Fibromyalgia Pain: How Massage Can Help

Has fibromyalgia robbed you of your energy and vitality? Do achy muscles and pain cramp your style? Would you like to have less stress in your life? If your answer to any or all of these questions is a resounding “YES!”, then you should have massage regularly. Experts believe that stress accounts for 80-90% of all disease. Even when it is not the direct cause, it aggravates health challenges, making it harder to maintain well-being. People with fibromyalgia tend to be stressed out over-doers. Receiving massage on a regular basis reduces stress and pain, and helps the body function in a more harmonious way. Massage therapists, or “bodyworkers”, as they are also called, apply a wide variety of techniques to aid the muscles and other soft tissues of the body. They use rubbing, kneading, percussion, and stretching, to name but a few. Some people believe that a massage is simply pampering that feels wonderful, but there are numerous reasons why having routine massage is a good idea. Fibromyalgia and many chronic conditions, such as arthritis, bursitis, low back pain, diabetes, high blood pressure and fatigue respond well to massage. The body under stress is in a state of “fight or flight.” In other words, the system reacts as if there were imminent danger. Breathing is shallow, the heart is working overtime, and the repair and restore functions of the body are put on hold. Sleep patterns are disturbed by the pain. Stress and pain are locked in an unending cycle, each making the other worse. Massage is one way to break the vicious circle. Massage puts the body into a “rest and digest” response that allows it to repair and renew itself, digest food, and absorb nutrients. Breathing becomes deep. Heart rate slows. Pain decreases. Anxiety loses its hold. Health benefits of massage include: • strengthening the lymph system, which helps the body fend off invaders • reducing pain from injury, overuse or surgery • enabling restorative sleep • relieving muscle cramps, spasms and tension • increasing circulation and bringing nutrient-rich oxygen to the organs and tissues • releasing the body’s natural pain-killers, called “endorphins” • improving range of motion of joints • providing stretch and exercise for weak or withered muscles • lowering blood pressure • and many more PLEASE NOTE: Therapeutic massage does not treat, heal, prescribe or cure anything. It is complementary healthcare, not a substitute for a Medical Doctor. Some conditions are “red flags” that prohibit massage, including phlebitis, some cancer, infectious disease, and some skin and certain cardiac conditions. Your therapist should take a health history, but it is always best to consult your physician if you have any concerns. Massage clients with fibromyalgia have found that they sleep better because they have less pain. They lose the mental fuzziness often called “fibro fog” after their session. Some have consulted with their doctors and reduced or eliminated pain medication. Regular sessions make the difference. I have often told clients, “Don’t wait until you feel like a train wreck before you come to see me.” I, like many therapists, offer a discount for those who come regularly; it makes the work more effective for you and easier on both of us. Touch is highly personal. You should feel comfortable with your practitioner. Don’t be shy about asking questions before you pay for a session. Especially if you have many complications, you will want to be certain your therapist is knowledgeable about your condition. Make sure the work is not too deep or too shallow. Working on tense muscles can be painful, but should not be excruciating. Your therapist is not a mind reader, so it is up to you to tell her or him to lighten up or increase pressure. You know your body better than anyone. If anything that is said or done makes you feel this isn’t the right person, find someone else. Most therapists will be glad to talk with you and help you decide if their massage is right for you. Many offer special enticements, such as free samples, consistency discounts, and referral incentives. If you find the work beneficial, offering a gratuity is appreciated. If you want to find a massage therapist, ask friends, family members, or people in places such as your health club, service organization, or church.

By Ronda Del Boccio, NCTMB

Good carbs vs. bad carbs

Your brother has warned you against eating potatoes. Your co-worker has shunned carbohydrates in favor of protein and fat. And you're left wondering how carbohydrates became the enemy.

"People tend to label foods as either good or bad," says Julie Metos, R.D., M.P.H., a registered dietitian with FitAdvisor Coaching Services. "But it's all about balance. Instead of picking apart an individual food or focusing on a trend, it's better to work for the long haul."

Unfair reputation

"The anticarbohydrate message grew out of the low-fat diet," Metos says. "The original goal of low-fat diets and weight management was to reduce the risk of cardiovascular diseases. Somehow that was contorted into weight loss."

For example, when people ate low-fat cookies, they mistakenly thought it was OK to eat an unlimited amount. Often, the cookies were low in fat, but not low in calories. When people gained weight, it was easy to blame the carbs without thinking about portion size, calories or sugar content.

Types of carbohydrates

There are two kinds of carbohydrates: complex and simple. Complex carbohydrates -- sometimes called "good carbs" -- tend to contain plenty of fiber, vitamins, minerals and other nutrients. Often, complex carbohydrates are very dense. So, foods with this kind of carbohydrate can make you feel fuller with fewer calories.

Examples include:

• brown rice
• barley
• buckwheat
• beans
• whole-grain pasta
• leafy green vegetables

Simple carbohydrates are sometimes called "bad carbs." However, Metos says simple carbohydrates aren't really bad. They simply lack nutrients.

Many simple carbohydrates have been highly processed and refined, which leaves them with fewer nutrients than whole grains. Refined grains also lack the fiber of whole grains, so they're not likely to fill you up quickly. As a result, it can be easier to overeat.

Examples of simple carbohydrates include:

• white rice
• white bread
• white flour
• many types of candy
• soft drinks

Carbohydrates aren't fattening

"It's a myth that carbohydrates are fattening," Metos says. "In fact, carbohydrates are low in fat and calories." However, if you eat carbs in large amounts, you can rack up the fat and calories quickly.

Sometimes, what we put on our food is the problem. For example, covering a potato with butter and sour cream or slathering tablespoons of mayonnaise on your sandwich can increase your intake of fat and calories significantly.

No matter what you eat, it's possible to gain weight if you're consuming too many calories. As a general rule, stick to a reasonable portion size for the particular food you're eating. Look at the food label or refer to the food guide pyramid for guidance.

Making a shift

"Many Americans get most of their simple carbs from soft drinks and candy," Metos says. "If you want more fiber and nutrients, consider using simple carbohydrates to supplement your diet."

Check packages for the word "whole," and choose foods with at least 3 grams of fiber per serving. Instead of eating white rice with your meal, mix in some brown rice. Choose whole-grain versions of bread, cereals and pasta. Add wild rice or barley to your favorite soup. Or, swap your sugar cereal for bran flakes.

Fine-tuning your carbohydrate intake

The glycemic index may help you examine your carbohydrate intake even closer. This system ranks carbohydrates based on how your body digests and absorbs them. Here is a general guide for ranking common foods:

• high glycemic index: potatoes, carrots, bread, sports drinks
• moderate glycemic index: bagels, oatmeal, cookies, rice cakes
• low glycemic index: pasta, beans, nuts, brown rice, dairy products
• lowest glycemic index: meat, poultry, fish

The untested theory states that foods with high glycemic rates are absorbed quickly. This may promote fat storage and cause you to overeat. However, people may respond differently to certain foods.

To reduce the possible effects from a high-glycemic food, you may want to pair it with a low-glycemic option. For example, if potatoes are on the menu, consider adding beans to the meal. Choosing carbohydrates with plenty of fiber also may help minimize the potential effects of glycemic foods.

Think variety

The bottom line? If you're watching your carb intake, don't feel compelled to deprive yourself of an occasional serving of dessert bread or sugary cereal. Just remember to reach for healthier options as often as you can. Of course, it's best to consult your doctor before making any changes in your diet, particularly if you have a chronic medical condition. References

Metos, Julie. Interviewed by Mari C. Schuh. 10/24/03.

"Weight-loss and Nutrition Myths: How Much Do You Really Know?" Weight-control Information Network. http://www.nih.gov/health/nutrit/pubs/myths/index.htm (Viewed 1/20/04).

"Whole Grains: Reap the Rewards." Mayo Foundation for Medical Education and Research. Published 8/11/03. http://www.mayoclinic.com/invoke/cfm?id=NU00204 (Viewed 1/20/04).

Massage In America

Do you remember what it felt to be young? Muscles that weren't sore but that were strong and flexible, joints that didn't ache, headaches that never were and an energy supply that seemed endless. Sleep came easy. You were pain free and full with life. You were alive! Would you like to feel that way again?

Massage therapy can help you restore the youthful sense of vitality that you used to possess. Massage is a word that brings up a variety of feelings to different people. To some a smile comes across their face at the sound of the word as memories of ooh … and ahh… softly fall from their lips when their body begins to remember past experiences of total relaxation. To others it brings up uneasiness. They are uncomfortable with being touched by another in such a close and intimate space. And to others, well they are just neutral and have no opinion or experience one way or the other. All these feelings are right and true for the person who is feeling them. I believe, however, that these perceptions are changing.

Statistics
In 2005, 47 million Americans received a massage. The primary reason was for relaxation, stress relief or medical reasons. And last year 2 million more Americans received a massage than the year before. According to a study at Stanford University, 70% of Americans use some type of alternative therapy. With more and more people using massage therapy there must be some reason. It is a well known fact that people are becoming dissatisfied with the biochemical based approach of western medicine, and they are seeking a more holistic and integrated approach to health and well-being. There must be another way.

Massage Therapy has been at the forefront of the alternative/complimentary medicine movement. Although the numbers vary depending on what is included in the definition, the National Center for Complementary and Alternative Medicine (NCCAM) reports that between $36 and $47 billion was spent on Complimentary and Alternative Medicine (CAM) in 1997. And Massage Therapy was one of the top 10 alternative therapies used by consumers. Today there are literally hundreds of studies that confirm the benefits of massage therapy. Most studies encompass a relatively short period of time (months) and focus on stress reduction and pain management for a variety of ailments. To my knowledge the studies have always shown a statistically significant benefit to receiving massage therapy.

What are some of these proven benefits? Massage provides relief to people of all ages—from infants to seniors—and from all walks of life—the weekend warrior or tri athlete, the stay at home parent or the overstressed, overworked executive.

A Drug Free Therapy
Massage is a drug-free, non-invasive way to facilitate the body's own natural healing process. Massage is effective for a variety of health conditions especially with those that have a stress-related origin. And this is so important to your well-being because the Center for Disease Control and Prevention has stated that up to 90 percent of the doctor visits in the USA may be triggered by a stress-related illness.

Research indicates that massage can help with back pain, headaches, stress, anxiety, fatigue, high blood pressure, depression, treating cancer-related fatigue, sleep disorders, diabetes, immune system suppression, low energy, autism, muscle stiffness, scar tissue, limited joint movement, poor concentration, premature infant growth and awareness, surgical recovery times, arthritis pain, fibromyalgia, age-related disorders, infertility, eating disorders and smoking cessation to name just a few. How can something as simple as touch help so much? The reasons are because massage:

These are wonderful benefits. As you can see having a massage does more than just relax your body and mind - there are specific physiological and psychological changes which occur, even more so when massage is utilized as a preventative, frequent therapy and not simply as a mere luxury. Massage not only feels good, but it can cure what ails you. It is no wonder the numbers of people who receive massage is growing year after year.

But what makes massage so unique when compared to other healing modalities is something that is so lacking in today's world: touch. As mentioned above massage has been shown to help premature babies gain weight faster and shorten hospital stays than for babies who are not touched. So how do we explain this affect? Is it some new physiological benefit that we cannot as yet explain or is it evidence of what compassionate touch can do on a deeper emotional/spiritual level?

Many adults have reported deep healing experiences on the massage table. While the therapist unwinds stressed and tired muscles, pent-up emotions that don't always have time to be processed during the day can become unwound as well. And just being touched can be healing as it gives us a feeling of being connected to something larger than ourselves especially if the touch is safe, caring and compassionate. Studies continue to be done on the benefits of massage and the power of touch. So who knows what the research will show.

by Pat Krajovic

Massage in Athletics

Sports Massage

Massage has become an integral part of the new athletic regimen from sports medicine clinics, to college training rooms, to professional locker rooms to Olympic training. Growing number of trainers believe that massage can provide an extra edge to the athletes who participate in high performance sports. Massage has become a necessary ingredient for a complete workout. More and more people are realizing that a complete workout routine includes not only the exercise itself, but also caring for the wear-and-tear and minor injuries that naturally occur with strenuous movement. The physiological and psychological benefits of massage make it an ideal complement to a total conditioning program.

Anyone who routinely stretches their physical limits through movement such as running, cycling, hiking, swimming, dancing, tennis and other racquet sports, strength training and aerobics can benefit from a massage. There are others who does strenuous activities in a day that is not normally classified as exercise. Examples are mothers with small children, gardeners, and others who use their bodies strenuously in their work.

Incorporating massage in your conditioning program has many benefits. It helps you get into good shape faster, and with less stiffness and soreness. It helps you recover faster from heavy workouts, and relieves conditions which may cause injury.

What Happens When You Exercise?

Regular exercise increases vigor and promotes a general sense of well-being. If done in moderation, it can help relieve the effects of stress, and has been linked to decrease in psychological depression.

Regular exercise produces positive physical results like increased muscular strength and endurance, more efficient heart and respiratory functioning, and greater flexibility.

These positive physical changes occur as the body gradually adapts to the greater demands put on it by regular exercise. The body improves its functioning to meet the challenges placed on it.

Conditioning involve three steps or phases:

	Tearing Down Phase when one pushes the physical limits
	Recovery Phase - Important for the rebuilding phase and to obtain the full benefits of a conditioning program, and
	Buildup Phase - when the system adapts to the new demands placed on it.

The 'tearing down' phase of the adaptation process often involves stiffness and soreness, especially when the amount of movement is significantly increased from what the body has been used to in the past.

Delayed muscle soreness (24-48 hours after exercise) may be caused by any of a number of different factors. Some possible causes are minor muscle or connective tissue damage, local muscle spasms that reduce blood flow, or a build up of waste products (metabolites) from energy production.

Trigger points or stress points may also cause muscle soreness and decreased flexibility. These points are specific spots in muscle and tendons which cause pain when pressed, and which may radiate pain to a larger area. They are not bruises, but are thought by some to be small areas of spasm. Trigger points may be caused by sudden trauma (like falling or being hit), or may develop over time from the stress and strain of heavy physical exertion or from repeated use of a particular muscle.

Heavily exercised muscles may also lose their capacity to relax, causing chronically tight (hypertonic) muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness, and predisposes you to injuries, especially muscle pulls and tears. Blood flow through tight muscles is poor (ischemia), which also causes pain.

Sports Massage Techniques

Each sport and athletic event uses muscle groups in a different way. Sports massage therapists must be familiar with each muscle, the muscle groups and how they are affected by the specific movements and stresses of each sport. They also are trained in the appropriate uses of hydrotherapy and cryotherapy.

Traditional western (e.g. Swedish) massage is currently the most common approach used for conditioning programs. It is frequently supplemented by other massage therapy approaches including deep tissue, trigger point work, and acupressure. Some massage therapists have special training in sports massage and greater experience working with athletes.

Sports massage therapy frequently includes the use of one or more of the following techniques:

Deep Swedish Massage

Muscle-specific applications of the standard effleurage, petrissage, vibration, and tapotement techniques.

Compression Massage

Rhythmic compression into muscles used to create a deep hypremia and softening effect in the tissues. It is generally used as a warm-up for deeper, more specific massage work.

Cross-Fiber Massage

Friction techniques applied in a general manner to create a stretching and broadening effect in large muscle groups; or on site-specific muscle and connective tissue, deep transverse friction applied to reduce adhesions and to help create strong, flexible repair during the healing process.

Trigger Point/Tender Point Massage

Combined positioning and specific finger or thumb pressure into trigger/tender points in muscle and connective tissue, to reduce the hypersensitivity, muscle spasms and referred pain patterns that characterize the point. Left untreated, such trigger/tender points often lead to restricted and painful movement of entire body regions.

Lymphatic Massage

Stimulation of specialized lymphatic-drainage pathways, which improves the body¹s removal of edemas and effusion.

The Benefits of Sports Massage

Regular sports massage can:

	reduce the chance of injury, through proper stretching and event preparation, and through deep tissue massage;
	improve range of motion and muscle flexibility, resulting in improved power and performance;
	shorten recovery time between workouts;
	maximize the supply of nutrients and oxygen through increased blood flow;
	enhance elimination of metabolic by-products of exercise.

(For a full description of benefits of massage see the section: Benefits of Massage)

How Does Massage Help?

Recovery. Therapeutic massage helps the body recover from the stresses of strenuous exercise, and facilitates the rebuilding phase of conditioning. The physiological benefits of massage include improved blood and lymph circulation, muscle relaxation, and general relaxation. These, in turn, lead to removal of waste products and better cell nutrition, normalization and greater elasticity of tissues, deactivation of trigger points, and faster healing of injuries. It all adds up to relief from soreness and stiffness, better flexibility, and less potential for future injury.

In addition to general recovery, massage may also focus on specific muscles used in a sport or fitness activity. For example, areas of greater stress for runners and dancers are in the legs, for swimmers in the upper body, for tennis players in the arms. These areas are more likely to be tight, lose flexibility, and develop trigger points.

Over-training. Adequate recovery is also a major factor in avoiding the over-training syndrome. Over-training is characterized by irritability, apathy, altered appetite, increased frequency of injury, increased resting heart rate, and/or insomnia. It occurs when the body is not allowed to recover adequately between bouts of heavy exercise. Therapeutic massage helps you avoid over-training by facilitating recovery through general relaxation, and its other physiological effects.

Trouble spots. You may also have your own unique trouble spots, perhaps from past injuries. A massage therapist can pay special attention to these areas, monitor them for developing problems, and help keep them in good condition. An experienced massage therapist can also compliment treatment received from other health care professionals for various injuries. You may also have your own unique trouble spots, perhaps from past injuries. A massage therapist can pay special attention to these areas, monitor them for developing problems, and help keep them in good condition. An experienced massage therapist can also compliment treatment received from other health care professionals for various injuries.

Three Areas of Sports Massage

Sports massage may involve prevention and maintenance programs, on-site treatment before and after an athletic event, and rehabilitation programs for those who are injured during the program.

Maintenance Massage

An effective maintenance program is based on the massage therapist's understanding of anatomy and kinesiology, combined with an expert knowledge of which muscles are used in a given sport and which are likely candidates for trouble. By zeroing in on particular muscle groups and working specific tissues, the sports massage therapist can help the athlete maintain or improve range of motion and muscle flexibility. The overall objective of a maintenance program is to help the athlete reach optimal performance through injury-free training.

Event Massage

Pre-event. Pre-event sports massage is given within the four hours preceding an event to improve performance and help decrease injuries. It is used as a supplement to an athlete's warm-up to enhance circulation and reduce excess muscle and mental tension prior to competition. It is normally shorter (10-15 minutes) than a regular conditioning massage, and focuses on warming-up the major muscles to be used, and getting the athlete in a good mental state for competition. It also improves tissue pliability, readying the athlete for top performance. Certain massage techniques can help calm a nervous athlete, and others can be stimulating. Pre-event. Pre-event sports massage is given within the four hours preceding an event to improve performance and help decrease injuries. It is used as a supplement to an athlete's warm-up to enhance circulation and reduce excess muscle and mental tension prior to competition. It is normally shorter (10-15 minutes) than a regular conditioning massage, and focuses on warming-up the major muscles to be used, and getting the athlete in a good mental state for competition. It also improves tissue pliability, readying the athlete for top performance. Certain massage techniques can help calm a nervous athlete, and others can be stimulating.

Inter/Intra-event.

Inter- and intra-event massage is given between events or in time-outs to help athletes recover from the preceding activity, and prepare for the activity coming up. It is also short, and focuses on the major muscles stressed in the activity. Inter- and intra-event massage is given between events or in time-outs to help athletes recover from the preceding activity, and prepare for the activity coming up. It is also short, and focuses on the major muscles stressed in the activity.

Post-event.

Post-event sports massage is given after a competition and is mainly concerned with recovery. It is geared toward reducing the muscle spasms and metabolic build-up that occur with vigorous exercise. Recovery after competition involves not only tissue normalization and repair, but also general relaxation and mental calming. A recovery session might be 15 minutes to 11/2 hours in length. Post-event sports massage is given after a competition and is mainly concerned with recovery. It is geared toward reducing the muscle spasms and metabolic build-up that occur with vigorous exercise. Recovery after competition involves not only tissue normalization and repair, but also general relaxation and mental calming. A recovery session might be 15 minutes to 11/2 hours in length.

Rehabilitation Massage

Even with preventive maintenance, muscles cramp, tear, bruise, and ache. Sports massage can speed healing and reduce discomfort during the rehabilitation process.

Soft tissue techniques employed by sports massage therapists are effective in the management of both acute and chronic injuries. For example, adding lymphatic massage to the "standard care" procedure in the acute stage of injury will improve control of secondary, hypoxic injury and enhance edemous fluid removal throughout the healing cycle. Trigger point techniques reduce the spasms and pain that occur both in the injured and "compensation" muscles. Cross-fiber friction techniques applied during the subacute and maturation phases of healing improve the formation of strong and flexible repair tissue, which is vital in maintaining full pain-free range of motion during rehabilitation.

In all cases, such massage techniques are employed in collaboration with other appropriate medical care. For example, encouraging circulation around a bruise, but not directly on it, through the use of compression, cross-fiber techniques or even long, deep strokes is only used after appropriate medical referral and diagnostics indicate that there are no clots formed in the area which may embolize

Courtesy of Holistic.com

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