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DOMS (delayed onset muscle soreness) is significantly decreased if you’re able to receive a massage after engaging in strenuous exercise. You’ll also notice that your creatinine level will drop, and your muscles will be enabled to perform better. These are all things that have been proven by a recent research study entitled “Massage Alleviates Delayed Onset Muscle Soreness After Strenuous Exercise: A Systematic Review and Meta-Analysis.” In this study 11 previously published research studies on this topic were reviewed. In doing so, over 500 participants were included within this research.
Getting a Massage After a Workout vs. Your Usual Care
Each of the studies that was included within this meta-analysis consisted of a randomized controlled trial. In each of these trials the comparison between receiving this treatment modality and receiving no care or any type of intervention after exercising was looked at. Some of the other things that were considered here include outcome measures. For this it was important that participants reported a primary feeling of muscle soreness or pain. Secondarily, it was also important that muscle performance and serum creatine kinase be measurable.
Techniques used for the post-exercise massage were 8 types that are used in Sweden as well as the technique that’s traditionally used in China. In each study the body area or muscle region that the technique was used upon varied. This is also true of the duration: The area being focused on let researchers to determine whether the technique was used for anywhere between 6 – 30 minutes at a time.
Timing and frequency also varied depending upon which study you look at. For instance, directly follow eccentric exercise participants in one study received 10 minutes of treatment. This was repeated again 24 hours later. However, in another study the 17 minutes of treatment wasn’t repeated until 48 hours later.
Regardless as to which study was consulted, participants who received treatment reported that they felt like their muscles were significantly less sore afterwards. This was especially true when compared to those who received no intervention whatsoever. The amount of improvement regarding how sore a person’s muscles feel also increased when treatment occurred 48 – 72 hours after an intense workout instead of 24 hours afterwards. In fact, this study discovered that the largest drop in people with sore muscles occurred when treatment was received 48 hours after the participant worked out. These participants also demonstrated a marked decrease in creatine kinase, especially when compared to those who didn’t receive any treatment. The one similarity that occurred between all groups regardless of when they received treatment was that both their maximal isometric force and their peak torque improved.
When you’re searching for an effective way in which to alleviate DOMS, you should consider this type of an intervention. After all, this report demonstrates that treatment won’t only help alleviate muscle soreness but it’ll also help your muscles perform better the next time you exercise.
Now that you know how to properly care for your muscle soreness, make sure you contact Maria’s Professional Massage and make an appointment for after your next workout session.
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You’d probably do anything to help your sore muscles feel better. What you may not realize though is that there are some tools available that will help you get some relief. While a massage is great, these tools can help release any knots you have in your muscles.
Shopping for the Right Tools
When you go online to shop for these tools it’s easy to fall down a rabbit hole since there are a lot of gadgets that don’t only look weird but are also available in a wide array of shapes and sizes. While you can find a lot of high-tech tools here (e.g. solar-powered, heated, diffusing social oils) the low-tech ones are surprisingly effective including things like:
- Foam rollers are a simple tube-shaped cylinder that’s made from dense foam. It helps relieve back pain, but you must choose the right foam density first. If you’re in great shape, a very hard roller may be just what you need. However, there are also softer rollers that have a little more give to them. Once you’ve made your choice you should place your roller under your trigger points then lie down on it so that your body weight can press the roller into these tight spots on your back. Try not to wiggle around to much. Instead, when the roller is properly placed, stay put so that the steady pressure that’s being placed on your back eases up. If this doesn’t work, you may want to move the roller slightly above or below your trigger point. A little discomfort is normal regardless of the roller’s placement, but when you’re done your muscles will feel more relaxed.
- Rubber lacrosse balls are better than a foam roller for any neck or shoulder discomfort you may be suffering from since you don’t need to be a contortionist to use them properly. Nevertheless, these lacrosse balls work in much the same way that a foam roller works on your back. You should try to reach the knots in your neck and shoulders while you’re lying on the floor, but if this doesn’t work you should try to stand by a wall then lean back against your lacrosse balls. You may need to be a bit creative here.
When to use Massage Tools
Once you’ve chosen a tool you should use it consistently – 5 or 6 times daily for 3 – 5 minutes each time. This will provide you with the best results. However, you should never use these tools right before you work out. Since they provide you with a trigger point massage, they relax your muscles so if you exercise immediately after using them you’ve raised your risk of injury. Instead, try using them before going to sleep at night. All it takes is 10 minutes and you may even sleep better because of it.
When you’ve tried these tools and found that they’re not working for you, it’s time to schedule an appointment with Maria’s Professional Massage. Maria will have you feeling better soon so contact her today.
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It’s not a secret at all that massage therapy has several benefits upon the human body, as it’s far from being just a method of relaxation.
For example, it was recently discovered that therapeutic massage can help to reduce the unnecessary use of anti-psychotics!
How? Human interaction is the secret!
According to a report from The Alzheimer’s Society, there is a small – but it exists – amount of evidence showing that massage can help in the management of several symptoms associated with dementia. To be more specific, we’re talking about depression, anxiety, or even agitation.
People living with dementia can easily and gladly accept a hand massage, as the touch of a hand is still a familiar sensation to them. A quick, five-minute session of therapeutic massage on the hands can trigger a psychological relaxation response!
But this is not everything, as it can also increase the level of serotonin, otherwise a monoamine neurotransmitter, known as a contributor to the feeling of happiness.
Hands aren’t the only areas where therapeutic massage moves can be applied. Foot massages, for example, are great for promoting sleep, but also transmitting a sensation of support and comfort, which leads to deep relaxation. Therefore, it can also reduce some of the behavioral symptoms of dementia.
Moving on, it was also revealed that massage can treat one of the most critical symptoms of dementia, agitation. For the past years, this side effect was treated with medication, but let’s not forget that this also involves side effects, like increasing a patient’s risk of falls and even fractures.
Even more, it was observed that therapeutic massage used with a specific control group will have great effects for those already suffering from dementia, not to mention they also have a useful adjunct to the current pain management plan.
As mentioned above, dementia patients can enjoy multiple benefits, even after a quick massage session. It helps getting rid of feelings like anxiety while increasing the body’s alertness. But, probably one of the most important benefits, is easing the feeling of loneliness and boredom, felt by a lot of patients. If you prefer, massage has what it takes to make dementia patients feel, once again, worthy of themselves.
To sum it up, it can easily be said that therapeutic massage can easily be considered an alternative in easing the behavioral symptoms, through the sensation of calmness it triggers. Therefore, it’s also a holistic approach to taking care of dementia.
Thanks to her extensive experience, but also knowledge and massage training, Maria’s Professional massage can be the place where you can see the benefits of therapeutic massage put into practice.
Everything begins with scheduling an appointment for a patient suffering from dementia and you can help them embark on a journey to obtaining a better mind and body, through gentle human interaction.
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More and more people are turning to various exercises as a way to get healthy. Many attend weekly yoga classes, others swim daily, and some find a combination of running and walking do the trick. However the more a person exercises, the more likely they are to develop an injury.
But the good news is there are ways to relieve pain when one does get injured. One of the key elements in feeling better is to have a sports massage done. The best kind of sport massage will include the use of topical pain relief products. These products can help reduce inflammation and alleviate pain.
Those that use sport massage can find great relief when incorporating topical pain products into their healing schedule. A therapist could use a topical spray to the affected area. It can then be wrapped or kinesiology tape can be placed over it. The therapist may also recommend a therapeutic balm to nourish the skin overnight. This balm can also increase the circulation to the painful area, which will help to lessen the aches. The skin will also be soothed when it is rubbed in.
Sports massages work great with topical pain relief for many reasons. They contain a variety of ingredients (ginger, ho wood, and turmeric) that help to prevent muscle aches and stiffness. These ingredients also warm the aching muscles so they can relax and assist in increasing circulation to the area that is injured.
Other ingredients that work well with sports massages include witch hazel for diminishing pain and fatigue and arnica to help with pain and inflammation. Pain can also be managed with magnesium sulfate.
Chili pepper extract, known as Capsaicin, is a very effective ingredient for pain. This hot topical pain relief works well to soothe the area, causing an analgesic effect. Many receiving sports massages have excellent results with this product.
Sports massages can be done in a variety of ways. Fascia work is often done to open up different muscle groups. Lymphatic work can be done if the area is inflamed or swollen.
If you want a massage that allows the use of topical pain relievers, consider using kinetic chain release. In this sports massage, the person is fully clothed. Large areas that are injured, such as the back or shoulders, have a great effect when a sports massage is used in combination with topical pain relief.
If you have been injured while playing a sport or exercising, you know how painful it can be to heal. Sports massages can help one heal faster and bring relief. If you need a sports massage to help your pain, consider contacting Maria’s Professional Massage offers sports massages that utilize several techniques and modalities. Not only will you heal your body, but you will bring a sense of peace and relaxation to yourself, which is essential in today’s busy world!
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Stress is a natural reaction to situations which our mind perceives to be dangerous or that require a level of high alert. It is a protection mechanism that is necessary at times but sometimes gets overplayed in the modern world due to excessive stress alerts. This makes it necessary to ensure we get adequate stress relief to mitigate the effects of too much stress- namely cardiac or mental health issues. Amongst these include a higher risk for cardiovascular disease and heart attacks, substance abuse issues, anxiety, sadness or anger, or physical changes to the body including changes in sex drive, sleep, and even body composition with increased fat being linked to high levels of cortisol, a stress-related hormone. It is important to manage your life and your stress so that these risks are mitigated as best as possible because no one wants to deal with these comorbidities and conditions. Thankfully, there are many different forms of stress relief out there- everything from meditation to exercising to getting massages and it is really a matter of trying different things out to see what works best for you.
The latter, getting a massage, is especially growing in popularity right now. Many people seem to find that it just helps their worries seep away as they almost travel to another world for that half hour or hour session. Looking at the specific downstream effects of excessive stress, there are many case studies which suggest that massages can help alleviate those issues, making it a logical option at combatting stress given the fantastic safety profile. There have also been scientific studies which have shown associations with massages and reduced heart rates and blood pressure. Some studies have even shown increased endorphin levels after massages, which may be causing the positive feeling people get after receiving one. Massages are certainly on the upward trend right now, but they should not be your only form of stress management.
It should be noted that the best thing for stress is likely a combination of many things. It is important to eat right, exercise, and take care of your body in order for it to function properly and for stress to be minimized. Massages may be an add-on to those other activities as may meditation too. Stress relief has great potency in improving your life beyond just your health, though. It can help increase vitality and improve your state of mind.
If you think you are interested in trying out massages, the next question is where do you go to get a quality one? There are now many retail outlets at which you can get professional massage services including Massage Envy, which is one of the most popular chains. There are also many local masseuses who can offer custom services to their clients including home visits, etc. Just be sure to do your research on the massage service to make sure that they are a legitimate business with certified professionals. Once you find someone you like you can stick with them and continue to fight back the never-ending onslaught of stress!
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