Stress Kills

We’ve all heard it, it’s been all over the news lately, and the more science delves into the physiological reactions in our bodies, the more it’s realized that:  Stress does kill.

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It’s not really stress itself that does so much damage, it’s our response to stress.   For that reason, it is vitally important that in tough times you keep up whatever stress reduction programs work best for you, whether it’s running, Yoga, kickboxing, or getting regular massage sessions.

Times are tough right now.   Stress from money concerns is one of the biggest of all stressors and affects your relationships with family, co-workers and friends.

It’s not possible to cut all stress out of your life, and we don’t need to.   Stress, of itself, is not the bad guy; it’s our response to stress that can be so deadly.   Let’s examine what occurs in your body when it’s stressed out:

How Stress Affects the Brain

Stress creates excessive levels of cortisol in the brain, leading to the destruction of neurons, decreased short term and contextual memory and poor regulation of the hormonal response to stress.

How Stress Affects the Immune System

Stress affects the immune system by increasing sympthetic activity and decreasing cellular immunity.   Immune cells migrate to different parts of the body and can worsen autoimmune and allergic conditions.   Over time, this suppresses the body’s ability to fight off infection.

How Stress Affects the Cardiovascular and Metabolic Systems

The effects of stress can create significant damage to the cardiovascular system by increasing the risk of coronary artery disease, elevating blood pressure, increasing artherosclerosis (fat deposits in blood vessel walls), increasing the risk of myocardial infarction (heart attack), increasing the risk of diabetes and increasing the likelihood of obesity.

The Physiological Response to Stress

Seventy-five to ninety percent of all doctors visits are due to stress-related ailments and disorders.   Chronic stress leads to an out of balance biochemistry with elevated cortisol and suppressed serotonin.   The biochemical markers of stress in turn lead to ill health.   Stress plays a major causative role in both physical and mental health.

Stress has been linked to:

  • Cancer
  • Diabetes
  • Breakdowns in the immune system
  • Alcohol and substance abuse
  • Cardiovascular disease

How Massage Helps

Some of the benefits of massage include

  • Stabilizing your nervous system
  • Decreasing pain
  • Reducing blood pressure
  • Decreasing anxiety and depression
  • Increasing your energy and endurance
  • Increasing your strength and resilience
  • Improving the functioning of your nervous system
  • Improving your body’s ability to detoxify
  • Improving sleep
  • Improving posture, range of motion and flexibility
  • Improving dexterity and fine motor skills
  • Improving balance
  • Improving attention span, concentration, memory, creativity and learning efficiency

Massage increases the oxygen levels in your brain, keeps your internal organs functioning their best and nurtures your skin, all of which helps to slow the aging process.

Stress sneaks up on all of us.  Before you know it, you’ve got tight muscles or reduced range of motion from muscle tension.  The most common reaction I get from my massage clients is “I feel like a new woman/man.  I had no idea all that was going on in my body.”  

Regular massage sessions will play a huge part  in how healthy you are, how healthy you’ll be and how youthful you’ll remain with each passing year.   Budgeting time and money for bodywork at consistent intervals is truly an investment in your health.  Massage is much more than feeling good for the moment.   The effects of massage are cumulative – the more often you receive massage, the more your health benefits.

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More on Knee Pain

Knee pain is a common complaint.  The knee is one of the largest and most complex joints in the body. The knee joins the thigh bone (femur) to the shin bone (tibia). The smaller bone that runs alongside the tibia (fibula) and the kneecap (patella) are the other bones that make up the knee joint.

Tendons connect the knee bones to the leg muscles that move the knee joint. Ligaments join the knee bones together and provide stability to the knee:

  • The anterior cruciate ligament prevents the femur from sliding backward on the tibia (or the tibia sliding forward on the femur).
  • The posterior cruciate ligament prevents the femur from sliding forward on the tibia (or the tibia from sliding backward on the femur).
  • The medial and lateral collateral ligaments prevent the femur from sliding side to side.

Two C-shaped pieces of cartilage called the medial and lateral menisci act as shock absorbers between the femur and tibia.  Numerous bursae, or fluid-filled sacs, help the knee move smoothly.

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Knee pain can be caused by injuries, mechanical problems, types of arthritis and other problems. This article is an overview, since each of these conditions would require an entire article to cover.

Symptoms

The location and severity of knee pain may vary, depending on the cause of the problem. Signs and symptoms that sometimes accompany knee pain include:

  • Swelling and stiffness
  • Redness and warmth to the touch
  • Weakness or instability
  • Popping or crunching noises
  • Inability to fully straighten the knee
  • Injuries

Injuries

A knee injury can affect any of the ligaments, tendons or fluid-filled sacs (bursae) that surround your knee joint as well as the bones, cartilage and ligaments that form the joint itself. Some of the more common knee injuries include:

  • ACL injury. 
  • Torn meniscus. 
  • Knee bursitis. 
  • Patellar tendinitis. 
  • Mechanical problems

Mechanical Problems

Some examples of mechanical problems that can cause knee pain include:

  • Loose body. 
  • Iliotibial band syndrome. 
  • Dislocated kneecap. 
  • Hip or foot pain. 

Arthritis

More than 100 different types of arthritis exist. The varieties most likely to affect the knee include:

  • Osteoarthritis. .
  • Rheumatoid arthritis. 
  • Gout. 
  • Pseudogout. 
  • Septic arthritis.  

Other problems

Chondromalacia patellae (patellofemoral pain syndrome) is a general term that refers to pain arising between your patella and the underlying thighbone (femur). It’s common in athletes; in young adults, especially those who have a slight misalignment of the kneecap; and in older adults, who usually develop the condition as a result of arthritis of the kneecap.

Risk Factors for Knee Pain.

A number of factors can increase your risk of having knee problems, including:

  • Excess weight. Being overweight or obese increases stress on your knee joints, even during ordinary activities such as walking or going up and down stairs. It also puts you at increased risk of osteoarthritis by accelerating the breakdown of joint cartilage.
  • Biomechanical problems. Certain structural abnormalities — such as having one leg shorter than the other, misaligned knees and even flat feet — can make you more prone to knee problems.
  • Lack of muscle flexibility or strength. A lack of strength and flexibility are among the leading causes of knee injuries. Tight or weak muscles offer less support for your knee because they don’t absorb enough of the stress exerted on the joint.
  • Certain sports. Some sports put greater stress on your knees than do others. Alpine skiing with its rigid ski boots and potential for falls, basketball’s jumps and pivots, and the repeated pounding your knees take when you run or jog all increase your risk of knee injury.
  • Previous injury. Having a previous knee injury makes it more likely that you’ll injure your knee again.

Complications

Not all knee pain is serious. But some knee injuries and medical conditions, such as osteoarthritis, can lead to increasing pain, joint damage and disability if left untreated. And having a knee injury — even a minor one — makes it more likely that you’ll have similar injuries in the future.

See a doctor if

  • the pain is severe 
  • there is paralysis
  • there is numbness or constant pins and needles in the arms, hands, legs or feet
  • the area is swollen
  • a snapping sound or tearing sensation accompanied the injury
  • there is weakness of the injured body part
  • there is extreme limitation of movement or inability to use the injured area
  • there is malfunction of the bladder or bowel
  • there is associated nausea, vomiting or blurred vision 
  • the person is disoriented, dizzy or cannot perform normal activities because of the injury

 

As an afternote, I have a fun little story to relate:  A couple of years ago, a regular client came in for her regularly scheduled appointment on a day when Tuli (my Airedale Terrier) was with me at the office.  Tuli’s ‘degree’ is in detecting health problems.  Tuli immediately alerted on my client’s knee.  I ran a battery of tests to determine that, indeed, Tuli was correct, even though the client was feeling no pain.  I sent her to an orthopedist for an evaluation, which came back as a meniscus tear requiring surgery.  Following surgery and recovery, my client asked Tuli to recheck her knee.  She passed with flying colors!

Adding regular sessions of hands-on therapies to your healthcare routine before your body starts complaining will help to keep injuries at bay, improve your musculoskeletal health, and help you maintain a state of homeostasis (or the ability to maintain a stable environment in your body).  You can even request a body scan by Tuli!  And, don’t worry, Tuli is 100% hypoallergenic!

 

Treating Knee Pain with Bodywork Therapies

The formation of adhesive scar tissue in the tendons, ligaments and joints is often the primary culprit in long-term pain. Although muscles get injured most frequently, they also heal more easily. Tendons, ligaments and joints, on the other hand, often take months or years to heal and often stay injured for a lifetime.

An injury is present when there is tissue damage. The damage could manifest as a swelling in a bursa or a joint; pinching of a nerve or a tendon; micro-tears in a muscle, tendon, ligament or fascia; or a major disruption of tissue like a broken bone or a ruptured tendon. When there is an injury, a part of the body has lost its structural integrity and is broken in some way.

Knee pain

When musculo-skeletal structures are damaged or torn, the body’s wisdom ensures that the damage, whenever possible, will be repaired. However, to a large extent the degree and quality of this repair depend upon our own participation. The natural mechanisms of inflammation and wound healing are usually excessive for the job at hand. The body over-compensates when it responds to injury. More plasma, red and white cells, blood platelets and chemical mediators are released than are actually needed to allow full healing to occur. Therefore, additional scar tissue is likely to form. This scar tissue often binds together damaged and undamaged structures, resulting in adhesions that can lead to re-injury and to chronic pain.

There are several methods by which we can help the body limit the formation of adhesive scar tissue and/or recover from adhesions that have already formed. Friction and range of motion exercises allow healthy tissue to grow without the reformation of adhesions.  If the injured person is able to collaborate with the body’s healing processes by adequate physical movement, complete healing is more likely. If the person is unable to perform the required exercises by him or herself, it is important to have a therapist assist the person in a full range of motion of the injured part.

Even knee replacement surgery doesn’t guarantee complete knee pain relief. Before and after surgery, sufferers may notice stiffness, decreased mobility and other painful symptoms in their knees. Massage techniques can alleviate some of these symptoms and increase flexibility, both before and after knee replacement surgery.

Recovery after surgery

Knee replacement surgery recovery varies for everyone. The length of time it takes to recover from this jarring procedure depends upon many different factors, not the least of which is the type of surgery performed. New technologies provide lots of different knee replacement surgery options, and many physicians perform partial knee replacement surgeries that are less invasive than total replacement procedures. But even the most effective surgeries will not provide total and permanent knee pain relief, and ongoing therapy may be necessary for many sufferers.

Massaging the pain away

Massage techniques can help to provide knee pain relief when utilized on a regular basis to keep the new joint mobile, flexible and comfortable, and will compliment any other therapies you are receiving, such as physical therapy.

Yoga to help your knees heal

Years of compensation patterns coupled with the lack of proper stretching (and of course, neglecting the scar tissue) result in limitations of movement.

Many people engage in habitual physical activities that contribute to pain. The love for a sport may override the initial whisper of a pain, until that whisper becomes a scream.

When addressing any injury, it is valuable to also address the joints above and below. Nothing could be truer than with the knee. Opening and strengthening the hips in every direction is important for even distribution of weight. After just a few short sessions range of motion and functionality increases while pain decreases, and you may even choose to sit cross-legged!

One of my greatest rewards as both a Board Certified Bodywork Therapist and a Yoga instructor is assisting clients to keep their sport of choice in their lives by prepping their bodies with sport specific healing movements and self-care strategies.

Why Everyone Needs a Massage

Bodywork therapies can help correct the postural imbalances, nerve impingements, inflammation in the tissues and trigger points caused by overuse of these thechnological wonders, as well as reducing the symptoms caused by nerve compression due to improper posture. 

From smartphones to tablets to laptop computers, you can’t look anywhere today without seeing someone on one of these devices and sometimes more than one.  I constantly see the postural issues related to using these devices which will eventually cause pain.

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Narrow keyboards cause strain on the hands and wrists.  Improperly carrying a laptop can cause neck, shoulder and arm pain.  The manner in which smartphone and tablets are held can also cause problems.  In order to relieve strain in one area, you may be causing strain in another.  Placing the device at a good height to avoid neck strain, for instance, can mean straining the arms as they elevate a tablet or smartphone to eye level; but lowering the device to protect the arms can compromise the neck through excessive flexion.

Carpal Tunnel Syndrome and cubital tunnel syndrome are two issues that people in an office setting may face and, with these conditions, come a variety of symptoms that massage therapy can help relieve – pain being but one.  “Pain, fatigue, weakness, and stiffness in the affected areas are the most common symptoms of these injuries,” explains Deborah Kimmit, a massage therapist and educator from Missoula, Montana.  “Numbness and tingling, as well as trigger point referrals are also common.”

Along with overuse, Kimmit also sees poor posture being the cause of painful conditions affecting the neck, shoulder and back.  “For example, a forward head posture can lead to neck pain as the person unconsciously reaches forward with the head to better see the screen,” she says.  Additionally, improper posture can sometimes be the result of other conditions like carpal tunnel syndrome.  “Sometimes, improper posture occurs because the body is trying to find a comfortable position,” Kimmit says.

Bodywork therapies can help correct the postural imbalances, nerve impingements, inflammation in the tissues and trigger points caused by overuse of these thechnological wonders, as well as reducing the symptoms caused by nerve compression due to improper posture.  These imbalances are not limited to the neck, shoulder and arms, but are widespread throughout the pelvic girdle, abdomen, the low back, mid back and shoulder girdles as well as the arms, upper back and neck, sometimes even the legs will be involved.

Knowing which muscles to release, which to stimulate, and which to leave alone is key to correcting these postural imbalances.  

If you are having problems from overusing your computer, laptop, smartphone, tablet or even your gaming console, perhaps it’s time to schedule a session to find out what can be done to help you.  

Call now to schedule!  (619) 818-5397.

 

Myoskeletal Alignment Therapy and Pain Desensitization

We’ve all seen how pain can reduce strength, flexibility, and endurance, as well as create a sense of fatigue. The brain is trying to do anything it can to avoid what it believes may cause injury. With a built-in adaptive mechanism, it can determine whether the body needs less or more protection at any given time.

In an environment that promotes relaxation under the guidance and reassurance of a qualified bodywork professional, I believe a client’s brain can be trained to associate slow, precise, graded-exposure stretching maneuvers with security instead of pain. Pain is essentially a threat warning, so pain exposure therapy (PET) requires time for the brain to process these bodily changes.

In the myoskeletal application of PET, therapists and clients use active feedback while working at the feather edge of the client’s painful barrier, just above comfort level. Muscle energy, fascial hook, and pin-and-twist maneuvers, encourage the client to engage the painful barrier with active movements and gradually push the discomfort level a bit further with each repetition. By progressively introducing stretch to areas that have been problematic in the past, the nervous system begins associating the new movement with safety instead of pain.

We’ve all seen how pain can reduce strength, flexibility, and endurance, as well as create a sense of fatigue. The brain is trying to do anything it can to avoid what it believes may cause injury. With a built-in adaptive mechanism, it can determine whether the body needs less or more protection at any given time. There is little doubt that traditional stretching routines produce an immediate increase in muscle extensibility due to the viscoelastic nature of muscle, but these effects quickly dissipate. The more permanent extensibility seen in PET is likely the result of two factors: the client’s willingness to tolerate the discomfort associated with stretch, and muscle, ligament, and joint pain gating.

According to the gate control theory, pain sensations are affected by descending modulatory influences from the brain, which can make the stretch either more or less sensitive to pain. When danger-signaling nociceptors are stimulated by excessive stretch, mechanical compression, and inflammation, the stimuli are fast-tracked to different parts of the brain. The brain then quickly interprets the information based on things such as prior therapeutic experiences, elevated mood, and confidence from positive expectations of stretch benefits. If performed correctly, afferent input from muscle and joint mechanoreceptors during a stretch can interfere with danger signals and inhibit an individual’s perception of pain.

Efficiency of movement and improved function are the desired outcomes of any bodywork strategy. Tension, trauma, and even overly aggressive bodywork can result in excessive soreness and stiffness, which compromises fluid movement. Such stiffness typically results from nonoptimal neuromuscular firing due to altered brain maps, rather than passive stiffness based on adhesions, scar tissue, or degenerative changes. Remember that the body’s physical and mental states interact bidirectionally, so we can decrease pain by moving better, and we can move better by decreasing pain.

A PET desensitization approach is aimed at normalizing sensation by providing consistent stimulus to the affected area for short periods of time. The brain will respond to this sensory input by acclimating to the sensation, thereby gradually decreasing the body’s pain response to the particular stimuli. Good clinical assessment and the appropriate application of PET, combined with self-care advice, can be successfully used in conjunction with other therapies to build an effective pain-management program.

Shoulder Pain

The muscle testing protocols I use allow me to unravel the musculoskeletal cause of dysfunction.

Many people suffer from shoulder pain, but, because the shoulder joint is the most complicated joint in the body, it can come from many different sources.  It’s important to get it diagnosed correctly.  Sometimes it’s from a rotator cuff tear, which may or may not need surgery.  Sometimes the long head of the bicep comes out of its groove, causing weakness and discomfort.  A frozen shoulder is quite common, with painful abduction and external rotation. Any of these can be the result of poor biomechanics and joint compression.  Most commonly shoulder pain is from poor posture and improper use.

A thorough assessment, both biomechanical and neurological, is necessary.  Since there is no one cause, there can be no one treatment.  While the muscle testing protocols I use allow me to unravel the musculoskeletal cause of dysfunction, treatment outcomes may be dependent on how willing the client is to do “homework” which is very specific for the individual.

Why is homework necessary?  Most postural problems develop over a lifetime.  So, while I can and most often do correct the deviation during one or a few sessions, in order for the brain, nerves and muscles to hold the corrections, the client must be involved in correcting his bad habits.  It’s that simple.  There is no magic wand.  The benefits of doing your homework far outweigh the disadvantages of not doing your homework, though.

Correcting your posture goes a long way to correcting pain syndromes you may have developed – shoulder pain, back pain, even foot and leg pain!

Call for your appointment today!

 

 

Scar Tissue Affects How Your Body Works

After releasing the scar tissue, I reset her pubus, rebalanced her muscles and watched her awe at being pain free in 8 years.

Last week, I wrote about how “little” injuries can affect your stress levels.  This week, is a twist on that theme.  But, before we start, let me take a moment to remind you that “stress” is not limited to emotional or mental stress, but includes physical stress.

Last week, I saw two clients presenting with dysfunction stemming from the scar tissue of having had c-sections.

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Client I:  Was referred from her chiropractor when adjustments failed to really impact her groin and leg pain.  Her medical doctor had diagnosed her with bulging lumbar discs, and everyone had assumed her pain was “sciatic” related.

Her intake had me questioning whether the disc problem was contributing to her pain, and I was right to do so.  By the time we were done discussing her medical history, I was convinced that much of her pain was due to scar tissue.  Consider for a moment where the incision is generally made for a “bikini” c-section.  Both of this client’s children were delivered by c-section.  Client I is a race-walker and has competed across the country in marathons and half-marathons.  She had to quit due to the pain she was experiencing in her groin and leg.

What I found was the scar tissue from two c-sections was impacting her obliques, medial hip rotators which rotate the hip toward the centerline, hamstrings and peroneals which both point the foot and flex the ankle, lift the outside of the foot and assist in preserving the arch.

Wondering how scar tissue in the lower abdomen could be affecting her lower leg?  Think of ripples in a pond.  I used to be fascinated as a child to watch the ripples in a pond grow after throwing in a pebble:  “When it first starts, you may not even notice how that “little” injury is affecting your stress levels, but over time if not properly dealt with, the effects of that “little” injury grow . . . and grow . . . and grow . . .  Before too long, that “little” injury turns into stress manufacturing pain.”

After releasing the scar tissue, I reset her pubus, rebalanced her muscles and watched her awe at being pain free in 8 years.

Client II:  Has been a massage client for several years.  A nurse, this client often discounts her discomfort as part of the aging process.  She never mentioned having had a c-section, regardless of the numerous intakes we’ve done over the years.  This week she had a new complaint which was a result of a new workstation.  But, it made me wonder . . .

After asking some very pointed questions, I discovered she had a c-section on delivery, and all the puzzle pieces fell into place for me.

The complaint she came in with was in her butt.  Her gluteus maximus, hip flexors, transverse abdominals and rectus abdominals all tested “off-line” or not functioning, while her obliques, gluteus medius and minimus were all taking up the slack of the non-functioning muscles.

After releasing the scar tissue the “off-line” muscles turned back on.  I released the obliques and glutes, then activated the abs, hip flexors and glute max and loved her reaction to feeling the best she ever has!

Both clients had the same underlying reason for their complaints, even though those complaints were very different.

Both clients must do their homework to maintain the improvement.

Is discomfort or pain part of aging?  It doesn’t have to be . . . But, that is a subject for another time.