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Human beings need to touch and be touched. A great deal
of animal and human research shows that individuals deprived
of physical contact are insecure, poorly adjusted, and more prone
to illness. Fortunately, our rising acceptance of "alternative"
health care has brought a surge of interest in healing touch,
making therapeutic massage the second most popular alternative
modality in this country. Massage therapy encompasses a wide
range of therapeutic approaches (see the box below for a brief
sampling), all of which use hands-on manipulation of muscles
and soft tissues. Once perceived as little more than a luxurious
form of relaxation, massage therapy has emerged as a powerful
means of treating not only stress-related ailments such as insomnia,
headaches, and irritable bowel syndrome but also countless health
conditions ranging from sciatica to sinusitis, from dermatitis
to diabetes and depression.
The Magic Touch
How can the simple act of touch promote so many health benefits?
For one thing, the skin is the body's largest organ, containing
more than five million touch receptors that send messages to
the brain. Research shows that the rhythmic pressure of massage
lowers your heart rate and blood pressure while improving blood
circulation, ferrying oxygen and other nutrients to the cells
and removing waste products (such as lactic acid) from the muscles.
It also promotes the flow of lymphatic fluid (enhancing immune
function), lowers levels of stress hormones, and boosts production
of endorphins, the body's natural painkillers.
Massage is beneficial for people with neuromuscular disorders
and stress-related ailments as well as patients in rehabilitation
from injury or those who are simply lacking human contact. Generally,
Swedish massage is best for first-timers whose main goal is relaxation
or stress reduction. Others, it could be shiatsu for someone
with chronic neck and shoulder pain.
Rubbed the Right Way
While massage therapy has enjoyed a rise in acceptance in
recent years, a fair number of patients resist the idea, saying
they can't afford it or are afraid of being touched by someone
they don't know. Getting a recommendation from a friend, or simply
taking to therapist might help break the resistance.
Generally, an initial visit to a massage therapist begins with
a brief interview, during which the therapist asks you about
your physical condition, medical history, stress level, any painful
areas, and your goals for the massage. Feel free during this
exchange to let your preferences be known, if there are parts
of the body you don't want worked on, and whether or not you
want to talk during the massage.
Before the massage begins, you may be asked to remove as much
clothing as you're comfortable with and given a sheet, towel,
or gown to drape over yourself while lying on a specially padded
table or chair. In many forms of massage, oil is applied to your
skin. Once the massage begins, you can make it more enjoyable
by taking deep, relaxing breaths and giving the practitioner
feedback (let him know, for example, if you feel any discomfort).
Note that there are some conditions
for which massage may not be recommended: According to the American
Massage Therapy Association, you should consult with your physician
before getting a massage if you have inflammation of the veins
(phlebitis), any infectious disease, some types of skin conditions,
certain cardiac problems, or some forms of cancer. Be aware that
this last restriction is a controversial one. Always consult
with your doctor if you have concerns.
Finding a Practitioner
As with many modalities, your experience with massage will
depend greatly on the skill of the practitioner. You might start
by asking your friends if they can recommend a good massage therapist.
While even the most impeccable credentials do not guarantee skill,
I would suggest looking for a therapist who is certified or licensed
(massage therapists are currently licensed in 25 states and the
District of Columbia).
The cost of a massage will vary with the type and length of treatment,
the experience of the practitioner, and your geographic location,
but you should expect to pay between $40 and $100 for an hour
long session. Some insurance companies are beginning to extend
coverage to massage therapy, especially if patients are referred
by their physicians---but check first with your own plan.
What Type of Touch?
There are many forms and variations of massage therapy available,
too many to list here. Just to get you started, however, here
are brief descriptions of five major types. Many massage therapists
draw from a repertoire that mixes more than one style.
Swedish massage. The most common type
of Western massage, this gentle therapy uses a classic series
of long strokes, kneading, and other techniques. It may be used
to help reduce pain (such as tension headaches), speed recovery
from injury, keep unused muscles from atrophying, relieve insomnia,
stimulate alertness, and most of all, promote relaxation and
reduce stress.
Sports massage. You don't have to
be an Olympic contender to benefit from the vigorous, deep-tissue
work of sports massage: It can be used by anyone to promote greater
flexibility, loosen muscles, and relieve muscle swelling, as
well as to diminish pain and restore full range of motion after
injuries such as tendinitis and ligament sprains.
Trigger-point therapy (a.k.a. myotherapy
or neuromuscular therapy). This technique applies concentrated
pressure to "trigger points"-areas of irritability
in the muscle that are palpable as lumps or knots, and which
may refer pain to another part of the body. The goal of therapy
is to apply sufficient pressure to specific trigger points to
release their chronic contraction (you may feel some pain in
the process), then to stretch the surrounding muscles to help
prevent recurrence.
Shiatsu. This traditional healing art
from Japan makes use of firm finger pressure applied to specific
points on the body, with the intention of balancing the flow
of chi, or vital energy. The client lies (clothed) on
a padded surface on the floor, with the therapist seated alongside.
Shiatsu has been used successfully to treat a wide range of ailments,
from low back pain and nervous disorders to sinus problems and
constipation.
Thai massage. Also done through light
clothing on the floor, this form that is growing popular in North
America combines stretches with hand pressure in a meditative,
dance like session that most people find pleasant.
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