Three recent studies add to the chorus of praise for exercise in preventing illness and improving health and quality of life.

1) Jogging is not just an excuse to wear warm-up suit.

A Danish (not the breakfast pastry) study shows that jogging improved longevity by about 6 years!  Best results were found with a moderate amount (1 – 2.5 hours a week) at a moderate pace.  While it’s possible that joggers might be more likely to be making other healthy choices, the study was very large (20,000 participants) it seems fair to conclude that jogging itself is a great option.

2) Age is just a number.

A German cardiologist coordinated a very encouraging study showing that heart patients, even over the age of 70, can benefit from physical activity. In the study, heart patients took part in cycling, walking, and light calesthenics for 2 hours and 20 minutes a week. Maximum benefit was seen after only four weeks on this program. The group that exercised showed lower levels of inflammation, increased muscle strength, increased oxygen intake. The researchers concluded that all heart patients, regardless of age, can benefit from exercise.

3) The body and the mind are integral partners.

Higher levels of daily physical activity are associated with a decreased risk of Alzheimer’s disease, new research suggests.

Tags: alzheimer's, exercise, jogging, seniors
Filed under: Exercise

Taking good care of yourself is your number one priority during pregnancy. There are always jokes about eating for two, but you are also sleeping, exercising, and de-stressing for two. Pregnancy is a normal part of the cycle of life, and by learning the best ways to take care of yourself, you will feel more confident and relaxed as you approach the exciting delivery day.

In olden days, women were treated as fragile beings and pregnancies were often treated with excessive and restrictive precautions.  Nowadays, we sometimes swing to other extreme.  The woman, whether working outside the home, or as a stay-at-home mom, can feel pressured to overdo.

Massage therapy can be an invaluable part of your self-care program.  Most women choose to wait until the second trimester to begin their massage. Find a licensed therapist with prenatal training. A massage therapist without this specialized training will most likely give you a light massage that does little to help with the aches and pains you are having. You’ll also want to discuss your pregnancy progress just to make sure that you and your massage therapist are on the same page with all the changes that are happening. This will ensure that the therapist can take the best possible care of you.

Your prenatal massage will be similar in many ways to other massages you may have had, but there will be some important differences. You will likely be laying on your side, with several pillows placed for maximum comfort and modesty.  Your massage will also likely include some stretches to release pressure from the changes in posture and balance that you are experiencing. The massage will be primarily soothing, with some extra attention to the hips and other areas that take more stress during pregnancy.  Feel free to drift off during the massage – it will likely be the most peaceful moment during your day.

Be sure to tell your therapist of any challenges you may be having.  Because of the increased flexibility (that will come in handy when you give birth), there is an increased chance for discomfort such as sciatic or sacro-iliac pain.

Getting ready for a new baby is a lot of work, whether it’s your first or you have older children. Taking the time to de-stress may be the most important thing you can do for yourself.  Almost every single body function works better when we lower our stress level. Studies have shown that stress hormones affect the baby before birth, and can sometimes lead to long lasting health problems.

And don’t forget that after delivery is also an excellent time to plan massage sessions.  After all the excitement of childbirth, the care and feeding of the new baby poses a different challenge to your sleep habits, your posture, and let’s face it, a challenge to all of your routines!  After a normal delivery, it is safe to receive a massage as soon as two days after delivery.  If in doubt, ask your doctor.  Before, during, and after pregnancy – there are plenty of healthy reasons to get a massage!

by Marcia Smith with Annie Henson, doula and instructor of Prenatal and Infant Massage trainings at the Pittsburgh School of Massage Therapy.

Tags: pregnancy massage, prenatal massage
Filed under: Uncategorized

Filed under: Uncategorized

Filed under: healing injury and inflammation with massage, Sports massage

Numbness and tingling symptoms in the hands is often a sign of nerve entrapment in the arm or shoulder from tight muscles, swollen tendons, and poor working posture.  Pay attention to the warning signs. If the condition progresses, it can lead to pain, weakness and disability.  Take care of yourself now and avoid unnecessary pain and even surgery. Call me with questions or to set an appointment.

Causes of nerve entrapment:

1)      Poor working posture and ergonomics, at the desk or driving in the car. Have a professional observe you at your desk to spot any habits that might lead to trouble.

2)      Failure to take breaks, change positions, and stretch during the workday.

3)      Poor posture when sleeping – some people habitually bend their wrists or elbows, or contort their shoulders or neck while sleeping. This will catch up with you eventually.

How can you tell which nerve or nerves are involved?

1)      Carpal tunnel syndrome affects the thumb side of the hand, and involves the median nerve and the finger/wrist flexor muscles and tendons.

2)      Cubital tunnel syndrome affects the pinky side of the hand, and involves the ulnar nerve at the elbow (leaning on the elbow, chronically flexed elbow)

3)      Thoracic outlet syndrome affects multiple parts of the arm and hand, and involves the whole nerve and blood vessel bundle (brachial plexus) at the neck or under the pectoral muscles.

4)      There are other less prominent entrapments in the arm and forearm that can also contribute. The more entrapments the faster your symptoms will progress.

Prevention/Treatment

1)      Change your posture and ergonomics – body awareness training is an option.

2)      Stretch and exercise.

3)      Massage and chiropractic.

         Massage can help release tight muscles and calm swollen tendons that are compressing nerves.

         Also, and equally important, massage can raise body awareness.  Awareness is the first step to improved posture and more relaxed and easy muscle function even while working.

People at Risk:

1)      People hunched over their computers. 

2)      People who drive a lot.

3)      Folks complaining of numbness & tingling in the arms and/or hands.

4)      Anyone who does a lot of typing, reports, data entry, etc.

Tags: carpal tunnel, cubital tunnel, numbness, pins and needles, thoracic outlet
Filed under: carpal tunnel and other syndromes, nerve entrapment, preventi

How to Choose a Massage Therapist:

Finding a good massage therapist who suits your needs can be challenging.  Here are a few tips and things to keep in mind if you are searching for a quality therapist.

First of all, you need to find a therapist who is licensed and insured.  These show that the therapist is approaching massage as a profession, and that they are taking continuing education to keep upgrading their skills.

Being licensed doesn’t guarantee skill or training, so you want to look for someone who has a certificate of professional training as well as advanced trainings in any modalities they are advertising. For instance, 8 hours of training in Reflexology does not make you a Reflexologist. 

Other good signs that the therapist is a quality professional include:  helpful brochures, cards, and/or a website, membership in a professional organization, and professional attire.

But perhaps most helpful is to get a personal recommendation from someone you know. If you don’t have a personal referral, look for testimonials on the therapist’s website, on online reviews such as Angie’s List or Google Places.  Angie’s List reviews are perhaps the most reliable, since only members can place them, and the process in creating a review is thorough in order to insure credibility. You can also contact the Pittsburgh School of Massage Therapy at 412-241-5155. They keep a directory of graduates who are throughout the tri-state area.

Be prepared with your questions when you call for an appointment, and you can get a good sense of the professionalism and personality of the therapist, and whether you think you’ll be compatible with them.

Once you’ve arrived at your appointment, make sure you let the therapist know everything about your health and any preferences you have for depth of pressure, room temperature, musical choices, allergies to oils or lotions, and so on.  Be sure to speak up during the massage if you need the therapist to make any adjustments to any of these variables.

The bottom line: If you’ve done a little homework, Congratulations!  You’re likely to enjoy a very good massage session that is relaxing and therapeutic.

Tags: finding a massage therapist
Filed under: massage and wellness

This is a brief overview of foot concerns and care. Please call me with questions on how massage can help your foot issues!

The human foot and ankle is a complex structure containing more than 26 bones, 33 joints, and more than a hundred muscles, tendons, and ligaments. How the feet function affects the whole body.

According to Reflexology theory, the feet are a map of the whole body, and you can treat the whole body by treating the feel.

A)     Things that can cause trouble:

1)      Foot structure (high arches, flat feet, etc), tight calf muscles.

2)      Shoes – too small, stiff, or tight. High heels. Unevenly worn soles.

3)      Overdoing it, working or playing on hard surfaces

4)      “Weak ankles”  – some combination of loose ligaments and/or weak calf muscles.

B)      A few things that can happen:

1)      Plantar Fascitis  – causes include high arches, over use and poor support.  Symptom – sharp pain, worse in the morning, felt in the instep and towards the heel.

2)      Shin Splints – causes similar to plantar fascitis, also muscle imbalances.  Symptom: pain along shin bone. Can be confused with a stress fracture.

3)      Neuromas – causes include tight shoes or narrow spaces between foot bones. Symptom: feels like a sock or something is rolled up under the ball of your foot.  Irritates the nerve.  Important to address right away before it gets too severe.

4)      Ankle sprains – muscle and/or  ligament weakness

C)      How to prevent and heal:

1)      Protect (wear shoes that are right for you)

2)      Stretch & Strengthen (yoga and other exercises)

3)      Massage – both calves and feet.

Tags: Feet care, foot problems
Filed under: massage and wellness, Uncategorized

Massage Therapy and the “Health Pyramid”

Did you see Jamie Oliver’s Food Revolution on television recently? As a professional chef and father of several children, he is campaigningto educate people about the food that children are being served at school and how it can be improved.

In a dramatic display, he showed how much sugar the children of Los Angeles consume JUST in flavored milk, JUST in one week.  That amount filled a school bus to overflowing.  I think he said that 75% of the milk consumed by school children in the U.S. is flavored milk – the equivalent of eating a candy bar with your milk.

We know that our actual food intake compared to the recommended “Food Pyramid” sometimes gets a little upside down or boxy at the least.  Sometimes we don’t get those fruits and vegetables at every meal.

The same thing happens with our health pyramid. At the bottom, the things we should be doing a lot of: good food, relaxation, physical activities we enjoy, building good relationships, getting massage, acupuncture, chiropractic, and other wellness care.

At the top, things we do to manage symptoms: such as take over the counter medications.

In the middle: appropriate use of the medical system for check-ups, and medical measures to manage and address moderate to serious issues.

The great thing about keeping the food pyramid or the health pyramid in balance is that by doing so we can both enjoy life and be more productive. 

It occurred to me that massage therapy is like the fruit in the food pyramid.  It is enjoyable, and regular consumption is excellent for our health. I hope no one would suggest that eating fruit is self-indulgent or a luxury just because we can “live” without it (though I’ve seen people do it.)  At the same time I propose that massage therapy – at some regular interval – is an excellent building block to great health. Just like art, music, and sport – one can survive without these joys of life, but why would you want to?

Tags: food pyramid, health pyramid, massage for wellness, wellness
Filed under: massage and wellness

Here’s the funny thing – blogs get spammed! I just deleted over 200 spam comments posted to my blog in the past week. With that volume, I can’t look to see if there are any valid comments. So if you’d like to comment, please let me know so I don’t delete yours!
thanks
Marcia

Filed under: Uncategorized

Pain in the Neck?
I was sitting in a waiting room recently and noticed how many people were bent over their mobile devices. With the popularity of these addictive gadgets we have added yet another cause of neck pain to our modern lifestyle. Working at a computer is probably number one, contributing to the nearly universal habit of forward head posture.
Another common cause is whiplash – usually acquired in that other modern convenience, the automobile. And then there is “sleeping wrong” – it’s not that we suddenly forgot how to sleep. More likely we did something else to stress the neck, and then slept on it and awoke to stiffness and pain.
That’s where you come in – to get a massage. Working on the neck is one of my favorite techniques because so many people suffer from tight and stiff and injured necks, and massage can give so much relief. In fact, I think the neck work is so important that I am currently doing a 35 CEU study of the neck with 3 fellow therapists, using the Dr. Ben Benjamin orthopedic training DVDs.
I hope your neck is pain free, but if it’s not, give me a call!
Of course, there are other things you can do for your neck pain, but seeing your PCP is probably not the most helpful. You may get muscle relaxers – a not too great way to attack the symptoms without addressing the cause of your pain.
Chiropractic and physical therapy are much better. I have had great experiences with both. Some people have had not so good experiences with practitioners. Make sure you get a good recommendation. Make sure your practitioner is listening to you and not having you do anything that you are not ready to do.

Special Offer from Chiropractor Dr. Chris Powell
I have recently started a partnership with Dr. Chris Powell of Wellness Pittsburgh in Regent Square where we offer discounts to each other’s clients. Just mention me and receive $50 off a new patient visit. Dr. Chris is skilled in a variety of techniques to address the needs of a variety of patients, and he is a great listener.
Like massage, chiropractic is a great tool for wellness. By preventing and correcting interference to the spinal nerves, chiropractic helps keep ALL of our body systems functioning at their best.

www.wellnesspittsburgh.com 412-243-9355

Tags: chiropractors, neck pain, stiff neck, whiplash
Filed under: Uncategorized