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Massage Therapy
Massage Therapy
Massage Therapy for Health and Fitness
by Elliot Greene
Massage affects the body
as a whole. To understand how massage therapy works, some of the physiological effects of
massage need to be briefly examined.
Massage is known to increase the circulation of blood and flow of lymph. The direct
mechanical effect of rhythmically applied manual pressure and movement used in massage can
dramatically increase the rate of blood flow. Also, the stimulation of nerve receptors
causes the blood vessels (by reflex action) to dilate, which also facilitates blood flow.
A milky white fluid called lymph carries impurities and waste away from the tissues and
passes through gland-like structures spaced throughout the lymphatic system that act as
filtering valves. The lymph does not circulate as the blood does, so its movement depends
largely on the squeezing effect of muscle contractions. Consequently, inactive people fail
to stimulate lymph flow. On the other hand, the stimulation caused by vigorous activity
can be outstripped by the increased waste produced by that activity. Massage can
dramatically aid the movement of lymph in either case.
For the whole body to be healthy, the sum of its parts -- the cells -- must be healthy.
The individual cells of the body are dependent on an abundant supply of blood and lymph
because these fluids supply nutrients and oxygen and carry away wastes and toxins. So, it
is easy to understand why good circulation is so important to our health and why massage
can be so beneficial for the entire body due to its effect on circulation alone.
Massage is also known to:
- ·Cause changes in the blood. The oxygen capacity of the blood can increase 10-15% after
massage.
- ·Affect muscles throughout the body. Massage can help loosen contracted, shortened
muscles and can stimulate weak, flaccid muscles. This muscle "balancing" can
help posture and promote more efficient movement. Massage does not directly increase
muscle strength, but it can speed recovery from the fatigue that occurs after exercise. In
this way, it can be possible to do more exercise and training, which in the long run
strengthens muscles and improves conditioning. Massage also provides a gentle stretching
action to both the muscles and connective tissues that surround and support the muscles
and many other parts of the body, which helps keep these tissues elastic.
- ·Increase the body's secretions and excretions. There is a proven increase in the
production of gastric juices, saliva, and urine. There is also increased excretion of
nitrogen, inorganic phosphorus, and sodium chloride (salt). This suggests that the
metabolic rate (the utilization of absorbed material by the body’s cells) increases.
- ·Affect the nervous system. Massage balances the nervous system by soothing or
stimulating it, depending on which effect is needed by the individual at the time of the
massage.
- ·Enhance skin condition. Massage directly improves the function of the sebaceous (oil)
and sweat glands which keep the skin lubricated, clean, cooled. Tough, inflexible skin can
become softer and more supple.
- ·Affect internal organs. By indirectly or directly stimulating nerves that supply
internal organs, blood vessels of these organs dilate and allow greater blood supply to
them.
Knowing about the physiological effects of massage makes it possible to better
understand the health and fitness benefits of massage. What takes place under a massage
therapist's hands has profound importance for those interested in health and fitness -- in
"tuning up" their bodies. In every sport or form of exercise, massage can help.
By helping to reduce physiological fatigue and aid recovery from the exertion of working
out or playing, massage enables training better, with longer, more effective workouts,
thus facilitating better performance and preventing injury.
The people of ancient Mediterranean civilizations knew this. After bathing and
exercise, they included a full body massage. The ancients understood that education
involves equal development of mind and body. The modern public’s interest in physical
fitness, holistic health, wellness and human potential represents a bid to revive a
time-honored philosophy.
For most people embarking on a fitness program, often the spirit is willing but the
flesh is not. When regular exercise is begun almost every part of the body changes. Of
interest to massage therapists is the way blood vessels become more intricate in order to
meet the body’s demand for more oxygen, to supply more nutrients, to permit more
elimination. This takes time. While the muscles are getting into shape, they have trouble
getting enough oxygen and nutrients, and wastes back up and stagnate. Unfortunately, many
exercise programs regard aches and pains as the inevitable price to be paid. This is
simply not true because massage can be used as the Greeks and Romans used it -- to
increase endurance, control fatigue, and feel better as part of a regular health program.
Massage acts to disperse the accumulated by-products of muscle action that irritate
muscles and nerve endings. Lactic and carbonic acids build up in muscle tissue shortly
after exercise begins. These acids are waste products that contribute to causation of the
pain and occasional cramping that exercisers, athletes, dancers, etc. suffer during and/or
after workouts or performing. These acids are formed when the glycogen stored in the liver
and muscles is burned to produce the energy expended during exercise. The acids must
eventually be reconverted to glycogen and stored again, or drained out via the lymph and
circulatory systems. Pain and fatigue persists until this process of reconverting or
excreting is completed. Massage can help eliminate the irritation caused by these wastes,
thus increasing muscle recovery rates. When massage has been substituted for rest, an
increase from 20-75%, even 100% muscle recovery has been recorded. For example, this is
why boxers are massaged rather than rested between rounds.
Joints are critical to exercise
because joints are moved by the muscles to produce movement. All joints are complicated,
and their parts have a way of settling and stiffening when not used. A sluggish, numbed
feeling in the joints discourages exercise. A massage therapist counteracts this by using
massage strokes and passive movement to release the muscle tension and free the connective
tissue found around the joints that can bind the joints.
Massage also aids recovery from soft tissue injuries such as sprains and strains. This
is possible because the growth and repair of tissue are accelerated by efficient
circulation in the injured areas and appropriate stimulation of the healing tissues. Many
soft tissue injuries are not serious enough to cause one to visit a doctor or hospital for
treatment, or are only treated with some first-aid, but still cause some discomfort and
disability. Massage therapy can often help speed and improve recovery and reduce
discomfort from such mishaps. In this way, massage helps bridge the gap between common
neglect of injury and major medical intervention.
Increased health awareness has also increased nutrition awareness. The most carefully
planned diet is partly wasted if blood vessels are not developed and open so that
nutrition can reach the cells. Massage can aid internal nutrition rates by improving
circulation.
The relationship of stress and illness is of interest to anyone maintaining their
health. We all have stress in our daily lives relating to work, family, environment,
society. Mental tensions, frustrations, and insecurity are among the most damaging. Stress
causes the release of hormones that create vasoconstriction -- vessel shrinking -- and
reduced circulation. Affected by stress, the heart works harder, breathing becomes rapid
and shallow, and digestion slows. Nearly every body process is degraded. Psychosomatic
studies show how stress factors can cause migraines, hypertension, depression, some peptic
ulcers, etc. Researchers have estimated that 80% of disease is stress related.
Soothing and relaxing massage therapy can help by counteracting stress effects.
Massage has a definite psychological effect. Since massage animates the tactile sense,
the body's primary sense, it brings people into the here and now and away from tension
generated by constant preoccupation with problems. Also, loosening of muscle tension or
"armoring" -- the physical counterpart to how we defend and protect ourselves
from psychological pain -- can lead to freeing of repressed emotions.
Users of massage therapy as a healing tool quickly realize that they have found a form
of drugless therapy. Headaches, insomnia, digestive disorders including constipation and
spastic colon, arthritis, asthma, carpal tunnel syndrome, sinusitis, and minor aches and
pains are some of the problems that can respond to massage therapy. Massage can have an
excellent effect on nervous people who have been dependent on their pharmacy for rest and
relaxation.
Simply stated, the foundation stone of the therapeutic effect of massage is what
Hippocrates, the "Father of Modern Medicine" and an advocate of massage, defined as vis
medicatrix naturae, or the body's natural recuperative powers, the life force. Massage
therapy essentially promotes health by boosting the body’s own processes.
While this article has focused on how massage can help tune the body, and on its
concrete scientific effects, it should also be mentioned that massage can be seen as a
healing art as well as a science. The theories of therapeutic massage are scientific in
character, but the actual application of these theories is an art, for it involves the
healing sense, sensitivity of touch, insight, and intuition. It is a unique way of
communicating without words, sharing energy, enjoying pleasurable relaxation, and
experiencing peace of mind. Massage is often attributed to have ethereal spiritual effects
akin to those of meditation.
The past ten years or so have seen a proliferation of different terms, titles, and
systems of massage such as: Therapeutic, Holistic, Swedish, Sports, Neuromuscular,
Bodywork, Oriental, Shiatsu, Acupressure, Esalen, Reichian, Polarity, Reflexology, etc.
For the sake of clarity, the term massage or massage therapy as used in this article
refers to the scientific manipulation of the soft tissues. The thing to keep in mind is
that every healing art that employs massage therapy should include some form of kneading,
pressing, or stroking with the use of pressure and movement, no matter how slight the
touch or how often it is used.
The best way to find a massage therapist
is to get a referral from a friend who gets massage therapy, a health professional who is
knowledgeable about forms of complementary and alternative health care such as massage
therapy, or contact the American Massage Therapy Association (AMTA) for names of qualified
massage therapists in your area. You can call AMTA at 847-864-0123, write to 820 Davis
Street, Suite 100, Evanston, IL 60201, send e-mail to info@inet.amtamassage.org, or check
out the AMTA Website at http://www.amtamassage.org
to locate a qualified massage therapist
near you or for more information about massage therapy. Since there are many styles of
massage, you may want to shop around to find someone who practices the style of massage
most suited to your needs. You should be able to find a massage therapist who is right for
you, though you may or may not need to try a few massage therapists to do so.
Whenever interviewing a massage therapist you should always feel comfortable asking if
they have graduated from a school that is accredited or approved by a credible accrediting
agency such as the Commission for Massage Training Accreditation (COMTA), are licensed if
licensing is required in your area (as of 9/97, 25 states and D.C. regulate massage
therapists), are nationally certified by the National Certification Board for Therapeutic
Massage and Bodywork (this is the only professional certification program that has been
recognized by an independent, outside agency), belong to a credible professional
association such as the AMTA, and also amount of experience and styles of massage used.
In terms of what to expect during a massage,
they generally are an hour in length (but you may have whatever denomination you
like). Clients are usually asked to remove as much clothing
as one is comfortable with and rest on a padded massage table. To respect personal privacy
and provide adequate warmth, the client is covered or draped with a sheet so that
only the part of the body being worked on is exposed at any given time.
Whether or not you would expect to talk during a session depends on your need at the
time. Some clients need to talk. Some need silence. Massage therapists will usually try to
accommodate what the client needs. However, sometimes talking detracts from entering a
state of relaxation or experiencing the physical or nonverbal dimensions of the massage.
In any case, feel comfortable giving feedback about your needs and what you like or do not
like during the session. Good communication enhances the massage session.
The massage therapist will likely use a high quality oil or lotion, but if you have an
allergic response you should let the massage therapist know. Some massage therapists offer
to play music during a session, others may feel it is distracting. It is best not to have
eaten just before a session. Your massage therapist can answer many other questions you
may have. If for any reason you must miss a massage appointment, your massage therapist
will surely appreciate being notified as soon as possible.
To enjoy the benefits of massage which have been discussed, it is best to receive a
therapeutic massage from a practitioner who has blended a thorough knowledge of anatomy,
physiology, kinesiology, and massage technique with a sensitive, powerful touch and the
healing sense. To your health!
Elliot Greene, M.A., NCTMB, served from 1990-1994 as national president of the American
Massage Therapy Association. He has more than 25 years experience as a massage therapist
and workshop instructor. He was a major contributor for the NIH publication Alternative
Medicine: Expanding Medical Horizons, has been an expert advisor on massage therapy
for publications by Time-Life Books, Rodale Press, Warner Books, Consumer Reports and
other publishers, and is on the Practitioners Advisory Panel of the Journal of
Alternative and Complementary Medicine. He has a private practice in Silver Spring,
MD, and his e-mail address is elgreene@aol.com.
© Copyright 1997 by Elliot Greene. All rights reserved. This article may not be
reproduced by any means without the prior written permission of the author.
Effectiveness of Massage
A study in the Archives of Internal Medicine compared the
effectiveness of massage, acupuncture and instructions from
self-care books for relieving low back pain. Researchers
divided 262 subjects, ages 20-70 years old, into three groups with
each receiving on a different massage treatment. After one
year, the massage group used the least medication in their back
pain and had the lowest cost of subsequent care.
Historically, massage had been used in healing but was lost
somewhere over time. This should serve to
motivate more insurances carriers to cover therapeutic massage
into their plans.
Group Health Cooperative, an HMO, and the U.S. Agency for
Healthcare Research and Quality co-funded the study.
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Copyright © 1996 Langlitz Chiropractic Health & Rehabilitation Group, P.C.
Last modified:
November 05, 2007
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