Elements Therapeutic Massage - College Station

Study of the Day: Massage Speeds Up Muscle Healing, Reduces Pain

Sun, 12 Feb 2012 07:37:00 -0600

Finally. New research led by a pair of McMaster University researchers proves that getting a massage is actually "therapeutic."

PROBLEM: Even though getting a massage is an increasingly popular way to alleviate pain and stress, very little work has been done to understand the molecular underpinnings of this healing process.

METHODOLOGY: Researchers led by McMaster University scientists Justin Crane and Mark Tarnopolsky documented the biological changes that massage evokes in 11 young men who pushed themselves to exhaustion on a stationary bike by analyzing their leg-muscle biopsies prior to the exercise, immediately after 10 minutes of massage, and after a 2.5 hour recovery period.

RESULTS: The participants' thigh muscles showed microscopic tears and inflammation, but just 10 minutes of pushing and kneading reduced signs of inflammation. Massaged muscle cells were also better able to make new mitochondria, which promote faster recovery from exercise-induced muscle damage. Interestingly, the popular belief that massage helps clear lactic acid from tired muscles proved false.

CONCLUSION: Massage speeds up muscle healing by activating molecules that reduce inflammation and promote mitochondrial growth.

IMPLICATION: Most pain medications may be replaced by massage therapy since it blunts muscle pain by the same biological mechanisms.

SOURCE: The full study, "Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage," is published in the journal Science Translational Medicine.

Image: Phil Date/Shutterstock.

This article available online at:

http://www.theatlantic.com/health/archive/2012/02/study-of-the-day-massage-speeds-up-muscle-healing-reduces-pain/252242/

Stubborn Back Pain? Try Massage

Thu, 29 Dec 2011 04:43:00 -0600

Stubborn Back Pain? Try Massage

By NICHOLAS BAKALAR

Can massage help back pain?

Massage is a common alternative treatment for chronic low back pain, but most recent studies have found little evidence that it works. A group of researchers designed a study to see if they could find a difference between back pain sufferers who got massage and those who did not.

The scientists recruited 401 members of a large group health plan who had moderately severe back pain unconnected with any disease and generally related to strains and sprains. Three quarters of the volunteers had had pain for more than a year.

The volunteers, average age 46, two-thirds of them women, were randomly assigned to one of three groups. Some got relaxation massage, a full-body technique intended to induce a generalized sense of relaxation to ease low back pain. Others got structural massage, which aims to identify specific musculoskeletal contributors to pain and to release restrictions on muscles causing the distress. The third group received no special care and served as controls.

The three groups were similar in the other kinds and frequency of treatments they used, including painkillers or sedatives, back exercises and bed rest.

Each of the massage groups received 10 weeks of treatment, and at the end of that period, all three groups had some improvement, as measured by their answers to 23 questions about performing routine activities without help — for example, climbing stairs without using a handrail or getting out of an easy chair by themselves. They were also asked to rate the degree of their back pain symptoms on a 10-point scale.

Those who received massage scored significantly better on both symptom and function tests, and they spent less time in bed, used less medicine and were more satisfied with their current level of back pain.

At 26 weeks after treatment, those in the usual care group continued to function less well than those who had gotten massage. But there were no significant differences in the pain scores in the three groups, either at 26 or at 52 weeks.

Daniel C. Cherkin, the lead author and an epidemiologist with the Group Health Research Institute in Seattle, mentioned some of the study’s considerable strengths. It had a randomized design, a high follow-up rate, good adherence to the treatment and a large sample size. Still, he said, the study was done on a mostly white, middle-class population in otherwise good health, which may limit its applicability to other groups. The study appeared online Monday in Annals of Internal Medicine.

It is unclear how massage eases back pain, but the researchers suggest it may stimulate tissue locally or cause a more generalized central nervous system response. It is also possible that just spending time in a relaxing environment or being touched and cared for by a sympathetic therapist could have led to improvement. Also, those in the control group knew that the other groups were getting massage, and the knowledge that others were getting the treatment while they got none may have led them to underestimate their own progress.

Still, the researchers conclude that massage has few adverse effects and is a reasonable treatment for low back pain. There is no evidence, though, that it lowers the cost of health services related to back pain.

“We tested this on people who had not been getting better from the usual medical approaches, Dr. Cherkin said. “If you’ve tried other things and you’re not getting adequate relief, then massage is a reasonable thing to try.”

Happy Muscles: Suggestions for Quick Relief

Thu, 29 Dec 2011 04:51:00 -0600

December 3, 2009

COLLETTE GLASS, a massage therapist in Atlanta, offers her top three moves for leg relief.

CALVES Standing, place one leg on a low chair or bench. Reach down and place thumb and forefinger of one hand on opposite sides of the top of the heel. Squeeze your fingers and slowly raise your toes, flexing your foot. Lower the foot. Repeat two more times, then move a half-inch up your leg and repeat the sequence, continuing up to the back of the knee. Repeat on other leg.

TIBIALIS POSTERIOR To reach the tibialis posterior — the muscle behind the shin — stay in the same position as for the calf massage. Starting just above the ankle, poke a thumb into the muscle behind the shin and twist your wrist, as if you’re trying to push your thumb under your shin. Flex and lower your foot three times, then move up a half-inch. “It will be most tender about three-quarters of the way up” to the knee, Mrs. Glass said, noting that this is a common place for stress fractures. Repeat on other leg.

QUADRICEPS Sitting so your knees are bent 90 degrees, make a relaxed fist with one hand, and press the knuckles into the muscle above your kneecap on one leg. Slowly straighten the leg. Lower, and repeat three times before moving up in half-inch segments to the top of the leg. If the pressure isn’t enough, apply more with your other hand, or use the heel of a hand. Repeat on other leg.

Massage Therapy Styles and Health Benefits

Tue, 16 Aug 2011 20:29:00 -0500

Massage Therapy Styles and Health Benefits

Massage has been practiced for thousands of years. Today, if you need or want a massage, you can choose from among 80 massage therapy styles with a wide variety of pressures, movements, and techniques. These all involve pressing, rubbing, or manipulating muscles and other soft tissues with hands and fingers. Sometimes even forearms, elbows, or feet are used.

According to a 2007 American Massage Therapy Association survey, almost a quarter of all adult Americans had at least one massage in the previous year. And, they have a wide range of reasons for doing so. More and more people -- especially baby boomers -- recognize the health benefits of massage. They choose from among many massage styles to get relief from symptoms or to heal injuries, to help with certain health conditions, and to promote overall wellness.

Here is information you can use to help you decide what types of massage will work best for you.

Which Massage Styles Are Best?

You may have noticed that different massage styles are popular at different times. And you may have wondered whether each was just part of a passing fad or the latest, greatest massage technique? Even more important is how can you tell whether the latest style will actually help you?

Styles used in massage therapy range from long, smooth strokes to short, percussive strokes. Some massage therapists use oils and lotions; others do not. Most massage therapists have clients unclothe for a massage, but some do not. A massage can last anywhere from 5 minutes to 2 hours.

Before you can decide which massage style is best for you, you need to ask yourself a question. Do you simply want a massage for relaxation and stress control? Or do you need symptom relief or help with a certain health condition? Before booking a massage, let the therapist know what you're looking for and ask which style the therapist uses. Many use more than one style. Or the therapist may customize your massage, depending on your age, condition, or any special needs or goals you have.

What follows is a list of some of the more popular massage therapy styles. The first four are especially popular.

Swedish Massage

The most common type of massage is Swedish massage therapy. It involves soft, long, kneading strokes, as well as light, rhythmic, tapping strokes, on topmost layers of muscles. This is also combined with movement of the joints. By relieving muscle tension, Swedish therapy can be both relaxing and energizing. And it may even help after an injury.

The four common strokes of Swedish massage are:

Effleurage: a smooth, gliding stroke used to relax soft tissue
Petrissage: the squeezing, rolling, or kneading that follows effleurage
Friction: deep, circular movements that cause layers of tissue to rub against each other, helping to increase blood flow and break down scar tissue
Tapotement: a short, alternating tap done with cupped hands, fingers, or the edge of the hand

Neuromuscular Therapy Massage

Neuromuscular therapy is a form of soft tissue manipulation that aims to treat underlying causes of chronic pain involving the muscular and nervous systems. This medically oriented form of massage addresses trigger points (tender muscles points), circulation, nerve compression, postural issues, and biomechanical problems that can be caused by repetitive movement injuries.

Deep Tissue Massage

Deep tissue massage is best for giving attention to certain painful, stiff "trouble spots" in your body. The massage therapist uses slow, deliberate strokes that focus pressure on layers of muscles, tendons, or other tissues deep under your skin. Though less rhythmic than other types of massage, deep tissue massage can be quite therapeutic -- relieving chronic patterns of tension and helping with muscle injuries, such as back sprain.

Sports Massage

Developed to help with muscle systems used for a particular sport, sports massage uses a variety of approaches to help athletes in training -- before, during, or after sports events. You might use it to promote flexibility and help prevent injuries. Or, it may help muscle strains, aiding healing after a sports injury.

Chair Massage

Ever gone to a county fair, music festival, or conference and envied other people getting chair massages? Or, maybe you're lucky enough to work at a company that offers 15- to 20-minute massages as a regular benefit. Onsite, chair massages are done while you're seated fully clothed in a portable, specially designed chair. They usually involve a massage of your neck, shoulders, back, arms, and hands.

Shiatsu Massage

In Japanese, shiatsu means "finger pressure." For shiatsu massage, the therapist uses varied, rhythmic pressure on certain precise points of the body. These points are called acupressure points, and they are believed to be important for the flow of the body's vital energy, called chi. Proponents say shiatsu massage can help relieve blockages at these acupressure points.

Thai Massage

During a Thai massage, the therapist uses his or her body to move the client into a variety of positions. This type of massage includes compression of muscles, mobilization of joints, and acupressure.

Hot Stone Massage

For this kind of massage, the therapist places warmed stones on certain areas of the body, such as acupressure points. The stones may be used as massage tools or be temporarily left in place. Used along with other massage techniques, hot stones can be quite soothing and relaxing as they transmit heat deep into the body.

Reflexology

Reflexology uses hand, thumb, and finger techniques to stimulate certain areas of the feet. These areas are believed to correspond to different parts of the body. The massage, then, is expected to promote health and well-being.

Pregnancy Massage

During pregnancy, your body goes through major changes. Pregnancy massage can help with these changes by reducing stress, decreasing arm and leg swelling, and relieving muscle and joint pain. Massage may be particularly helpful during a time when medication and other medical options may be more limited. Using specially designed massage pillows, the massage therapist will help get you into a comfortable position for this type of massage.

Many types of massage offer benefits beyond simple relaxation. Here are just a few of the health problems that may benefit from massage. Ask your doctor before using massage for any health condition, though.

Back pain . More than one study has shown the effectiveness of massage therapy for back pain. In fact, one 2003 study showed it worked better than acupuncture or spinal modification for persistent low back pain -- reducing the need for painkillers by 36%.
Headache . Another type of pain -- headache -- also responds to massage therapy, as shown by more than one study. Massage therapy can reduce the number of migraines a person has and also improve sleep.
Osteoarthritis . In the first clinical trial looking at the effectiveness of Swedish massage for knee osteoarthritis, participants who received a one-hour massage either one or two times a week had improvements in pain, stiffness, and function. The control group had no such change.
Cancer. Used as a complement to traditional, Western medicine, massage can promote relaxation and reduce cancer symptoms or side effects of treatment. It may help reduce pain, swelling, fatigue, nausea, or depression, for example, or improve the function of your immune system.
Anxiety. A review of more than 12 studies shows that massage helps relieve depression and anxiety. It lowered levels of cortisol by up to 50%. And massage increased levels of neurotransmitters that help reduce depression.

Study: Massage Helps Treat Low Back Pain

Tue, 16 Aug 2011 20:20:00 -0500

Massage may be serious medicine, at least when it comes to treating persistent low back pain, a new study shows.

Low back pain is one of the top reasons people seek medical attention in the U.S., and it is notoriously tough to treat. Studies show very few medical therapies, from medications to injections to surgeries, reliably relieve it, and some can aggravate the problem.

The new study randomly assigned 400 adults with moderate-to-severe low back pain lasting for at least three months to either weekly whole-body massages for relaxation, weekly massages that focused on specific muscle problems around the lower back and hips, or usual care.

People assigned to the usual care group were tracked by researchers, but they dealt with their back problems on their own. The approach could include, for instance, taking pain medications or muscle relaxants, seeing doctors or chiropractors, physical therapy, or simply not doing anything.

After 10 weeks, participants in both massage groups reported greater average improvements in pain and functioning compared to those in the usual care group. And the type of massage they received didn't seem to matter.

That's good news, researchers say, because relaxation, or Swedish-style, massage is the kind most commonly taught in massage schools and is thus widely available.

For most, the improvements seen with massage were modest.

Daily functioning, for example, improved, on average, between 2 to 4 points on a 23-point scale. Average pain improved about 2 points on a 10-point scale.

Experts say that's a bit better than the degree of benefit that most people see from taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, for low back pain.

But for a substantial minority, however, the improvements were much greater.

At the end of the 10-week intervention, 36% and 39% of patients in the massage groups said their pain was nearly or completely gone, compared to 4% in the usual care group.

"It's not really harmful, and it does help a significant chunk of people who have not benefited from other treatments," says study researcher Daniel C. Cherkin, PhD, associate director and senior scientific investigator with the Center for Health Studies at Group Health Cooperative in Seattle.

The study was funded by the National Center for Complementary and Alternative Medicine. It's published in the Annals of Internal Medicine.

"I think this trial is good news in the sense that it suggests that massage is a useful option that helps some substantial fraction of these patients," says study researcher Richard A. Deyo, MD, a professor in the department of family medicine at Oregon Health and Science University in Portland.

"Like in most other treatments, this is not a slam dunk, and it's not like a cure," Deyo tells WebMD, "But it's something that seems to offer a significant benefit for a substantial number of patients."

Experts who were not involved in the study agree.

Roger Chou, MD, an associate professor of medicine at Oregon Health and Science University, helped to write the 2009 American Pain Society guidelines for treating low back pain.

He says massage was recommended in those clinical practice guidelines, though the authors noted that the recommendation was based on a small number of studies and the benefits were likely to be modest.

"I think the study is quite consistent with what we have in our guideline, and it adds to the evidence that's out there," Chou says. "It strengthens the case to consider massage as one of the potential treatment options for chronic low back pain."

But Chou, and others, including the study's researchers, say exercise is likely to offer far greater benefits than massage for people who've been struggling with back pain for a long time, and they stress that people shouldn't assume that massage alone will banish low back pain for good.

"Certainly, it's not going to hurt," says Fredrick P. Wilson, DO, director of the Cleveland Clinic Solon Center for Spine Health, in Ohio.

"But it's a short-term improvement, and it's certainly not a fix," says Wilson, who reviewed the study for WebMD but was not involved in the research.

Wilson says he would have liked to have seen more objective measures of function included in the study, like spinal range of motion assessed by investigators, rather than just relying on self-reports from study participants.

But he says that on the whole, there's little harm to be had with massage, and some evidence of help. So it might be worth a try, but he says it should be coupled with exercise.

"When we see patients, we push them toward active exercise rather than passive natural therapy kind of a thing. If they can have stronger core strength to support their spine, they're going to be better off in the long run. So we're trying to fix, rather than ease, their pain," Wilson says.

Studies estimate that as many as 80% of adults will experience an episode of low back pain in their lifetimes.

In most cases, the pain will go away without any treatment in two to four weeks. About 14% of the time, however, low back pain lingers, sometimes without a readily identified cause.

Relatively few medical interventions have been proven to reliably help back pain, and it is considered to be one of the most overtreated ailments in American medicine.

"Over the last 15 years or so, there's been a steady increase in the use surgery, prescribing of opioids, in the use of injections in the use of spine imaging," Deyo says, "and overall, population-wide, it doesn't seem to have helped very much in reducing the impact of back problems."

That's why it's especially promising to find benefit in a noninvasive therapy like massage, he says.

The study found that the 10 treatments received by study participants would have cost about $540 in the community. Massage isn't typically covered by insurance.

The benefits appeared to persist for four months after the course of treatment was completed.

"I think it's true that wherever we can find alternatives that seem to be helpful, it's likely to be a useful thing for clinicians," Deyo says.

Studying Massage for Low Back Pain

Researchers recruited adults, mostly women, ages 20 to 65 who had visited the doctor at least once for their low back pain.

People were not included in the study if their back pain could be attributed to a specific cause like fractures, cancer or spinal stenosis, if they'd had surgery for their back problems in the last three years, or if they had an underlying medical condition like fibromyalgia or rheumatoid arthritis that would complicate pain treatment.

Study participants were randomly assigned to receive either Swedish massages for relaxation or a more targeted kind of "structural" massage that focused on specific muscle and connective tissue problems that might affect the low back.

"The treatment will go into the gluteal muscles and up in to the neck, but it's not a fully body massage and it tends to be focused with the goal of treating the effected tissues," says Cherkin. "A full-body relaxation massage is more or less full-body and it doesn't focus on the back. It's intended to maximize relaxation."

A third group was told they were participating in a trial of massage therapy, but they were assigned to usual care.

Massage therapists all had at least five years of experience, and some had additional, specialized training to provide the focused, structural massage technique.

Study participants received their massages for free. People in the usual care group were paid $50 for their participation.

All study participants were followed for one year.

Before and after the 10 weekly massages, participants completed questionnaires that assessed pain and physical functioning. They were asked, for example, how easy or hard it was for them to get up from a chair or to tie their shoes.

Before getting the massage therapy, about half of study participants in each group reported taking daily medication to treat their low back pain. NSAIDs were most commonly used, followed by analgesics and sedatives. Across all groups, average scores of physical functioning were around 10 on a scale from 0 to 23. Average scores of pain were around 6 on a scale from 0 to 10.

After having 10 weeks of massage, participants in the structural massage group had average scores of 6.5 for physical functioning and 3.8 for pain. Those who got relaxation massages had average scores of 6 for physical functioning and 3.5 for pain. Those in the usual care group scored 9 for physical functioning and 5.2 for pain.

The massage groups improved in other important ways, too. After 10 weeks, they were less likely to report using medication for their low back pain than those in the usual care group. They also reported fewer days in bed and fewer days of lost work or school than those who got usual care.

After six months, many of the improvements experienced by the massage group had persisted, but they were negligible after one year, the study shows.

The study had limitations, the researchers say, particularly that people who got usual care knew they were missing out on massages received by other participants. That might have led them to exaggerate the symptoms they reported to researchers, making massage seem more effective than it really was.

And they said because low back pain often returns after the first episode, it would probably be wise for people who use massage in conjunction with exercise.

But often, Deyo points out, low back pain hurts so much that it's hard to move, and being inactive, studies show, can make back pain worse. Massage, he thinks, may help to break the pain-inactivity cycle.

"In some ways, this may be a way of helping patients to improve, giving them confidence that they can get some control over the problem and maybe help to ease the transition into a more active type of therapy," Deyo says.

"I don't see massage as the final solution," he says, "I see it as maybe a helpful step toward getting people more active."

A single massage can boost the immune system

Tue, 16 Aug 2011 20:08:00 -0500

Devotees of massage therapy know it's relaxing and feels good. But massage may also be an effective tool for maintaining good health. Researchers from Cedars-Sinai Medical Center reported this week that a single massage produced measurable changes in the immune system and endocrine system of healthy adults.

The researchers, led by Dr. Mark Rapaport, studied 29 healthy adults who received a 45-minute Swedish massage and 24 healthy adults who had a 45-minute session of light touch massage, a much milder exercise that served as a comparison to the more vigorous Swedish massage. Blood samples were taken before the massage began and at regular intervals up to one hour after the massage was completed.

National Massage Therapy Awareness Week

Mon, 25 Oct 2010 13:32:00 -0500

Celebrate Massage Therapy: Oct. 24 - 30, 2010 Share why everyone should make massage therapy a part of their health and wellness routine with National Massage Therapy Awareness Week® (NMTAW)! NMTAW is designed to raise public understanding about the benefits of massage, attract media attention to nationwide activities being carried out by AMTA chapters, members, as well as AMTA school members, and to give all AMTA members an opportunity to demonstrate their profession and skill.

Elements College Station Bryan Massage

A simple massage could keep you from getting sick

Sat, 16 Oct 2010 18:29:00 -0500

Massages are a great way to release tension and stress and promote relaxation. But a new study published in the Journal of Alternative and Complementary Medicine has revealed for the first time that massages also provide a measurable, therapeutic benefit to the immune system as well.

Dr. Mark Rapaport and his team of researchers from Cedars-Sinai Medical Center in Los Angeles, Calif., evaluated 53 people, 29 of which received 45-minute Swedish massages--one of the most common forms of massage used in the U.S.--and 24 who received gentler, light touch massages. Researchers took blood samples at intervals before and after the massages and found that those who received even just one Swedish massage experienced significant, positive changes in blood composition.

"This research indicates that massage doesn't only feel good, it also may be good for you," explained Dr. Rapaport in a press release. "People often seek out massage as part of a healthy lifestyle but there hasn't been much physiological proof of the body's heightened immune response following massage until now."

Besides experiencing a significant increase in lymphocytes, the white cells in the body that help fight and prevent disease, the Swedish massage group experienced lower cortisol levels as well. Cortisol is the hormone released by the adrenal gland in response to stress.

The Swedish massage group also experienced a decrease in arginine vasopressin, a hormone linked with aggressive behavior.

"European-style massage is often used to treat back pain, sleep disorders, and other stress-related disorders," explain Bradley J. Willcox, D. Craig Willcox and Makoto Suzuki in their book The Okinawa Program: How the World's Longest-Lived People Achieve Everlasting Health.

Elements Massage College Station Bryan

A Good Massage Brings Biological Changes, Too

Wed, 13 Oct 2010 11:34:00 -0500

Does a good massage do more than just relax your muscles? To find out, researchers at Cedars-Sinai Medical Center in Los Angeles recuited 53 healty 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.

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 the National Center for Complementary and Alternative Medicine, a division of the National Institute 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 homone cortisol in blood and saliva, and in arginie 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 phychiatry and behavioral neurosciences at Cedars-Sinai, said the findings were "very, very intriguing and very, very exciting - and I'm a skeptic."

By Roni Caryn Rabin, The New York Times

Elements Massage College Station Bryan

Elements Therapeutic Massage - College Station

Study of the Day: Massage Speeds Up Muscle Healing, Reduces Pain

Stubborn Back Pain? Try Massage

July 4, 2011, 5:00 pm

Stubborn Back Pain? Try Massage

Happy Muscles: Suggestions for Quick Relief

Massage Therapy Styles and Health Benefits

Neuromuscular Therapy Massage

Deep Tissue Massage

Sports Massage

Chair Massage

Shiatsu Massage

Thai Massage

Hot Stone Massage

Reflexology

Pregnancy Massage

Study: Massage Helps Treat Low Back Pain

Studying Massage for Low Back Pain

A single massage can boost the immune system

National Massage Therapy Awareness Week

A simple massage could keep you from getting sick

A Good Massage Brings Biological Changes, Too