Massage Styles: Hot Stone Massage

Welcome to post #4 in my series of different types of massages. If you have a specific style you'd like to see covered or have a question about any style I cover, feel free to leave a comment and I will address it for you!

Hot Stone Massage: Talk about heaven!! This is one of those things that is an absolute must for your Bucket List to do at least once before you kick it because of how awesome it is.

This is going to be a short post since most hot stone massages are just any type of massage (Swedish, trigger point therapy, reflexology, etc.) modified by using smooth, heated stones. Basalt rocks are the most popular to use because of their superior heat retention. The variety of strokes are reduced to mostly effleurage, compressions, and maybe a bit of friction since being pummeled with rocks isn't exactly relaxing. A review of the different types of massage strokes can be read here.

So what's the benefit of the added stones? It's all in the heat. By utilizing heat, a massage therapist can relax outer layers of fascia and muscle more quickly and access very deep muscles with less effort. Heat draws blood to an area using vasodilation, or dilating/opening the blood vessels, and aiding in muscle relaxation, dissolving trigger points, and healing injuries.

Hot stone massages are not recommended for people with extreme high blood pressure, advanced stages of diabetes, and women who are pregnant. It's very important to tell your massage therapist if the stones are too hot since the last thing either of you want is for you to get burns or blisters! It's also important to note that stones should never be placed stationary directly on the skin without a towel or sheet protecting you. This is only done with warm or cool stones.

Massage styles: Trigger Point Therapy

Welcome to post #3 in my series of different types of massages. If you have a specific style you'd like to see covered or have a question about any style I cover, feel free to leave a comment and I will address it for you!

Note: terms marked with a * have a short explanation at the bottom for your information!

Trigger point therapy is another one of the most requested types of massage. It is highly effective in alleviating chronic pain and dysfunction and can either be integrated into full-body massage such as a Swedish massage or can be done on its own like what you would receive at a chiropractic clinic. Low back pain, sciatica, headaches, fibromyalgia, and headaches are just a few examples of the many conditions that can be treated with Trigger Point Therapy (or TrPT).

So what is a trigger point? Also known as Myofascial* Trigger Points, trigger points are firm, palpable*, highly irritable spots in a tight band of muscle fibers or fascia* characterized by exquisite tenderness, referred pain, and loss of range of motion. Commonly referred to as "knots", they resemble a callus on the muscle.

You might have felt the pain of a trigger point during a massage before. The most common symptoms can be one or a combination of the following:

• A deep, aching pain
• A more superficial aching
• "Pins and needles" sensation
• Numbness
• Inflammation
• Loss of range of motion (such as experiencing pain when turning your head to the side)
• Sudden weakness in a muscle or group of muscles
• Sharp, shooting pain

The way that these trigger points are treated is by using compression anywhere from 3 to 30 seconds directly on the knot. The reason this works is because the therapist pushes blood out of the area (you can see this when the skin turns white) then allows it to flood back by letting go (the skin will turn red very quickly). With the increased blood flow, the muscle can then heal itself more quickly with the additional nutrients the blood brings.

With all the different types of pain I described, this question often comes up: Does TrPT hurt? The short answer is yes, sometimes it hurts. However, this has been misunderstood by a lot of people, so I'm going to give a more in-depth answer. Yes, TrPT and other types of therapeutic massage can hurt a little, but it should never, ever be painful. A good indicator of what pressure is optimal is to use a pain scale from 1-10.

At level 1, you should feel no pain whatsoever. Level 10 is unbearable pain which might feel like you are getting a bruise and feel you must hold your breath to stand it. Around 7 to 8 is where you might feel slight discomfort but can still relax and breathe normally. Often described as a "hurts so good" feeling, this is where trigger points can be relaxed and healed without additional damage occurring.

A lot of clients have come to me asking for the absolute deepest pressure I can give and they like the pain; they have been told that pain is the only way to get any "real" work done. I use this pain scale with every massage that I give because I don't believe that a massage should be painful. Not only is it exhausting on me, but your body knows when too much is too much and will tense up to protect itself. Not only does this un-do any relaxing you've done, but forcing pressure beyond that point can cause damage to blood vessels and create a bruise or cause damage to the muscle itself, creating an even larger and more painful knot. You might be a little sore after a massage*, but it's just silly to be in more pain than before you came in.

Notes:
*Fascia and myo-fascia- Fascia is the tough connective tissue that holds our whole body together. Imagine a chicken breast; there's a layer of fascia that you must un-attach to get the skin off, and myo-fascia is what is between the meat (muscles) holding it together. Fascia also needs to be relaxed during a massage for optimal muscle function. In case you were wondering, massaging chicken or beef does make it more tender! ;)

*Palpable- this means that you can feel a knot when you touch- or palpate- it. Some knots are slightly moveable along with the entire muscle. Deeper ones in muscles that don't have much movement might not move and at times are hard to distinguish from bone.

*Drinking a lot of water after your massage can prevent being sore! This is a big reason you will always get told to drink at least a few extra glasses of water when you get a massage.

Massage styles: Deep Tissue Massage

Welcome to post #2 in my series of different types of massages. If you have a specific style you'd like to see covered or have a question about any style I cover, feel free to leave a comment and I will address it for you!

Deep tissue massage can be a difficult topic to discuss. The reason is because in the recent surge in popularity of massages, the term "deep tissue" has not been very well defined. To some therapists, deep tissue means the same as a Swedish massage, using the same techniques only slightly modified to access deeper muscles. To others, deep tissue means accessing extremely deep muscles in a massage that is not meant for relaxation. One thing that's agreed upon, however is that deep tissue is generally more focused on pain relief rather than general stress and tension reduction.

There are more definitions as to what a deep tissue massage is that I won't list, but I think you get the point. Unfortunately, as I mentioned in my "To go green or not to go green; The organic question" post, much like the word "organic" has become a marketing word with little meaning in some cases, I feel like the same thing has happened with the term "deep tissue." Every (legitimate) massage establishment you will see offers deep tissue on their menu of services because that is what the public has come to expect. Because of this, I have drawn the conclusion that there is no such thing as a Deep Tissue Massage but instead a category in which massages can be put into. There are many types of massages that access deeper muscles and tissues and can be classified as as a deep tissue massage.

As for how I personally handle a request for a deep tissue massage, I ask my clients for clarification as to what they expect: deeper pressure with a full-body massage (Swedish) or if they want more targeted work on knots in specific areas and not full-body (Trigger Point Therapy, which I will cover next). I do not have a specific deep tissue massage on my menu although it's mentioned along with a Swedish massage.

Massage styles: Swedish Massage

Welcome to post #1 in my series of different types of massages. If you have a specific style you'd like to see covered or have a question about any style I cover, feel free to leave a comment and I will address it for you!

Whenever the word massage comes to mind, Swedish massage is probably what most people think of. It is the foundation on which most modern styles of massage are based and the very first type of massage that any massage student will learn.
Although records of massage have been found as far back as 3000 B.C., the art of Swedish massage was developed by a Swedish physiologist in the late 1700s. Only in the United States is the term Swedish massage used; in Sweden and most places in Europe it is called a traditional massage. In many spas, a traditional massage is often their Signature Massage.

The basic techniques used in a traditional massage are:

• Effleurage- this is a French term meaning to skim or to touch lightly on. The most frequently used stroke in massage, Effleurage is a repetition of long gliding strokes meant to relax and broaden soft tissue, increase blood circulation, and create a sensation of length and connection in the body.
• Petrissage- another French term, Petrissage means to knead. This is a non-gliding stroke that "milks" muscles by the therapist grasping tissue between their fingers and thumbs or between both hands and applying movement, typically circular. The milking effect encourages the movement of blood and lymph fluid from deeper tissue to promote health and elasticity of muscle. The stretching that occurs during these movements will also reduce muscle adhesions (knots).
• Friction- friction strokes can be either gliding or non-gliding. The main purpose of both strokes is to greatly increase blood flow in order to create heat, which in turn reduces muscle and soft tissue tension. Gliding friction will bring blood to the more superficial tissue such as your skin, and non-gliding friction (the therapist moves the skin along with their hands instead of gliding their hands along the skin) brings blood to deeper tissue such as muscles. Both techniques may be used for severe adhesions and scar tissue.
• Vibration- whether applied manually or mechanically, vibration is very effective for releasing tension in a muscle or group of muscles and due to the "confusing" effect on the nervous system, can break chronic pain cycles in the muscles (an example of this would be always clenching your jaw when you are annoyed or angry without realizing it). In general it is stimulating and invigorating but if done with consistent pressure and speed over a long period of time, it can be relaxing and sedating.
• Tapotement- also known as percussion, means to tap, drum, or pat. A prime example of tapotement is in many movies where a massage therapist uses a hacking or chopping motion with their hands. The effect is very stimulating on muscles and often causes muscle contraction. While this may seem to be the opposite of the relaxation a lot of people look for in a traditional massage, when this method is combined with the rest to create continuous muscle contraction then relaxation, this increases muscle tone and can prepare muscles for strenuous exertion such as a sporting event and thus prevents injuries.

The difference between Swedish massage and other types of massage is that even though it has very therapeutic effects, the main goal is for mental and physical relaxation. Therapeutic type massages use many of the same techniques and methods, but the therapist has a very clear intention of which technique or method to apply for specific conditions and complaints.

If you have never had a massage, I recommend starting out with a traditional or Swedish massage. Many people unfortunately don't have a good experience with their first massage, causing them to abandon the idea. If this has happened to you, I urge you to try a different therapist. We all develop our own personal style and if you didn't like a massage, that therapist simply might not be a fit for you. I think of it as finding a hair stylist you like; you might have to go to many different stylists and salons to find them instead of giving up on getting your hair cut after one bad experience!

Addendum: I'd like to add that most Swedish massages range from light, medium, or firm pressure and are usually full-body which, depending on your therapist's style, includes the back/neck/shoulders, arms, legs, hands/feet, and yes, the "buttocks" (gluteus muscles or "glutes"). Even the abdomen can be massaged if the situation calls for it although most therapists don't regularly include it. If you are uncomfortable with your therapist working on any area, just speak up and they will- or at least should- honor your request.

If you've never had your glutes worked on, you need to try it at least once! If you're still uncomfortable with having your legs uncovered that high, your therapist can still do compressions through the sheet. You will be amazed at how tight they are. After all, they do hold you upright all day!

An introduction to foot mapping and Reflexology

Reflexology:
The practice of manipulating reflex areas in the feet and hands. These reflex areas correspond to specific body parts and organs.

Reflexology is starting to gain popularity among Complimentary Alternative/Integrative Medicine (CAM & CIM) followers and practitioners. Here is a basic introduction for anyone curious about trying it or just wanting to know what it is.

Reflexology, as the name implies, uses the body's natural system of reflexes. There are reflexes such as our muscles tensing when we're startled, shivering when we're cold, sweating when we're hot, and other actions our body automatically takes to maintain a balanced state, called homeostasis. There are also less noticeable reflexes that our bodies have in order to protect itself and maintain homeostasis. All of these reactions are caused by information gathered by the brain from anything, internal or external, that affects the body. Any of these reflexes can cause distress and, as a result, cause reactions in unrelated parts of our bodies. This is often why if we have a headache, the cause can actually be in the neck, upper back, or shoulders.

Reflexology supports the premise of a relationship between areas of the hands and feet to specific parts of the body. Study results have indicated that manipulation of one part of the body definitely affects (or causes reflexes in) other body parts and functions. This concept is the basis for reflexology. Anyone who studies anatomy as a student will learn different systems of the body such as the bones, the muscles, the organs, etc. All of these systems communicate through the nervous system and, as a result, work together. This is the very basic how and why reflexology works.

The whole goal of reflexology, as mentioned above, is to induce reflexes in other parts of the body through the feet or hands in order to bring the body back to homeostasis through the following effects:

• Relaxation- Anyone who has had a foot rub can verify that it assists in relaxation of stress and tension. Stress is an abnormal state for the body to be in, both physically and mentally, and reducing stress will automatically balance out many processes happening in the body.
• Increases Circulation- Increased blood circulation means bringing more oxygen and nutrients to all the cells of the body, improving their function.
• Increases Nerve function- By stimulating the many nerve endings in the feet and hands, nerves send information faster.
• Increased Energy- Increases available energy by revitalizing organs and glands.

All of these benefits make reflexology an efficient, simple, and non-invasive form of preventative care by being able to address all systems of the body. Many people are self-conscious about getting a full body massage or have a condition for which massage is not recommended, and by increasing the body's function, it can fight off sickness and diseases more effectively.

Foot mapping
Here is a chart showing what parts of the feet correspond to the different parts of the body. If you simply imagine two feet together to make up a body, it's easy to see that the toes represent the head and brain, the balls of the feet represent the heart and lungs, the arches represent the digestive tract, and the very center where they come together represents the spine. (Please click on the picture for a larger view.)

If you have not tried reflexology, I highly recommend it simply because it feels amazing! The other benefits speak for themselves. I have been trained in reflexology but am not a certified Reflexologist. Keep in mind that Reflexologists should never diagnose a condition or prescribe anything.

To go green or not to go green: The organic question

Aside from being a marketing buzzword nowadays, do any of us know what the term "organic" really means? Or that some federal agencies are just as confused as we are about defining this ubiquitous catchphrase? It's no wonder: look up organic on dictionary.com and find 15 different definitions! In terms of consumer products, organic can mean that most or all ingredients or sources are derived from a plant or animal source as opposed to manufactured chemicals. I'll be talking mostly about home and personal care products and produce in this post.

So how do you decide on buying something that's labeled organic vs. something that isn't? Learn a little bit more about regulation, reading labels, and why the item would be better for you and the environment if it's organic.

Regulation
The United States Department of Agriculture (USDA) makes efforts to regulate how agriculture, produce, food sources, and farming practices are defined as being organic. The USDA's National Organic Program (NOP) has specific guidelines that producers must follow in order to use an organic label including how agricultural products must be produced and what is used in the production, saving people from worrying that companies are simply using the term organic to charge more.

Unfortunately, the Food and Drug Administration doesn't regulate home and personal care products in terms of being organic. However, a lot of companies (mainly in the cosmetic industry) are pushing to be regulated by the USDA and it's starting to work. The USDA says this about non-agricultural industries:

If a cosmetic, body care product or personal care product contains or is made up of agricultural ingredients and can meet the USDA/NOP organic production, handling, processing, and labeling standards, it may be eligible to be certified under the NOP regulations.

There are, of course, other requirements to meet such as verifying the source of the organic ingredients, how they are produced, that these ingredients are USDA-certified organic, and various label requirements. Sounds like a lot of work just for a little green sticker..
If you're thinking about buying something organic, make sure you read the label and ingredients so you know you're actually paying for the organic ingredients and not just that little green sticker.


Reading the Label
These four label categories will help you understand what you are buying:

100 percent Organic. Products with this label must contain only organically produced ingredients (excluding water and salt). Product may display the USDA Organic seal and must display the certifying agent's name and address.

Organic. These products must contain at least 95% organically produced ingredients (again, excluding water and salt) and the remaining ingredients must consist of non-agricultural substances approved on a national list. The USDA seal can still be used with the certifying agent's name and address.

Made with Organic Ingredients. Products contain at least 70 percent organic ingredients and the label can list up to 3 organic ingredients on the main display, such as a body lotion made with lavender,rosemary, and chamomile. These products may not use the USDA seal.

Less than 70 percent Organic Ingredients. These products cannot use the term organic anywhere on the main display but can identify which ingredients are USDA-certified organic.

Why Organic? And where's the proof?

Food
We've all heard claims that organic food is more nutritious and is better for the environment, your health, and the economy. How true is it? I spent a good week looking up myriads of websites trying to weed through facts and claims. Most of them were extremely biased and both sides claiming numerous studies but would not cite them. Where's the middle ground?

I finally settled on Wikipedia's Organic food article: the author addresses both sides and information is backed up by references. The bottom line of the article:
1) organic food only sometimes has more nutritional value than conventional foods,
2) organic farms don't release chemicals into the environment which have the potential to harm soil, water and wildlife,
3) there is no scientific proof that consuming organic food is better for your health (however there is less risk of chemical-related illness of workers employed at an organic farm compared to workers at a non-organic farm), and
4) organic food sales have gone up by 17-20% in the past few years as demand rises, despite the lack of facts regarding the benefits of organic food.

My opinion: Most organic food tastes better (according to my personal palate anyway), but there are only a few things for which I'm willing to pay more to taste better.

Cosmetics
I have found absolutely zero fact-based evidence that organic makeup and other skin care is better for you. I'm currently in the process of researching whether your skin actually does absorb metals and chemicals, so for now all I can offer is my opinion and personal experience. My skin is prone to acne and using organic skin care has reduced my breakouts significantly.
I would also like to point out that sometimes, risk of allergic reactions can increase with more plant-based ingredients being used. Always test a product on a small inconspicuous area before applying and if possible, before buying a product!

Cleaners/household products
Again, I found an overwhelming lack of scientific evidence that organic cleaners are better for your health and the environment. However, my common sense points out that products that have warnings to only use in well-ventilated areas (the ones that make you light-headed and even pass out if you don't) can in no way be good for you. I've had great success with any organic cleaners I've used and try to stick to ones with pine or citrus oils which are disinfectants.
I've never tried this, but I came across information for non-toxic, clay-based paints which use plant extracts for colors anywhere from pastels to rich, vibrant hues. Not only do you avoid the icky fresh paint smell, but I like the idea of painting like Native Americans did.

Bottom Line
Whether you support and live an organic lifestyle or are deciding on whether you want to or not, I just hope you do your own research and make a decision based on your own personal convictions, not just because someone tells you you're a hippie if you do or that you don't care about the environment if you don't.

Acupuncture follow-up

For my first Acupuncture treatment, I decided to go to Cedar City Community Acupuncture, located south of Maverick on 200 S and Main. There is a one-time $10 paperwork fee on your first visit and a sliding fee scale starting at $15 for the treatment. The treatments are done in a community or group setting consisting of about 5 recliners clustered together in a room. This is supposedly how traditional Acupuncture is done in Asia, the benefits being lower treatment costs and making it easy for you to get your treatment at the same time as a friend or family member.

The Office
The new patient paperwork consisted of about 15 pages of a very thorough medical history and asking very specific questions about your complaints. After I finished this, I waited for about 5 minutes for the Acupuncturist, Carol Levesque, to look over my intake, determine the best combination of points to best help my complaints, and prepare new needles for me (she uses single-use needles and opens a sterile, sealed package for each patient.)
I was escorted to the treatment room which is adjacent to the reception area and hidden behind curtains. The room had dimmed lights and soft music, much like a massage room, and blankets are provided if you get cold. A lot of people I know would probably find the place a little... how to put it... hippy-dippy. I'm used to that kind of thing I suppose, so I didn't mind. I was then asked a few more questions about my complaints then the treatment started.

The Treatment
I was surprised to find that the only needles I even felt were on the tops of my feet. Other placements included the inside of my left ankle, outside of my right ankle, just below my right knee, one below the elbow, middle of the forearm, and between the thumb and finger on both arms, the middle of my chest just below where the collarbones meet, between my eyes, at my hairline, and right on the top of my head. I requested a blanket for my feet, and Carol was very careful not to disturb the needles in my feet and ankles while wrapping them. I found it fairly relaxing and spent most of the time (a little less than an hour) with my eyes closed. I have not noticed any obvious effects yet, but will update again in a few days if I note any changes in my initial complaints.

The Setting
When I got into the treatment room, there were two other chairs being occupied. I was really uncomfortable talking about my health issues with non-personnel strangers in the room. We also realized that Carol is an old acquaintance of my family so she asked a lot of questions about my parents and siblings. That's to be expected, but also very awkward with other people in the room. I would have loved to have fallen asleep and came very close more than a few times, only to be jolted awake by the phone ringing, the door opening, or another patient getting their treatment started. Not that any of these noises were very loud, but I'm a light sleeper. Also, as hard as I tried to fall back asleep, I couldn't help but hear conversations about other patients' health issues. Again, I felt very awkward and uncomfortable. Since I wasn't able to sleep, I started getting pretty bored and antsy by the time Carol came back to take the needles out. Note to self: bring a book next time!

Overall
While I plan on trying Acupuncture again, I'm not sure I will go back to Cedar City Community Acupuncture. I can understand the intended benefits of having a community setting, but after growing up having private interviews with doctors and learning the importance of privacy in my massage practice, I just didn't like it. In the future will make an appointment with Dr. Holcomb at Cedar Natural Health and do another update when that happens.

P.S. - For those of you who were wondering (you know who you are!), this did not happen:

3/4/11 Update

Last night I slept very well. I typically do sleep well but the past few days have had a hard time getting comfortable. I didn't notice a significant difference in my stress levels, but I usually have a major problem with clenching my jaw without realizing it. It's been mostly relaxed all day (even after a very intense gossip session!)

Without getting into too much detail (if you really want to know, go ahead and ask but I won't post it), the biggest effect I've noticed is a reduction in premenstrual symptoms.