Beat the recordbreaking heat by scheduling a massage in my air-conditioned Gresham location.

One hour massage only $45 (save $20)

90 minute massage only $60 (save $25!)

call 503-665-6941 or 360-241-3490 to schedule.

(This offer expires at the end of the day, Wednesday, July 29)

When tissues are exposed to stress, such as a sprain/strain, burn, or pathogen, the inflammatory response kicks in to minimize further damage and/or spread of infection. Blood and immune cells are sent to the site quickly, but aren’t allowed to leave quite so easily, and swelling results. Muscles contract into spasm to prevent further injury (“muscle splinting”), and the overall result is discomfort and loss of function.

In our more primitive days, this response served us well. Living on the land, we couldn’t just run to the doctor for surgery or pills. We didn’t have access to splints and bandages, let alone antibiotics. But now, we are used to a higher quality of life, and want to return to our normal living activities quickly and comfortably. We want to minimize the inflammation and speed healing.

As we move from the acute stage of inflammation towards healing, changes are taking place. White blood cells are drawn to the site to kill remaining pathogens as well as to digest dead or damaged cells. This is the stage where pus is formed, though it is usually contained by connective tissue, and you may not even realize it’s there. Collagen-producing cells (“fibroblasts”) are also coming to the site to bring damaged tissues back together and fill in any gaps. At this stage, the new tissue is still rather delicate, and can be easily reinjured. Eventually the fibers increase, becoming stronger. At this stage, depending on the type of injury, massage, physical therapy, and other treatments can help these fibers align in the direction of forces put on it (as opposed to their normal random criss-crossing pattern), which will reduce any restrictions in movement of skin, muscles, or ligaments that can lead to a more permanent loss of function.

The healing stage begins about a week after the injury, and can last from 2 weeks to 2 years, depending on a number of factors, including the general health of the injured person. There are a number of things you can do to shorten healing time, and maximize the quality of the new tissue. Two of the easiest are eating well, and getting adequate sleep.

Many people don’t realize it, but most of our healing takes place while we sleep. Growth hormone, which directs the cells to reproduce, is secreted in the greatest amounts while we sleep. Good, quality, uninterrupted sleep is what you are after. Retire before you are exhausted, if possible, and sleep usually comes easier. Aim for 6-8 hours per night. If you wake refreshed, and not groggy, you are getting good sleep.

(As a side note, many people in our society are chronically “stressed out” or anxious, with high levels of stress hormones like cortisol, that make it difficult to relax and sleep well. Massage has been shown to reduce these hormones, as well as create a general sense of well-being, and is beneficial for insomnia.)

Eating good food may be difficult as well, as we get so many conflicting messages about what to eat and what to avoid. As a general rule for healing, aim to eat foods that are unprocessed, or minimally so. Good quality proteins like fish give your body the “stuff” it needs to create new cells. Fish is also high in Omega-3 fatty acids, which have been shown to reduce inflammation and pain. Vitamin C and other anti-oxidants, found in many fresh fruits and vegetables, has long been believed to speed healing.  Berries, leafy greens, apples, and onions are all great choices. Many of these contain quercetin as well, another phyto (“plant”)-chemical that studies say is a great weapon against inflammation (including mild allergic reactions).

Common spices have been studied, and found to have anti-inflammatory properties as well. The most notable are ginger, tumeric, garlic, and cayenne (and other hot) pepper. Some of these are available as supplements as well, but try to add them to your food first, as large quantities of these medicinal spices can have adverse effects in some individuals. (I recommend talking to a medical or naturopathic doctor, herbalist, licensed acupuncturist, or dietitian before using supplements.)

Experts warn against excess sugar, processed foods, and red meat, as these can increase acids in your body that irritate tissues and increase inflammation.  Arachidonic acid is a notable example. Processed meats like sausage, ham, and bacon often contain nitrites as well, which have also been shown to increase inflammation and have a detrimental effect on health.

Remember, the most important fluid your body needs is water. Water is in and around every cell in our body–lubricating joints, carrying waste away, and bringing nutrients in water-rich blood. Experts disagree on how much water one should drink, and what types of beverages “count” as water (ie: alcoholic and caffeinated beverages can be dehydrating), but in general, drink when you are thirsty, and choose plain water, high quality fruit juices (beware excess natural sugars), and herbal infusions.

Never hesitate to talk to your therapist about pain you are feeling. One of our greatest goals is to decrease pain, and increase health. Massage may not hold all the answers, but therapists usually know a team of people who can work together to get you feeling better!

Links to more information:

General anti-inflammatory dietary info:
http://www.bellaonline.com/articles/art42651.asp
http://nutrition.about.com/od/dietsformedicaldisorders/a/antiinflamfood.htm
http://nutrition.about.com/library/blinflam3.htm

Specific herbs/supplements:

http://nutrition.about.com/od/phytochemicals/p/quercetinprofil.htm

http://www.bodyandfitness.com/Information/Herbal/Research/ginger1.htm

http://www.usaweekend.com/02_issues/021110/021110eatsmart.html

http://www.ncbi.nlm.nih.gov/pubmed/16117603

http://www.mountainroseherbs.com/learn/ginger.php

http://www.mountainroseherbs.com/learn/turmeric_root.php

Many of my clients are coming to see me with acute or chronic injuries, and have expressed concern about taking prescription or over-the-counter pain medication or anti-inflammatories, and are hoping massage can help reduce or eliminate the use of these medications.  My short answer is “maybe”. The long answer I will hope to explain in this and the next few posts.

The first thing to consider is the signs and symptoms of inflammation, and the second is whether the inflammation is chronic or acute. Third, I look at whether the inflammation is systemic (throughout the whole body) or local (at the site of an injury, for example). If I cannot safely treat a client exhibiting signs of inflammation, I refer them to their primary health provider, or ask for permission to talk to the provider directly.

The classic signs of inflammation are:

• swelling
• heat
• redness
• pain
• restriction of joint movement/loss of function

These are most evident when we have a sprain (usually local), or arthritis (local or systemic). Many of these signs are caused by chemicals like histamine and leukotrienes which are also important factors in allergic response. These chemicals are manufactured and released by the body in response to cell damage, heat, bacteria or trauma, and are an important part of triggering the immune system to get the bad stuff out (bacteria, etc.) and the good stuff in (increasing blood flow to increase nutrients for healing, for example). As a result of the increased blood flow and lymphatic (immune cells clearing out waste) activity, we see swelling and restriction of movement if inflammation is at or near a joint.

Although this natural body response isn’t fun for any of us, in the acute stages (within the first few days of the injury or infection) it actually serves a purpose. The pain, swelling, and restricted movement help to keep us from further injuring the site, or from moving blood too quickly through the area, which can spread an infection. Where we, as owner-directors of our bodies, may need to step in is when the swelling or pain becomes too great or lasts too long. This is where self-treatment or massage treatment can help.

RICE is the first step in treating inflammation.

• Rest: keep from using or moving the affected area
• Ice: mediates excessive blood flow, thereby reducing heat, pain, and swelling
• Compression: a gentle bandaging of the area, for example, can also keep the swelling down and restrict blood flow
• Elevation: prop the affected area above your heart level, if possible to further decrease blood flow and swelling

Should you seek massage care with acute, local, inflammation, your therapist should avoid the actual area that is inflamed, and will not perform massage if inflammation is due to infection or certain conditions. Massage techniques at this stage focus on techniques that decrease swelling and reflexive techniques (including massaging the opposite limb) to relieve pain and facilitate healing. Your therapist will most likely use ice or cold hydrotherapy as well. Other goals include treating muscles that could be working harder while you avoid moving the injury. Muscles directly involved in the injury will likely not be treated as any spasm present is “splinting” or  helping to keep the injured site immobile.

In a few days, some healing has taken place, and the sub-acute stage begins. At this stage more direct work begins, gently, to prevent scarring that can lead to decreased function down the road. The therapist may begin to move the affected joint to help move fluid and increase mobility.

From here, we can move into healing and repair, or develop chronic inflammation. (More in the next post!)

I will be providing Chair Massage again at SisterSpirit’s PaganFaire. This year, I’m charging only $10 for 15 minutes of massage.
I will also have my appointment book and gift certificates there, so if 15 minutes isn’t enough, you can sign up for a full session right away!
I will be accepting cash and credit cards this year, and I look forward to seeing you there!

I recently discovered a website with some informative podcasts. The site is affiliated with a book, Unbreak Your Health, which I don’t know much about, but the podcasts are interesting and well done.

My favorites, of course, are the massage & reiki casts. Please check them out at: http://www.unbreakyourhealth.com/podcasts.htm

Let me know what you think!

Mae

You had a great massage yesterday and slept like a baby last night. So why did you wake up feeling achy and maybe a bit groggy? The short answer–no one really knows for sure. But a professional massage can be like a workout for your muscles. Muscles are stretched, fibers are realigned, and, especially with focused work, scar tissue is broken down. While all of these actions contribute to healthy muscles and increased range of motion, some breaking down of tissue occurs, so that more functional tissue can take its place. In this respect, massage is much like a good workout.

So what can you do to maximize the feel-good aspects of massage, while minimizing the wincing? First, try to schedule your massage so that you can relax for the rest of the evening. Take a warm bath with epsom salts to soothe and replenish muscle tissues. Do some gentle stretching or take a leisurely walk. And while the debate rages on about the need to drink water after massage “to flush toxins”, it certainly can’t hurt to drink an extra glass or two.

Above all, communicate with your therapist. If you are sore for more than two days after your massage, you may be getting work that is too deep or intense. Let your massage therapist know if you feel they are working you too strenuously. Also let them know if you experience excessive soreness after a session. They will be sure to tone it down next time, and may have other great suggestions that will have you feeling better in no time.

A bit of soreness is common, especially if you are new to massage, or receive massage infrequently. But remember “no pain, no gain” is usually not true. Don’t suffer unecessarily. Talk to your therapist, and follow their suggestions for home care.

Even though last night I saw some 80+ degree days coming up in the forecast, here today I’m feeling cold. I may even break down and buy the first bag of stove pellets–a move I have been putting off, since it would be like admitting defeat to the ever-spinning wheel that changes the seasons.

Don’t get me wrong, I do like fall, after all, that’s when my favorite holiday–Halloween–happens.  It’s the cold grey sky I can do without. I like bright sunshine, and warmth on my skin, and wearing sunglasses, and not driving home from work in the dark (yes, it’s already happening!). Driving home in the dark gives me the feeling that my day is completely over. At least when it’s still light outside, I feel like, “Wow! I could fire up the BBQ, turn the compost pile, and get some weeding in before I feel like it’s time to go to bed.” That doesn’t always happen in fall.

Well, on to the positive things! Like the topaz and garnet colored leaves on the ground (and, no, I don’t feel like I need to rake them–not today, or tomorrow. Maybe in January when I get stir crazy.). Or putting on a hat that I crocheted in bright colors. Or settling into a nice warm bath (which I don’t even think about in summer! Bathing happens in pools, lakes and rivers in the summertime–haha).

So, until we get those hot days this weekend–Summer’s last gasp–I’m going to haul home a bag of pellets, start the warm orange glow of my stove, and fill a tub with hot water and some warming herbs like ginger and cardamom, and maybe even a drop or two of black pepper essential oil, and revel in the changing of the seasons…

For a limited time only, I am offering my body scrub treatment with products by Sensaria.

I have available a Mango Salt Scrub & Body Butter treatment or a Green Tea Salt Scrub & Body Butter treatment.

Green Tea is protective, soothing, and slightly astringent, while Mango Oil is especially conditioning and softening to skin.

Both treatments gently exfoliated dead, dulling skin cells and restore essential minerals to give skin a healthy glow.  The body butters contain Shea & Cocoa Butters as well as nutritive botanical oils to deeply moisturize skin and protect against signs of aging.

Both smell wonderful as well!

Please call 971-645-3217 or visit my website to schedule your appointment today!

I am pleased to announce that I have added online, real-time booking to my website.

This is exciting because, as some of you may have experienced, I have no receptionist, I’m a one-woman show! (and therefore, sometimes hard to reach)

Now you can go to my website here and book your appointment 24 hours, 7 days a week–from 1 to 45 days in advance! (Please call for same-day availability.)

I have moved my practice to Finlandia Spa, located at 4715 SE Belmont St., Portland, OR, 97215.
You will love the new location. Quieter, more relaxing, and each room has a private hydrotherapy tub for luxurious whirlpool bathing!

For your convenience, it is located on the #15 Belmont Tri-met line as well.

To celebrate, I am offering a special. One-hour Swedish Massage with a 15-minute herbal whirlpool soak for $70! (You save $10.) Upgrade to a 90 minute massage for $15 more, and your soak is essentially free!

I have prepared a selection of blends, including “Lavender Rose”, “Muscle Mender” (including Peppermint, Sage, & Thyme–men love it!), and “Energizing Citrus” (with Green Tea, Rosemary, & Lemongrass). All include aromatic Epsom salts for happy muscles and happy minds.

If none of these appeal to you, let’s talk about a blend that does! (requires at least 24 hours notice)

Call 971-645-3217 to schedule your appointment today!
(and check out my new website: www.elementalenergymassage.com )