Massage And Fibromyalgia

What is Fibromyalgia?

Fibromyalgia is a condition in which people experience widespread pain throughout their body. This achiness presents itself on known points called Tender Points (not to be confused with Trigger Points). The symptoms, including generalized muscle pain, affects 2-6% of the adult population, primarily women. Symptoms can be aggravated by overexertion, lack of exercise, stress, depression, anxiety, lack of sleep, and extremes in temperature. People who suffer from Fibromyalgia are often told to exercise when their energy levels are high, focusing on improving posture, stretching and increasing endurance. They are also encouraged to listen to their body for signs of pain and fatigue and to alter their lifestyle accordingly. Exercises like walking, swimming and yoga are encouraged.  

So how does massage help?

There are a few ways in which massage therapy can help manage the pain of Fibromyalgia. When we are stressed or anxious, it is common to hold tension in places like your shoulders, neck and hips. Spending some time on the massage table will create a safe and relaxing space where you can learn to manage the stresses in your life and let go of that tension. Massage therapy is also known to release neurotransmitters such as serotonin (the happy ones) and decrease levels of cortisol (the sad ones). Once we get your body to relax, skilled RMTs are able to find specific areas of tension, or trigger points, that can be released, leading to better circulation, increased mobility and decreased pain. There is evidence found in a Swedish study suggesting that massage therapy can decrease the levels of myoglobin in the blood stream, which is a protein thought to be leaking out of muscle tissue contributing to increased levels of pain. Additional studies show that massage therapy can decrease stiffness and improve sleeping patterns in sufferers, helping you to reach a deeper, more restorative sleeping pattern, one necessary to rebuild and heal tissues.

Where do I go from here?

At Bloom Therapy we treat many clients with Fibromyalgia with great results. If you are interested in trying massage therapy as a treatment, we suggest that you begin with a 30 minute session to see how your body reacts. This syndrome varies widely between individuals and we want to make sure we don't overwork and fatigue your muscles. From there we can work up to a 60 minute treatment reaching towards sessions once a week.  Each treatment is individualized and based on how you are feeling that particular day, leaving you in full control. Communication is key in a treatment for Fibromyalgia. Our aim is to improve your quality of life by decreasing pain levels, increasing mobility and decreasing feelings of anxiety and depression. If you are ready for a restorative nights sleep, book and appointment with us today. Still have questions? Feel free to give us a call!

Massage And Grief

As Massage Therapists we support individuals through many different hurdles throughout their lives. Dealing with a new born, a child acting out at home, a fight with a spouse, a personal health scare or the death of a loved one, to name a few. No, we are not psychologists, but we are human, and we are fantastic listeners. Sometimes that's all one person needs. Someone who is uninvolved in the rest of their lives who they can talk openly and honestly with, without fear of judgement. I have had many regular clients who have come in, shoulders slumped, breathing shallow and energy lacking, people who I know well enough to read their signs, who are finally able to open up and share their grief. I have heard of grandfathers, brothers, daughters and husbands passing. A friend who has been diagnosed with cancer. A husband who has lost a job. Many times the clients sharing their stories are considered to be the Strong One, the one people depend on. They have not yet had the chance to deal with their own sorrow. Other times it has been months and their support system has moved on while their grief still feels raw.  There have been times where I have held and hugged them. Times where my hands stilled to allow them the chance to release their emotions. Many, many tissues passed around. 

Beyond listening, we have the privilege of healing through touch. Helping you to open up emotionally and physically. Think of the last time something devastating happened to you. My guess is that you were curled up in a ball, shoulders hunched, protecting your heart. People would give you polite hugs, but you barely felt them. They were scared to get too close, to ask too many questions or to see you cry. On the table we are able to reveal those deeply buried feelings, to let them out and give them a voice. We are able to open up your chest and free your heart from its burdens. We can support with our hands. And most importantly we can help you feel whole, valued and worthy again. Slowly we can pick up all the pieces and rebuild. We can't take away all the pain but we can surely help guide you on the path to healing.  

I had the honour of giving my Aunt her very first massage only months after losing her husband, my uncle. She was grieving, tears were shed and fears were verbalized. It was a challenge I was confident I could handle. We communicated throughout the treatment to make sure she was always comfortable and talked about different pain points, physically and emotionally. By the end of the massage I think we both felt a sense of healing, I know I did. I was reassured the next day when I received a text message from her. Now I could have just taken this message and posted it on our Testimonials page, but I think it deserves more than that. She put into words why I am so passionate about Massage Therapy and reassured me that I was on the right life path. With her permission, I will share her experience with you. 

"Kristy, I wanted to make sure you understand the impact you had on me by providing my first massage treatment. I was concerned about my body weight but you were non-judgemental and only made me feel beautiful. This was important to my comfort level, but it also reminded me of how Ron used to make me feel because he saw past the weight and always see me as the 97 lb. girl he married. Your touch also made me realize how much I've missed being touched since Ron died. Your beautiful space, the wonderful music, the peacefulness you provided me on Sunday has stayed with me still and I'm so grateful. I'm looking forward to my next massage now that I realize how professional and compassionate a massage therapist has to be to provide such an uplifting experience."

I am so proud of her coming to see me and sharing her experience during such a vulnerable time in her life. It still brings tears to my eyes when I read it as I am so grateful to have been given the chance to affect her so deeply, especially someone I love so dearly. While this may have been her first massage ever, it took an enormous amount of courage for her to come in. I love this. And I love taking on brand new clients, shifting them from terrified to empowered. But this is also one reason I encourage clients to come in for regular massages. You never know when you will be hit with tragedy. It is already difficult trying something new, but when you are grieving it seems impossible. If you have built that relationship of trust with your therapist, that fear fades away and you will benefit so much more from your treatment. 

I challenge other massage therapists reading this to remember compassion, acceptance and gratitude. Compassion for people whose whole story you will never know. Acceptance for all body types and viewpoints. Gratitude for having someone trust in you during a time where they feel trapped and vulnerable. We are placed in a position of power and there are so many amazing ways we can use it. Never underestimate the power of touch. 

Thank you from the bottom of my heart to all those who have shared their story and their grief with me. I am honoured to have been a part of your healing. 

Kristy.

Avoid Back to School Burnout - A Teachers Guide.

We all know its coming, you can feel it in the air...and the lineups at Staples. The glorious, holiday filled summer is coming to an end. That means one thing. Back to school. Lesson planning begins, the students pour through the doors and you are learning a whole new set of names. You have to decide if you want to coach the basketball team, volunteer for the drama production and supervise the school dance. On top of all that you have marking, report cards, project planning and parent teacher interviews. It is not an easy job and we commend you for taking on the challenge and raising our youth to be stellar and contributing citizens. Although everyone gets super jealous of your summer holidays, we all know that Teachers deserve a couple months off during the year to recharge and reconnect with their families. But you don't have to wait until the summer to refuel and focus on yourself. All it takes is a few minutes a day and some good planning skills throughout the year. Here are a few pointers on how to avoid burnout. 

1. Acknowledge your passion. You are teaching for a reason, because you love it! If you didn't love it you wouldn't be there. You love seeing your students progress and having the chance to work with the one group of people who have the most potential in the world. Remind yourself of this daily to fuel your days. 

2. Ask for help. Teachers are givers by nature. You want to solve everyones problems yet you resist any offers of help that you may receive. Asking for help is not a sign of weakness. It is a sign that you know your limits and only want to give your best work.  

3. Learn to say No. It is too easy to say Yes to every request. You feel guilty when you say no, like you are letting everyone down. Before you know it you have no room in your schedule to eat your lunch.  Remember that every Yes you say is a No to something else. Choose wisely. 

4. Actively Manage your Time. If this means scheduling in dinner with your spouse, or reading a book or going for a walk, then write it down and stick to it. If someone asks you to take on a new task, it is a simple sorry, I already have plans. If you don't schedule it, it will be pushed aside and forgotten. 

5. Exercise. The effects of exercise on the body are widespread. It decreases stress levels, promotes better sleep, sharpens your mind and prevents injuries.  Find what works for you and incorporate it into your lifestyle on the daily. 

6. Manage Stress. This is a big one. If you don't recognize your limits you won't make it through the year without a breakdown. This year lets avoid rocking back and forth, huddled in a ball with tears streaming down your face wondering how you are going to face your students for another 4 months. Learn to meditate. Book regular massage. Start kickboxing. Whatever your jam is, commit to it and plan ahead for it. 

Teachers are so important to every community and it seems as though they are being handed more and more responsibility each year. It is a tough job. But, whether you believe it or not, you deserve to put yourself first often. If you are not the healthiest version of yourself how can you expect to perform to your full potential. We love teachers at Bloom. We love giving you the space to talk about your daily challenges or simply allowing you to bask in the studentless quiet of the treatment room. We love to see your shoulders drop away from your ears at the end of the treatment and hearing how your headaches seem to be disappearing. We challenge you to take this year and make it yours. Schedule your self-care in advance and feel the benefits all year long. 

Kristy

The Power Of Breath

Often people come in for a massage with a “No-Pain, No-Gain” mentality. While this seems to be a common theme, it is often counter productive when looking to relieve muscle tension. While having a massage, you definitely want that deep sensation that lets us know we are hitting the right spot, but make sure you check in with your breathing. If you find yourself catching or holding your breath, this is your body’s way of telling you that there is too much pressure and too much pain. Not only is this usually accompanied by a tensing up of the muscle that is being worked on, but it also stifles the necessary oxygen supply necessary to flush out metabolites while keeping the nervous system in stress mode. So don’t be afraid to tell your massage therapist if the pressure is too much and you need to adjust it to your personal comfort level, and remember to keep your focus on your breath throughout your treatment. 

Taking this a step further, you will want to practice using diaphragmatic breathing.  One of the biggest signs of stress and anxiety is constricted breathing. This occurs when you are taking quick, shallow breaths, becoming more dependent on the accessory respiratory muscles such as the muscles of the shoulders, neck and ribcage. These accessory muscles are meant to be used when there is a need for quick bursts of energy rather than on a consistent basis. When in a state ofoveruse during situations of chronic stress these muscles become tight and shortened, leading to a cycle of restricted breathing. 

Massage can therefore play an important role in teaching and training the body to relax and help improve breathing patterns. Massage techniques can lengthen and relax these overused accessory muscles, improving breathing capacity and letting oxygen reach the deepest part of your lungs where it can be absorbed at higher rates through the alveoli.  As an added benefit, elongating these shortened muscles can also improve your posture, leading to an expansion of the chest area, decreased back and neck pain, and a more balanced and flexible spine. If you suffer from respiratory issues such as asthma, allergies and sinus problems, then consider reaping the benefits of massage therapy and help your body learn how to relax. Once your body recognizes what true relaxation feels like, your mind can more easily recreate it, leading to a more balanced and oxygen filled life. Never underestimate the power of breath.

So what exactly are Trigger Points?

Do you ever have that chronic pain that will dissipate for a few days after a treatment, whether it be chiropractic, physio, acupuncture etc, just to have that same pain return a few days later? You could be suffering with Trigger Points! Which doesn't sound awesome but really, it is, because it is something that we can target and treat. Yay!

You have probably heard me say it before, "it is most likely a trigger point" and had no idea what I was talking about. I will often give a brief explanation on what a Trigger Point is and what I do to treat it but who wants to have a massage and listen to me rant about how amazing tigger point work is? So here is an overview of trigger points, how they affect us and what we do to treat them. I hope you are as excited as I am!

 A Trigger Point is a small contraction or knot within the belly of a muscle that, according to pain clinic doctors, is the primary cause of 75% of pain. Thats a huge number! They can cause a multitude of problems such as headaches, neck and jaw pain, low back pain, symptoms of carpal tunnel and shin splints, joint pain, tendinitis, earaches, dizziness, sinus pain, congestion, and chronic fatigue just to name a few.

Dealing with these problems over a prolonged period of time can lead to depression. This is no joke people. These are some serious chronic pain issues. Issues that you have gone to see your doctor about and most likely masked with pain killers. You have seen numerous specialists and no one seems to be able to pinpoint what the issue is. You sound crazy. You are going crazy! But don't worry! There is a solution. Unfortunately, even though there has been Western medical research done on trigger points and the evidence has been around for many years, the knowledge of trigger points is still very limited. It is not something that doctors spend a lot, if any time on in med school. So let me shed some light. 

A trigger point is a hyper-irratable contraction in your muscle tissue that can often feel like a piece of partially cooked pasta or a marble buried deep within the muscle. They emit distinct electrical signals and have been photographed in muscle tissue. They can also cause radiating pain in predictable patterns. Trigger points keep muscles both short and weak. Think about combing your hair, everything is good until you hit a knot. The knot causes this strand of hair to be shorter than the rest, attached at one end to your scalp and at the other end to the comb. You can keep pulling and pulling on the knot (ie. stretching it), but unless you deal with the knot itself you are only going to cause more damage.  This pull on the attachments can produce symptoms in adjacent joints, leading to a confusing diagnosis. You are feeling pain in your wrist which is coming from trigger points in your forearm. The knot also restricts localized circulation which perpetuates the trigger point, causing more pain and tightening. It is this pain cycle which needs to be broken. 

How do you know if you have a Trigger Point? The biggest sign is referral pain with applied pressure. The theory behind referral pain is an evolutionary one. The pain often occurs in or close to a joint which will encourage you to modify the activities that have created the problem in the first place. Other symptoms that you may notice are muscle weakness and stiffness, swelling, nausea, dizziness and postural distortions. There can be a decrease in your range of motion in corresponding joints. Your muscle may fatigue quickly and recover slowly. For example, you aren't able to type at your computer for 10 hours a day anymore or you can't turn that wrench just one more time without dropping it. There could also be popping or catching in your joints due to your muscles being short and out of balance. 

The one thing that you are going to want to do is stretch out that muscle. As tempting as this sounds, don't do it! It will only aggravate your trigger points. Because they are in a shortened state in comparison with the rest of the muscle fibres, they are already being pulled, stretched and stressed constantly. If you are not able to book an appointment for a massage, an alternative is to use a rubber ball and massage your trigger point on your own. I will be posting more on specific trigger points in future blog posts but a great resource is "The Trigger Point Therapy Workbook" by  Clair Davies. 

Now you are wondering what causes Trigger Points? There are some unavoidable causes such as a direct impact or injury, immobilization of a joint, surgery, injections or certain medications. Other causes are more within your control. Overuse and repetitive motion are often guilty and they are common in the world we live in today. Dietary deficiencies can wreak havoc on your muscle tissue. Ladies, a heavy purse can create new trigger points, especially if carried on the same shoulder. Men, a thick wallet in your back pocket can truly create a pain in the ass. And parents, a heavy backpack worn incorrectly can do just as much damage to your children. Nicotine, caffeine and alcohol can perpetuate trigger points making them more difficult to treat.  For those of you who hold on to your stress you really need to let it go! Choose your battles wisely because chronic tension and anxiety can lead to trigger points throughout your muscles. Luckily, with some lifestyle changes and learning to listen to our bodies we can create significant positive change in our quality of life. 

So how do we treat it? Well, we need to break into the chemical and neurological loop that is maintaining the locked up muscle tissue. We need to increase circulation by bringing in some fresh blood flow and flush out any metabolites that are trapped within the muscle. Then we need to directly stretch the muscle to reeducate the fibres to align in the proper direction. This can all be done with direct manipulation of the muscles using deep massage techniques and in depth knowledge of the anatomy. 

Trigger point work can be uncomfortable and sometimes painful, generating a deep aching sensation and it is immensely important that a clear line of communication is open between the therapist and the client. Pressure above your pain tolerance will do more damage than good and leave you feeling sore much longer than normal. Being able to communicate when the pressure is too deep or not quite on point will help to create an ideal treatment.  Together we will reeducate your body through breathing and teamwork to bring you closer to a state of balance and pain-free living!