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Cupping: When Massage Meets Vacuum

In recent years, cupping therapy has gained significant attention as a complementary modality in rehabilitation, garnering interest from practitioners and patients alike. This ancient therapeutic technique, rooted in Traditional Chinese Medicine (TCM), has experienced a notable resurgence and is now widely utilized by rehabilitation professionals, including massage therapists, osteopaths, chiropractors, athletic trainers, and physiotherapists.

This article explores the physiological mechanisms of cupping therapy, its clinical applications, and implications within modern rehabilitation practice.

Understanding Cupping Therapy

Cupping therapy involves applying suction cups to the skin, creating a vacuum that draws the skin and underlying tissue into the cup. Historically, suction was generated by heating the cups or manually using a pump. Modern variations have introduced silicone or plastic cups with built-in suction mechanisms, providing greater precision and control during treatment.

Physiological Mechanisms of Cupping Therapy

The therapeutic effects of cupping therapy are believed to result from a combination of mechanical, neurological, and physiological processes:

  1. Increased Blood Flow: The vacuum created by cupping induces vasodilation, increasing blood flow to the targeted area. This enhanced circulation facilitates the delivery of oxygen and nutrients to tissues while aiding the removal of metabolic waste products. These effects are thought to promote tissue repair and regeneration.4
  2. Myofascial Release: Cupping’s suction mechanism lifts and separates the layers of fascia, potentially alleviating myofascial restrictions and restoring mobility to the soft tissues. This myofascial release effect is believed to reduce muscle tension, improve range of motion, and enhance overall functional performance3.
  3. Neurological Modulation: Cupping therapy may also have a neuromodulatory effect by stimulating mechanoreceptors in the skin and underlying tissues. This sensory input can help modulate pain perception, trigger relaxation responses, and activate the body’s natural analgesic pathways, offering relief from musculoskeletal discomfort.4
  4. Fascial Decompression: Cupping creates a “negative pressure” effect that can facilitate the release of tension and adhesions within the fascial system. This fascial decompression may improve tissue pliability, enhance movement patterns, and promote biomechanical efficiency1.

Clinical Applications of Cupping Therapy

Abhi Durge, RMT at Toronto Massage Therapy applies the versatility of cupping therapy in various clinical contexts within rehabilitation and recovery for:

  1. Pain Management: Cupping has shown potential in alleviating both acute and chronic musculoskeletal pain, including conditions such as back pain, neck pain, shoulder pain, and fibromyalgia. By addressing trigger points, myofascial restrictions, and nociceptive pathways, cupping can help reduce pain and improve functional outcomes.7
  2. Soft Tissue Mobilization: Cupping serves as an effective adjunct to manual therapy techniques, enhancing the mobilization of soft tissues and augmenting the effects of hands-on interventions such as massage, joint mobilization, and stretching exercises. This combination may help to expedite recovery and restore tissue function.4
  3. Performance Optimization: Athletes and active individuals commonly incorporate cupping therapy into their recovery routines. It has been shown to reduce muscle soreness, improve flexibility, and accelerate the clearance of metabolic by-products following intense physical exertion. This can help active individuals and athletes train more effectively, optimize recovery, and reduce the risk of overuse injuries6.

Evidence-Based Practice and Scientific Considerations

Despite the long history of cupping therapy and numerous anecdotal reports supporting its benefits, rigorous scientific evidence remains limited. Although clinical trials have demonstrated promising results in specific contexts, more research is required to better understand its underlying mechanisms, establish optimal treatment protocols, and refine its integration into evidence-based practice guidelines1,7.

Professional Considerations for Rehabilitation Practitioners

Rehabilitation professionals consider several key factors when incorporating cupping therapy into their practice:

  1. Scope of Practice: Cupping therapy should be integrated into individualized treatment plans, based on a comprehensive assessment of the patient’s needs and preferences. Practitioners must operate within their professional scope of practice, ensuring they are adequately trained and competent in the application of cupping techniques2. Cupping Therapy falls within the scope of Massage Therapy.  Abhi Durge, RMT is certified and knowledgeable about the contraindications and conditions where it can be used most effectively.
  2. Informed Consent: As with any therapeutic modality, informed consent is essential. Abhi, RMT consults with patients on the potential risks, benefits, and alternatives to cupping therapy, enabling them to make well-informed decisions about their care5.
  3. Hygiene and Safety: To minimize the risk of infection and cross-contamination, cupping equipment used at Toronto Massage Therapy is properly cleaned, sanitized, and maintained. Abhi, RMT adheres to established hygiene protocols and follows industry standards for infection control7 making it as safe as possible for his patients.

Cupping therapy offers promising potential as a complementary tool for managing musculoskeletal conditions and enhancing rehabilitation outcomes. Connect with Abhi, RMT to understand if cupping can be included in your treatment plan to reduce muscular pain and recover from injuries to get you moving better.

References:

  1. Cui, Z., Wang, Z., & Jiang, C. (2009). “The effects of cupping therapy on the human body.” Acupuncture in Medicine, 27(2), 107-112.
  2. Choi, T. Y., Lee, M. S., Lee, H., Lee, H., Shin, B. C., & Ernst, E. (2013). “Cupping therapy: a systematic review of randomized controlled trials.” BMC Complementary and Alternative Medicine, 13, 34.
  3. Kwon, H. S., Park, J. H., & Lee, Y. H. (2013). “Effect of cupping therapy on myofascial trigger points in patients with neck pain: a randomized controlled trial.” Journal of Physiotherapy, 59(4), 247-253.
  4. Lee, J. H., Choi, T. Y., Lee, M. S., Lee, H., Shin, B. C., & Ernst, E. (2015). “Cupping therapy for musculoskeletal pain: a systematic review.” Clinical Journal of Pain, 31(2), 173-179.
  5. Liu, P., Xu, J., & Zhang, J. (2015). “Cupping therapy: a brief overview of its principles and techniques.” Journal of Traditional Chinese Medicine, 35(3), 269-272.
  6. Stener-Victorin, E., Juhlin, L., & Samuelsson, T. (2015). “Cupping therapy in sports medicine: A critical review of the literature.” Journal of Alternative and Complementary Medicine, 21(1), 22-30.
  7. Ueda, S., Mizuno, S., & Sato, T. (2017). “Cupping therapy for pain management: A systematic review and meta-analysis.” Journal of Pain Research, 10, 1929-1940.

Feet Don’t Fail Me Now: Top Tips for Workers Who Stand for Hours

People who stand for long periods during their workday are at risk for musculoskeletal conditions related to prolonged standing. For those already suffering from conditions like sciatica, arthritis, or existing injuries, extended standing can further aggravate these issues. “Static standing” refers to standing in one place for 2-4 hours a day without much movement. This is common among cashiers, hotel front desk staff, and assembly line workers. In contrast, in “dynamic standing”1 workers to move around within a space of a square meter or more, as seen with pharmacists and bartenders.

Types of Dysfunctions

The health risks associated with static standing increase significantly as the duration of standing lengthens. For example, low back discomfort is generally negligible for up to 2 hours of static standing. However, discomfort increases by 50% after 2-4 hours and by 100% after more than 4 hours1.

Other potential risks include leg pain, neck and shoulder discomfort, foot and ankle pain, and joint immobilization in the spine, hips, knees, and feet, which can lead to degenerative damage and decreased mobility1. Cardiovascular issues, such as stroke and complications during pregnancy2, are also possible. Pregnant workers who stand for long hours are more likely to experience lower leg edema, high blood pressure, and premature birth5.

Prolonged static standing can also cause edema and blood pooling in the legs, leading to varicose veins, fatigue, pain, and poor tissue health3. Blood pooling can double the risk of developing clots or plaque, increasing cardiovascular risks compared to those who sit for most of the day 4. Jobs that involve prolonged standing, such as retail sales, serving, bartending, teaching, nursing, assembly line work, hairdressing, pharmacy, and massage therapy, carry a certain risk of musculoskeletal disorders.

What Can You Do About It

Incorporating movement and alternating postures can help reduce the intensity and types of problems experienced by workers who stand all day. Workers who walk or move around throughout the day have a much lower incidence of low back pain and leg fatigue. During breaks, elevating the legs can help drain fluid buildup around the lower extremities, while walking can encourage blood flow and reduce edema.

Compression stockings, orthotics, or cushioned work mats may provide relief. A study suggests that shifting weight from side to side or standing on the toes several times every 15-20 minutes during prolonged standing can improve blood flow and reduce fatigue. Using short stools or bars to rest one foot on, or having tall stools for workers to occasionally rest on, can also be beneficial5.

After work, simple self-care tips like lying down with legs up against a wall or elevating the legs above heart level while lounging at home can help reduce fatigue and edema.

Seeking help from healthcare providers, such as massage therapists, chiropractors, and physiotherapists, is also recommended to manage discomfort and pain due to fatigue and strain. At Toronto Massage Therapy, the RMT – Abhi Durge takes the time to assess your situation, discuss an appropriate treatment plan, and provide treatment and exercises to manage the impact of prolonged standing. Pro-Tip: While getting your massage, if not done so, ask the RMT to elevate your feet with cushions/bolsters.

Workers who stand for extended periods are encouraged to explore ways to improve their comfort and safety at work and engage in self-care practices with the guidance of qualified healthcare professionals.

References:

  1. European Agency for Safety and Musculoskeletal disorders and prolonged static standing. Accessed February 12, 2024. https://osha. europa.eu/en/themes/musculoskeletal-disorders.
  2. Waters TR, Dick Evidence of health risks associated with prolonged standing at work and intervention effectiveness. Rehabilitation Nursing. 2015 May-Jun;40(3):148-65. DOI: 10.1002/rnj.166.
  3. Coenen P, Parry S, Willenberg L, et Associations of prolonged standing with musculoskeletal symptoms-A systematic review of laboratory studies. Gait & Posture. 2017 Oct;58:310-318. DOI: 10.1016/j. gaitpost.2017.08.024.
  4. Smith P, Ma H, Glazier RH, et The relationship between occupational standing and sitting and incident heart disease over a 12-year period in Ontario, Canada. American Journal of Epidemiology. 2018 Jan 1;187(1):27-33. DOI: 10.1093/aje/kwx298.
  5. Ritsmitchai S, Geate AF, Chongsuviwatvong, V. Prolonged standing and physical exertion at work during pregnancy increases the risk of preterm birth for Thai mothers. Journal of Occupational Health. 39(3), 1997 Jul, 217-222, DOI: 1539/joh.39.217.
  6. Zulak (2018), Clinical Assessment for Massage Therapy: A Practical Guide. Handspring Publishing.

Home Sweet Rehab: Why Does My Massage Therapist Give Exercises To Do At Home?

The answer is simple – to help you recover and get better sooner so that you can participate fully in your life after any injury, surgery or decreased mobility.

The World Health Organization (WHO) has defined rehabilitation as “a set of interventions designed to optimize functioning and reduce disability in individuals with health conditions, in interaction with their environment”1. Rehabilitation interventions optimize well-being by addressing impairments, limitations, and restrictions in many areas (areas as disparate as mobility, vision, and cognition), as well as by considering personal and environmental factors.

Rehabilitation helps a child, adult or older person to be as independent as possible in daily life activities and allows them to participate in work, recreation and life roles. It enables them to do so by addressing underlying conditions and improving their way of performing everyday activities. Rehabilitation is a part of health strategy just like promotion, prevention and treatment.

What is a Home Exercise Program?

A home exercise program is a series of exercises for patients to complete at home to maintain strength and increase therapeutic gains. The program is designed to be practical, accessible, and feasible so that patients can complete them on their own without instruction.

When you attend a massage session with Abhi Durge, RMT at Toronto Massage Therapy, your session will consist of various parts. To minimize the pain or discomfort that you could be experiencing, Abhi, RMT will assess the condition and provide appropriate treatment. At the end of the treatment, he will demonstrate and guide you through exercises and assign a home exercise program.

This program is designed to continue your recovery process outside of the massage therapy clinic and by participating in it at the recommended frequency and intensity, you can increase your chances for a quicker recovery and rehabilitation.

 Key Benefits of Home Exercise Program

Let’s talk about the benefits2, 3, 4, 5 in more detail.

  1. Provides physiological and lifestyle benefits: A home exercise program encourages you to take control and play an active role in your own recovery which is beneficial on many levels. By doing the recommended exercises, you should start to see progress and be able to lead a more active life. This can help to rebuild confidence and help you to deal better psychologically with your injury or pain. Better movement and flexibility will not only help you to feel better but it supports a more active lifestyle. Effective rehabilitation can help to increase your independence and may support you to get back to work or leisure activities more quickly, which is beneficial for mental and physical wellbeing
  2. Supports recovery and promotes healing: Rehabilitation can support the body’s natural healing process and speed your recovery, especially after sustaining an injury or surgery.
  3. Strengthens muscles: Rehabilitation can help to improve muscle strength and improve co-ordination for better mobility and easier movement.
  4. Improves flexibility: A variety of different low impact and low intensity exercises which can help to improve movement and flexibility.
  5. Reduces pain and inflammation: Home care and exercises are also helpful to reduce inflammation or swelling in the affected joints and muscles. By helping you move more easily and with less pain, you can become more active again which helps prevent stiffness and reduce pain.
  6. Minimises risk of future injury: An injury can recur especially in case of repetitive strain and postural problems. A home exercise program with strengthening, stretching and preventative care can help to reduce the risk of the injury from occurring again in the future.

Despite these benefits, patients often have trouble following through on their home exercise plan. Hindrances like life is too busy, it hurts to do the exercises or not being motivated to participate are commonly cited. However, active involvement and taking charge of your recovery is important to realize the gains and speed up the healing process. Passive care by seeing the therapist every so often alone typically doesn’t help. Recognizing these barrier, Abhi, RMT, tries to make the home exercise plan as practical as possible by

  • Providing 2-3 specific exercises that would be most beneficial, so that you are not overwhelmed and can find time to do them
  • Identifying ways that you can incorporate these exercises in your daily life by doing some at home, some at work or on the go
  • Keeping you motivated by discussing the improvements and addressing any part of the rehabilitation that could be causing concern.
  • Encouraging you to enlist the help of family or friends to discuss your progress.

References

  1. Nas K, Yazmalar L, Şah V, Aydin A, Öneş K. 2015. “Rehabilitation of Spinal Cord Injuries.” World Journal of Orthopedics 6 (1): 8.
  2.  Smith TP, Kennedy SL, Smith M, Orent S, Fleshner M. Physiological improvements and health benefits during an exercise-based comprehensive rehabilitation program in medically complex patients. Exerc Immunol Rev. 2006 Jan 1;12:86-96.
  3. Burks JS, Bigley GK, Hill HH. Rehabilitation challenges in multiple sclerosis. Annals of Indian Academy of Neurology. 2009 Oct;12(4):296.
  4. Ghasemi N, Razavi S, Nikzad E. Multiple sclerosis: pathogenesis, symptoms, diagnoses and cell-based therapy. Cell Journal (Yakhteh). 2017 Apr;19(1):1.
  5. Manoj Sivan, Margaret Phillips, Ian Baguley, Melissa Nott. Chapter.1 Concepts of Rehabilitation. In Oxford Handbook of Rehabilitation Medicine.

Stride to Glide: How Massage Therapy Can Keep Runners on Track

Massage therapy has emerged as a popular recovery modality among runners. Rightly so, massage therapy provides a powerful tool that helps runners and athletes reduce recovery time after a run or track meet, minimize injury, and improve body movement fluidity. Massage therapy before an event also helps to improve circulation, increase range of motion, and stimulate and warm up the muscles.

Research Insights

Numerous studies have investigated the impact of massage on athletes, particularly runners, yielding varied but favourable results. A 2011 study1 featured in the Journal of Physical Therapy in Sport scrutinized the efficacy of a consistent massage regimen on novice runners across a 10-week training duration. A noteworthy observation was that all participants receiving massages successfully completed a 10K race, contrasting with only 58 percent of the control group. This study concluded that regular massage helped to improve the performance benefits for novice runners by reducing pain perception. 

Running involves repetitive movements that result in sustained muscle contractions necessary for generating speed, power, and endurance at peak levels. However, this repetitive strain can lead to shortening and tightening of muscles, impairing circulation and restricting joint mobility, particularly in the ankles, knees, and hips. As these lower body and core muscles are predominantly engaged during running, it is necessary to maintain their robustness, vitality, and optimal functioning for effective engagement and preventing injuries.

Massage therapy provides remedial measures to counteract these effects of repetitive strain by elongating contracted muscles, improving muscle tone by reducing trigger points and adhesions, enhancing joint and muscle mobilization, and enhancing local circulation. The research documented in the Journal of Physiotherapy highlights the efficacy of massage therapy as a post-race recovery technique, demonstrating reductions in pain perception and perceived fatigue.

Moreover, the benefits of massage therapy accumulate4 over time, meaning that they increase with ongoing treatments. Muscular stiffness and diminished joint mobility, if left unaddressed, can disrupt biomechanical alignment and gait patterns during running leading to problems over time. Regular massage treatments can improve awareness of the natural state of balance and equilibrium of the body, facilitating early detection of subtle changes before they escalate into chronic conditions.

Another pertinent investigation, detailed in a 2019 publication2 of the Journal of Physiotherapy revealed considerably reduced pain scores in runners and a significant reduction in quadriceps pain post-running for participants who underwent massage therapy compared to controls. Furthermore, a 2004 study3 featured in the Journal of Sports Science and Medicine examined the effects of massage therapy on muscle recovery in runners following a half-marathon and realized subjective perceptions of an improved sensation in the massaged leg during recovery post-treatment.

Types of Massage That Benefit Runners

Active release

Active release is a massage technique that combines movement with specific, deep pressure to help relieve muscle adhesions and reduce scar tissue build-up. Active release is best used when treating a specific injury, especially where the formation of scar tissue impacts the ability of the body to heal itself.

Swedish Massage

Swedish massage can benefit runners, especially before big competitions. Utilizing long, flowing strokes of various pressures helps to release muscle tension and increase blood flow. Swedish massage is best used in the days before big competitions or as a recovery tool after hard training sessions and workouts. The lighter, relaxing strokes help relieve stress and muscle tension without damaging the muscles, which is important if you have a big race approaching.

Trigger point

Used in combination with Swedish and Deep Tissue massage, trigger point therapy is a massage modality that targets muscle knots and areas of referred pain in the muscle tissue and loosens adhesions. This modality is best used to treat injuries although it can be used just as effectively during maintenance sessions to reduce hypertone and maintain the health of the muscular tissue. 

Deep tissue massage

Deep tissue massage targets both the superficial and deep layers of muscles and fascia and is often quite intense due to the deliberate, focused work (not be confused with “deep pressure”). It typically focuses on a few specific problem areas and since runners often have quite a few tight spots and interconnected issues, deep tissue massage is often the go-to modality during intense training segments.

The Efficacy of Massage Therapy

The collective findings from existing research suggest that massage therapy offers a discernible decrease in post-run pain perception. Reduction in muscle pain or stiffness can facilitate more consistent training among runners, thereby indirectly contributing to improved performance. Moreover, individual experiences and preferences may influence perceived benefits, with the relaxation and stress-reducing attributes of massage therapy potentially augmenting mental well-being and overall training enjoyment.

Concluding Thoughts

Empirical evidence indicates that regular massage therapy sessions hold the potential to alleviate muscle pain and stiffness among runners and remain a promising recovery tool for many runners.  

For those contemplating its incorporation into their regime, Abhi Durge, RMT at Toronto Massage Therapy uses all the modalities mentioned above to formulate massage therapy treatments that are appropriate for pre and post-event and aligned with your goals of enhancement, injury prevention, and recovery.

Tips from the RMT                           

Getting a monthly or bi-weekly massage can help prevent injuries by catching tense areas before they turn into bigger problems. If it is not possible to get treatments regularly, consider one or two per training session during your hardest training segment, which tends to elicit injuries that can be treated by massage.

For endurance and marathon runners, it is best to book 2-4 days before your run after you have stopped training and are on a low-intensity workout or rest. Note that the deeper the massage, the longer the body takes to recover and respond. Other than immediate aftercare post-event, it is recommended to get treatment 1-2 days after your big run. Timing the massage as close to your last intense activity gives your body the most amount of time to recover and feel back to normal.

Amateur/Novice runners, when planning your massage it is best to book for after your run.

If you’re planning to run the next day keep in mind that you may be feeling the effects of your massage for up to 48 hours.

References:

  1. Kimberley A. Dawson, Lance Dawson, Amy Thomas, Peter M. Tiidus, Effectiveness of regular proactive massage therapy for novice recreational runners, Physical Therapy in Sport, Volume 12, Issue 4, 2011, Pages 182-187, ISSN 1466-853X, https://doi.org/10.1016/j.ptsp.2011.02.007.
  2. Paula Urio Bender, Clarissa Medeiros da Luz, Jonatan M Feldkircher, Guilherme S Nunes, Massage therapy slightly decreased pain intensity after habitual running, but had no effect on fatigue, mood or physical performance: a randomised trial, Journal of Physiotherapy, Volume 65, Issue 2, 2019, Pages 75-80, ISSN 1836-9553, https://doi.org/10.1016/j.jphys.2019.02.006.
  3. Dawson LG, Dawson KA, Tiidus PM. Evaluating the influence of massage on leg strength, swelling, and pain following a half-marathon. J Sports Sci Med. 2004 Nov 1;3(YISI 1):37-43. PMID: 24778552; PMCID: PMC3990931.
  4. Gasibat, Qais & Rafieda, Agiela & Aween, Mohamed. (2024). The Influence of Therapeutic Massage on Muscle Recovery, Physiological, Psychological and Performance in Sport: A Systematic Review. Sport Mont Journal. 22. 3-20. 10.26773/smj.240220.

To Deep Tissue Massage Or Not Too Deep?

Upon entering the massage therapy field a few years back, I encountered a puzzling term both in advertising and from clients: “deep tissue.” Never during my education, had I encountered this term. Initially, I dismissed it as merely a marketing gimmick, interpreting it as simply a directive to “push harder”. However, over time, I’ve come to realize that it signifies more than just marketing jargon. It alludes to the specific experience sought by clients. But more importantly, it refers to the intention of the therapist.

What Is Deep Tissue Massage?

There is no commonly accepted definition for deep tissue massage in literature. If it needs to be specified as an independent massage modality then forming a description using the set of principles and techniques from Riggs could help: “”The understanding of the layers of the body, and the ability to work with tissue in these layers to relax, lengthen, and release holding patterns in the most effective and energy efficient way possible within the client’s parameters of comfort”3.  Let me emphasize “within the client’s parameters of comfort”.  

Certain individuals indeed require firmer pressure, often associating pain with progress, echoing the sentiment of “no pain, no gain.” However, as a Registered Massage Therapist (RMT), ensuring effective and safe treatment is paramount. Through my clinical practice, I’ve learned that simply increasing pressure doesn’t always yield beneficial results in the short or long term. Our bodies react to stimuli, and repeated heavy pressure can toughen connective tissues, leading to potential issues in the long run. Any technique that causes pain consistently can be counter-productive to realizing the benefits of massage as the body tends to tense up and revert to its pain-fighting mechanism aka triggering the sympathetic nervous system or the “fight or flight response”.

While deeper techniques may be necessary for addressing tightness, particularly in specific groups like runners or those with physically demanding jobs or those with chronic pain, it is important to follow up with measures to reduce inflammation and soreness, such as applying cold therapy, passive stretching and not overworking the muscles.

Closing The Gap

Conversely, I’ve grown to appreciate when clients request deep tissue massage, as it provides insight into their preferences and past experiences. It serves as an invitation to inquire further: Have they been dissatisfied with previous therapists? Were their goals and purpose from prior massage therapy sessions not met? Are they experienced and knowledgeable about what works best for them? I often tell patients who specifically request a deep tissue massage that it is subjective. They often mean that they don’t need a relaxation treatment (though deep tissue can be very therapeutic and in turn, relaxing) and would like to work on the muscle tension that has built up and experience some relief and increased mobility. Accordingly, I adjust the intensity of the pressure during deeper work to the patient’s comfort level and within their tolerated pain scale.

Differences Between a Regular Swedish Treatment And a Deep Tissue Massage

Intent: Deep tissue massage is primarily used to treat chronic pain, sports-related injuries, and repetitive strain injuries. Swedish massage is used to encourage relaxation and reduce muscle tension due to everyday routine activities.

Pressure: Swedish massage typically is a gentler form of massage. Both techniques are delivered by the manipulation of the soft tissue using hands and fingers, but forearms, elbows and even feet can be used during deep tissue to deliver firmer pressure.

Areas of focus: Deep tissue targets the deeper layers of muscles and connective tissue to remove adhesions and treat pain, stiffness, and muscle and tendon injuries. Swedish massage focuses on the superficial layers of the muscles. A deep tissue massage is slower than Swedish massage as the deep layers get gradually worked on and is usually a focus-based treatment for one or two major areas of concern.

Treatment Philosophy

“Deep Tissue Massage” is very beneficial to treat conditions like strain caused on the body by postural issues, overuse, physical demands, exertion and repetitive movements. There is also some evidence that deep tissue massage can help reduce the inflammation and pain caused by chemotherapy 1, and reduce fatigue and pain due to systemic conditions like Fibromyalgia2.

Whatever your reasons are to get a deep tissue treatment, at Toronto Massage Therapy, I approach every session with the intention of meeting your treatment goals. I bring curiosity and encourage an open line of communication to discuss your needs and determine based on your input if deep tissue massage may be the appropriate approach or if alternative techniques may better serve your needs. And did I say I work “within your parameters of comfort”?

Get in touch to schedule your appointment and let me help you feel and move better!

References:

  1. Mazlum, S., Chaharsoughi, N. T., Banihashem, A., & Vashani, H. B. (2013, July). The effect of massage therapy on chemotherapy-induced nausea and vomiting in pediatric cancer. Iranian journal of nursing and midwifery research.
  2. Li Y.H., Wang F.Y., Feng C.Q., Yang X.F., Sun Y.H. (2014) Massage therapy for fibromyalgia: a systematic review and meta-analysis of randomized controlled trials. 2014 Feb 20;9(2):e89304. doi: 10.1371/journal.pone.0089304. eCollection 2014.
  3. Koren Y, Kalichman L. Deep tissue massage: What are we talking about? J Bodyw Mov Ther. 2018 Apr;22(2):247-251. doi: 10.1016/j.jbmt.2017.05.006. Epub 2017 May 17. PMID: 29861215.

From Crescendo to “Rest”: The Symphony of Sports Massage for Musicians

Sports Massage is not just for athletes. Musicians can benefit from it, too! Sports Massage tailored towards musicians can reduce the effects of the physical demands placed on their body due to strain and fatigue from repetitive movements and postural stress resulting from extended practice hours. Sports massage as a therapeutic modality is adept at mitigating these issues by enhancing blood circulation, alleviating muscle tension, and assisting with flexibility.

Understanding The Symphony of Physical Demands on a Musician

In a musician’s life, every note, rhythm, and performance demands not only artistic proficiency but also physical resilience. Repetitive movements, long practice hours, and the stress of performance can take a toll on a musician’s physique. That’s where a sports massage comes in to reduce this strain and elevate musical performance. Though traditionally associated with athletes, sports massage can be tailored to the distinctive physical demands of a musician, whether they are a music student4, a seasoned professional, or an enthusiastic amateur.

Playing a musical instrument transcends mere artistry; it is a physical exertion. Analogous to athletes, musicians employ their bodies to craft something beautiful. Repetitive actions, holding a fixed and awkward posture for long hours, and the stress of performances can strain a musician’s body. Stress and anxiety are also prevalent as musicians strive for perfection in their artistry and navigate performances before audiences.

The Healing Harmony of a Sports Massage

Sports massage is a form of therapy that focuses on the areas of the body that are overused and stressed from repetitive and often aggressive movements. It can help to relieve pain, prevent injuries, and improve performance.

While sports massage is conventionally aligned with those embracing an active lifestyle, its benefits extend beyond fitness enthusiasts and professional sports players. Much like athletes, musicians stand to gain significantly from sports massage. The repetitive motions integral to playing an instrument can induce strains and injuries comparable to those faced by athletes. Sports massage comes to the rescue by alleviating pain, preventing injuries, and enhancing performance by increasing blood flow, reducing muscle tension, and enhancing flexibility. This can ultimately contribute to superior performance, diminished pain, and a reduced risk of injury.

Numerous musicians attest to the efficacy of sports massage, with examples such as professional pianists, drummers, and string players finding relief from hand, and wrist tension and back tension caused by prolonged sessions1,2,5,6. These instances underscore how sports massage can empower musicians to deliver their best performances.

Sports massage can bring relief from muscle fatigue, a common woe resulting from the repetitive actions inherent in playing musical instruments. By promoting blood flow and eliminating lactic acid, which induces muscle soreness, sports massage not only relieves fatigue but also aids in injury prevention. Beyond physical benefits, sports massage contributes to stress reduction and performance enhancement, fostering a relaxed state conducive to better focus and confidence.

The Crescendo of Care: How it Orchestrates

Abhi Durge, the Registered Massage Therapist at Toronto Massage Therapy recognizes the nuanced care musicians require, distinct but akin to that provided to athletes. He offers fully customized, tailored massages designed to optimize individual performance.

Like in any other massage therapy appointment, a typical sports massage session starts with a consultation during which the therapist looks into the client’s health history and musical practice specifics. The massage itself targets areas most affected by the musical practice, be it arms, legs, hands, shoulders, neck, or back, by employing diverse techniques to alleviate tension, improve circulation, and stimulate healing3. Effective communication with the therapist is paramount for optimizing the benefits of sports massage. Clarifying personal goals from the treatments, providing insights into specific issues, and offering feedback during the session ensure a tailored approach.

The frequency of sports massage hinges on individual needs and schedules, with many musicians finding monthly or bi-monthly sessions beneficial in preventing and addressing physical issues1. Intensive practice or performance periods may necessitate more frequent sessions, a practice embraced by full-time performers and students to maintain peak physical condition.

The Finale of Wellbeing – Tuning Into Sports Massage

Health professionals advocate for sports massage among musicians, recognizing its merit in addressing the unique challenges posed by musicianship. By mitigating muscle tension, reducing repetitive strain injuries, and promoting relaxation, sports massage becomes an invaluable tool for musicians to sustain health and optimize performance.

With the stage set for a harmonious blend of music and well-being, musicians can take charge of their physical health by integrating sports massage into their regular self-care regimen and keep playing at their best.

References

  1. Cygańska A, Truszczyńska-Baszak A, Tomaszewski P. Impact of Exercises and Chair Massage on Musculoskeletal Pain of Young Musicians. Int J Environ Res Public Health. 2020 Jul 16;17(14):5128. doi: 10.3390/ijerph17145128. PMID: 32708600; PMCID: PMC7400366.
  1. Wolff AL, Ling DI, Casey EK, Toresdahl BG, Gellhorn AC. Feasibility and impact of musculoskeletal health for musicians (MHM) program for musician students: A randomized controlled pilot study. J Hand Ther. 2021 Apr-Jun;34(2):159-165. doi: 10.1016/j.jht.2021.04.001. Epub 2021 Apr 15. PMID: 34011470.
  1. Foxman I, Burgel BJ. Musician health and safety: Preventing playing-related musculoskeletal disorders. AAOHN J. 2006 Jul;54(7):309-16. doi: 10.1177/216507990605400703. PMID: 16862878.
  1. Kok LM, Groenewegen KA, Huisstede BMA, Nelissen RGHH, Rietveld ABM, Haitjema S. The high prevalence of playing-related musculoskeletal disorders (PRMDs) and its associated factors in amateur musicians playing in student orchestras: A cross-sectional study. PLoS One. 2018 Feb 14;13(2):e0191772. doi: 10.1371/journal.pone.0191772. PMID: 29444093; PMCID: PMC5812604.
  1. Portnoy S, Cohen S, Ratzon NZ. Correlations between body postures and musculoskeletal pain in guitar players. PLoS One. 2022 Jan 4;17(1):e0262207. doi: 10.1371/journal.pone.0262207. PMID: 34982777; PMCID: PMC8726467.
  1. Kaufman-Cohen Y, Portnoy S, Sopher R, Mashiach L, Baruch-Halaf L, Ratzon NZ. The correlation between upper extremity musculoskeletal symptoms and joint kinematics, playing habits and hand span during playing among piano students. PLoS One. 2018 Dec 19;13(12):e0208788. doi: 10.1371/journal.pone.0208788. PMID: 30566535; PMCID: PMC6300245.

Get Your ‘Head’ in the Clouds with an Indian Head Massage

It’s a universal “Yes!” when you ask anyone if they feel better after enjoying a scalp, head, and shoulder massage.  Head massages from a trained practitioner are unrivaled when it comes to relaxation.

Is it just in our head or does kneading, stroking, and circling this part of the body surrounding the brain really elicit some physiological response? Turns out that despite the relatively immobile cranium (commonly known as the skull bone), small muscles around the head respond well to touch. And this part of the body is the closest to the brain, which processes sensations.

Massage helps reduce muscle spasms and stress in parts of the body prone to tightness and tension. Although the scalp and back of the head contain only small muscles that play no part in moving your body around or resisting heavy loads, tension can build up in this area. Head massage is believed to promote relaxation and healing by stimulating pressure points (called “marma” – read more about that below) on the head, neck and shoulders.

Researchers tested a group of students for the effects of head massage on their well-being. The study found that head massage treatment reduced depression symptoms, decreased feelings of boredom, and positively influenced anxiety levels by elevating the feeling of liveliness1.

History of Indian Head Massage

As the name suggests, Indian Head Massage has its origins in India and dates back over 5000 years when it was featured in the earliest Ayurvedic texts. Ayurveda, if you didn’t know, is the oldest system of medicine on the earth and is generally accepted to be the forerunner of all the great healing systems of the world.

Head massage is very common in India – the techniques having been passed through the generations for thousands of years. It is based on the traditional form of Champi, an Indian word denoting a particular massage technique. Originally used as part of grooming in India, it has developed in the West to be a popular complementary therapy used by many for many different reasons.

According to Ayurveda, there are 107 vital energy sites called marma points on the surface of the body. Marma are the anatomical sites where masma (muscles), sira (vascular system), syanu (ligaments and tendons), asthi (bones), sandhi (joints) unite. Similar to acupressure, marma stimulation has been used for thousands of years to treat physical and emotional distress. Of the 107 marma points, 37 are located in the head and neck region. That’s more than 1/3 of the total points present on only about 9% of the total surface area of an adult body! This is what makes Indian Head Massage so beneficial and therapeutic.

How Indian Head Massage is Performed

The traditional Indian head massage typically begins with the client seated in a comfortable position. In the West, it is also performed with the client lying face-up on a massage table. The massage therapist starts with a gentle neck and shoulder massage addressing any trigger points (knots) along the way to help the client relax. Then, warm oil is applied to the scalp and hair. Oil has its benefits in nourishing the hair and scalp, but is optional as the massage can be performed dry based on the client’s preference.

The massage therapist uses a combination of techniques, including kneading, stroking, circling and tapping, to massage the scalp, forehead, temples, neck, and shoulders. As described in Ayurveda, here are some examples of the techniques that stimulate the corresponding marma points1:

  1. Holding the head with both palms and all 5 fingers and rubbing the temporal region up and down – Utkshepa marma
  2. Press the fingers on the trapezius muscle along its point of attachment with the shoulder blade – Ansa-phalak marma

The pressure applied is usually firm, but not too hard or painful. The massage could last anywhere from 15 to 45 minutes, depending on the client’s preferences and needs.

Benefits of Indian Head Massage

Apart from the pampering aspect of the treatment, massage has many physiological and emotional benefits. Indian Head Massage is known to:

  • improve blood flow to the head and neck
  • relieve muscular tensions
  • relieve physical and emotional stress2
  • promote deep relaxation
  • help relieve eye strain and also, deep congestion in the head
  • relieve stress and anxiety by increasing the level of endorphins
  • create a feeling of balance and well-being
  • improve hair and scalp conditions3

Whether you’re seeking relief from headaches, tension, or simply want to improve your hair’s health, an Indian head massage could be just what you need. This traditional technique has stood the test of time for a reason and can provide a much-needed break from the stresses of daily life.  So why not give it a try and feel like you are floating on a cloud?

Abhi, the Registered Massage Therapist at Toronto Massage Therapy, offers standalone Indian Head Massage sessions or in combination with other treatments on request. Book your appointment here.

References:

  1. Murota M, Iwawaki Y, Uebaba K, Yamamoto Y, Takishita Y, Harada K, Shibata A, Narumoto J, Fukui K. Physical and Psychological Effects of Head Treatment in the Supine Position Using Specialized Ayurveda-Based Techniques. J Altern Complement Med. 2016 Jul;22(7):526-32. doi: 10.1089/acm.2015.0388. Epub 2016 May 10. PMID: 27163344; PMCID: PMC4939366.
  2. Ackerley R, Aimonetti JM, Ribot-Ciscar E. Emotions alter muscle proprioceptive coding of movements in humans. Sci Rep. 2017 Aug 16;7(1):8465. doi: 10.1038/s41598-017-08721-4. PMID: 28814736; PMCID: PMC5559453
  3. Koyama T, Kobayashi K, Hama T, Murakami K, Ogawa R. Standardized Scalp Massage Results in Increased Hair Thickness by Inducing Stretching Forces to Dermal Papilla Cells in the Subcutaneous Tissue. Eplasty. 2016 Jan 25;16:e8. PMID: 26904154; PMCID: PMC4740347.

Train, SLEEP, Repeat: A Wake-Up Call For Building Muscles!

We bulk up working out in the gym, right? Right?

Wrong! We do it in our sleep!! Sound incredulous? Well, read on…

During workouts, muscles undergo stress and damage. Training, weightlifting, running, cycling etc. can cause wear and tear on the soft tissue. However, it’s during sleep that your body engages in the repair and rebuilding of these muscles. It’s this sleep phase, rather than your exercise routine, that truly promotes enhanced muscular strength. This phenomenon can be attributed to the decrease in energy consumption during sleep, which triggers the pituitary gland to release human growth hormone (HGH). This hormone prompts the production of an insulin-like growth factor, pivotal for muscle repair. Consequently, carbohydrates are transported into muscle cells, providing the necessary energy for these cells to utilize amino acids (derived from dietary protein) in generating new muscle cells and mending damaged tissue.

It’s worth noting that the majority of HGH release occurs in cycles during sleep. A study1 on HGH secretion in young adults demonstrated peak levels during the initial stages of deep sleep, lasting around 1.5 to 3.5 hours. Smaller peaks of HGH are observed in subsequent sleep phases.  Additionally, REM sleep induces muscle relaxation, alleviating tension and mitigating symptoms of chronic pain or post-intense workout soreness. Disrupted sleep patterns lead to delayed HGH secretion, resulting in decreased muscle growth and regeneration.

Obtaining fewer than eight hours of sleep per night can potentially diminish muscle mass or, at the very least, induce a sense of diminished strength5. Inadequate sleep elevates cortisol levels—a stress hormone that inhibits muscle repair and can lead to increased fat retention. However, the repercussions of sleep deprivation extend beyond muscle development and repair, influencing both mental and physical recovery. Consider the following examples:

A study3 comparing recovery among cyclists after a high-intensity interval training (HIIT) session revealed that even a single night of partial sleep deprivation hindered recovery. Cyclists who experienced a full night of sleep (approximately 8 hours) were compared to those who only had half a night of sleep. The sleep-deprived group not only displayed reduced peak power output but also reported increased fatigue and reduced motivation for subsequent training sessions.

Research2 also indicates that elite athletes who receive 2–4 fewer hours of sleep per night exhibit impaired physical performance (affecting aspects from tennis serve accuracy to sprint times and soccer skills) and compromised cognitive functions, including reaction time and decision-making. Conversely, extending sleep duration enhanced both physical and cognitive capabilities among athletes participating in diverse sports.

For individuals recovering from injuries, sleep deprivation can prolong the healing process of the injured muscle region. A study4 involving rats with muscle injuries showed diminished molecular markers of muscle repair following eight hours of sleep deprivation, as indicated by plasma analysis.

In essence, ensuring a consistent, quality sleep regimen of at least eight hours per night is crucial for effective muscle building and repair. What steps can you take to ensure that your muscle building and repair endeavors are optimized during sleep?

  1. Prioritize Sufficient Sleep

Strive for 7–9 hours of sleep each night, with around eight hours being the optimal goal. During periods of intensified training, such as preparing for a marathon, consider extending your nightly sleep duration by an additional hour or two.

  1. Mind Your Diet and Hydration

Be mindful of your pre-sleep consumption. Refrain from consuming sugar or alcohol close to bedtime. Alcohol undermines sleep quality and diminishes growth hormone production, particularly with excessive intake. Similarly, processed sugars heighten cortisol production, disrupting sleep quality. Opt for a casein protein-rich snack, such as yogurt or cottage cheese, about 30 minutes before bedtime. This provides the necessary amino acids for muscle repair during sleep.

  1. Embrace Sound Sleep Practices

To optimize muscle growth and recovery during sleep, cultivate effective sleep hygiene. This encompasses actions such as disconnecting from electronic devices 30–60 minutes before sleep (to avoid exposure to disruptive blue light), maintaining a cool bedroom temperature, and adhering to a consistent bedtime.

  1. Time Your Exercise Wisely

Finally, avoid strenuous workouts close to bedtime. Ideally, conclude your exercise regimen approximately 4–6 hours before retiring for the night. While the timing varies based on the type of workout, it’s advisable to skip training if it can’t be completed well in advance of sleep. For instance, engaging in a 30-mile bike ride late in the evening may be less advisable, while a gentle hour of evening yoga or massage treatment that focuses on recovery and stress reduction is likely suitable. This encourages your parasympathetic nervous system to activate allowing your body to relax and promote better sleep.

By following these steps, you’re likely to observe not only enhanced muscle development and repair but also improved overall mood and motivation, ensuring consistent training progress day by day.

If you are genuinely committed to enhancing your strength and building muscle mass, placing equal emphasis on quality sleep is imperative, particularly if you train or workout daily, have a very active lifestyle, or if you are an athlete.

References:

  1. Takahashi Y, Kipnis DM, Daughaday WH. Growth hormone secretion during sleep. J Clin Invest. 1968 Sep;47(9):2079-90. doi: 10.1172/JCI105893. PMID: 5675428; PMCID: PMC297368.
  2. Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. Int J Sports Med. 2019 Aug;40(8):535-543. doi: 10.1055/a-0905-3103. Epub 2019 Jul 9. PMID: 31288293; PMCID: PMC6988893.
  3. Rae, D.E., Chin, T., Dikgomo, K. et al.One night of partial sleep deprivation impairs recovery from a single exercise training session. Eur J Appl Physiol 117, 699–712 (2017).
  4. Schwarz, W. Graham, F. Li, M. Locke, J. Peever. Sleep deprivation impairs functional muscle recovery following injury, Sleep Medicine, Volume 14, Supplement 1, 2013, Page e262, ISSN 1389-9457.
  5. Vyazovskiy VV. Sleep, recovery, and metaregulation: explaining the benefits of sleep. Nat Sci Sleep. 2015 Dec 17;7:171-84. doi: 10.2147/NSS.S54036. PMID: 26719733; PMCID: PMC4689288.

It’s a Stretch, But We Love It: The Joys of Stretch Therapy

For a long time, the fitness community has focused on training harder, pushing more weight, higher-intensity workouts, and running faster and further—but the tide is turning.

People are starting to realize that if they want to keep doing their favorite workouts, they need to take their recovery and longevity seriously. That’s where stretch therapy comes in.

What is Stretch Therapy?

Stretch therapy is the scientific application of specific techniques to treat certain physical conditions associated with tight muscles and restricted joints. When performed properly, stretch therapy can help reduce and prevent injuries and improve performance.

Most stretching protocols are primarily aimed at increasing the range of motion of a joint, and the overall goal is to improve movement patterns involving that joint and increase free movement.

Stretch therapy can be categorized into four types:

  • foam rolling, lacrosse ball massage, and other self-massage techniques
  • passive stretching
  • active or dynamic stretching
  • partner assisted stretching

Foam Rolling, Self-Massage Techniques

While more research is required, multiple studies suggest that foam rolling and similar massage techniques improve range of motion and reduce muscle stiffness. Additionally, research suggests that foam rolling may enhance post-workout recovery1,2.

While applying these techniques, you will likely find so-called “trigger points,” where the muscle is especially tender. These are the locations where you want to apply the pressure3.

Passive Stretching

In passive stretching (like Thai massage, FST), the therapist will take you through the stretch and hold it towards your end range of motion while encouraging you relax and breathe. This type of stretch involves stretching your muscle to the point of mild discomfort and holding the stretch for 20–30 seconds or more.

A large body of research shows that passive stretching techniques improve the range of motion in associated joints4.

Passive Stretching can reduce tightness or restrictions in specific joints that limit your overall movement.

Dynamic or Active Stretching

Dynamic, or active, stretching techniques involve moving a joint through a range of motion, with the goal of increasing the range through repetition. Typically, you’ll perform multiple repetitions of each active stretch and the range of motion is increased each time.

Active stretches are beneficial for warming up before traditional strength and fitness training sessions.

Partner Assisted Stretching

In assisted stretching, the therapist will request your help with contracting the muscles to be stretched and gradually take it a little beyond the previously identified end range in a series of contract and stretch sequences (commonly known as PNF). This is similar to the technique that professional athletes use with each other while warming up on the field.

PNF techniques rely on creating tension in your muscles before relaxing into the stretch, which ultimately facilitates a deeper stretch and greater improvement in your range of motion.

Short-term vs. Long-term Effects

Flexibility gains from stretch therapy vary in duration, encompassing short-term and long-term effects. Following a stretch session, there’s an immediate boost in the range of motion, offering quick benefits for the next workout. However, this short-term improvement is transient and fades if stretch therapy is neglected.

For lasting results, a consistent practice of stretch therapy, ideally two to three times weekly, is crucial. Over time, connective tissues and muscle length adapt, establishing long-lasting enhancements in flexibility.

Achieving enduring benefits is the ultimate aim of stretch therapy. This requires a steadfast commitment to the stretching routine for meaningful and sustained progress.

Benefits of Stretch Therapy

Regardless of your fitness goals, age, or overall lifestyle, stretch therapy techniques are likely to increase your range of motion, improve your performance, and reduce your overall risk of injury.

For athletes and weekend warriors, increased flexibility improves performance and reduces soft-tissue injuries such as muscle and tendon strains. It also reduces recovery time, fatigue, and delayed-onset muscle soreness. According to the Mayo Clinic, stretching, assisted or passive, improves flexibility, which in turn:

  • Improves performance in physical activities
  • Decreases risk of injuries
  • Helps joints move through their full range of motion
  • Increases muscle blood flow
  • Enables muscles to work most effectively
  • Improves the ability to do daily activities

Assisted stretching can benefit virtually any client cohort. One study5 published in Clinical Interventions in Aging, indicated that an eight-week course of assisted stretching effectively reduced age-related losses in ROM and improved functional performance in elderly persons with insufficient physical reserves to perform higher-intensity exercises.

Additional research found that younger athletes who perform proper stretch therapy techniques can reduce their risk of non-contact injury during training and competition6.

That said, individual responses to stretching vary, and your specific athletic and medical history may affect the result of a specific stretching method4.

 

At Toronto Massage Therapy, Abhi Durge, RMT offers standalone stretching appointments for passive stretching (similar to Thai Massage and Fascial Stretch Therapy, FST), assisted stretching, or combines it with regular Swedish massage treatments to bring more effective results.

Are you ready to unlock a world of flexibility and well-being? Book your appointment today!

 

References:

  1. Kiyono, Ryosuke1; Onuma, Remi2; Yasaka, Koki2; Sato, Shigeru1; Yahata, Kaoru1; Nakamura, Masatoshi1,2. Effects of 5-Week Foam Rolling Intervention on Range of Motion and Muscle Stiffness. Journal of Strength and Conditioning Research 36(7):p 1890-1895, July 2022. | DOI: 10.1519/JSC.0000000000003757
  2. D’Amico, Anthony P; Gillis, Jason. Influence of Foam Rolling on Recovery From Exercise-Induced Muscle Damage. Journal of Strength and Conditioning Research 33(9):p 2443-2452, September 2019. | DOI: 10.1519/JSC.0000000000002240
  3. Behm, David G.1; Alizadeh, Shahab1; Hadjizadeh Anvar, Saman1,2; Mahmoud, Mohamed Mamdouh Ibrahim1; Ramsay, Emma1; Hanlon, Courtney1; Cheatham, Scott3. Foam Rolling Prescription: A Clinical Commentary. Journal of Strength and Conditioning Research 34(11):p 3301-3308, November 2020. | DOI: 10.1519/JSC.0000000000003765
  4. Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.
  5. Stanziano DC, Roos BA, Perry AC, Lai S, Signorile JF. The effects of an active-assisted stretching program on functional performance in elderly persons: a pilot study. Clin Interv Aging. 2009;4():115-20. doi: 10.2147/cia.s4152. Epub 2009 May 14. PMID: 19503774; PMCID: PMC2685233.
  6. Azuma N, Someya F. Injury prevention effects of stretching exercise intervention by physical therapists in male high school soccer players. Scand J Med Sci Sports. 2020 Nov;30(11):2178-2192. doi: 10.1111/sms.13777. Epub 2020 Aug 2. PMID: 33463794.

Tight Muscles And Massage Therapy

When clients seek massage therapy, they often describe is that their muscles feel tight, stiff, cramped, or painful. These discomforts can have a significant impact on our overall well-being. Massage therapy targets specific muscle groups that cause pain and tightness, using various therapeutic techniques that apply pressure to improve blood flow and alleviate sore tissues.
Muscle tightness can result from numerous causes, including stress, delayed-onset muscle soreness (DOMS) after a strenuous workout, dehydration, prolonged inactivity or sedentary lifestyle, poor posture, and muscle strain. Stress can negatively impact the nervous system's functionality, causing our muscles to remain contracted partially or entirely for prolonged periods. Additionally, maintaining proper posture is crucial to prevent muscular imbalance, joint pain, and strain.
Stretching is an excellent and safe way to help alleviate muscle tightness, reduce pain, and increase flexibility and mobility. Regular stretching can provide relief for almost every part of the body and improve well-being. Note, however, that if muscle tightness doesn’t seem subside with stretching or feels worse after stretches, then strengthening the muscles could be beneficial.
Massage therapy is an effective approach to keeping the muscles loose and alleviating tightness. It enhances circulation and blood supply to the affected muscles, reducing pain and discomfort. At Toronto Massage Therapy, the massage therapist uses various techniques that target specific muscle groups to alleviate tightness and relieve pain. Reach out to us today and embark on a pain-free journey to optimal health.

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