Massage for Pain Relief – September is Pain Awareness Month

September is here! Kids are back in school, busy summer nights are over and summer vacations have come to an end. September is also Pain Awareness month. Pain Awareness Month is a time when various organizations work to raise public awareness of issues in pain and pain management. 

While most people would agree that a massage feels good and that it can be great for relaxation it is often considered an indulgence. As a pain relief strategy, therapeutic massage can be an effective tool. While there are different types of massage, they all work by manipulating the soft tissue. Therapeutic massage may relieve pain in several ways, including relaxing painful muscles, tendons, and joints; relieving stress and anxiety; and improving blood circulation to the affected area.

There are many benefits of massage for both pain management and overall health and wellness.

Massage for Pain Management

·         Alleviate low-back pain and improve range of motion.

·         Enhance immunity by stimulating lymph flow—the body's natural defense system.

·         Exercise and stretch weak, tight, or atrophied muscles.

·         Help athletes of any level prepare for, and recover from, strenuous workouts.

·         Increase joint flexibility.

·         Promote tissue regeneration, reducing scar tissue and stretch marks.

·         Pump oxygen and nutrients into tissues and vital organs, improving circulation.

·         Reduce post-surgery adhesions and swelling.

·         Reduce spasms and cramping.

·         Relax and soften injured, tired, and overused muscles.

·         Release endorphins—amino acids that work as the body's natural painkiller.

·         Relieve migraine pain.

Health and Wellness Benefits of Massage

·         Decreased anxiety

·         Enhanced sleep quality

·         Greater energy

·         Improved concentration

·         Increased circulation

·         Reduced fatigue

·         Creates a general feeling of well-being

Massage for pain relief helps minimize your physical pain and alleviates the stress and anxiety associated with it. How often should you get massage to reap the benefits of addressing pain? It’s different for everyone. What we do know is you’ll get better results if you are on a regular schedule — whether it’s monthly, weekly, or some other formula that works for you. The best thing to do is work out a treatment plan with your massage therapist and start feeling better!

Kerri Ames, LMT

TheraCORE, Inc.                                                                  

Lockport, IL

Mother’s Day, The Perfect Time to Take Care of Yourself!

            Becoming a parent is a big responsibility and a huge life changer. Gone are the days of just trying to keep yourself healthy, now you are responsible for a small human who is completely dependent on you. Obviously, the child is going to take up much of your attention and time, with feedings, bathing, bonding… but, for your child to be healthy and happy, you need to be healthy and happy!

            This Mother’s Day is a great opportunity to take a minute to make sure that you are taking the time to keep yourself strong and healthy, so that you are at your optimal to take care of your little. And Dad, if you are the one reading this blog, help your wife plan some time for herself. I am going to talk about some important things that should be added into your daily routine or lifestyle to help Mom be the strongest, physically, and mentally, that she can be.

            First off, when is the last time you went to see a doctor for YOURSELF? Not a pediatrician. Take time to schedule eye doctor, dentist, dermatologist if necessary, and, most importantly, a yearly check up with your primary care physician. Having kids is difficult and time consuming. Babies and toddlers require constant attention, while grade school through high school requires rides to practice and other extracurricular activities – not to mention homework and all those challenging teenage hormones! All of this can leave you exhausted and run down, weakening the immune system. Yearly checkups are a good way to prevent disease and stay healthy in the long run, leaving you healthy to be able to possibly enjoy grandkids someday.

            Next, make yourself an appointment to get pampered. Whether your hair needs a cut and color, or you just need a relaxing massage, allow yourself those 2 hours. It is well deserved! Some time to yourself can help reduce the stress hormones and improve overall relaxation. I personally know some moms that feel guilty taking this time to themselves. This is the way I look at it, you have to dress for success, humans work harder and are more efficient when they feel their best. Whether you are a working mom, or a stay at home mom, you deserve some relaxation and to feel better about yourself.

            If getting pampered is not your thing, take some time for one of your interests or to try something new. Go to a wine tasting with girlfriends, or sign up for one of those trendy paint or craft classes. The point is to have a few hours to yourself without a child hanging on you or yelling for your help.

            This next one is very important and should be incorporated into your regular routine. Schedule regular physical activity. Yes, exercise. Just 30 minutes a day has been shown to improve physical health and overall mood. This can be as simple or as crazy as you would like. No excuses! Dropping your child off at preschool for 3 hours? The laundry will still be there when you get home. Take that time to go to the park district and walk, or take a yoga class to help clear your mind. Not only will you get the health benefits of exercise, but you will be setting a good example for your children. Keeping your body strong will help prevent injury, allowing you to fully engage and play with your children.

            Another important topic; Diet. No, I am not saying that all moms should be on a diet, but the food you consume should be healthy. It is very easy to rely on fast food when you are constantly running from work to school pickups and practices. I realize many families do not get home until well after dinner time. My family, growing up, was exactly that way. Eating healthy, home cooked meals is still possible. Use Sunday mornings or afternoons to meal prep and cook a little extra for each meal. This will cut out prep time during the week, and with extra food, can provide lunch or leftovers for dinner the following day. Healthy meals do not have to consume all of your time to cook, and they do not have to be boring. A great appliance for busy families is a crockpot. Set it and forget it. With today’s internet, easy healthy recipes are at our finger tips, literally, on our smart phones! Meal prepping can also be a fun family activity. My son loves to help in the kitchen. Eating healthy as a family will show your kids that it is fun and yummy, helping them make good food choices in the future.

           

               Mother’s Day is about just that, MOTHERS! And if you are one of them, take the opportunity to take care of yourself.

Happy Mother’s Day, ladies!! 💜

Heather Finnegan, PT, DPT

TheraCORE, Inc.

Lockport, IL

Now that it has finally warmed up outside, the chance to get out there and get active is here. Whether you are playing sports, running around with your kids, or enjoying a nice, relaxing day sitting in the sun, it is important to keep your health in mind. Preventing injuries it is not hard to do if you know some of the simple steps it takes to make sure your body is prepared for the activities ahead. Everyone knows how beneficial proper stretching, warm ups and cool downs are however, there is another thing you can do to help keep yourself injury free this summer. Getting frequent massages (at least thirty minutes once a week) can not only improve your overall health but it can also be an easy and fun way to help keep you from getting injured while you are out and about this summer.

Massage in relation to exercise and athletic participation can

• Promote relaxation
• Reduce muscle tension
• Improve soft tissue function
• Increase range of motion
• Help athletes monitor muscle tone
• Strengthen your immune system
• Help speed up recovery from injuries
• Decrease muscle stiffness after exercise
• Improve exercise performance
• Reduce inflammation

So make sure to schedule yourself a massage regularly to help keep your body in tip top shape so you can be as active as you want this summer. The fewer injuries you get, the more you will be able to enjoy this long awaited summer!

- Beth Laskowski, LMT

http://youtu.be/Uw09QuIu7GY