Why Massage is more than a Luxury

Why is it that people often feel guilty when they take care of themselves? You book yourself a massage labelling it as a luxury, wondering if it is worth the expense just to treat yourself.  Would the money be better spent on my children, spouse, bills? What gives me the right to be so selfish? If these thoughts are running through your mind then find out what makes massage a necessity rather than a luxury.

Although Massage therapy leaves you feeling amazing, it is more than treating yourself once or twice a year to some "me-time". It is more that a back rub with soothing music. A well trained registered massage therapist can add tons of benefits to your overall health routine.  Here is a list of 5 reasons why you need to integrate massage therapy into your lifestyle.

1. Self-Awareness. If regular massage does anything, it creates a sense of self-awareness when it comes to posture, pain and productivity. Many clients come in saying "I feel great today, I just wanted to treat myself". Only a few minutes into the massage the dialogue changes, "Wow, I didn't realize I was so tight there!".  We get so used to feeling pain and tension, it becomes our new normal. But it doesn't have to be that way! Coming in for regular massage will train your body and mind to recognize how good you are meant to feel and to notice what triggers your pain patterns. You will notice your posture improve while sitting at your desk at work, or catch yourself leaning consistently to one side while you're driving. You can often feel that nagging pain come on and you become able to stop it in its tracks by making the smallest of shifts. Even though you often leave your treatment with "massage-brain", it fades into mental clarity and renewed motivation to tackle your day. Being able to clear your thoughts and concentrate on your body will spill into the rest of your life, training your mind to focus and prioritize when necessary.

2. Improved Emotional State. Imagine yourself running around all day, putting everyone else's needs before your own, rarely hearing a thank you. Getting a massage will give you that opportunity to immerse yourself in a comfortable and emotionally supportive space where you can recharge. Being in the presence of another compassionate human being whose sole purpose is to make YOU feel better will remind you that you deserve to be treated with respect and gratitude. It will encourage you to create boundaries around how much you can give before it becomes a burden. And just watch, the people around you will THRIVE with these boundaries. They will begin to step in when help is needed and they will notice how much love and energy you contribute to their well-being.

3. Improved Sleep Patterns. Whether you are an insomniac because you are in chronic pain or because your mind just won't stop, regular massage can bring you back into balance and lead to a blissful nights sleep. Chronic pain does not disappear with a one stop fix, it has been brewing and building up over weeks, months and sometimes years. It will take regular and consistent treatments to break it down and make it a thing of the past. This is especially true if you are not changing any of your other lifestyle habits, which can include a repetitive job, not something you can give up on a moments notice. Racing mind is your problem? With physical touch we can decrease the levels of your stress hormone, cortisol. Not only does this help with depression, anxiety and pain, but massage can have a very therapeutic and meditative effect as well. Being given the opportunity to focus specifically and directly on your breathing and the sensations in different areas of your body can teach you to calm your mind and create space for your problems to simply drift by, stripping away their power. 

4. Injury Prevention. With all this talk about improving body awareness, decreasing stress, and improving mental clarity, it only makes sense that you will ultimately reduce any potential injuries. My clients who come in on a regular basis are able to pinpoint precisely what they are experiencing. For example, they can tell me exactly when they started to feel their back pain threaten to return, what they had been doing to aggravate it and how they were able to prevent it. Without the burden of a racing mind and stress overload, they are able to clearly feel each sensation within their bodies utilizing their refined sense of self-awareness. Although this may seem limiting, it ultimately encourages you to push yourself to your limit when it comes to exercising and working without having to cross that boundary leading to unexpected pain and injury. Respecting your bodies unique limits is the most liberating path to reaching your full potential. 

5. Education. A well trained registered massage therapist will continually educate you on how to best treat your body. You will leave your treatment armed with new tools on self-massage and home-care exercises.  You will be given an explanation on the possible reasons for why you have certain aches and pains. You will feel confident in sharing the benefits with your family and friends so that they too can feel better than ever! Ultimately you will be empowered to take control of your health and wellness throughout all aspects of life!

There is a reason why more and more companies are including massage therapy in their healthcare benefits packages. Registered Massage Therapists belong to professional organizations and following years of schooling must maintain continuing education credits to keep up to date with the newest theories and modalities. This is no longer a weekend course just as a massage is no longer just a luxury. Incorporate regular massage into your daily lifestyle and see how good you feel. 

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! 

Plantar Fasciitis

Summer has arrived, schedules and habits have changed and I am starting to have a few clients come in with some serious foot pain. If this is you, listen up! What you are most likely experiencing is Plantar Fasciitis.

Plantar Fasciitis occurs when the fascia at the bottom of your foot, which helps to support your arch, becomes inflamed and begins pulling at the base of your heel. You are feeling a sharp, shooting pain at your heel usually with that first step out of bed in the morning or following a longer than usual Netflix marathon. There are a few reasons why this could be popping up in your life right now.  

Summer time is the season of flip flops! You have ditched your wonderfully supportive shoes for something more free and breezy. Now while I am a big fan of going barefoot and feeling the ground beneath your feet, if you have worn shoes all winter then the intrinsic muscles of your feet have been hibernating and may have become weak. Now when you put the pressure down on your foot there is nothing to support your arch and it begins stretch out and put tension on your plantar fascia.

Another possibility is that you have decided to take advantage of the beautiful weather and start training for your upcoming marathon. Now this wouldn't usually be a problem but most of us seem to forget that it is possible to train during the winter and we jump into a training schedule too quickly that is way too intense. Who has time for easing into things anyways?? Well think again! You lace up those shoes and go for an uncharacteristically long run while the dust from your unused trainers is blowing behind you and you are going to be in some serious pain. Your feet aren't strong enough for the continual pounding on the pavement and again, that plantar fascia is going to be stretched beyond its limits. 

Now I don't know if you noticed, but this summer seems to be the season for new babies! There have been tons of beautiful mommy-to-be's enjoying the summer weather and coming to visit us at the studio. Unfortunately quick weight gain is another cause of foot pain. The foot again isn't strong enough to be supporting this new weight that has been placed upon its tiny surface area and the plantar fascia is stretched to its limits. With pregnancy and weight gain we also see the typical external rotation of the hip while walking and this also leads to increased stress on the fascia. 

So, what do you do about it? Well there are a few things that will help decrease the pain and inflammation. If you have just finished a run, or have been standing for long hours and your foot is already inflamed then ice, elevation and rest is your best option. In the case of chronic plantar fasciitis you are going to want to avoid activities that are aggravating. If you want to continue training, start with non-weight bearing activities such as swimming or cycling. If you are getting back into a routine that typically increases symptoms then proceed slowly, start with a shorter distance and decreased length of time and ice afterwards. Some people are in such severe pain that wearing supportive shoes 24/7 is the only way to give your feet the support they need to decrease the inflammation and  start the healing process. If this is you, continually wear your shoes outside, in the office, in your home...basically everywhere except the shower and bed. Once your symptoms begin to decrease then you can start to walk barefoot and proceed with the self-care mentioned above.  

Often your calf muscles will compensate for increased stress on your heel pad therefore your soleus and gastrocnemius will become tight and shortened, pulling your heel up and back and irritating your plantar fascia even more. If this is the case then heat on the posterior lower legs before activity will help to lengthen the calves and decrease irritation. Stretching out your calves to help lengthen them will also play a role in your recovery.  Rolling out the soles of your feet is another way to help decrease any adhesions that have formed and may be restricting any mobility of the foot and its fascia. 

Another great option is to increase the strength of those intrinsic muscles of the foot. Having a stronger arch will decrease the stretch on the plantar fascia. There are a couple very simple exercises to accomplish this. One is picking up pencils with your toes, sounds weird right? But it works! Another is the technical "Towel Scrunch". Place a towel on the floor and then place your feet on the edge of the towel. From there pull the towel towards you using your toes. These motions will increase the strength of your arch and provide better support for your feet.

So there it is! If you are having foot pain this could be your solution! I truly hope this information is helpful and don't forget that we can always help with treatment through massage therapy. Enjoy the rest of your summer and see you at the studio soon!

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What to expect for your first massage

Never had a massage before? The first time you get a massage can be quite intimidating, especially if you don’t know what to expect. Since I would LOVE to see you in our treatment room experiencing the many benefits of massage therapy I decided to give you a breakdown on what happens the first day you walk into our studio! 

So, here we are, you have found Bloom Therapy above the Barber shop on First Ave. Up the stairs you go and right into our studio at the top.

1. Arrive early. Decompress. There is nothing worse than running late into a massage, the very place where you are supposed to slow down and relax. If this is your first visit, you are required to fill out some paperwork. This takes about 10 minutes depending on your health history. We want to make sure you get as much time on the table as possible each and every visit, so arriving early will ensure that you don't loose any treatment time and you are fully present and relaxed for the duration of your massage.

2. Say Hi to your amazing therapist! Your therapist will introduce themselves and give you the option to use the washroom before you get started. If you think you may have to use it, go for it. Nobody needs a full bladder distracting them from their massage. If you do have to use the washroom during your treatment we do have a robe that you can slip on. Simply let your therapist know and you can take a break.

3. Interview. Once you have been welcomed by your therapist, you will be guided to the treatment room. Here your therapist will look over your paperwork and in the privacy of the treatment room, you will discuss your treatment goals. This can vary from a general full body relaxation massage to a very specific therapeutic treatment. It can also vary from day to day. Each time you come back for a massage we will re-evaluate your treatment for that day. It is also during this time that you want to be very honest with your therapist and tell them about any conditions, injuries, allergies etc. that may affect your treatment.

4. Get comfortable. After the interview, your therapist will leave the room and give you some time to get undressed and onto the table underneath the top sheet. Your level of undress is based completely on your comfort level. Most therapist will advise that you get undressed to your underwear. Some will want you completely undressed. Ladies, taking your bra off will allow for a more complete and fluid back and shoulder massage. If you are not comfortable with this then you can leave on whatever clothing you feel necessary. Just be aware that your treatment will be adjusted accordingly.

5. Draping. You will always be completely covered by the sheet other than the specific area your therapist is working on. You will never be exposed unnecessarily and again, if you are uncomfortable with the draping please let your therapist know.

6. Pressure. Throughout your massage there will be areas that are really sensitive and others where you feel like you could take a sledgehammer to it and still wouldn’t feel anything. Your therapist should check in with you throughout the massage to see if the pressure is within your pain tolerance. Appropriate pressure is where you feel the sensation of work being done but it is not painful. One thing I always tell my clients is if you feel yourself catching or holding your breath then we have gone too far with the pressure. As I said, this can change throughout the body so don’t be afraid to speak up and let your therapist know if you need more or less. I promise you, we won’t be offended and we definitely don’t want you going home with bruises!

7. Music. At Bloom Therapy the therapist is given the option of using their own music. I often use calming music with some lyrics. That being said, if you aren’t feeling it that day let your therapist know and we can find some other options for you. There is always some spa music on our iPod if that is more your style. I would even suggest asking your therapist if you can bring your own music in if thats your jam!

8. Body Temperature. During a massage your body temperature can fluctuate. If you become cold during your massage we have both blankets and a heating pad that you can request. It is also a good idea to bring a sweater with you to put on following the massage in case you have the chills.

9. Hydrate. Make sure to hydrate before and after your massage treatment. If you are dehydrated you may feel nauseous following your massage and nobody wants that!

As you can see, you have a lot of control over your massage treatment and like any good relationship, communication is key.  Your therapist wants you to have the best experience possible so never be afraid to speak up. Now that we have walked you through the process and you are feeling ready to take control of your treatment we can't wait to see you at the studio!

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Blog Time!

Hey Everyone! So here it is, my first blog post.  Let me introduce myself, my name is Kristy and I am the owner and an RMT for Bloom Therapy.  Bloom Therapy is my passion finally realized.  Having my mom and grandma as role models I always knew I wanted to create and grow my own business where I could express and expand what truly matters to me, this is my opportunity. Through Bloom I can focus on building a community that is proactive, positive and constantly striving to become healthy and truly happy, reaching to discover their true desires. As an RMT I help people deal with lots of physical aches and pains, which is so important and necessary, but I often like to dig a little deeper. It is my ultimate goal to be able to provide a safe and open space for my clients where we can explore beyond the physical and encourage a dialogue in which we create the most personalized and effective treatment. Sometimes this leads to a silent treatment, a sacred space where you can be in your own body without the distractions of everyday life. Other times, it can be the opportunity you need to discuss what is on your mind without fear of judgement. The choice is yours. 

The intention behind this blog is to educate and inspire. Many posts will be on the clinical side, shedding light on some common conditions that can be treated through massage therapy. Other posts will encourage a healthy lifestyle through food, exercise and self-care. A few posts might even give you a little peak into the lives of myself and some of our therapists!   

While I have your attention, I simply want to say thank you. I am so incredibly grateful to have the opportunity to share my thoughts and expertise with such an amazing community. It still seems unbelievable that I have been given the opportunity to open a studio. If it weren't for my amazing clients this dream would have never been realized. I appreciate each and every one of you and I can't wait to experience this journey together.  

If you have any thoughts or questions you can leave a comment or feel free to email me at kristy@bloomtherapy.ca. Don't forget to sign up for our newsletter to stay up to date on whats happening in the community and around the studio!