very common in computer users but it is also commonly found in athletes, especially cyclists. Both of these categories of people hold flexed postures for prolonged periods and tend to do these activities in a repetitive nature.
So what exactly is Upper Cross Syndrome and how do you know if you have it? It is a tightening of the muscles of your upper chest and anterior (front) neck and a weakening of the muscles in your upper back and posterior (rear) neck. It also includes a tightening of your upper trapezius, the muscles on the tops of your shoulders and the sub-occipital muscles, just beneath your skull, behind your head. Some of the signs and symptoms of upper cross syndrome are pain in the hands, arms, shoulders, neck, and upper back. Some visible signs of this syndrome are slumped posture with your shoulders rotating forward.
Becoming aware of your posture is crucial in reducing your risk of becoming prone to upper cross syndrome. The way you hold your spine during vigorous (or even leisurely) physical activity has a tremendous effect on your bones, muscles, tendons, nerves and joints. Also, someone who works at a desk or sits for a majority of the day and continuously exhibits poor posture can unknowingly create muscle imbalances that can have painful and visual consequences. Riding a bike can be hard on the body, but proper conditioning, postural exercise and massage can help you remain healthy and pain-free both on and off and the bike.
eHow Health has an extensive video library on various shoulder, neck and back exercises that are useful if you are suffering from Upper Cross Syndrome. To get relief from Upper Cross Syndrome check out this video for proper and corrective exercise techniques. Other corrective stretches can be found in the article: Corrective Stretches for Forward Shoulders | eHow.com
Doorway Stretch
- Stand in a doorway with your arms at your sides. Grip the sides of the doorway at about hip level. Lean forward for two to five minutes at a time to stretch your fascia, the fibrous tissue in the chest and abdominal areas. Repeat this daily. This stretch is important because in individuals with forward shoulders, the fibrous tissue in these areas has usually been shortened over time and needs to be corrected through stretching.
Floor Stretches
- There are two floor stretches that will improve rounded shoulders. Properly execute the shoulder-abductor stretch by lying flat on your back with bent knees and arms extended straight above you. Slowly lower your arms to the floor on either side of your head, keeping them straight. Hold this for for 20 seconds. Do two sets of 12 repetitions.
- To do the kneeling lat stretch, get down on your hands and knees. With your head only a few inches away from a Swiss ball, reach out and extend one arm on the ball. Move the arm on the ball forward until you feel a slight tension in your shoulder. Hold for 20 seconds then move it inward in a diagonal until you feel a slight stretch. Repeat with the opposite arm. Do two sets of 12 repetitions.
Wall Stretch
- Do wall arm stretches, or “peel” stretches, to help correct your forward shoulders. Stand facing a wall and place your arm against it, your fingers and arm perpendicular to your body. Keep your shoulder and arm tight against the wall, rotate your body towards the wall behind you by moving your feet. When you feel a stretch in your chest muscles, hold the position for 20 seconds. Do the opposite side. When you can do the exercise at a right angle to the wall, move your arm up gradually to increase your flexibility. Do two sets of 12 repetitions.
Many sufferers of upper cross syndrome have benefited from bodywork sessions with massage therapists. If you’re experiencing neck and shoulder pain while working at your desk or when cycling, you may want to seek treatment from a bodycare specialist. At Hands on Health Asheville, massage therapists can use soft tissue massage and active release techniques in combination with some focused stretching and give additional helpful recommendations for strengthening exercises.
NEW! Weekly Discount Program at Hands on Health
Upcoming Discounts:
Asheville Triathlon Club & Asheville Track Club Members: Monday, October 3rd - Sunday, October 9th, 2011
Mission Hospital: Monday, October 10th - Sunday, October 16th
Biltmore: Monday, October 17th - Sunday, October 23rd
UNCA and AB-Tech Students and Faculty: Monday, October 24th - Sunday, October 30th
Blue Ridge Bicycle Club, Asheville Women’s Cycling & Asheville Bicycle Racing Club (ABRC) - Monday, October 31st - Sunday, November 6th
Self-Employed & Freelancers: Monday, November 7th - Sunday, November 13th
What Should I Do Before Getting My Massage?
By Lee Stanford
Golden Rule #1 - Drink ample fluid
Golden Rule #2 Avoid alcohol, sugar and tobacco
You can greatly enhance your “oh so good” massage experience by making the right choices before your massage. These very basic suggestions may be great guidelines for daily life, but it is especially helpful the day before and the day of your massage. One physical effect massage has on the body is that it gently compresses the muscles,organs, bones, blood and lymphatic vessels, fat (adipose tissue) and other soft tissue. As this repeated compression and release occurs, your insides are being bathed in fresh blood and lymphatic fluid which carries fresh nutrients to every cell and carries away wastes. Naturally you want the best ingredients to get infused into your cells for maximum healing and recovery.
Drink ample fluids. Take the fluids steadily through the waking hours, rather than realizing you haven’t had any fluids for the last 4 hours and try to make up for it by glugging a jug of water down in 5 minutes flat. 2 Liters per day is a general safe guideline for healthy individuals. There is no simple formula for calculating how much fluids will flush your system. Your best bet is to judge by the color of your urine; the goal being pale yellow to clear, which indicates that you are properly hydrated.
Purified water, organic vegetables, homemade organic soup, herbal teas are all fantastic choices and will ensure the best absorption into your entire system. Imagine that what you take into your body is the foundation of your massage treatment and deeper, more prolonged benefits from receiving massage will be your immediate reward.
Avoiding alcohol, sugar, and tobacco is advised, “because they ‘re bad for you!” Well, Mom may be right, but consider the theory that these items are acid-forming inside our body which means they create a change in your bodies pH. A litany of research is supporting the concept that many illnesses and degenerative conditions thrive in an acidic environment. Some examples are cancer, diabetes, arthritis, fibromyalgia, gout, and systemic yeast Infections to mention only a few.
Yes, you guessed correctly, alcohol, sugar, and tobacco are some of the most extreme factors in producing an acidic environment inside your body. This does not directly correlate to foods that are acidic such as an orange, but to foods that are acid-forming inside your body. If you are interested in pursuing this subject further, check out the “Fantastic Links” below.
You can give your massage a luxury upgrade by following these simple guidelines before and after enjoying your treatment!
Hands On Health Massage Therapy Center
830 Hendersonville Road
Asheville, NC 28803
or make an appointment online at
www.hohasheville.com
Fantastic links
http://www.whfoods.com/genpage.php?tname=george&dbid=63
www.whfoods.org
www.mayoclinic.com
Using Chinese Medicine to Get the Most Out of Winter
By Christina King L.Ac.
Chinese medicine traditionally believes that the human body is a microcosm of the external environment. As the seasons change, our habits and lifestyle should also change. A balanced state of health comes from respecting and observing the seasonal changes of the year by adjusting our lifestyle accordingly. In Chinese medicine, winter is viewed as a time for renewal. It is a time for our energy to go into storage and for our bodies to rejuvenate, in preparation for the activity of the coming spring.
So what does this mean, practically speaking? How do we ‘put ourselves into storage’? First off, get plenty of rest. Winter is the time to save our energy. This is reflected in the natural world: it gets light later in the morning and dark earlier in the evening. This is nature’s way of telling you to get more sleep! Especially if you are feeling run down or extra busy, make an extra effort to get to bed a little earlier. Even an extra 15-30 minutes of sleep a night will help you to feel better and be more alert throughout your day. Being well rested also has the benefit of helping to keep your immune system functioning optimally, which is important during cold and flu season.
Secondly, make sure you are dressed appropriately for the weather. Your grandmother was right! You should never go outside without wearing the appropriate layers to protect yourself from the colder weather. Chinese medicine believes that at the back of the neck, that the body is particularly vulnerable to wind and cold weather. Wearing a scarf is an easy way of keeping your neck protected and of keeping the rest of your body warm.
It is also important to eat food that is appropriate for the season. In the winter, we want to be warm, so the foods that we eat should also be warm. Winter is a perfect time to enjoy soups, stews, and other hearty meals. Leave the salads for the summer time. In the winter, cooking fruits and vegetables is the way to go. In Chinese thought, the spleen and stomach, the key organs of digestion, are responsible for transforming the food we eat into energy. It makes it a lot easier on the spleen, especially in the winter, if the food we eat is already warm. This makes the transformation of food into energy easier and ensures your body is able to generate the energy it needs.
If you do find yourself feeling ‘off’ or under the weather, it would be advisable to consider an acupuncture treatment to get you back on track. Acupuncture can regulate the way that energy flows in the body, bringing you back to a greater state of health and wellness. Acupuncture can treat a variety of conditions, from musculoskeletal pain to digestive troubles. For more information or to schedule an appointment, call 828-505-2899.
What Is Thai Massage
What is Thai Massage? By Lee Stanford, RN, LMBT
Many are intimidated by this exotic name, but it is one of the most down-to-earth types of bodywork I have ever experienced. It is performed on a mat on the floor while you remain clothed, preferably loose fitting clothes like what you would wear to the gym or yoga class. The treatment includes rhythmic compressions (like kneading dough), along energetic lines and acupoints (pressure points) referred to as Sen lines, and passive yoga stretches. It is referred to as Thai Yoga Bodywork for these reasons. It does a wonderful job of releasing tight muscles and achieving overall relaxation but also opens up the joint capsules and helps return adequate blood flow deep into the joints and tendons. The most frequent descriptions immediately following a treatment is feeling deep relaxation, improved body alignment, and feeling fully energized, instead of groggy or sleepy.
Does Thai Massage hurt?
The massage works deeply, but there is no health benefit from causing you to cringe in pain during a treatment, in fact we will be trying to release knotted muscle fibers, not cause them to shrink up to protect against an attack. The compressions begin gently, then gradually work deeper and slower to release the bound up tissues that are causing discomfort, thereby thwarting chronic pain and dysfunction. The passive stretches are tailored to your individual range of motion and comfort and stops just before we cross that pain threshold. The usual immediate reaction during a stretch is “AAhhhhhh yes!”
Thai Massage is Natural Preventive Medicine!
In Thailand, children would do “Thai massage” for their parents who performed hard labor just so they could get up and go to work the next day without injury. Thai Yoga Bodywork can prevent injury from developing due to overuse and repetitive actions of muscles. This Bodywork is actually a branch of medicine in Thailand that is estimated to be more than 2,500 years old and migrated to Thailand. I recommend a fascinating article that describes it beautifully in Massage & Bodywork Magazineby Perry Garfinkel entitled, “Thailand Reclaims Its Ancient Medicinal Roots”.
Thai massage can be enjoyed by absolutely everyone including children and seniors. It is ideal therapeutic work for athletes to improve their muscle recovery after events and while training, to improve alignment, endurance, and flexibility.
If life is your sport than Thai Yoga Bodywork can aid in meeting every challenge.
If you live, or are visiting Asheville, then sign up for a Thai Massage at
Hands On Health Massage Therapy Center.
You may sign up online, or
call us 7 days a week at (828) 505-2899.
830 Hendersonville Rd.
Asheville, NC 28803
*Mention that you read about it here and recieve 10% off your first treatment!
Massage for Plantar Fasciitis
One of the more common issues I have found people coming to Massage Therapists for is Plantar Fasciitis. It is a pretty good indicator that this is the problem if there is
pain along the bottom (plantar) surface of the foot, especially at the heel when they are putting weight on the foot. The pain subsides when weight is lifted off and is resting. Typical causes of Plantar Fasciitis involve walking, running, things that put repeated stress on the fascia. Also, having high arches predisposes people to this condition.
Massage Therapy is GREAT for relieving the symptoms while rest is the best cure. Ice Therapycan be used in conjunction with massage to relieve symptoms as well. In the acute stage, ice applications and keeping weight off of the foot are important to reduce inflammation and avoid reinjuring the fascia. Once the inflammation has decreased, cross-fiber friction of the plantar surface of the heel can help reduce the possibility of adhesion formation. As long as it causes no significant pain and the acute inflammation is resolved, passive movement of the foot will have a similar effect and can help increase range of motion. If there is any swelling of the ankle and leg due to inactivity, deep effleurage and lymphatic massage techniques can be used to move the collected fluids away from the foot. Any muscular spasms and myofascial trigger pointswill benefit from deep effleurage, petrissage and static compression in the muscles. These may especially be found in the tibialis anterior and posterior and peroneus longus muscles, all of which insert onto the plantar surface of the foot. Movement therapy, especially passive stretching and isometric exercise, can help these muscles retain their normal tone during the period of rest required in the treatment of plantar faciitis.