6 Benefits of Massage Therapy

Sure, it can help you relax. But massage therapy can do much more than that. Here are six healthy reasons to book an appointment.
 

1) It counteracts all that sitting you do

“Most individuals are dealing with some kind of postural stress,” says Aaron Tanason, registered massage therapist, kinesiologist and owner at Paleolife Massage Therapy in Toronto. “More often than not [that stress] tends to manifest in the shoulders and neck.”

Desk workers, beware. More advanced forms of postural stress “show up as pain or weakness in the low back and gluteals caused by prolonged periods of sitting.”

Luckily, massage can counteract the imbalance caused from sitting, which means you can keep your desk job-as long as you schedule a regular massage.

2) It eases muscle pain

Got sore muscles? Massage therapy can help. “Massage increases and improves circulation. Just like rubbing your elbow when you knock it on a table helps to relieve the pain,” says Tanason.

A 2011 study published in the Annals of Internal Medicine, found that massage therapy is as effective as other methods of treatment for chronic back pain.

3) It soothes anxiety and depression

“Human touch, in a context that is safe, friendly and professional, can be incredibly therapeutic and relaxing,” says Tanason.

Women diagnosed with breast cancer who received massage therapy three times a week reported being less depressed and less angry, according to a 2005 study published in the International Journal of Neuroscience.

And, a study published in the Journal of the American Academy of Child and Adolescent Psychiatry, found that patients who were depressed and anxious were much more relaxed and happy, and had reduced stress levels after massage.

4) It improves sleep

Not only can massage encourage a restful sleep-it also helps those who can’t otherwise comfortably rest.

“Massage promotes relaxation and sleep in those undergoing chemo or radiation therapy,” says Lisa Marie de Miranda, registered massage therapist and kinesiologist at Paleolife Massage Therapy.

Also, massages help infants sleep more, cry less and be less stressed, according to research from the University of Warwick.

“Most RMTs can do infant massage,” says de Miranda. And if parents want to do it themselves, it comes naturally. “There’s not really a particular technique. Whatever parents normally do to soothe their baby will be effective.”

5) It boosts immunity

A 2010 study published in the Journal of Alternative and Complementary Medicine found that massage boosts patients’ white blood cell count (which plays a large role in defending the body from disease). Additionally, it also “improves immune function for individuals with HIV,” says de Miranda.

6) It relieves headaches

Next time a headache hits, try booking a last-minute massage. “Massage decreases frequency and severity of tension headaches,” says de Miranda.

Research from Granada University in Spain found that a single session of massage therapy immediately effects perceived pain in patients with chronic tension headaches.

This article originally appeared on Best Health & was written by Katharine Watts.

Does Acupuncture Work by Re-Mapping The Brain?

Acupuncture is a form of traditional medical therapy that originated in China several thousand years ago. It was developed at a time bereft of tools such as genetic testing or even a modern understanding of anatomy, so medical philosophers did the best they could with what was available – herbs, animal products and rudimentary needles. In the process, perhaps, they stumbled on an effective medical approach.

In the past century, some modernisation has taken place. For instance, acupuncture has been paired with electrical currents, allowing for stimulation to be more continuous and to penetrate deeper into the body. This approach was termed electro-acupuncture and represents a convergence between the ancient practice of acupuncture therapy and modern forays into targeted electrostimulation delivered to the skin or nerves. Such approaches have attracted the attention of the pharmaceutical industry and are part of a growing class of neuromodulatory therapies.

So why all the rancour against acupuncture from some corners of the internet (and academia)? Shouldn’t we apply our modern research methods to see which classical acupuncture techniques have solid physiological backing?

It’s not as easy as it seems. Let’s look at the clinical research. A recent landmark meta-analysis threw together data from thousands of chronic-pain patients enrolled in prior clinical trials, finding that acupuncture might be just marginally better than sham acupuncture (in which non-inserted needles are used as a placebo control). The differences were statistically significant, but lack of a larger difference could be due to the clinical outcome measure that the researchers studied. Symptoms such as pain (along with fatigue, nausea and itch) are notoriously difficult for different people to rate in a consistent manner. Conventional wisdom says that these kinds of symptoms are improved by placebo, but what about improvements in the body’s physiology? For instance, in a recent study that assigned an albuterol inhaler for asthma to some patients and sham acupuncture to others, patients reported both as effective. But objective physiological measures demonstrated significant improvement only for albuterol. It’s clear that in evaluations of acupuncture, research should explicitly hunt for potential physiological improvements, in addition to patient reports.

While most chronic-pain disorders lack such established, objective outcomes of disease, this is not true for carpal tunnel syndrome (CTS), a neuropathic pain disorder that can be validated by measuring electrical conduction across the median nerve, which passes through the wrist. Interestingly, the slowing of nerve conduction at the wrist does not occur in isolation – it’s not just the nerve in the wrist that’s affected in CTS. My own department’s research and others’ has clearly demonstrated that the brain, and particularly a part of the brain called the primary somatosensory cortex (S1), is re-mapped by CTS. Specifically, in functional magnetic resonance imaging (fMRI) brain scans, the representation of fingers innervated by the median nerve are blurred in S1. We then showed that both real and placebo acupuncture improved CTS symptoms. Does this mean that acupuncture is a placebo? Maybe not. While symptom relief was the same immediately following therapy, real acupuncture was linked to long-term improvement while sham acupuncture was not. And better S1 re-mapping immediately following therapy was linked with better long-term symptom reduction. Thus, sham acupuncture might work through an alternative route, by modulating known placebo circuitry in the brain, while real acupuncture rewires brain regions such as S1, along with modulating local blood flow to the median nerve in the wrist.

Where you stick the needle might matter as well. While site-specificity is one of the key features of acupuncture therapy, it has been controversial. Interestingly, in the S1 region of the brain, different body areas are represented in different spatial areas – this is how we localise the mosquito that’s biting us, and swat it. Different S1 areas might also pass along information to a diverse set of other areas that affect different bodily systems such as the immune, autonomic and other internal motor systems. As far as acupuncture is concerned, the body-specific map in S1 could serve as the basis for a crude form of point specificity. In our study, we compared patients receiving real acupuncture locally to the wrist with patients receiving real acupuncture far from the wrist, in the opposite ankle. Our results suggested that both local and distal acupuncture improved median nerve function at the wrist. This suggests that the brain changes resulting from acupuncture might not just be a reflection of changes at the wrist, but could also drive the improved median nerve function directly by linking to autonomic brain regions that control blood vessel diameter and blood flow to the median nerve.

This new research clearly demonstrates that bodily response is not the only means by which acupuncture works; response within the brain might be the most critical part. Once we better understand how acupuncture works to relieve pain, we can optimise this therapy to provide effective, non-pharmacological care for many more chronic-pain patients.

This article originally appeared on Aeon & written by Vitaly Napadow.

Acupuncture for Rheumatoid Arthritis and Inflammation

The Evidence is Promising

Poking needles under your skin doesn’t exactly sound soothing, but some people swear by the use of acupuncture for their rheumatoid arthritis (RA). Such anecdotal evidence suggests this therapy might be effective in relieving RA discomfort. Yet with few good-quality studies available, proving acupuncture’s safety and benefit has been a challenge.

Many reviews of studies done so far have not found a statistically significant benefit on pain, swollen joints or other measures of disease when compared to a control treatment. Many of the studies that did find positive outcomes weren’t well conducted. Yet there has been enough potential noted for this therapy that researchers say it warrants further study.

Acupuncture’s Effect on Inflammatory Markers

Acupuncture involves inserting tiny needles into a person’s skin. A version known as electro-acupuncture adds a mild electric current. The needles are inserted at some of the 2,000 mapped points along what are called meridians or channels.In Chinese terms, acupuncture restores the optimal flow of energy – called Qi (pronounced chee) – in the body.

In a 2011 Chinese study looking at electro-acupuncture and traditional acupuncture, both significantly lowered tumor necrosis factor-α (TNF-α) and vascular endothelial growth factor (VEGF). “Both TNF-α and VEGF are associated with chronic inflammation,” explains Nathan Wei, MD, director of the arthritis treatment center in Frederick, Md. “In particular, TNF-α appears to play a pivotal role in the chronic inflammation and joint destruction that characterizes RA. That’s why so many of the biologic medications target TNF-α.”

In a 2008 Arthritis & Rheumatism review of eight acupuncture studies involving a total of 536 patients with RA, five studies reported a reduction in erythrocyte sedimentation rate (ESR), three saw a reduction in C-reactive protein (CRP), and one study described a significant drop in both. Both ESR and CRP are markers of inflammation in the body. Several of the studies also reported decreased pain and a reduction in morning stiffness.

How acupuncture affects inflammatory markers like TNF-α is unknown. “No one has figured out one single mechanism for acupuncture’s effects,” says Jeffrey I. Gold, PhD, director of the pediatric pain management clinic at Children’s Hospital in Los Angeles.

Gold explains that MRI studies show that acupuncture sites specifically induce responses in various portions of the brain. Acupuncture can possibly effect any organ or system: immunological, neurological, hormonal and psychological. “It doesn’t only block pain signals,” he says.

Experts do know that acupuncture relieves pain by stimulating the release of endorphins, the body’s own natural painkillers, says Jamie Starkey, lead acupuncturist for the Tanya I. Edwards, MD Center for Integrative and Lifestyle Medicine at Cleveland Clinic. “We’re activating the peripheral nervous system, which then activates the central nervous system, so that the brain begins to release endorphins.” Acupuncture may relieve pain locally, she says, by not only releasing neurotransmitters, but also by having an anti-inflammatory effect. “How exactly it happens, we are still researching.”

Taking the Acupuncture Route

“The more studies that come in showing the drop in inflammatory markers through acupuncture treatments, the more rheumatologists will take note,” says Starkey. In a 2010 Mayo Clinic survey, 54% of rheumatologists said they would recommend acupuncture as an adjunct treatment. 

Here are some things to consider if you’re thinking of jumping on the acupuncture bandwagon:

Choose Carefully

“Find an acupuncturist who comes highly recommended by your rheumatologist or physician, family friends, and colleagues so you know firsthand what their experience was like,” says Starkey. If you don’t know anyone to ask, search The National Certification Commission for Acupuncture website for a certified clinician in your area. 

Acupuncturists have to be licensed by their state medical board, so you can check there as well. “Ideally, try to find someone who has experience working with RA patients,” says Starkey.  

Know What’s Covered

Some insurance companies cover acupuncture for certain diagnoses, but others do not. Prices for acupuncture vary, depending on your area and can run $75 to $200 per treatment.

Expect Several Treatments

“We tend to see substantial results within three to six treatments,” says Dr. Gold. But each patient responds differently and treatments vary depending on the stage of the disease.

Understand the Limit

Acupuncture doesn’t work on everyone, says Starkey. “In my clinical work, we see a 20% non-response rate.” But,acupuncture has many styles and practitioners. “If it doesn’t work right away, don’t dismiss the whole field of acupuncture,” says Dr. Gold. “Try a different style.”

This article originally appeared on arthritis.org and was written by Dorothy Foltz-Gray

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What is Tendonitis?

Tendonitis or its aliases: tendinitis, tendinopathy and tendinosis are all tendon injuries. 

Tendinopathy (tendon injuries) can develop in any tendon of the body.

Typically, tendon injuries occur in three areas:

• musculotendinous junction (where the tendon joins the muscle)
• mid-tendon (non-insertional tendinopathy)
• tendon insertion (eg into bone)

Non-insertional tendinopathies tend to be caused by a cumulative microtrauma from repetitive overloading eg overtraining.

What is a Tendon Injury? 

Tendons are the tough fibres that connect muscle to bone. Most tendon injuries occur near joints, such as the shoulder, elbow, knee, and ankle. A tendon injury may seem to happen suddenly, but usually it is the result of repetitive tendon overloading. Health professionals may use different terms to describe a tendon injury. You may hear:

Tendinitis (or Tendonitis): This actually means "inflammation of the tendon," but inflammation is actually only a very rare cause of tendon pain. But many doctors may still use the term tendinitis out of habit.

The most common form of tendinopathy is tendinosis. Tendinosis is a noninflammatory degenerative condition that is characterised by collagen degeneration in the tendon due to repetitive overloading. These tendinopathies therefore do not respond well to anti-inflammatory treatments and are best treated with functional rehabilitation. The best results occur with early diagnosis and intervention.

What Causes a Tendon Injury?

Most tendon injuries are the result of gradual wear and tear to the tendon from overuse or ageing. Anyone can have a tendon injury, but people who make the same motions over and over in their jobs, sports, or daily activities are more likely to damage a tendon.

Your tendons are designed to withstand high, repetitive loading, however, on occasions, when the load being applied to the tendon is too great for the tendon to withstand, the tendon begins to become stressed.

When tendons become stressed, they sustain small micro tears, which encourage inflammatory chemicals and swelling, which can quickly heal if managed appropriately.

However, if the load is continually applied to the tendon, these lesions occurring in the tendon can exceed the rate of repair. The damage will progressively become worse, causing pain and dysfunction. The result is a tendinopathy or tendinosis.

Researchers current opinion implicates the cumulative microtrauma associated with high tensile and compressive forces generated during sport or an activity causes a tendinopathy.

For example, in explosive jumping movements, forces delivered to the patellar tendon can be eight times your body weight. Cumulative microtrauma appears to exceed the tendon’s capacity to heal and remodel.

What are the Symptoms of Tendinopathy?

Tendinopathy usually causes pain, stiffness, and loss of strength in the affected area.

• The pain may get worse when you use the tendon.
• You may have more pain and stiffness during the night or when you get up in the morning.
• The area may be tender, red, warm, or swollen if there is inflammation.
• You may notice a crunchy sound or feeling when you use the tendon.

The symptoms of a tendon injury can be a lot like those caused by bursitis.

Tendinopathy Phases

The inability of your tendon to adapt to the load quickly enough causes tendon to progress through four phases of tendon injury. While it is healthy for normal tissue adaptation during phase one, further progression can lead to tendon cell death and subsequent tendon rupture.

1. Reactive Tendinopathy

• Normal tissue adaptation phase
• Prognosis: Excellent. Normal Recovery!

2. Tendon Dysrepair

• Injury rate > Repair rate
• Prognosis: Good. Tissue is attempting to heal.
• It is vital that you prevent deterioration and progression to permanent cell death (phase 3).

3. Degenerative Tendinopathy

• Cell death occurs
• Poor Prognosis - Tendon cells are giving up!

4. Tendon Tear or Rupture

• Catastrophic tissue breakdown
• Loss of function.
• Prognosis: very poor.
• Surgery is often the only option.

It is very important to have your tendinopathy professionally assessed to identify it’s injury phase. Identifying your tendinopathy phase is also vital to direct your most effective treatment, since certain modalities or exercises should only be applied or undertaken in specific tendon healing phases.

How is a Tendon Injury Diagnosed?

To diagnose a tendon injury, your physiotherapist will ask questions about your past health, your symptoms and exercise regime. They'll then do a physical examination to confirm the diagnosis. If your symptoms are severe or you do not improve with early treatment, specific diagnostic tests may be requested, such as an ultrasound scan or MRI.

How is Tendinopathy Treated?

In most cases, you can start treating a tendon injury at home. To get the best results, start these steps right away:

• Rest the painful area, and avoid any activity that makes the pain worse.
• Apply ice or cold packs for 20 minutes at a time, as often as 2 times an hour, for the first 72 hours. Keep using ice as long as it helps.
• Do gentle range-of-motion exercises and stretching to prevent stiffness.
• Have your biomechanics assessed by a sports physiotherapist.
• Undertake an Eccentric Strengthen Program. This is vital!

How to Return to Sport

It may take weeks or months for a tendon injury to heal. Be patient, and stick with your treatment. If you start using the injured tendon too soon, it can lead to more damage.

To keep from hurting your tendon again, you may need to make some long-term changes to your activities. These should be discussed with your physiotherapist.

• Try changing your activities or how you do them.
• If exercise caused the problem, check your technique with a coach or sports physiotherapist.
• Perform regular eccentric style exercises.
• Closely monitor and record your exercise loads. Discuss your loading with your physiotherapist and coach.
• Always take time to warm up before and cool down / stretch after you exercise.
   

This article originally appeared on physioworks.com.au and was written by Zoe Russell.