Massage has the potential to attenuate the inflammatory process, facilitate early recovery, and provide pain relief from muscular injuries.
Massage can also lower the levels of a stress hormone called cortisol, may reduce blood pressure and can also reduce the production of inflammatory cytokines. All these contribute to lowering inflammation. Massage can also uplift your mood by increasing the level of the happy hormone called serotonin.
Swedish massage
Long, fluid stroking of the skin, muscles, and tissues helps reduce muscle stiffness and joint soreness.
Deep tissue massages are used to break up scar tissue and break down muscle adhesions (the “knots” that we feel in our muscles are muscle adhesions, which are bands of rigid and painful muscle tissue). These knots can inhibit our circulation and cause pain and inflammation.
Feb. 1, 2012 -- There may be more to love about massage than just the "ahhhhh." A new study shows that kneading muscles after hard exercise decreases inflammation and helps your muscles recover.
If you have inflammation of any kind massage to the area will further aggravate the situation. Massage increases blood flow. If you have high blood pressure that is not under control, the increased blood flow that is a result of massage therapy may cause problems.
Muscles knots can cause aching sensations and pain in your muscles and joints. When you touch a muscle knot, it may feel swollen, tense, or bumpy. It could also feel tight and contracted, even when you're trying to relax, and they're often sensitive to the touch. The affected area may even become inflamed or swollen.
You should also hold off on deep tissue massages if you're pregnant. Gentler types of massage, such as Swedish massage, may be a better option. If you have an open wound or skin infection of any kind, you'll need to reschedule to avoid developing a new infection or making an existing one worse.
For acute inflammation, rest, ice and good wound care often relieve the discomfort in a few days. If you have chronic inflammation, your healthcare provider may recommend: Supplements: Certain vitamins (vitamin A, vitamin C, vitamin D) and supplements (zinc) may reduce inflammation and enhance repair.
Side effects associated with massage therapy are rare. However, they can include nausea, headaches, soreness in the muscles being massaged, bruising or bleeding in some cases, fatigue, dizziness, mental/emotional discomfort (anxiety), fainting, and skin irritation.
To reduce inflammation fast, limit your intake of sugar and processed foods. Perhaps, more importantly, though, pursue exercise, stress-reducing behaviors, a good night's sleep, and a diet full of colorful, anti-inflammatory foods.
Omega-3 fatty acids
Omega-3 fatty acids , which are abundant in fatty fish such as cod, are among the most potent anti-inflammatory supplements.
These are areas of the body where deep, sustained pressure should be avoided because of the structures that lie beneath. Those areas are the anterior and posterior triangles of the neck, suprasternal notch, sternum, axilla, spinal column, umbilical area, inguinal triangle, popliteal fossa, and the antecubital fossa.
Massage is like exercise: It forces blood into your muscles, bringing nutrients and removing toxins. This process can temporarily increase inflammation (the healing response) to areas that the body feels need attention. This inflammation can bring discomfort.
To get maximum benefits from your massage, schedule your massage when you are less busy. For instance, you can go for your massage in the morning before reporting to work, during your lunch break or in the evening, whichever works for you.
How does trigger point release (or therapy) work. Trigger point releases relax your muscles and reduce pain by disrupting the core positive feedback loop. This can be done at any of the stages. For example, massage will help relax the muscles, and increase blood flow which helps remove waste products.
Massage therapy helps treat knots by increasing circulation and improving blood flow, which loosens stiff muscles and relieves tension.
Injuries from overuse, heavy lifting or repetitive motions. Poor posture, which often results from a sedentary lifestyle and lack of exercise. Tension from mental and emotional stress. Direct injury such as a break, strain, tear, twist or strain.
Tell the therapist if you have these conditions
Contagious skin conditions (boils, warts, or herpes) Other skin conditions (burns, rashes, or sores) Circulatory system issues (high blood pressure, varicose veins, or stroke) Digestive system issues (ulcers, irritable bowel syndrome, or colitis)
There are also some medical contraindications that a massage therapist should have a client get a physician's approval before attempting massage. Important medical contraindications include cardio-vascular conditions, high blood pressure, cancer, diabetes, and pinched nerves, to name a few.
Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa).
Practice makes perfect, at home or eating out
More good news: Making a few changes — like choosing whole grain breads instead of white bread, or adding a few fruit servings — can start making an immediate difference, though it may take up to six weeks for some people to see a significant change.