Inner Focus Massage and Bodywork

Body Wellness Blog

Importance of Timing in Massage Therapy to Reap Benefits

Massage Therapy offers a host of benefits for the recipients, from pain reduction and stress relief to improving muscle recovery and flexibility. However, like any therapy, massage must be administered in the right dose and frequency to gain the highest rewards.

To begin, it is important to understand that there are a wide variety of factors that determine the right Massage Therapy treatment. Similar to physical therapy and other medical treatments, Massage Therapy can have a measurable impact on healing and recovery, if implemented in the right amounts. Too much, too soon or too little, with too little frequency, can all impact one’s results.

Study on Neck Pain and Massage Therapy Timing

Annuals of Family Medicine published a study documenting the effects of Massage Therapy in different lengths and frequencies on 228 patients with chronic neck pain. The trial separated the group into different treatment doses of Massage Therapy, in 30 or 60-minute sessions either one, two or three times weekly for four weeks, with one group receiving no massage. For this study, the group that received 60-minute massages at least twice a week had significant decreases in pain, while the 30-minute massage groups had little improvement, regardless of frequency. Both the length of the massage and the frequency were essential for the desired result of reduced pain.

Massage Timing After Injury

When you receive a massage after you sustain an injury is another important factor in its effects on your healing and recovery. Although the extent and type of injury will be a factor, knowing when to book that first massage appointment can be crucial. First and foremost, after an injury consult with your physician to see if massage is an option. Studies indicate that when massage is performed quickly after an injury, and with doctor’s approval, the more quickly your muscles recover.

For muscle strain during exercise, research shows immediate massage after an exercise session can promote healing and reduce inflammation. However, if there is a muscle tear or more serious injury, you will need to consult your physician as they may recommend waiting until it begins to heal before having the area massaged.

 

The Power of Touch Through Massage: Coping with Trauma

Many people understand the benefits of Massage Therapy for physical injury and pain. However, massage can have a profound benefit for those dealing with deeper sources of anguish caused by trauma, especially those with Post-Traumatic Stress Disorder (PTSD). The power of touch through Massage Therapy goes beyond healing the muscles of the body; it can be a source of relief for those coping with the effects of traumatic events as well.

Massage Therapy and PTSD

Although not everyone who is coping with trauma has PTSD, understanding how Massage Therapy is beneficial to those with this disorder demonstrate how it can help anyone recovering from a traumatic event. PTSD victims have undergone a traumatic event where they or a loved one experienced physical or psychological harm, such as a violent attack, accident or disaster situation. Victims experience anxiety, depression and even physical pain long after the event, unable to disassociate the traumatic effects of the past event from the present and future. Massage can be part of the therapy process that helps these victims overcome their fear and pain.

Those with PTSD or anyone coping with a traumatic experience can experience a variety of benefits from Massage Therapy. One of most notable and measurable is the change in their brain chemistry. Cortisol, often called the stress hormone, is released when a person is undergoing stress. Decreases in cortisol, often with the release of the body’s feel-good hormones serotonin and dopamine, help the body and brain relax. This relieves physical and emotional pain significantly. Research shows the correlation between reduced cortisol and increased serotonin and dopamine levels with massage therapy:

  • A study of the effects of massage therapy was conducted on children with PTSD after Hurricane Andrew. Those who received massage therapy had an average of 30% lower cortisol levels after massage therapy as well as marked improvement in anxiety levels.
  • A study of persons with Chronic Fatigue Disorder, commonly associated with PTSD, showed marked reductions in pain and fatigue in the group who received massage therapy over the control group. In addition, the groups average urine cortisol levels decreased 41% and their dopamine levels increased 21%.

This correlation of the change in the body and brain chemistry, along with reported improvements in anxiety, depression and pain for those undergoing Massage Therapy as part of their trauma, is wide spread. Whether someone is recovering from experiencing a traumatic event or has been diagnosed with PTSD, Massage Therapy can be instrumental in helping people overcome their symptoms.

Reduce Stress

Massage Therapy is your key to stress reduction. Did you know that cortisol levels and other hormones related to stress lessen for those undergoing certain types of massage therapy? One study published in the New York Times revealed that participants receiving Swedish massage once or more a week over a five-week period had reduced levels of cortisol, increased white blood cell counts and increased levels of oxytocin, known as the “trust hormone.”

Help Your Heart

Reducing your stress level is wonderful, but even better is helping your heart. Massage Therapy has been shown to help lower high blood pressure, which is vital in preventing stroke and other cardiovascular issues. In one study published in the International Journal of Preventive Medicine, half of the participants with high blood pressure received Swedish massages for 10-15 minutes, three times a week, the other half only relaxed without massage. The massage group had a significant drop in systolic and diastolic blood pressure both after the massages and even 72 hours after the study was completed.

Improve Mood, Sleep and Performance

Massage Therapy is not just for the stressed or those with high blood pressure. Whether you want to improve your mood, athletic performance or just get a good night’s sleep, massage may be the solution. Massage Therapy has been shown to release pain and mood elevating hormones in the brain such as serotonin and dopamine. It can also improve flexibility and healing for athletes, while offering those with insomnia a more restful night.

A review of 17 different studies on the relation of Massage Therapy and depression was published in the Journal of Clinical Psychiatry in 2010. The overall results showed a significant effect on reducing depression through the use of massage, making it beneficial to anyone looking to improve mood or reduce mental stress.

 

How to Get the Most Out of Your Massage

It’s no secret that Massage Therapy can seriously enhance your quality of life and health, making it an important part of your wellness routine. Here are eight tips to make sure you leave each massage session completely recharged and rejuvenated:

Don’t eat right before your session. The American Massage Therapy Association discourages eating immediately before your massage. Give yourself time to digest your last meal before your massage.

Be on time.You deserve to relax for every minute of a full session, so make sure you are on time for your appointment. This ensures the Massage Therapist has time to discuss the goals for your session and perform the full treatment without delaying other guests.

Talk to your Massage Therapist. Before each session, you have an opportunity to talk to your Massage Therapist about your goals for your massage. Make the most of this time by explaining what you are trying to achieve through massage, whether it is pain relief, improved sleep or better performance.

Relax and breathe. During your massage, make sure to take even, regular breathes and relax as much as possible. The more you can relax your body and mind while breathing at a regular pace, the better results you will get from your massage session.

Communicate with your Therapist. Don’t be afraid to tell your Massage Therapist if you feel uncomfortable or if a movement or pressure is causing you pain. Your massage shouldn’t be something you have to endure – it should be something you enjoy! Let your Massage Therapist know if anything isn’t to your liking.

Stay hydrated.You may have heard that drinking plenty of water after your massage session is important. However, research has shown that staying hydrated before your session is just as vital. Your connective tissues or fascia are more pliant when properly hydrated, making your massage more productive.

Discuss any soreness with your Therapist. After your session, make sure to discuss any changes or soreness in your body with your Massage Therapist.

Skip the massage if you’re sick.Massage Therapy may make symptoms worse, plus you don’t want to share your illness with others. It may be best to reschedule for when you are feeling better.

To make an appointment with Jodi, call 701-238-8257

Massage Therapy: The All-Natural Cure to Arthritis Pain

If you suffer from arthritis pain, you are not alone. The Center for Disease Control (CDC) estimates that 52.5 million adults in the U.S. have been diagnosed with some form of arthritis. This degenerative disease can make it difficult to perform your daily tasks due to crippling pain. However, there is an all-natural option that can reduce the pain of arthritis and improve your quality of life: Massage Therapy.

Many people think that arthritis is a sign of getting older and the pain is to be expected. Yet the CDC estimates that almost two-thirds of those with arthritis are under the age of 65, with 1 out of 250 children affected by arthritis pain. Whatever your age and whether you suffer from osteoarthritis, rheumatoid arthritis, lupus or fibromyalgia, Massage Therapy can be a wonderful, natural way to control the pain and gain relief from this disease.

Benefits of Massage Therapy for Arthritis

According to the Arthritis Foundation, almost any type of arthritis can benefit from the effects of Massage Therapy. Not only does massage help reduce pain and inflammation, it helps to release serotonin and dopamine in the brain which allows the body to further relax, incurring many other lasting benefits.

 How It Works

Moderate to light pressure stimulates nerves under the skin that convey pain-reducing signals to the brain. Massage also breaks down scar tissue that builds when a joint is inflamed. After the rejuvenating touch of massage, aching joints will be pain-free and more limber than they have been in ages.

When soft tissue is stimulated in massage, lymphatic drainage is increased. This eliminates toxins that accumulate and crystallize in the body, causing congestion that can manifest as symptoms of arthritis. By eliminating these toxins through massage, you may be able to once again feel the freedom of unrestricted movement.

Furthermore, the revitalizing touch of massage does wonders for the circulatory system. Increased blood flow soothes swelling in joints and aids in the delivery of energy-giving nutrients so that you will not only feel more comfortable than ever, but more energized and restored as well.

If this makes sense…and you suffer from Arthritis pain…call Jodi for an appointment. 701-238-8257.

Stress Awareness – Helpful Tips to Unwind

The statistics on stress in America are staggering. In a society where one’s self-expectations almost exceed the expectations of our workplace and loved ones, it’s no wonder we are killing ourselves with stress.

Here are a few stress statistics to consider about stress:

  • Work stress causes 10% of strokes
  • Stress is the basic cause of 60% of all human illness and disease
  • Stress increases the risk of heart disease by 40%, heart attack by 25%, and stroke by 50%

Below are several effective ways to combat stress, helping you stay healthy both mentally and physically.

  • Meditation. Stop and focus on yourself, your body, your environment, the present.
  • Mindfulness. Similar to meditation, focus on one thing and try to block everything else out. Breathe slowly and describe the object fully to yourself.
  • Visualization. Focus on a peaceful scene away from your current situation.
  • Deep breathing. When stressed we tend to take short breaths. Breathe slowly in through the nose and out through the mouth.
  • Massage Therapy is a proven method to reduce stress. Massage Therapy slows heart rate, lowers blood pressure and balances stress hormones. Massage releases endorphins that calm the nervous system, and combined with aromatherapy and soft music, all your senses will be awakened and refocused away from every day stresses. Even while sitting at your desk you can experience the benefits of massage with a small hand massage.
  • Do what you love. Nothing replaces spending time doing what makes you happy. Go dancing, garden, have a cup of tea, read a book or whatever makes you happy. This allows you to refocus, enjoy something at least for the moment and even feel productive.

Massage Etiquette, Your First Experience

Receiving a professional massage for the first time is both exhilarating and exciting, but like many first-timers, you may have questions.

Getting ready. 

When making your first appointment, feel free to ask questions about different services offered. It is to both your benefit and the Massage Therapist to know in advance what service best fits your expectations.

There are several preliminary physical things you should do before your visit:

  • Men—shave first if you are getting a facial massage
  • Don’t wear jewelry
  • Turn off your cell phone

Arrive 10-15 minutes early for your appointment to relax and get ready for your session. There should also be some intake paperwork that will need to be completed. Remember to use the bathroom before you begin your session.

 The massage experience. 

Before your massage, talk to your Massage Therapist and share any sensitivity, injuries or chronic problems you may have or have had in the past. The therapist leaves the room to allow you time to undress and position yourself comfortably under the linens.

During the massage, feel free to express any modifications you would like to occur:

  • Lowering music
  • Changing lighting
  • Talking or no talking
  • Adjusting pressure

Ask any questions you may have about the therapy at any time.

After your massage. 

Once your session is complete, your Massage Therapist will leave the room, allowing you to dress. Be careful as your body may be a bit unsteady. You will want to begin hydrating after your massage as Massage Therapy releases toxins. Water will help these toxins leave your body.

If you have questions or would like to schedule an appointment with Jodi at Inner Focus Massage call 701-238-8257

Can Massage Therapy Help with Allergy Symptoms?

As the temperature heats up and everything begins to bloom, those plagued with allergies begin the season-long battle against red, itchy eyes, nasal congestion and sinus pain –and that is just the beginning of the list of issues affecting those with allergies during the spring and summer months. If you have allergies, you’re probably on the lookout for new ways to keep those symptoms at bay. It is recommended that one part of allergy relief is by incorporating Massage Therapy into your wellness routine.

Massage Therapy and Allergy Relief

You may wonder how Massage Therapy can relieve something as seemingly unconnected as allergies. While massage cannot stop the allergic reaction that you may have to allergens, it can help modify and dissipate the symptoms. The health benefits that normally are associated with Massage Therapy such as stress reduction, improved circulation and improved immunity can improve your tolerance of allergy symptoms.

By undergoing regular Massage Therapy, especially during peak allergy season, you can decrease stress levels and improve your circulation and immune system. While these are excellent reasons to seek Massage Therapy year round, the benefits of Massage Therapy can help minimize your body’s reaction to allergens and make you more comfortable during the spring and summer months.

Another benefit of using Massage Therapy in relation to allergies is the different trigger points that can help relax tension in the body and reduce the body’s panic reaction to allergic reactions. It also can soothe muscles that are tight from coughing and sneezing, giving you relief from allergy-related pain.

 

Deep Tissue versus Swedish Massage

Massage Therapy can offer a variety of health benefits, especially when you receive a massage targeting your specific needs. Both deep tissue and Swedish massage offer experiences that can relieve stress and improve circulation, but knowing the difference between the two can help you decide which one may be best for you.

Deep Tissue Massage

A deep tissue massage targets muscles and tissues, stretching the fascia, the interconnecting tissues that support your muscles, nerves and bones. Each layer of the connective tissue is stretched and moved to remove adhesions and reduce contractions. Massage Therapists will use their fingers, hands, forearms and elbows to work each of these layers.

Deep tissue massage is beneficial for those who are experiencing chronic muscle pain. For example, scar tissue that can limit motion can be broken down and stretched through this technique, offering more flexibility and lessening pain. Athletes often use deep tissue massage as part of their recovery process, but it can be used for many different issues and some inflammatory conditions. Due to the intensity of deep tissue massage, some people with certain health conditions may find it a bit invasive so if you are particularly sensitive, Swedish massage may be the better option for your needs.

 Swedish Massage

Swedish massage, the most well-known type of massage, uses sliding, kneading and rubbing motions to relieve stress and relax the entire body. It can also include movement of the joints and use vibration as part of the technique. Many other types of massage derive from the Swedish massage, including pregnancy, infant and geriatric massages.

Often, both massage modalities are used together, using deep tissue to address pain centers and Swedish massage for stress release, creating the perfect balance.

For an appointment please call Jodi at Inner Focus Massage: 701-238-8257

Does Stress Impact Your Ability to Think Clearly?

People are clear on the obvious physiological symptoms of being stressed out. But, there is so much more going on inside of your body and mind when you are under stress than you realize.

Some of the effects of stress that are lesser known are:

  • Impacts ability to think clearly
  • Impacts the ability to respond appropriately
  • Impacts the level of performance
  • Impacts effectiveness in relationships
  • Long-term effects of health

Stress Hormones

Stress affects your proper functioning because of the hormones that are being released so frequently and/or consistently–hormones that are only supposed to be released in true emergency situations. The most well-known is cortisol. Cortisol build up can cause weight gain along with many other health conditions. It is essential that we learn how to bring ourselves out of the stress-out state continuously throughout the day. The best way to this is with practice of several relaxation techniques. Deep breathing, stretching, quieting the mind (away from technology) for short five-minute intervals here and there. Meditation and massage are two excellent methods to bring your body-mind into full parasympathetic (fully relaxed and at balance within the body and mind) state. This is when the systems of your body and mind operate at full capacity, clearly and efficiently.

The more frequently you engage in meditation, yoga, deep breathing, and massage, the more you can control the stress levels in your body.

Stressed? Give Yourself a Massage Break

You deserve a break. In today’s fast-paced society it’s sometimes difficult to take a few steps back and find a little time for you to get reenergized, relaxed and back in the game. We get it – stress can take its toll. That’s why you need a massage break. In just one hour, a massage can relieve stress and remarkably rejuvenate your mind, body and spirit.

Benefits of Massage Therapy

  • Reduced stress and anxiety.Massage Therapy reduces stress hormones such as cortisol in the body, helping you cope with the normal stress encountered in your daily life. Additionally, massage releases feel-good hormones like dopamine and serotonin, leaving you feeling recharged and re-energized.
  • Enhanced alertness and performance. Using massage therapy as part of your wellness routine can promote a higher sense of alertness, allowing you to perform better at school or on the job. In fact, research shows that those who experience massage benefit from increased speed and accuracy on math computations!
  • Lower blood pressure.Stress can dramatically affect your heart and health. Massage Therapy reduces stress’ impact on your body by lowering blood pressure so that blood can circulate more efficiently, delivering nutrients throughout the body.
  • Mental elevation.Those that experience depression can have a positive mental elevation with the use of Massage Therapy by lowering cortisol levels. These benefits increase with time and regular massage sessions.