Inner Focus Massage and Bodywork

Body Wellness Blog

Benefits of a Deep Tissue Massage

As most people know, massage offers benefits of relaxation and pain relief. A very popular modality of massage is Deep tissue massage.

Deep tissue massage is a modality that focuses primarily on the deeper layers of muscles. Sometimes this technique involves the therapist using firmer pressure in order to reach these key areas and get them to release, which is why this particular massage is oftentimes recommended for people who are comfortable with a slightly more intense touch. However, deep tissue massage can also refer to gentle yet sustained pressure targeting the myofascial layer. The belief that deep pressure equals pain is a myth; however, the benefits of deep tissue massage are beyond question.

Deep tissue massage offers stress relief and it’s not only for athletes who have pushed themselves too hard. When a client feels stressed out due to demands at work, home or both, deep tissue massage can help ease this stress in a healthy manner. This is important, as unresolved stress can do major damage to mental and physical health.

Deep tissue massage may be able to lessen pain. For example research shows that deep tissue massage to posterior calf muscles, along with self-stretching exercises, helps reduce participants’ pain associated with plantar fasciitis. Deep tissue massage can be used for other conditions as well, such as fibromyalgia, tennis elbow or low-back pain, potentially providing some much-needed relief.

Scar tissue forms when an area of the body is injured and heals. Although the most common scars are those that result from a visible cut, sometimes they occur deeper in the body, such as when you damage muscles, ligaments or tendons. It is this type of scarring that deep tissue massage can help resolve, making it easier to move and promoting greater range of motion.

Research has shown that deep tissue massage can lower heart rate and blood pressure. In the study, each individual’s blood pressure and heart rate was assessed prior and after a 45 to 60-minute deep tissue massage. The result was lower systolic and diastolic pressure, as well as heart rates around 10 beats less per minute.

If deep tissue massage sounds like something you could benefit from, call Jodi for an appointment at 701-238-8257.

25 Reasons to Get a Massage

  1. Relieve stress
  2. Boost immunity
  3. Reduce anxiety
  4. Manage load – back pain
  5. Help fibromyalgia pain
  6. Reduce muscle tension
  7. Enhance exercise performance
  8. Relieve tension headaches
  9. Sleep better
  10. Ease symptoms of depression
  11. Improve cardiovascular health
  12. Reduce pain of osteoarthritis
  13. Decrease stress in cancer patients
  14. Improve balance in older adults
  15. Decrease rheumatoid arthritis pain
  16. Temper effects of dementia
  17. Promote relaxation
  18. Lower blood pressure
  19. Decrease symptoms of Carpal Tunnel Syndrome
  20. Help chronic neck pain
  21. Lower joint replacement pain
  22. Increase range of motion
  23. Decrease migraine frequency
  24. Improved quality of life in hospice care
  25. Reduce chemotherapy – related nausea

Massage is good medicine. Call Jodi for an appointment and start feeling the benefits of a professional massage. 701-238-8257

Swedish Massage Shown to Decrease Anxiety Signs

In a recent study, Swedish massage techniques were found to reduce levels of anxiety in the participants.

The areas identified for measurement during the study included blood pressure, pulse, respiratory rate and body temperature. In addition, the participants’ anxiety levels were measured before and after each massage therapy stage. One group received Swedish massage of the neck, back and chest, while the other group experienced massage of the legs, arms and hands and the face.

Results of the research revealed women in both massage groups exhibited a significant decrease in systolic blood pressure in the first stage. However, only those in the back, neck and chest massage group showed a significant decrease in diastolic blood pressure. In measuring the average body temperature, those who showed a significant drop were the ones who received the leg, arm and face massage group. Pulse and respiratory rates decreased significantly among the women in both massage groups.

The authors of the study said “It can be concluded that massage therapy was useful for decreasing the vital signs associated with anxiety in healthy women.”

If you suffer from occasional or ongoing anxiety, consider including regular massage as part of your wellness program. For an experienced, skilled massager therapist, call Jodi for an appointment at 701-238-8257. She has been practicing since 2008 and has many wonderful reviews.

Inflammation Depletes Your Energy

As sad as it is to say, inflammation creates job stability for massage therapists, because inflammation oftentimes results in pain; accompanies arthritis and other conditions, plus it appears to be more and more prevalent.

Inflammation is also an aspect of diabetes, inflammatory bowel disease, obesity, heart disease and vascular dementia, which can make effective massage treatment and outcome difficult.

Our bodies are programmed to heal. It’s amazing. The process of healing has a built in monitor – the immune system, which supplies the necessary raw materials to start, work through the pre-organized steps, and finish the inflammatory process.

For acute healing there is a three-month timeframe. If your body is faced with chronic phase inflammation, you may face up to a two year period for complete healing. The chronic phase, and why it takes so long for some clients to finish it, is what I would like to talk about.

There is more to inflammation than just the period of time that you see the classic signs of redness, pain, swelling and heat.  In the case of acute inflammation – this phase is about damage control; pain control; cleanup; large-scale remodeling and rebuilding of tissue, or scar tissue replacement; bacterial or viral control; and security and welfare of the tissue and body as an organism.

Chronic phase inflammation is really about detailed repair, long-term strength of a tissue, ability to withstand wear and tear, functionality, mobility, bacterial or viral control, and many other functions that occur once the body knows it is out of danger.

There is a significant connection between energy depletion and inflammation.  If you have several areas of chronic inflammation occurring at the same time, severe energy depletion occurs and the body is unable to finish the healing process. Breakdown occurs, the acute phase of inflammation restarts, and more energy is required again. This is when we start to see the disease process begin.

One of the greatest contributors to creating an energy surplus is pain reduction. Massage can provide significant help in dealing with inflammation by its ability to address pain. Quite simply, when there is less pain, healing accelerates. Massage, if done by a skilled practitioner, addresses specific pain-points.

In a well performed massage session, a client can experience:

  • A drop in heart rate.
  • A drop in the rate of nerve impulses.
  • A decrease in the amount of perceived stress—with a correlating drop in pain perceived.
  • A direct impact on an area of pain—physically, mentally and emotionally. You feel taken care of; your pain has been touched and validated; relief is given; you have helped yourself.
  • A change in hormone—including cortisol—output that soothes and calms the body.
  • Improved and increased digestion.
  • .Lymph drainage

The effects of massage therapy compound when added together to create an energy surplus that the body then uses to heal itself. The more pain, inflammation and healing required, the more repetition is suggested to help the body naturally.

If you suffer from inflammation, consider allowing Jodi to help you on the healing journey with massage therapy focused on those painful trouble spots. Call 701-238-8257 for an appointment.

Pets Can Lead to Happier, Longer Lives

Pets can make a big difference in your health and happiness. While it might not make complete sense that an animal you’re responsible for feeding and caring for can make you healthier, the unconditional love and affection a pet gives you can relieve stress and motivate you to live a healthier lifestyle.

Think about what owning a dog means. The responsibility of walking, feeding, and bathing a dog sounds like a mountain of effort, but the rewards of pet ownership stretch far beyond the feeling one gets taking care of their friend. Just petting a dog or a cat is a proven stress reliever. A recent study found that owning a dog or cat can be better for your blood pressure than ACE inhibitors. Indeed, the soothing nature of petting your furry friend can make a world of difference in your health and longevity.

In terms of exercise, there are plenty of reasons to bring a dog with you on a jog. A dog will appreciate the exercise, and provide a motivational companion when you approach the wall. For solo runners, a dog provides an element of protection as well.

Massage Therapy and Golf: How Regular Massages Can Impact a Golfer

Tens of millions of people play golf. They are of all ages and range from casual weekend golfers to professional players. With the availability of beautiful courses, the opportunity for people of all ages to get moderate exercise, and the social aspect of the game, it’s no surprise that golf has become such a popular sport. But, just like any sport, this much-loved activity also carries a risk of injury.

Because of the repetitive motion of the golf swing, the neck, back, and area between the shoulder blades are prone to tightening up and—if not properly treated—can become seriously injured. Golfers may notice lingering soreness around their head or neck if they are hitting too hard and tensing up during their swing, and some golfers also experience tight and inflamed hands, forearms, and rotator cuff muscles due to gripping the club. And it isn’t just the upper body that can be affected by golf—some players also experience soreness or injuries in their lower back, glutes, and hips because of the rotation during the swing, while others notice tight hamstrings, calves, and sore feet after spending hours walking around an 18-hole course.

Exercising to develop the upper body and working on improving form may help beginner golfers avoid some serious injuries, but one thing that can benefit golfers of all levels is getting regular massages.

Golfers are likely to see the most benefit from a deep tissue massage or sports massage, during which a massage therapist will manipulate fascia (a connective tissue that binds muscles, bones, organs, nerves, and blood vessels) in order to restore balance to the body. This type of massage will also reduce tension in muscles, increase blood flow to promote muscle recovery, and break up adhesions, all of which helps golfers recover from injuries and prevent future injuries or muscle spasms.

Some fitness professionals recommend that golfers get a deep-tissue massage at least 48 hours before tee time, as golfers may discover that they feel sore or can’t use their muscles optimally if they try to play immediately after a massage.

Benefits of Swedish Massage

Swedish massage therapy is the most well-known and widely practiced type of therapeutic massage—and for good reason. This type of massage focuses on muscle relaxation, targeting superficial muscles (rather than the connective tissues targeted in deep-tissue massage) and increasing blood circulation.

 

Wondering if you should try a Swedish massage? Check out some of the benefits below to learn why a Swedish massage might be a great choice for you.

Pain management. If you have a condition like sciatica or osteoarthritis and are suffering from chronic pain as a result, Swedish massage can be an effective method for managing that pain in a natural way. Notify your massage therapist about your pain points so they can target those areas and use a stroking motion to improve local circulation and reduce muscle tension.

Increased blood flow. Your Swedish Massage Therapist should use effleurage – a long, stroking motion in the direction of blood flow towards the heart – in order to open up your blood vessels and increase your blood flow. Increased blood flow means that your muscles are getting more nutrients and oxygen and that your body is removing toxins more efficiently.

 Rehabilitation for muscle injuries. Your Therapist should also rely on kneading and friction to address any existing injuries, such as adhesions (which occur when muscle tissues fuse together). Many people say that this technique, which relaxes layers of muscle, makes it feel as if the Massage Therapist is “working out the kinks.”

Increased flexibility. When your muscles are more relaxed, you’re able to experience a wider range of motion. A combination of Swedish massage and regular stretching is a great way for anyone to stave off workout-related injuries and get the most out of their periods of exercise.

Reduced stress. Swedish massages are meant to maximize relaxation—you’ll be on a massage table, in a peaceful environment, with a professional spending an extended time (between 60 – 120 minutes) giving you a massage. The combination of the hands-on attention and the environment should relax you, lowering the level of the stress hormone cortisol in your body. Lowering your stress level offers a surprising number of additional benefits, including reducing or eliminating tension headaches, giving you more energy, and allowing you to get a better night’s sleep.

Improved immune system. One other great benefit of reducing your stress with a Swedish massage is that the lower cortisol levels allow your immune system to grow stronger, meaning that you’re less likely to get sick and can spend more time doing the things you enjoy.

Swedish massage is a great way to treat yourself—but it’s also a lot more than that. The physical and mental health benefits of a Swedish massage make it a great option for those new to massage or someone looking to a complete massage experience. Interested in Swedish massage? Call Jodi for an appointment at 701-238-8257.

Massage and Your Specific Health Conditions

While massage is popular as a mental relaxation tool, it can also go a long way in improving your physical well-being. Therapeutic massage helps improve circulation, increases range of motion, reduces headaches, and even lowers the stress hormone cortisol, making it a highly effective way to improve your general wellness or treat certain health conditions, such as:

Arthritis. Because massage improves circulation, it is often used by people who suffer from inflammatory conditions like osteoarthritis. Studies have shown that regular massages can help reduce pain and stiffness, improve hand grip strength, increase range of motion, and improve overall joint function for patients with arthritis.

Carpal Tunnel. If you’re suffering from carpal tunnel syndrome, which is often caused by repetitive activities such as typing, massage may help alleviate your pain. Carpal tunnel occurs when the nerves in your anterior wrist become compressed or inflamed, and massage relieves that compression.

Migraines. Migraines, or tension headaches, are often brought on by stress, so one of the best ways to treat chronic migraines is with a stress-reducing massage. Studies reveal that massages reduce the level of cortisol in the body, and many people report feeling more relaxed and sleeping better after they’ve had a massage.

Sports Injuries. Whether you’re a professional athlete or a casual exerciser, therapeutic massages may help if you suffer from a sports injury. Many injuries occur due to the overuse of certain muscles, and massage can help relax those muscles so you recover more quickly and are less likely to suffer from an injury in the future. Even if you’re recovering from a more serious injury, such as a broken bone, massage may help the rehabilitation process by reducing stiffness and restoring movement.

Lower Back Pain. Lower back pain is often caused by muscle soreness or even a muscle strain, and, as anyone who has ever experienced this type of recurring pain before, can sometimes be hard to manage. Massage treats lower back pain by decreasing the tension and muscles and by improving circulation so the muscles and tissues of the lower back can get the nutrition they need.

Sciatica. This condition, which is caused when the roots of the sciatic nerve are compressed, leads to sharp, shooting leg pain that’s almost unbearable at times. A Professional licensed Massage Therapist may be able to reduce that pain by massaging the muscles of the leg to improve circulation and reduce the compression.

This is just a small sampling of the types of health conditions that a massage can help manage. If you’re suffering from chronic pain or a stress-induced injury, talk to your doctor about whether massage may complement your treatment. If massage seems to be a potential “positive” to your health maintenance program,  call Jodi for an appointment – or with any questions – at Inner Focus Massage – 701-238-8257.

How Massage Can Benefit Crossfitters

A rigorous Crossfit session can leave athletes exhausted or even lead to injury if they don’t take care of themselves between workouts. Fortunately, Crossfit athletes may be able to recover more quickly and increase their mobility if they have a massage regularly.

When you exercise vigorously, you develop tiny tears in your muscle fibers that lead to inflammation. This is what causes your muscles to feel sore as the muscles work to heal themselves. Research shows that soreness is reduced and muscles heal at a faster rate after being massaged. This is because massage reduces the body’s production of cytokines, which contribute to inflammation, and stimulate mitochondria, which aid in the repair process. Taking an anti-inflammatory medicine like aspirin or ibuprofen, on the other hand, can reduce pain but does not have an effect on the reduction of inflammation.

Another effect of vigorous exercise is a build-up of lactic acid in your muscles. Failing to flush that lactic acid can lead to soreness and slower recovery time. Receiving a massage from an experienced Massage Therapist can help work out the lactic acid and other toxins from your body, speeding your recovery and reducing the risk of an exercise-induced injury.

There are plenty of other reasons for Crossfit athletes to get a massage. Many athletes choose massages because:

  • A massage can help lengthen muscles and ease them back into place, giving you a greater range of mobility.
  • In addition to reducing inflammation of the muscles, massage can also reduce inflammation of the joints, bones, nerves, and tendons.
  • Massage therapy improves blood flow and circulation and getting more oxygen into your body also aids in recovery.
  • Massage therapy can help reduce stress and anxiety (which can be especially beneficial before a Crossfit competition).

If massage seems like it would fit into your wellness program, call Jodi for an appointment today 701-238-8257.

Try These Simple Ways to Relax

The next time you’re feeling overwhelmed with stress, take a deep breath and find a way to relax. There are plenty of quick, easy ways to de-stress no matter where you are. Here are some simple stress-reducer tricks you can try at home, at the office, or when you are out and about.

Stretch. This is a particularly good thing to try if you’ve been mostly stationary for hours. If you’ve been working at a computer all day, try stretching your shoulders, neck, and upper back. You may also want to stand up to try a front thigh stretch, which involves grabbing one of your ankles and pulling it up behind you, and then holding that position for 15 to 20 seconds. When you sit back down, concentrate on fixing your posture and taking a few deep breaths before returning to what you were previously doing.

 

Visualize. When everything gets too overwhelming, close your eyes for a few seconds and imagine something that makes you happy. It could be anything from a favorite memory to a dream vacation, as long as it temporarily takes your mind off whatever is stressing you out. It’s a form of positive thinking that can go a surprisingly long way in elevating your mood.

Organize. Cluttered environments often exacerbate stress, so if your desk is covered in miscellaneous papers or the family car is buried in toys, give yourself five or 10 minutes just to get organized. Completing this kind of tangible goal will help boost your mood and make you feel more prepared to tackle whatever the day has to throw at you.

Do Nothing. Think about the last time you went five minutes without doing anything (no looking at your phone, doing chores, driving around, watching TV). If you’re having a hectic day, try taking five minutes to look out the nearest window. Looking at nature scenes has been known to be incredibly calming, especially if you’ve been looking at a screen all day.

Massage. Of course the benefits of a relaxation massage are wonderful, as many of us know. Do yourself a favor and schedule a massage with Jodi by calling 701-238-8257.