Why Massages Really Do Keep You Healthy: A Cardiologist Explains

We've all seen it on TV or in a movie. The scene is tense and the patient is doing poorly. The doctor calls out urgently. Retractor! Scalpel! Suction! Massage Table!

Wait a minute .... Massage table?

Did Dr. House ever scream for body oil?

The good news is this: if you enjoy a massage, you just might be helping your heart and arteries stay healthy and youthful.

Scientific studies have shown benefits of massage therapy for insomnia, multiple sclerosis, anxiety, cancer pain, post-operative recovery and other conditions.

Several recent studies point to benefits of massage therapy that help heal the heart.

In 2008, researchers studied 263 volunteers who had a massage for 45 to 60 minutes. Average blood pressure fell by 10 mg Hg and heart rate by 10 beats per minute after one treatment. That's about as much as you might get from prescribing a new blood pressure medication for life!

Earlier this year, 50 people with mildly elevated blood pressure received a 15-minute massage, three times a week for 10 sessions, while a similar group just relaxed for the same amount of time. Blood pressure fell at the end of the sessions and remained lower for several days—but only in the massage group.

Another study this year examined 8 women with high blood pressure who'd had an hourlong massage each week for four weeks. At the end of that period, their blood pressure fell by 12 mm Hg systolic (top number) and measurements in the blood reflecting inflammation (specifically VCAM-1 if you like science) fell significantly. A control group just rested for the same amount of time and had smaller improvements in the same measurements. The drop in markers of inflammation is intriguing and suggests massage therapy may have a body-wide healing effect.

Why might massage therapy result in improvements in measurements of cardiovascular function?

Reductions in salivary and urinary levels of the stress hormone cortisol have been observed in several experiments in humans. In contrast, urinary levels of the stress hormones epinephrine and norepinephrine were not seen to fall during several studies.

Bottom line: not yet completely known and studies remain to clarify these pathways.

Is it time to chuck your blood pressure medication? Throw away your magnesium, CoQ10 and taurine blood pressure lowering supplements? Forgo your plant-based diets full of phytonutrient-rich leafy green vegetables and arginine rich pine nuts, arugula and watermelon?

No, it's clearly premature to consider massage therapy on par with those approaches. Furthermore, there are no studies showing a reduction in heart attack, strokes, and heart related deaths—and likely never will be due to the costs of such research projects.

However, given that tens of millions of people in the US alone grapple with high blood pressure, massage therapy can join acupuncture, yoga, meditation, and Tai Chi as complimentary approaches to maintaining optimal vascular health.

Buddha said that “to keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”

Maybe this is the week to schedule a massage treatment to move toward that goal?

This article originally appeared on mindbodygreen.com and was written by by Joel Kahn, M.D.

What is Therapeutic Massage?

Therapeutic Massage

Therapeutic massage seeks to obtain a therapeutic benefit. While therapeutic massage is often relaxing, the end goal of the session or series of sessions is not relaxation.

Therapeutic goals can vary considerably between massage therapists and clients. In some cases, massage is recommended by a health professional and may be performed as part of a larger treatment plan. For example, someone attending physiotherapy for an injury might have regular therapeutic massage to loosen muscles, improve muscle tone, and increase their flexibility. Likewise, therapeutic massage can be used to supplement wound care, cancer care, and a variety of other treatments.

People can use therapeutic massage as a standalone treatment. Some people, such as athletes, labourers or stressed out even office workers, receive regular therapeutic massage to keep themselves in good physical condition.

People of all ages can benefit from therapeutic massage when it is performed by a competent and fully qualified remedial massage therapist. Massage is also suitable for people with disabilities, expecting mothers, and people in treatment for medical conditions, although some special precautions may need to be taken to protect the health of the client.

Basic therapeutic massage techniques are derived from a variety of massage styles. Your massage therapist will tailor your massage techniques depending on your needs. If you are unsure whether or not massage is appropriate for you, please call us at PhysioWorks for individualised advice.

How Does a Therapeutic Massage Help You?

Therapeutic Massage is a combination of Relaxation Massage and Remedial Massage to not only relax your whole body but at the same time, work through some of the muscle issues or “tight spots” you may be experiencing.

Massage therapy may also improve your circulation, which enhances the delivery of oxygen and nutrients to muscle cells and helps remove waste products or reduce swelling. These circulatory effects of massage may have value in the treatment of some inflammatory conditions, such as arthritis.

Massage therapy induces a relaxation response, which lowers your heart rate, breathing rate, and blood pressure; plus boosts your immune system; and generally decreases the physical effects of stress.

These effects suggest that massage may be helpful for a wide range of conditions.

What Conditions Benefit from a Therapeutic Massage?

Massage therapy helps your body in numerous ways. Massage can relax muscle tissue, which may lead to decreased joint and nerve compression, increased joint and muscle range of motion. This commonly results in less pain and improved function.

Therapeutic massage benefits the following conditions:

• Stress
• Anxiety
• General Wellbeing
• High Blood Pressure
• Arthritis
• Low Immunity
• Minor injuries

When are the Best Times for a Therapeutic Massage?

The best time for a therapeutic massage is when you feel yourself getting worked up or when you are just not feeling your best.

Others find a regular therapeutic massage every month or two to be a great dose of prevention therapy. We even have some highly stressed patients who have weekly massages just to cope with daily life.

What Duration is the Best Therapeutic Massage?

If you have never had a therapeutic massage before or it has been quite some time since your last massage then your initial treatment should ideally be for 60 to 90 minutes so that the therapist can work through those tired muscles at an even pace to minimise any possible soreness the following day. 

If you are a more regular massage recipient, your massage therapist will guide you as to the direction that works best for you and your muscles.

What Massage Frequency Works Best?

Everyone needs differ depending on your lifestyle. As a guide, regular therapeutic massages work best when on a 4 to 6-week basis. This is because your muscles need to keep relaxed and moving through their full available range. Otherwise, they become “creatures of habit”. If tense is how they are most often, that’s what they will consider normal. And… we all know what that leads to… tight muscles, stress, and pain!

For optimal results and less potential for muscle soreness the day post-massage, having a regular massage will keep your body from not only reacting to the positive change we are trying to provide, but it can also retrain your body to help itself and provide you with a better healthier you.

For advice specific to your therapeutic needs, please ask your massage therapist how regularly they feel that you should have a massage to function optimally.

This article originally appeared on physioworks.com.au and was written by Jodie Woulfe

Top 5 Massages for Cyclists

Spending hours on a bicycle can cause much joy, satisfaction, and a sense of accomplishment. But it can also lead to muscle fatigue, tightness, and even pain. We pulled together a panel of experts to compile a list of the Top 5 Massages for Cyclists and a collection of FAQs to help you find the right massage to treat your cycling symptoms and help you meet your individual riding goals.

1 / Swedish Massage

Arthur Robinson from Kinetic Bodyworks (AR): Swedish Massage is a body work technique used to relax the entire body using long, gliding strokes pushing blood towards the heart.

Anne Marie Di Caro from Athlete’s Care Sports Medicine Clinic (AMD): Swedish Massage uses kneading techniques to increase blood flow and remove lactic acid build up in the tissues and is gentle enough for all levels of cycling ability

2 / Deep Tissue Massage

AR: Deep Tissue Massage is similar to Swedish massage, but the therapist will use slow deliberate strokes with deeper pressure to affect chronic muscle tension.

Jodie Mainwaring from UnravelSF (JM): Deep Tissue Massage is designed to release tension that can be hidden in the deeper layers of your connective tissue and muscles. Deep muscle techniques address adhesions, knots and reduced range of motion that occurs in the body. These techniques release toxins that are trapped in tissues and allows for new blood to flow to overworked, tight tissues and muscles. This type of massage is a great tool to use as a stress reliever and as a key component to a cyclists recovery program.

Does Deep Tissue Massage Hurt?

Drew Freedman at Boston Bodyworker (DF): Many clients base the success of the treatment upon the amount of pain that they feel. If it doesn’t hurt, the therapist wasn’t going ‘deep’ enough. However, we all experience pain in different ways. Depth of pressure does not directly correlate with levels of pain.

The key to a successful Deep Tissue massage is finding a therapist that understands the concept of “matching tissue tension” and knowing how to respond to a muscle when it reacts to an external stimulus. If done properly, a true Deep Tissue massage should “hurt so good,” and for the most part be a pleasant experience.

 

 3 / Sports Massage

JM: Using Deep Tissue techniques, Sports Massage is used to target a certain area of the body and to focus on their specific problem such as mobility issues, chronic pain, or injury. Sports Massage is great for any serious cyclist looking to prevent injuries from intense training routine and competitions.

AR: Sports Massage helps keep the body at optimal function, focusing on the overused and stressed parts of the body. This type of bodywork targets the muscles and joints commonly emphasized during repetitive actions, like pedaling a bike.

Candace Combs from In-Symmetry (CC): Sports massage is the best for cyclists. We provide a hot rock sports massage which means hot stones are incorporated into the massage to allow the therapist to go deeper into the muscle. It is very important for the Iliotibial Bands (IT Bands) to be released on a cyclist during a Sports Massage.

4 / Trigger Point Therapy

AR: Trigger Point Therapy is a bodywork technique that involves applying pressure to the muscles in order to relieve pain and dysfunction in other parts of the body. Many times deep tissue massage and trigger point therapy are performed together.

AMD: “Trigger points” are best described as an area of hypersensitivity in a muscle that gives a referral of pain. The area is treated with deep compression until the referral pattern lessens or dissipates completely. This is a more painful type of treatment, but all levels can be accompanied by pain if an issue is present.

5 / Myofascial Release

JM: The fascia is a web of connective tissue that provides support and structure for your body. Myofascial work addresses both the connective tissues and muscles to enhance ease of movement, relieve pain, improve strength, and increase flexibility. This technique, combined with Deep Tissue Massage, releases adhesions and tension and promotes faster recovery for cyclists.

AMD: Myofascial Release Massage releases the fascia using specific techniques similar to kneading. Because less lotion is used, it can sometimes be more painful. This technique is commonly used on the Iliotibial Bands (IT Bands), quads, hamstrings, and lower back in cyclist, as these are the muscles that tend to be tight from riding.

FAQs for Cycling Massages

What massage is best for me?

DF: The answer I give is always the same: “It depends.” Massage has been around for thousands of years, and only in the last 100 or so have people started to classify massage into technique categories. In order to achieve the desired response to a massage, your therapist must be paying close attention to how you are responding to their touch.

Are different massages recommended for different levels of cyclist?

AR: At Kinetic Bodyworks, we take into consideration that your body is unique, and each of your visits may present different issues requiring a combination of massage techniques. It really depends on what issues the athlete comes in with. A recreational cyclist may need something relaxing (Swedish Massage), where a pro cyclist may want something specific to target problem areas (Sports Massage, Deep Tissue, Myofascial Release or Connective Tissue Release).

JM: Each cyclist has different goals. Experienced cyclists/athletes can include soft tissue massage work in their workout programs to reduce the risk of having overworked, fatigued muscles that leave them vulnerable to injury. Or, if you are looking to enhance your level of performance and get better and faster, then focusing on techniques to improve your level of fitness is key to achieving the next level and goals on your list.

Is there just one type of massage that will work for me?

DF: Buzz words like “Sports Massage,” “Trigger Point,” and “Myofascial Massage” come into play when clients are uncertain about the type of massage they need but know they don’t want a basic relaxation or ‘Swedish’ massage. A good therapist is well-versed in multiple approaches of massage therapy. Throughout the course of a clinical massage, your therapist will implement many different ‘techniques’ in order to achieve the outcome that elicits the proper responses from the connective tissues.

How Often Should I Seek Massage Therapy?

Our experts recommend a range of frequencies for different levels of cyclists, but generally, once or twice per month is recommended for beginners or occasional cyclists, while the experts recommend a massage once per week or every other week for advanced or active cyclists.

JM: If you are a beginner, working with a highly trained expert massage therapist will help set you on a routine that will support your needs specifically. This may require more sessions, at the beginning to get your body on track and then reducing to a maintenance program once your body has adapted and is working efficiently.

When Should I Seek Massage Therapy?

DF: Many of our riders come in frequently in the months leading up to a big ride for ‘tune-ups.’ Just like they take care of their bikes, they do so with their bodies BEFORE they break down. A typical tune-up will consist of work on the legs and hips in conjunction with some range of motion work to open up those shortened hip flexors. We also work on the upper body to provide relief to riders who complain of tightness and pain in their mid-back due to their forward lean on the bike. Working with our riders both before and after these rides helps them to better understand their bodies and allows them to acclimate accordingly during the long rides so that they may continue without injury.

Leave it to the Experts

DF: No one goes to their cardiologist and asks for an angioplasty or a cardiomyoplasty. There is more than one way to treat a muscle, and there are qualified experts who can determine this. It should never be up to the client to determine what the best ‘technique’ should be. Find a massage clinic and spend some time with your therapist telling them about your pain, and they can recommend the right treatment for you. Speak with your therapist about your individual goals, and don’t ever hesitate to ask questions during a treatment. It is the objective of the therapist to help you achieve everything you are seeking from a great massage.

This article originally appeared on duvine.com