Inner Focus Massage and Bodywork

Body Wellness Blog

Simple Secret to Running Longer and Faster

You’re an athlete. You expect your body to perform to the best of its ability. In order to do so, you have to care for yourself. Everyone knows that hydration, proper nutrition, plenty of sleep and regular training are key to sustaining your body during times of physical exertion. What you may not know is that regular massage is just as important in your training program as any of the obvious components. Massage is an all-natural performance enhancer that stimulates the muscle, blood and lymph systems to keep muscles, joints and tendons in optimum shape so that you can reach your full potential.

Running requires sustained, repetitive muscle contractions. These contractions are what translate into the speed, power and distance you are able to run. The harder you work to contract these muscles, the more muscle fibers are required to shorten. If they are short and tight to begin with, the contraction will not be able to generate as much force, decreasing your range of motion and speed. Massage stimulates the muscles and soft tissue allowing them to stretch and elongate so that you can run further, faster.

With flexible, relaxed muscles, you are less likely to suffer an injury. Muscles that fit together well and work as a flexible unit are much less likely to rupture or tear than stiff sore muscles. Loosening up a tight spot in a massage session, before it turns into an injury, can be the difference between making it to the finish line or not. If you are suffering from an injury, massage is the ideal way to manage pain, swelling and soreness. Massage breaks down the rough scar tissue that builds in the healing of an injury in order to allow muscle fibers to bind together smoothly. With massage as a part of your treatment, you can soon be back to your normal self and on your way to improved athletic performance.

Massage also suppresses stress hormones such as cortisol and norepinephrine, allowing your nervous system to rest in order to recover more quickly. This relaxation will also allow for deeper, more quality sleep so that you can rest up for the big day or wind-down after extreme exertion. Moreover, the “runners-high” that you experience during a strenuous run can be enhanced through massage due to the release of endorphins. Therefore, not only will you leave relaxed and calm, but recharged and energized—ready to take your workout routine to the next level.

This euphoric energy boost can also be attributed to the repetitive, continual movement of tissue, which stimulates the lymph and circulatory systems. These systems are responsible for oxygen transfer, nutrient delivery, and waste removal at the cellular level. Better circulation means superior delivery of energy-giving nutrients and oxygen to cells. This encourages improved cardiovascular health, pulmonary function and immunity while also reducing inflammation and facilitating speedy recovery—allowing your body to comfortably tolerate more intense and lengthy training sessions with less downtime.

Through the various techniques with which massage therapists are equipped, your treatment will be tailored to your particular needs. Whether it is Swedish massage, used primarily for relaxation, or a deep tissue massage, which concentrates on specific areas of tension or discomfort, you can be assured that you will leave rejuvenated and recharged. It is important to note though, that the effects of massage are cumulative. The more sequential and repetitive your massage routine, the greater you will feel. While one massage prior to a race will leave you relaxed, the benefits a runner may yield through a regular program of massage are exponentially higher. Incorporating massage into your routine will prevent and aid in the recovery of injuries, all the while improving your overall well-being and decreasing stress levels. Whatever you intend to accomplish, whether it’s winning the race or merely making it that extra mile—massage therapy – will help you make it happen.

What to Do After a Massage

There is nothing like a Massage to relax and revitalize your body at the same time. Whether you choose to have a massage to manage stress, for healing purposes or just as a way to elevate your day, you want that feeling of relaxation to continue. There are ways to extend the effects of your massage so that it lasts for hours, even days, after you leave the massage table.

Reduce your Stress
One of the most common reasons people partake in a massage is to try and peel away the tension caused by stress. While Massage Therapy takes that away and helps relax your body, you can maintain that relaxation by learning to reduce the strain that stress has on your body. Take the time to learn breathing techniques and how to let go of tension in your body.

Take Care of Your Body
Maintaining the wellness you feel after a massage can be made easier when you care for your body. A healthy body and lifestyle will help you extend that feeling of well-being throughout the week. To stay healthy, relaxed and revitalized, make sure you:

–Hydrate. Your muscles, brain and organs all need to stay hydrated to function properly. Make sure you drink plenty of water throughout the day, especially after your massage. Massage Therapy tends to release lactic acid stored in your muscles, which needs to be flushed out of your body after your appointment. Drinking water can reduce soreness after a massage by quickly filtering out those toxins released.

–Nourish. Eat fruit, vegetables and other healthy foods that are high in nutrients. Give your body the vitamins and minerals it needs to function at its highest level. This will help your muscles repair, plus give your body the tools it needs to combat stress and tension.

–Exercise. Exercise and massage go hand-in-hand. Both invigorate your body and help keep your muscles active. Exercise helps relieve tension, just like massage. Also, exercising releases endorphins which is fantastic for relieving stress.

While you can extend the feeling of health and relaxation that a massage gives, it will not last forever. Give your body the gift of regularly scheduled Massage Therapy. Allow yourself to stay on a regular schedule to relieve that extra tension as needed and give you something to look forward to. If this makes sense to you, call Jodi at Inner Focus Massage at 701-238-8257.

 

The All-Natural Boost Every Mom-to-Be Needs

During pregnancy, it is especially important to care for yourself in order to ensure your little one arrives comfortably and safely. While a massage may feel like you are simply indulging in a luxurious hour of bliss, due to its many health benefits, it is more of a necessity than a luxury for some patients. Pregnancy massage is an all-natural, non-invasive way to ease discomfort, help you prepare for labor and provide the emotional support and comfort that comes with human touch. Implementing massage therapy into one’s prenatal care plan reduces stress and promotes over-all well-being—leaving mom happy and baby healthy.

Massage sessions will leave you feeling recharged, in a state of relaxation and calm acceptance of your continually evolving physical form. The caring touch of prenatal massage will bring body and mind into synergy. This synergy promotes feelings of serenity and peace of mind. And a big “plus” – you will experience deeper, better quality sleep—something we could all use more of!

Massage therapists are well acquainted with the special needs of mothers-to-be and are equipped to counterbalance the bodily changes that may cause discomfort. Muscles will become more flexible and toned allowing them to more comfortably adjust to a changing center of gravity as your little one grows and eventually preps muscles for birth. In massage, muscle tension and aches will be put to rest so that your thoughts can drift to the things that really matter—preparing for your bundle of joy.

Meanwhile, stress hormones such as norepinephrine and cortisol are suppressed, leaving the nervous system soothed and relaxed. Furthermore, since everything occurring in a mother’s body affects the fetus, regulation of such hormones will also ensure that your little one is happier and healthier when he enters the world.

Prenatal massage will also leave you more energized and ready to take on the day by stimulating the lymph and blood systems. A woman’s blood volume increases by at least 40% during pregnancy, causing its flow to become a bit sluggish. By increasing circulation, the removal of wastes and toxins in the blood stream is sped up, pumping energy-giving oxygen and nutrients into cells. This improves the nourishment able to reach the placenta through blood flow as well as increasing overall immunity and ability to fight viruses. Increased circulation will also help to flush out fluid in swollen joints leaving you feeling much more comfortable. Furthermore, the lower back and sciatic nerve pain commonly felt by mothers-to-be will be remarkably relieved after a prenatal massage. Less tense, relaxed muscles in these areas will allow for an easier labor and quicker recovery.

As with any prenatal care, it is important to discuss massage therapy with your doctor and to take proper precautions. Pregnancy massage therapists take extra care to ensure that clients are comfortable and safe. Clients are positioned on their sides with the aid of supportive, soft cushions in order to alleviate any stress on the back and pelvic areas. Depending on where you are in your pregnancy, therapists will utilize different techniques to address your personalized requests and needs, ensuring that you leave rejuvenated and satisfied with your massage experience. During such a beautiful time of change and growth, it is important that you care for yourself and your baby. Implement massage into your prenatal care routine and you will feel happier and more restored than ever.

Massage Therapy Can Help Prevent Colds and Flu

Nothing seems more uncomfortable that those first signs of a cold. Once you feel that telltale tickle in your throat or the first sniffle of congestion, it’s too late. Symptoms of the flu or colds can emerge about a day to four days after you’ve been exposed to the virus. Then you are left at the mercy of whatever over-the counter flu and cold remedies you may be able to find at your drug store. But if you take the right precautions, you can save yourself a lot of trouble and Kleenex.

Sleep more
The key to staying on top of the ball is tied closely to sleep. When your body is poorly rested, you are more susceptible to illness because your mind and body are taxed, unable to function properly.

In a recent study, 153 healthy people were exposed to the common cold virus. Those who slept fewer than 7 hours were almost three times more likely to develop a cold than those with 8 or more hours of sleep.

With massage as a part of your routine, catching up on sleep at night will come much more easily. Massage therapy is proven to reduce stress hormones such as cortisol and release endorphins. Feeling more relaxed and at ease after a massage, you will quickly drift into a more restful sleep at night.

Massage more
Studies show, that Massage could be the key to preventing cold and flu, creating a more healthy, happy, and productive you.

The body’s level of relaxation is significantly correlated to an improved immune system and ability to fight against bacteria and infection. When the body is relaxed, NK cell numbers, the body’s “killer cells,” are increased. When you are stressed, these numbers decrease rendering the body much more likely to catch a cold.

Furthermore, the rejuvenating touch of massage does wonders for the circulation and lymph systems. By increasing the movement of fluid, blood and lymphocytes, the entire body is nourished and more efficient in destructing and removing harmful waste within the body. This also helps to regulate blood pressure and increases the flow of oxygen—both of which improve the immune system.

We all know the annoyance that comes with cold or flu – the sinus pressure, sore throats, coughing, headaches, etc. Before you get sick, treat yourself to a Massage and skip the misery entirely.

Massage Therapy: Tips for a Healthier You

Tired of making and breaking the same New Year resolutions every year? Try these nontraditional tips to help you update your resolutions. Soon, you will see the happier, healthier you.

Mix up your Workout Routine

Rather than promising to go to the gym each day, vow to increase your activity. Whether it is by wearing a pedometer to increase your daily steps, or by walking messages to colleagues in the office rather than by email, every little choice makes a difference. By increasing overall activity in your lifestyle, you won’t have to feel guilty if you skip an exercise routine every now and then.

Give Back

Most know the amazing feeling that comes after doing something good for others. Giving back can be a great way to boost your mood and overall happiness. A recent study found that people with positive emotions were about 20% less likely than their gloomier peers to have a heart attack or develop heart disease. Other research suggests that positive emotions can make people more resilient and resourceful.

Get a Massage

Chronic stress from the over stimulated world in which we live is associated with many health issues including anxiety, depression, and heart disease. Unplug from your technology for an hour (which reaps added benefits in itself) while enjoying increased circulation and improved immunity in a rejuvenating massage. You will soon find yourself getting deeper, more restful sleep that will boost your memory and your overall well being. Furthermore, massage is a healthy and safe alternative to over the counter pain relievers.

Travel More Often

Getting away from the stresses of your daily life and escaping to an adventure away from home is exciting. That excitement keeps you healthier, studies show. People who vacation more often are less likely to suffer a heart attack or develop heart disease. Additionally, the benefits of travel are almost immediate; after only a day or two, 89% of participants in a study saw significant reductions in stress levels. Decrease in stress will leave you more rested and productive at work when you return from vacation.

Head Back to the Kitchen

Sounds counter-intuitive to losing weight, doesn’t it? But in fact, spending more time in the kitchen – cooking, not just eating – could be the key to dropping those extra pounds you may have gained over time. By preparing your own food rather than getting takeout, you are in control of portions and ingredients. In addition to saving you calories and cash, cooking is also intellectually stimulating.

Massage Therapy: All-Natural Arthritis Pain Relief

If you are one of the 46 million Americans who suffer from arthritis, you know the pain and stiffness that comes with joint inflammation. While some may see massage as a luxury or indulgence, for many patients, massage is the difference between restricted mobility and freedom. Massage therapy is the perfect all-natural complement to your doctor-prescribed arthritis treatment as it relaxes muscles, tendons and ligaments, improves joint movement and stimulates the blood and lymph systems.

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.

Whole Body Relief
Stress from arthritis pain can exacerbate symptoms. Studies show that incorporating massage into arthritis treatments drastically reduces stress levels due to the release of “feel-good” hormones such as serotonin and dopamine, which act as the body’s natural painkillers. Massage decreases anxiety hormones such as cortisol and norepinephrine, leaving patients at ease with arthritic stress at bay.

Not only will you feel completely relaxed during the therapeutic massage, you can also expect this relaxation to continue as massage promotes deeper, more restful sleep. It is during this deep sleep that the restorative process can take place, helping you recover from arthritis symptoms in addition to everyday stresses. Furthermore, research shows that massage has overall positive effects on the body’s well-being, including improved immunity, blood pressure regulation and better cardiovascular health.

Personalized Care
An experienced Massage Therapist will tailor your treatments to your particular needs. Whether it is Swedish massage, primarily used for relaxation, or a deep tissue massage, which concentrates on specific areas of tension or discomfort, you can be assured that you will leave rejuvenated and recharged. It is important to note though, that the effects of massage are cumulative. The more sequential and repetitive your massage routine, the greater you will feel. Additionally, massage therapy encourages arthritis patients to feel empowered knowing that this painful condition can be controlled—there is hope.

The Surprising Remedies for Common Pregnancy Discomforts

While pregnancy can be one of the most joyous times in a woman’s life, sometimes not-so-joyous symptoms can cause discomfort. Rather than remedying symptoms with medication that can negatively affect your sensitive body, there is an array of all-natural alternatives including prenatal massage that can be just as effective. According to experts, “massage during pregnancy offers many physical and mental benefits throughout every stage.” See how massage therapy can help ease your pregnancy symptoms.

 

Headaches
Another common ailment during pregnancy, frequent headaches can occur due to changing hormones, fatigue and blood sugar swings. Prenatal massage increases circulation and improves oxygen flow to muscles, which can soothe these headaches naturally—without the harmful effects of some medications. With muscles free of tension, you will soon feel revived and headache free. Other simple fixes such as regular exercise, getting sufficient rest, increasing your intake of water and monitoring diet, as described above, can help soothe headaches. Relaxation can also help alleviate headache pain.

Cramping
During the first trimester, cramping during pregnancy may be caused by your body adjusting to a growing baby. This pulling sensation in the abdomen can serve as a gentle reminder to take it easy. Taking time to rest the muscles that are working hard to support your changing body is imperative. Pregnancy massage can help to prevent cramping by improving nutrient circulation to the muscles and increasing their flexibility and tone to better support your changing body without strain and cramping. Incorporating gentle, regular exercise and drinking plenty of liquids is also shown to ease cramping.

Fatigue
When you are fatigued, it’s easy to convince yourself you’re too tired to exercise. But fitness and staying active is invaluable when it comes to fighting exhaustion and sleeplessness. Prenatal Massage not only relaxes muscle tension, but can also uplift your mood and energy level. In fact, massage stimulates “feel-good” hormones such as serotonin and dopamine—the body’s natural anti-pain chemicals. Meanwhile, stress hormones such as norepinephrine and cortisol are suppressed, leaving the nervous system soothed and relaxed. Feel-good hormones give you more energy during waking hours while maintaining a state of calm relaxation so that you are able to easily drift into a deeper, more restful sleep at night.

 

Swollen ankles
Wondering where your ankles have gone? You are not alone: about half of all pregnant women experience ankle swelling during pregnancy. Since swelling typically gets worse as the day progresses, particularly in hot weather, try to elevate your feet as often as possible. Soaking swollen feet in Epsom salts or wrapping them in green or white cabbage leaves at the end of the day can help draw out retained fluid and relieve discomfort. Massage therapy can also help reduce pain and swelling as it improves circulation and the removal of toxins and fluid in swollen, irritated joints.

Backaches
Somewhere between 50-80 percent of women experience back pain during pregnancy, according industry research. Staying active is important to maintain muscle tone to support your changing center of gravity. Avoid standing or sitting for long periods of time, avoid high heels and maintain good posture. Warm baths, heating pads and ice packs can also help with pain management. Finally, massage therapy is the ideal way to lessen tension in the back region and relax muscles.

Tips to get the Best Massage Experience

Your massage therapist sees many clients with varying needs. To assure the best possible massage experience you should try to get comfortable with your own goals and comfort levels. Here are several tips to help you get the best massage experience:

  • Outline your goals. What are you hoping to achieve through massage therapy? The more we know about your hopes and expectations, the better your experience will be.
  • Let us know what you are comfortable with.We want you to be relaxed when you are here. If something makes you uncomfortable, let us know so we can resolve the issue.
  • Point out pain areas. If you are in pain, please let us know before you begin a session. We want to help you relieve areas of tension and pain—not cause more by working on a sensitive area.
  • Hydrate. Drinking plenty of water can increase the benefits of your massage; hydrate both before and after your sessions.
  • Creating a relaxing environment. What will make you the most relaxed? Let us know if the room is too warm or cool for your comfort, or if you would like the music louder or softer. Everything is customizable to your specific need.
  • Refrain from eating. It is best not to eat anything heavy before or directly after your massage. Try to schedule massages at a time you can refrain from eating an hour before and an hour after your session.
  • Be on time for your appointment.Get the most out of your session by arriving on time so that we can ensure you and other clients get the attention you deserve.
  • Talk or don’t talk; it’s your choice. Many clients enjoy conversing with their therapist during their session, while others prefer to relax and be quiet. It is perfectly okay to do either. But if you wish to be quiet and simply enjoy the massage, know that your therapist will not be offended by your silence.
  • Aromatherapy lotion preferences.Aromatherapy lotions are used to help enhance the massage experience. If you have any aversions to any specific aromatherapies or essential oils please let your therapist know.
  • Try to relax your muscles and mind before and during your massage. The more you can let go of the tension in your body, the greater the effect your massage will have on the body.

Things that only People with Arthritis Understand

Arthritis affects more than 46 million U.S. adults according to recent research — a number that is expected to increase to 67 million adults by the year 2030. If you suffer from arthritis, you are not alone. Take a look at these things that those diagnosed with arthritis will understand.

 

Getting a full night’s rest and still being exhausted isn’t unusual.
Most people with arthritis suffer from sleeplessness. 98 percent of people report energy-sapping fatigue, according to the Arthritis Foundation. Deep sleep comes much more difficultly because of tension and joint pain. While those who don’t suffer from arthritis may think that “tired is just tired,” if you have arthritis, you know that the level of fatigue experienced can truly affect your life. The constant battle against pain and stiffness takes a toll. Massage is a great way to deal with fatigue as it stimulates blood circulation and lymph systems which expedites the delivery of energy-giving nutrients to cells. This leaves the body feeling more refreshed and rejuvenated. You will also be able to get to sleep more easily at night because massage relaxes the nervous system, leaving you in a state of deep relaxation and calm.

 

Arthritis isn’t just “minor aches and pains.”
One of the biggest misconceptions about arthritis is that it primarily involves minor aches and pains. The confusion is largely due to arthritis’ portrayal in the media. Magazine advertisements and television commercials regularly show those who suffer from arthritis dancing, running or becoming more active, after merely taking an over-the-counter medication. These images tend to minimize and trivialize arthritis pain as something that is easily treatable. Unfortunately, arthritis diagnosis and treatment is much more complex as it affects people in all stages of life and comes with varying symptoms. While over-the counter medications may help some, doctor prescribed treatments in addition to alternative medicine such as massage therapy can be the solution for others.

 

The pharmacy greets you by name and pulls your order when they see your car pull up.
If you suffer from arthritis, you are very familiar with your pharmacy. Trips to the pharmacy are a part of your weekly routine. If you want to cut down on the amount of medication needed for pain relief, massage could be a beneficial complement to your doctor-prescribed arthritis treatment. Massage helps reduce inflammation, pain, and stiffness, and improve range of motion, hand grip strength and overall function of the joints.

Symptoms can come at the drop of a hat.
Arthritis pain, fatigue, and other symptoms can fluctuate. You can feel fine one minute and the next minute, you’re in severe pain. The intensity and frequency of pain varies and can occur without warning or for no apparent reason: it’s the nature of arthritis. This aspect of arthritis is hard to come to terms with for those who have the disease, and it is nearly incomprehensible for those who don’t have arthritis.

Arthritis isn’t just your grandmother’s disease.
Rheumatoid arthritis can strike at any time and is a direct consequence of your immune system going awry. People of all ages suffer from arthritis.

Arthritis pain isn’t just in your joints.
While the physical limitations of arthritis can affect a person physically, there can be an emotional toll as well. When you can’t do what you’re used to doing physically, or your disability affects your roles and responsibilities at work or home, emotions are stirred. You may become frustrated, angry, sad, or depressed. You may feel guilty and your self-esteem may take a hit. The more arthritis affects “normal” life, the more intensely your emotions may be affected. The soothing and caring touch of massage has been proven to reduce anxiety, stress and feelings of depression by releasing “feel good” hormones such as serotonin and dopamine.

Some days are just about trying to feel better.
Because arthritis is a chronic condition with no cure, managing pain and slowing progression is a main concern for most patients. The goal of treatment is to control pain, slow disease progression, and manage the disease so that the arthritis patient can have a good quality of life and as much normalcy as possible. Massage therapy can be a great tool to incorporate into your treatment plan as it increases circulation and lymphatic drainage. Studies show that massage therapy led to reduction of inflammation, pain, and stiffness, and improvement in range of motion, hand grip strength and overall function of the joints. Living well with arthritis is the ultimate goal until a cure can be found.

If you suffer from arthritis, you know these things to be true. Massage therapy can help you live more comfortably with arthritis.

Massage Therapy: Ways to Manage Pain

Pain, in all forms, can detract from your quality and enjoyment of life. Whether you are suffering from muscle, back, arthritis or migraine pain, the constant struggle of living with pain can take its toll. However, there are ways to manage pain naturally, allowing you to be more productive, sleep better and get the most out of every day. Here are some tips to help you manage your pain naturally and take back control of your life!

Eat a healthy diet. High nutrient foods can help your body cope with pain, often even alleviate pain caused by inflammation and other problems. Some natural foods and herbs that can reduce pain include: ginger, turmeric, chamomile and capsaicin (found in chili peppers).

Learn breathing and meditation techniques. Focusing on breathing or meditating can help you relax your body and mind, reducing tension and stress that can increase pain. These techniques have been used for centuries as natural pain and health management.

Exercise. Although some muscle or joint pain may be aggravated by certain forms of exercise, it can also be a great way to alleviate pain. Exercise can release endorphins, the brains natural pain medication. Even a short walk or swim can be beneficial to those experiencing pain, helping increase circulation and elevate endorphin levels in the brain.

Reduce toxins in your life. Toxic substances such as alcohol or nicotine can actually make pain worse. Alcohol can affect your quality of sleep, making it harder to deal with pain. Smoking cigarettes has been linked to increased chronic pain. Cutting these toxins out of your life can have a positive impact on your levels of pain.

Massage therapy.  Often massage is prescribed by a physician, chiropractor or physical therapist. Massage is an effective natural pain management tool for several reasons:

– Massage helps reduce stress and tension, helping calm the mind and body to better cope with pain.

– Muscle and skin stimulation through massage can impact how nerves send pain signals to the brain. These pain signals can be detoured or blocked, actually reducing how a person experiences pain.

– Like exercise, massage can release endorphins, the body’s natural painkillers.

– Deep relaxation through massage can help you sleep better and reduce tightness in muscles that contribute to pain.

– Massage improves blood and lymph circulation, helping your body heal as it receives needed nutrients and oxygen.

There is no reason to live with debilitating pain when there are natural solutions for pain management. Massage therapy can be a powerful tool to help you reduce your pain, giving you back the ability to enjoy life.