How Massage Helps Heal Muscles and Relieve Pain

The word massage alone elicits deep relaxation and stress relief, and now a new study sheds light on how deep touch works to ease pain and promote healing in sore muscles.

Researchers at McMaster University in Canada found that massage affects the activity of certain genes, directly reducing inflammation in muscles — the same result you’d get by taking aspirin or ibuprofen — and boosting their ability to recover from exercise.

The study involved 11 young men who were willing to engage in what the researchers described as “exhaustive aerobic exercise” — the equivalent of an intense spinning class. The men rode stationary bikes to the point of exhaustion.

After the workout, each man received a 10-minute Swedish-style massage on only one leg; the other leg served as the control. They also had biopsies taken from their leg muscles before and after exercise, immediately after massage and then again two and a half hours later.

MORE: Aching Back? Try Massage for Chronic Pain

Researchers found that massage set off a series of molecular events in muscles that helped reverse discomfort related to exercise. Massage dampened the activity of proteins known as inflammatory cytokines, which cause inflammation and pain. It also increased levels of proteins that signal the muscles to produce more mitochondria, the cell structures that produce energy and help muscles recover from activity.

Tiffany Field, a leading researcher on the effects of massage and director of the Touch Research Institute at the University of Miami Medical School, says she found the results “very believable.” She was not associated with the new research. (Field notes that her group is planning to study the effect of massage on some of the same inflammatory cytokines in HIV-positive pregnant women.)

Massage basically has the same pain-relieving effect as drugs like aspirin, ibuprofen (Advil) and naproxen (Aleve), says Field. Known as NSAIDS, for nonsteroidal anti-inflammatory drugs, these medications work by reducing levels of substances called prostaglandins that increase levels of inflammatory cytokines. “By reducing the inflammation — or the pro-inflammatory cytokines, to be specific — you would reduce pain,” says Field.

Mainstream medicine has often dismissed massage as a bona fide therapy, but “these findings will have an impact on traditional medicine, as every ‘beneath-the-skin’ finding helps,” says Field.

The study was published in Science Translational Medicine.

This article originally appeared on healthland.time.com and was written by Maia Szalavitz

Massage Helps Reduce Postpartum Anxiety

One 20-minute session of seated, slow-stroke back massage resulted in a significant decrease in anxiety among new mothers on their first postpartum day, according to recent research.

Study Overview

The study, “The effect of slow-stroke back massage on the anxiety levels of Iranian women on the first postpartum day,” involved 100 primiparous women, or first-time mothers, with normal deliveries. The women, whose average age was 22, were randomly assigned to either the massage group or the control group.

On the first postpartum day, the mothers in the massage group received 20 minutes of slow-stroke back massage. In the control group, one of the researchers stayed with each new mother in a quiet room for a period of 20 minutes.

Massage Technique Used

The massage protocol took place with the subject seated on the edge of the bed in a quiet room, and the practitioner began with hands on the subject’s shoulders and tiny circular movements of the thumbs on the upper neck. This was followed by long, smooth strokes from the base of the skull down the entire spine with alternating hands. Slow strokes down the sides of the neck, over the collarbone and shoulder blades were the next step in the routine.

Then, the practitioner’s thumbs were placed on both sides of the spine and moved down the entire length of the subject’s back several times from shoulders to waist.

Lastly, the practitioner used the palms of both hands to make long, sweeping, continuous strokes down both sides of the subject’s neck, across both shoulders and down the length of the back near the spine.

The main outcome measure for this study was anxiety, which was assessed immediately before and after the 20-minute massage or control session and again the following morning using the state portion of the State-Trait Anxiety Inventory (STAI). This 20-item questionnaire is “designed to check the status of fear, tension, unrest and anxiety feelings of individuals in the current situation and the moment,” according to the study’s authors.

Effects on Postpartum Anxiety

Results of the research revealed a significant difference in anxiety scores between the massage group and the control group immediately after the massage and also the next morning.

Among the mothers who received slow-stroke back massage, anxiety scores were significantly lower immediately after the massage and the morning after the massage, whereas no such changes were observed among the mothers in the control group.

“The findings demonstrate that slow-stroke back massage is a simple, inexpensive, noninvasive and effective method to reduce the anxiety levels of primiparous women during the first postpartum day,” stated the authors.

This article originally appeared in The Massage Magazine & was written by Fereshteh Jahdi, Maryam Mehrabadi, Forough Mortazavi and Hamid Haghani.

Why Cupping Is All the Rage

Cupping is a Chinese medicine technique that has been used for centuries for many different conditions. Acupuncturists commonly use cupping as an adjunct therapy to acupuncture. For people with needle fears, cupping on its own can offer a great alternative treatment.

Phelps isn’t the only famous person to discover the benefits of cupping. Celebrities such as Jennifer Aniston and Gwyneth Paltrow have been photographed with distinctive cupping marks on their backs and shoulders. What was once a mysterious, almost scary-looking treatment in the West is now hitting the mainstream due to its numerous health benefits.

What is cupping?

To perform cupping, acupuncturists place glass, bamboo, or silicone cups on the skin, creating a vacuum-like seal. There are different techniques for creating this vacuum, including lighting an alcohol-soaked cotton ball inside the cup or attaching suction pumps to the end of the cups.

When the cups are placed on the skin, the superficial muscle layer is drawn up into the cup, which stimulates the circulation of blood, breaks up adhesions, and creates a pathway for toxins to be drawn out of the body through the lymphatic system. Cupping can affect tissues up to four inches deep—impacting blood vessels, fascia, muscles, and scar tissue.

More and more, cupping is showing up in physical therapy and massage offices as well, under a different name—myofascial decompression (MFD). MFD is essentially the same thing as cupping, and it is being used in the Olympic games for pre and post-workout recovery and detoxification.

Cupping decompresses adhesions and scar tissue, relaxes muscles in spasm, decreases trigger-point pain, and decreases tissue changes and inflammation following trauma. Cumulative treatments increase muscle endurance, circulation, and lymphatic drainage. They enhance athletes’ overall ability to recover from workouts and strenuous activity. No wonder Phelps is using it!

Where do the cups go?

Most pictures of cupping show it being done on the back, and that is a common place to receive cupping. However, cupping can be done on any part of the body where there’s enough skin to support the cups. (See below for a list of conditions that cupping can help with.)

There are two types of popular cupping techniques, stationary and gliding cups. Stationary cups are where one or several cups are placed in the treatment zone for 5-10 minutes. Gliding cups are when a topical ointment or liniment is placed on the skin and then the cups are gently moved across the skin, usually along meridians or fascia/muscle planes. I like to use Tiger Balm—not the kind you buy at CVS, the real stuff!—with gliding cups on tight and sore muscles.

What does cupping feel like?

Judging from the marks cupping leaves on the skin, you would think it would be a painful experience. Quite the opposite! Cupping is usually very pleasant, like a unique form of massage.

Cupping is different from massage in that with massage, the tissues are pressed, whereas cupping is the opposite—the tissues are pulled up. Cupping feels like a gentle suction is pulling away tension from tight and painful areas of the body.

Why does cupping leave marks on the skin?

Depending on the amount of suction and the state of the underlying tissues, cupping can leave circular marks on the skin that range from a light yellow to pinkish red to dark purple. From an acupuncture perspective, the darker the marks, the more stagnation of qi and blood in that area. Stagnation leads to pain and dysfunction within tissues, so cupping—like acupuncture—aims to clear the stagnation before it causes problems.

From a Western standpoint, cupping creates more space between the tissue layers to get rid of dead cellular debris and excess fluids and toxins. It also breaks up scar tissue. The marks, then, are caused by this debris being pulled up and deposited under the skin, which is actually the most effective place for the lymphatic system to drain it away.

What are the benefits of cupping?

To recap, here are the benefits of cupping:

Stimulates whole-body relaxation response (parasympathetic response)
Stimulates oxygenation and detoxification of blood while promoting a feeling of lightness and tension relief
Detoxifies metabolic debris in muscle tissue, fascia, and skin
Increases range of motion, breaks up adhesions, and promotes healing in scar tissue and chronic injury sites
Increases lymphatic drainage and promotes circulation

Given these benefits, here are some of the conditions for which cupping can be really helpful:

Tight and stiff muscles
Back pain and sciatica
Piriformis syndrome and IT band pain
Rotator cuff injuries
Plantar fasciitis
Migraines
Respiratory conditions, including asthma and bronchitis
Anxiety, depression, and stress
High blood pressure (by calming the nervous system)
Cellulite

Are there any cautions to be aware of with cupping?

As I mentioned, cupping can leave marks on your skin. It may take a few days to a week to fade completely. This is important to remember if you have a wedding or special event to attend!
Keep the area where you received cupping covered from extreme changes in temperature (for example, a hot sauna or cold air conditioning) immediately after treatment. Cupping opens your pores, making you more susceptible to catching a cold.
Do not receive cupping on the low abdomen or low back if you are pregnant.
Do not receive cupping on areas where you have thin or damaged skin, or if you are taking blood thinners.

This article originally appeared on Acutake & was written by Julia Sanfilippo.

Brachial Plexus Injury: A Nerve Injury You Shouldn't Ignore.

The brachial plexus is the network of nerves that sends signals from your spine to your shoulder, arm and hand. A brachial plexus injury occurs when these nerves are stretched, compressed, or in the most serious cases, ripped apart or torn away from the spinal cord.

Minor brachial plexus injuries, known as stingers or burners, are common in contact sports, such as football. Babies sometimes sustain brachial plexus injuries during birth. Other conditions, such as inflammation or tumors, may affect the brachial plexus.

The most severe brachial plexus injuries usually result from auto or motorcycle accidents. Severe brachial plexus injuries can leave your arm paralyzed, with a loss of function and sensation. Surgical procedures such as nerve grafts, nerve transfers or muscle transfers can help restore function.
 

Symptoms

Signs and symptoms of a brachial plexus injury can vary greatly, depending on the severity and location of your injury. Usually only one arm is affected.

Less severe injuries

Minor damage often occurs during contact sports, such as football or wrestling, when the brachial plexus nerves get stretched or compressed. These are called stingers or burners, and can produce the following symptoms:

• A feeling like an electric shock or a burning sensation shooting down your arm
• Numbness and weakness in your arm

These symptoms usually last only a few seconds or minutes, but in some people may linger for days or longer.

More-severe injuries

More-severe symptoms result from injuries that seriously injure or even tear or rupture the nerves. The most serious brachial plexus injury (avulsion) occurs when the nerve root is torn from the spinal cord.

Signs and symptoms of more-severe injuries can include:

• Weakness or inability to use certain muscles in your hand, arm or shoulder
• Complete lack of movement and feeling in your arm, including your shoulder and hand
• Severe pain

When to see a doctor

Brachial plexus injuries can cause permanent weakness or disability. Even if yours seems minor, you may need medical care. See your doctor if you have:

• Recurrent burners and stingers
• Weakness in your hand or arm
• Weakness in any part of the arm following trauma
• Complete paralysis of the upper extremity following trauma
• Neck pain
• Symptoms in both arms
• Symptoms in upper and lower limbs

It's important to be evaluated and treated within six to seven months after the injury. Delays in treatment may compromise outcomes of nerve surgeries.

Causes

Damage to the upper nerves that make up the brachial plexus tends to occur when your shoulder is forced down while your neck stretches up and away from the injured shoulder. The lower nerves are more likely to be injured when your arm is forced above your head. These injuries can occur in several ways, including:

• Contact sports. Many football players experience burners or stingers, which can occur when the nerves in the brachial plexus get stretched beyond their limit during collisions with other players.
• Difficult births. Newborns can sustain brachial plexus injuries when there are problems during birth, such as a breech presentation or prolonged labor. If an infant's shoulders get wedged within the birth canal, there is an increased risk of a brachial plexus palsy. Most often, the upper nerves are injured, a condition called Erb's palsy. Total brachial plexus birth palsy occurs when both the upper and lower nerves are damaged.
• Trauma. Several types of trauma — including motor vehicle accidents, motorcycle accidents, falls or bullet wounds — can result in brachial plexus injuries.
• Inflammation. Inflammation may cause damage to the brachial plexus. A rare condition known as Parsonage-Turner syndrome (brachial plexitis) causes brachial plexus inflammation with no trauma and results in paralysis of some muscles of the arm.
• Tumors. Noncancerous (benign) or cancerous tumors can grow in the brachial plexus or put pressure on the brachial plexus or spread to the nerves, causing damage to the brachial plexus.
• Radiation treatment. Radiation treatment may cause damage to the brachial plexus.

Risk factors

Participating in contact sports, particularly football and wrestling, or being involved in high-speed accidents increases your risk of brachial plexus injury.

Complications

Given enough time, many brachial plexus injuries in both children and adults heal with no lasting damage. But some injuries can cause temporary or permanent problems:

• Stiff joints. If you experience paralysis of your hand or arm, your joints can stiffen, making movement difficult, even if you regain use of your limb. For that reason, your doctor is likely to recommend ongoing physical therapy during your recovery.
• Pain. This results from nerve damage and may become chronic.
• Loss of feeling. If you lose feeling in your arm or hand, you run the risk of burning or injuring yourself without knowing it.
• Muscle atrophy. Slow-growing nerves can take several years to heal after injury. During that time, lack of use may cause the affected muscles to break down (degenerate).
• Permanent disability. How well you recover from a serious brachial plexus injury depends on a number of factors, including your age and the type, location and severity of the injury. Even with surgery, some people experience permanent disability, ranging from weakness in the hand, shoulder or arm to paralysis.

To diagnose your condition, your doctor will review your symptoms and conduct a physical examination.

To help diagnose the extent and severity of a brachial plexus injury, you may have one or more of the following tests:

• Electromyography (EMG). During an EMG, your doctor inserts a needle electrode through your skin into various muscles. The test evaluates the electrical activity of your muscles when they contract and when they're at rest. You may feel a little pain when the electrodes are inserted, but most people can complete the test without much discomfort.
• Nerve conduction studies. These tests are usually performed as part of the EMG, and measure the speed of conduction in your nerve when a small current passes through the nerve. This provides information about how well the nerve is functioning.
• Magnetic resonance imaging (MRI). This test uses powerful magnets and radio waves to produce detailed views of your body in multiple planes. It often can show the extent of the damage caused by a brachial plexus injury and can help assess the status of arteries that are important for the limb or for reconstruction of it. New methods of high-resolution MRI, known as magnetic resonance neurography, may be used.
• Computerized tomography (CT) myelography. Computerized tomography uses a series of X-rays to obtain cross-sectional images of your body. CT myelography adds a contrast material, injected during a spinal tap, to produce a detailed picture of your spinal cord and nerve roots during a CT scan. This test is sometimes performed when MRIs don't provide adequate information.
• Angiogram. If your doctor suspects that the blood vessels feeding your arm might be injured, he or she might suggest an angiogram — an imaging test where contrast material is injected into an artery or vein to check the condition of your blood vessels. This information is important in planning your surgical procedure.
  
  This article originally appeared on mayoclinic.org