Massage therapy is an essential component of your health care routine throughout the year, and the winter & off-season are no exception. Let’s take a look at just a few of the reasons why:

Cold, Snow, & Ice! It is now only a matter of time before we, in the Front Range, have our first snowfall of the season. Then it will begin, the driveway shoveling, tense excursions to and from the car, exercising/training indoors & outdoors: skiing, snowboarding, snowshoeing, walking, jogging, swimming, and cycling in slippery conditions. These are all things that put added stress into our lives, specifically on our musculoskeletal system. Fear no more, for regular massage therapy year-round can help to maintain your muscular flexibility & health, and decrease the chances of injury during the winter.

Winter Sports & Activities Winter sports and activities can be a lot of fun, but there is a definite risk for injury and it is very important that you have a maintenance/massage therapy plan in place to prevent musculotendinous injuries, strains, and sprains from happening. Yet, not all injuries can be prevented, and if you do experience an injury, massage therapy can be a crucial part of your recovery and rehabilitation.

Stress Winter can be a time of tremendous stress. Winter brings Holidays, bad weather, multiple family gatherings, travel,  and extra expenses, all things that can cause stress; and let’s not forget that even the things that bring us happiness and joy can also be added stress. Exercise and welcomed life changes are stressful, both mentally and physically. Massage therapy can provide much needed relief, a wonderful place for peace, quite, stillness, healing, and relaxation for the mindbodyspirit.

Seasonal Affective Disorder (SAD, winter blues/depression) During the colder months and shorter days, many people suffer from SAD, a type of depression that occurs at the same time every year. Most people with SAD have symptoms that start in the fall and may continue into the winter months, sapping your energy and making you feel moody. There are also those who may not have SAD, yet experience lethargy and feel gloomy during the winter months. Massage therapy can help soothe and relax your nervous system and bring an overall sense of well-being. Massage therapy decreases stress and anxiety levels, and is very effective in uplifting your mood – massage therapy stimulates the brain to produce endorphins.

Cold & Flu Season Winter is typically the season when many people get ill with colds and/or the flu. Massage therapy can boost your immune system and decrease your chances of getting sick; I almost never get sick! This is another great reason to make massage therapy a regular part of your health care routine year-round! After recovering from a cold or flu, getting a massage can be help eliminate toxins from your system – Just a reminder: As a health care practitioner, I ask that you do not come to your session if you are ill, especially if you have a contagious illness. Massage therapy can exacerbate sickness, and if you come to a session ill, it also puts me and other clients at risk for infection.

So there you have it, these are just a few of the many reasons why massage therapy is essential during the winter & off-season (…& year-round). Receiving massage therapy on a regular basis and throughout the year, gives us a chance to boost our immune system, improve athletic performance, prevent injury, promote healing, manage pain, decrease stress, experience quiet, stillness, and promote relaxation. Massage therapy allows the mind to be silent so that the body can heal from the inside out!

I look forward to seeing you this fall & winter for your continued, regular massage therapy care.

Please checkout the convenient online scheduling on the “Book Now” page!!

Be Well,

Maia

Are you an athlete who cringes at the thought of making massages a part of your regular training habits? Coach Cliff English explains why seeking massages before your muscles seize should be an integral part of your training plan.

I definitely cannot say massage therapy is a foreign recovery modality concept to most triathletes, and even the most stalwart holdouts can be seen on occasion receiving a post-race massage or two. It seems massage is still viewed as a luxury and an indulgence and is used very infrequently. Most will still wait until every muscle has seized up and muscles and tendons are about as tight as the weave of carbon on your carbon-fiber bike.

Sure, if you wait until that point, you will garner some brief relief from your ailments. However, for an athlete at any level, the real benefits arise from frequent massage therapy and from working with a massage therapist that understands sports massage and your body. I believe that if you are serious about your sport and performance, it is essential to integrate massage therapy into your training program. To help convince those that are still unsure, I have enlisted the help of certified massage therapist Briana Averill to strengthen my points. Averill is a licensed and nationally certified massage therapist in Tucson, Ariz. She works with runners, cyclists, triathletes and swimmers ranging from the weekend warrior to Olympic medalists.

Massage therapy has numerous benefits for athletes. Massage can speed up recovery after a large day of training, a race or a big block of training. According to Averill, “Massage increases blood flow to the muscles to help speed healing by flushing out the metabolic waste.” Averill says it can also give the athlete a chance to reconnect his mind and body and decompress. In a similar manner, “active recovery” can be utilized in the weeks that you do not have a massage scheduled, and it is also a very effective means of flushing metabolic waste.This would usually entail a light 30-minute swim or a 60-minute bike ride at a lower-end aerobic effort (zone 1).

Averill says that regular massage can help manage and prevent injury by bringing awareness to areas of the body that are not functioning or responding as efficiently as possible. “The therapist, if he understands the nature of the various injuries or dysfunctions can treat the athlete accordingly if it is within his scope of practice to do so,” she says.

The ideal frequency for massage therapy is twice a week for an elite athlete, once a week minimum. For a recreational athlete, it would be once a week to once a month based on need.

In coaching, one of the key components to success is a strong athlete/coach relationship built upon trust and effective communication. Similarly, it is key to establish a relationship with your massage therapist so he not only gets to know your body but also is able to work out with you what type and depth the massage should be for what you need in that microcycle (week) or training cycle. Massage should be periodized, and when you integrate it into your yearly plan, it will really reap huge benefits.

“Every person is different and what is highly effective for one person may not be for another,” says Averill. “But in general, for big load weeks, getting a good, deep flush once or twice a month is great, but not so deep that fatigue is increased in the muscles.” Averill cautions that your therapist should be in tune with your body and should have the experience to know how much is beneficial. Recovery weeks are a good time for more specific work. Then, in a competition week, it is all about what works for you as an individual just as with a taper.

“Some of my clients have responded well with deep, specific work early in the week before a race,” says Averill, “while others just prefer a nice, easy flush mid-week to a few days before.”

Ideally, I like to have my athletes get a massage the day before either a day off or the day before a light “active recovery” day. This is a good example of how to effectively use massage as a key component in a microcycle. A deep massage the day before a key track session or bike interval session will leave the athlete feeling sluggish for that session, and for most it would end up being a tough day of training.

When possible, schedule your pre-race massage early in the race week and then definitely get a post-race massage either right after the race (highly recommended) or the day after with your regular therapist. Throw in an ice bath lasting three to five minutes somewhere shortly after the race, and you will get the type of recovery that most pros use. This combo will have you recovered and ready to start another block of training in no time!

For daily preventive maintenance, it is also recommended to do a little self-massage with a foam roller, a TP massage ball, quad ball, roller stick or pretty much any self-massage torture apparatus you can get you hands on.

The rollers are effective to roll out the quads, IT bands and calves while the smaller balls are perfect for getting into glutes, adductors and soleus muscles. Remember that while a healthy dose of pain is always part of a triathlete’s daily regimen, too much may not always be a good thing.

Staying on top of your recovery with frequent massage is a great way to keep your body fine-tuned and running like the world-class machine that it is!

Coach Cliff English has over 15 years of experience coaching athletes ranging from age-groupers to Olympians, first-timers to Ironman champions.

Triathlon Training: Benefits Of Massage

*Remember, you do not have to be an athlete to benefit from regular massage therapy! Everyone can benefit from making regular massage therapy a part of their health and wellness routine!!

$50 for 60-Minute Massage Therapy Session. Limit One Per Customer. (Reg. Price $70).

*Gift Certificates Available with Special

* Your massage therapist will probably use oils, lotions or powders to decrease friction on your skin. If you have allergies, tell your massage therapist.

* Music might be played during your massage session. If you find music distracting, let your massage therapist know your preferences. The same goes for talking during your session.

* Report any discomfort you experience during the massage session, whether it’s physical or has something to do with the environment.

* Provide your massage therapist feedback during the massage concerning pressure and speed of hand movement, for example.

* Discuss any apprehensions you have about massage therapy with your massage therapist. Remember, your massage therapist is a professional who is dedicated to the profession.

* Remember, too, the therapeutic benefits of massage are cumulative, so the more often you get a massage, the better you will feel and the more quickly your body will respond.

Source: Parts of this article were excerpted from mtj® (Massage Therapy Journal®) Spring 2010.

I hope that this finds you in good health and that your Thanksgiving Holiday has been a blissful one!

Already, the winter and the Holiday & gift giving season is upon us! Additionally, during the winter it is chilly outside and potentially icy; we are cold, tense, and our circulation is not great lending to muscle tension and a greater risk of injury. This time of year can be stressful; as it involves Holidays, bad weather, multiple family gatherings, travel, and extra expenses.

In the hopes that you will all take good care of yourselves as well as everyone in your life, I am running some specials until Jan 1, 2011.

Book a massage for yourself in December and receive 1 gift certificate at 50% off.
Book 2 massages for yourself in December and your 2nd massage is $10 off regular price.
Get a $10 discount on all gift certificates purchased before Jan 1, 2011.

(All specials apply to 60-min sessions or longer only).
2010 regular rates: 60-min/$70, 75-min/$85, 90-min/$100

Please schedule appointments online and contact me with questions or to purchase gift certificates.

Feel free to share this offer with your friends and family.

Be Well,
Maia

A soothing massage can help you unwind, but that’s not all. Explore the possible health benefits and risks of massage therapy, plus what to expect.

By Mayo Clinic staff

Massage is no longer available only through luxury spas and upscale health clubs. Today, massage therapy is offered in businesses, clinics, hospitals and even airports. If you’ve never tried massage, learn about the possible health benefits of massage and what to expect during a massage therapy session.

What is massage?

Massage is a general term for pressing, rubbing and manipulating your skin, muscles, tendons and ligaments. Massage therapists typically use their hands and fingers for massage but may also use their forearms, elbows and even feet. Massage may range from light stroking to deep pressure techniques.

There are many different types of massage, including these common types:

• Swedish massage. This is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.
• Deep-tissue massage. This massage technique uses slower, more forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.
• Sports massage. This is similar to Swedish massage but is geared toward people involved in sport activities to help prevent or treat injuries.
• Trigger point massage. This massage focuses on trigger points, or sensitive areas of tight muscle fibers that can form in your muscles after injuries or overuse.

Benefits of massage

Massage is generally considered part of complementary and alternative medicine. It’s increasingly being offered along with standard treatment for a wide range of medical conditions and situations.

Studies have found massage helpful for:

• Stress relief
• Managing anxiety and depression
• Pain
• Stiffness
• Blood pressure control
• Infant growth
• Sports-related injuries
• Boosting immunity
• Cancer treatment

Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often involves caring, comfort, a sense of empowerment and creating deep connections with their massage therapist.

Despite its benefits, massage isn’t meant as a replacement for regular medical care. Let your doctor know you’re trying massage and be sure to follow any standard treatment plans you have.

Use massage as another health care tool

Brush aside any thoughts that massage is only a feel-good way to indulge or pamper yourself. To the contrary, massage can be a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are just looking for another stress reliever. You can even learn how to do self-massage or to engage in massage with a partner.

Risks of massage

Massage is generally safe as long as it’s done by a trained massage therapist. But massage isn’t appropriate for everyone. Discuss massage with your doctor first in cases of:

• Unexplained pain or other symptoms
• Burns or open wounds
• Cancer
• Blood clots
• Fractures
• Rheumatoid arthritis
• Severe osteoporosis
• Pregnancy

Some forms of massage can leave you feeling a bit sore the next day. But massage shouldn’t be painful or uncomfortable. If any part of your massage doesn’t feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage.

In rare circumstances, massage can cause:

• Internal bleeding
• Nerve damage
• Temporary paralysis
• Allergic reactions to massage oils or lotions

What you can expect during a massage

You don’t need any special preparation for massage. Before a massage therapy session starts, your massage therapist should ask you about any symptoms, your medical history and what you’re hoping to get out of massage. Your massage therapist should explain the kind of massage and techniques he or she will use.

In a typical massage therapy session, you undress. Undress only to the point that you’re comfortable. You generally lie on a table and cover yourself with a sheet. You can also have a massage while sitting in a chair, fully clothed. Your massage therapist should perform an evaluation through touch to locate painful or tense areas and to determine how much pressure to apply.

If you want, your massage therapist may use oil or lotion to reduce friction on your skin. Tell your massage therapist if you might be allergic to any ingredients.

A massage session may last from 15 to 90 minutes, depending on the type of massage and how much time you have. No matter what kind of massage you choose, you should feel calm and relaxed during and after your massage. Pain that’s more significant than momentary discomfort could indicate that something is wrong. If a massage therapist is pushing too hard, ask for lighter pressure. Occasionally you may have a sensitive spot in a muscle that feels like a knot. It’s likely to be uncomfortable while your massage therapist works it out. But if it becomes painful, speak up.

Finding a massage therapist

Massage can be performed by several types of health care professionals, such as a physical therapist, occupational therapist or massage therapist. Ask your doctor or someone else you trust for a recommendation. Most states regulate massage therapists through licensing, registration or certification requirements.

Don’t be afraid to ask a potential massage therapist such questions as:

• Are you licensed, certified or registered?
• What is your training and experience?
• What’s the cost?

http://www.mayoclinic.com/health/massage/SA00082

Massage is well known for reducing stress and promoting relaxation. And, a growing body of research also shows that massage therapy is effective for relieving and managing chronic and acute pain, a significant national health problem. According to the National Institute for Health, more than one-third of all Americans will suffer from chronic pain at some point in their lives, and approximately 14 percent of all employees take time off from work due to pain. Increasingly, massage therapists are being incorporated into pain management programs of hospitals and health care organizations. The Joint Commission on Accreditation of Healthcare Organizations has suggested massage therapy as one means to manage pain without use of pharmaceuticals.

According to a recent American Hospital Association survey about their use of CAM (complementary and alternative medicine) therapies, among the 1,007 hospitals responding, nearly 82 percent of the hospitals offering CAM therapies included massage therapy among their health care offerings — with more than 70 percent utilizing massage therapy for pain management and relief. In a recent consumer survey commissioned by AMTA, 91 percent of respondents agreed that massage can be effective in reducing pain, and nearly half of those polled (47 percent) have had a massage specifically for the purpose of relieving pain.

Consider recent clinical research on the efficacy of massage for pain relief:

• Massage therapy is more effective for chronic back pain than other complementary therapies.
• Massage therapy promotes relaxation and alleviates the perception of pain and anxiety in cancer patients.
• Massage therapy reduces post-traumatic headaches better than cold pack treatments.
• A pilot study conducted at Cedars-Sinai Medical Center in Los Angeles found that massage, as part of hospital-based surgery treatment, reduces pain and muscle spasms in patients who have undergone heart bypass surgery.
• Massage stimulates the brain to produce endorphins.

How does massage relieve pain?

• A simple and direct strategy: working from the external, outer mechanisms of pain to the primary, root cause.
• Focuses on the entire body system and its relationship to soft tissue – not solely on the site of pain.

Benefits of massage for pain relief

• Helps patients become more aware of their bodies and the sources of pain.
• Better familiarizes patients with the pain they experience.
• Has an impact on the patient by virtue of human touch.
• Improves confidence by encouraging patients to effectively cope with their pain.

-October 2003

Receiving massage on a regular basis will help to promote a healthy circulatory system, along with good posture. Massage also releases tension and pain in the muscles, allowing them to move more freely. People who receive massage frequently tend to be more flexible and comfortable in their bodies, since they are maintaining a higher level of general health.

Because of the various benefits that massage offers, it is unlikely a person could receive too much. Therapeutic massage has a cumulative effect on both soft tissue repair and decreasing stress, therefore regular massage is recommended to achieve the best result.

There is not a ‘one for all’ answer to this question and will vary from person to person.  Generally speaking, if you are recovering from injury or trying to ‘dial down’ some red flags that your body is putting up, then I feel weekly massage is in order until your body is able to re-establish balance.  For health maintenance and to assist in your activities of daily living once a month is ideal.  I am more than happy to talk with you individually and make a personalized recommendation regarding frequency of receiving massage.