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Archive for the ‘SELF CARE & PREVENTION’ Category

One of the most valuable self care options that one can do for themselves is to budget and schedule regular massage sessions. 

Massage is necessary for those that work out, have chronic pain, have a strenuous labor intensive job, are athletes or have had recent injury. Maintaining your muscles is essential for peek performance and physical health.

Old injuries may arise when working out. If you do have scar tissue or tight fascia it may impede performance and enhancement by reducing the amount of time you are able to work out. You may not be able to push your workout to the maximum when pain is involved.

I work with those that need to come in for a hour or more session of body work. I no longer offer 30-minute sessions unless they are a follow up session a few days after a massage or if you are a regular client of mine. 

I find that for new clients thirty minutes in most cases is not enough for the issues that need to be addressed. Not only are you cheating yourself of much needed body work but there could be other factors that may be involved elsewhere in the body causing your pain. Especially if it an old sports or auto accident injury.

You owe it to yourself and deserve a much needed hour or more session of body work.

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Sisters Hugging Each Other

Every so often a client will ask “May I have a hug?”

It’s perfectly all right to ask for a hug and I am more than happy to give you one. A hug is a form of appreciation. Some clients will ask for one after receiving a massage when they have been in pain for months.

I have never been offended nor uncomfortable when someone has asked for a hug. I do not believe that it will lead to transference or a inappropriate relationship. A hug is a form of compassion in my opinion. Being compassionate is only human. I feel we all need to give and receive more compassion. As humans we need touch that is soothing and comforting. Touch decreases stress and helps to lower blood pressure.  By hugging it does release chemicals such as Oxytocin and endorphin’s that can assist in healing the body faster.

Best of all hugs are free and feel good when you receive one. It makes your day better. You are more than welcome to ask for one.

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TIPS FOR MAINTAINING YOUR MASSAGE:

Drink plenty of water before and after a massage.

Epsom salt baths can assist in reduction of soreness in the muscles and joints. One cup of Epsom salts to a tub of hot water. Soak for 20 minutes.

When possible, use hot or cold packs. Leave on the body no longer than 20 minutes. Remember if muscles are inflamed or injury occurred within 24 hours, you will need to use cold packs.

Refrain from drinking large amounts of alcohol after your massage.

Rest is necessary in repairing the body so make sure you get plenty of it.

Stretch once in the morning and in the evening. Stretching throughout the day helps too. Make sure to take mini stretch breaks if you have a sedentary occupation. Partnering up with a “stretching buddy” will assist in deeper stretching and motivation to keep on stretching! A foam roller is excellent way to stretch your muscles too.

Use a massage tool such as a Thera Cane, The Knobble or a rubber ball to work out trigger points. You can purchase these items at any sports equipment center or online.

Use a analgesic such as “Relief Cream” to reduce discomfort. Arnica gel to reduce bruising, swelling and stiffness. Ibuprofen is suggested to decrease inflammation and tenderness.
Relief cream, arnica gel or apple cider vinegar are alternatives for those that want to avoid medications or aspirin for pain.

Apple cider vinegar has been known to reduce possible symptoms of DOMS (delayed onset muscle soreness) after a massage or workout. Apple cider aides in reduction of water retention, reduces inflammation, removes metabolic waste and eliminates uric acid deposits in the body. Recommendation: Mix 1 to 2 tsp of apple cider vinegar to 8 oz of water. Optional: 1 tsp of organic honey to taste. Drink once in the morning and in the evening.

Make regular massage appointments to reduce trigger points and negative muscle memory formations.

SELF TRIGGER POINT THERAPY BALL EXERCISE

Place the rubber ball in a tube sock (prevents slipping when working out trigger point). You will need to lean against a wall or lie down on the ball while pressing firmly on the trigger point. You will hold the position for 10 to 20 seconds. To loosen up the muscles you may rotate the ball. You may repeat these steps several times without injuring yourself.

This may take a several attempts to alleviate the trigger point. Just keep trying and it will eventually work itself out. Each time that your press on the trigger point or knot, the body will release natural pain relievers called endorphin’s. When you press in the area, the pain and tenderness should decrease.

Trigger points will be reduced by performing these simple self care steps.

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Muscle StrainClient question: What do you do for muscle spams?

Got a muscle spasm?

A quick solution is to apply pressure with your fist or a rubber ball to the affected muscle by holding pressure to the area for 10 to 15 seconds then repeating several times. The spasm should decrease. You can repeat this step several times until the muscle relaxes. Then apply heat. This is a great solution when you are unable to get to a therapist.

Your muscles could be in spasm due to injury. If the muscles are not inflamed you can apply a warm compress or heating pad to the area. The moist heat will warm up the fascia by releasing the muscle. The heat will sooth the muscle by giving you some relief.

If you are having cramps or a spasm in the feet you could be deficient in magnesium, calcium and potassium. It is another sign your body is dehydrated. Make sure that you are drinking plenty of water to hydrate your muscles and using a supplement to replenish your electrolytes.

These are just some simple solutions you can do for self care.

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