So, here I am on my soapbox. My message? Get stronger!

You know those little aches and pain you’ve been living with? The ones that prevent you from living your fullest life? The it’s-because-I’m-fourty (or 50 or 25, whatever)-now aches? The I-sit-at-a-desk (stand, squat, whatever)-all-day aches?

I’m on my soapbox to caution you not to be too hasty to blame your age, or the chair you command each day, or concrete floor you stand on for hours, or the neighbor’s goat (just in case you were looking for a scape goat).

Instead, get stronger. Learn how to lift weights to improve your muscular strength. Learn how to use your own body weight to strengthen your “core”. It’s outside my scope of practice to teach you these skills, so I highly recommend using a personal trainer.

It’s also against my best interest to advise this. Clients who have taken this advise don’t come to me for massage very often anymore. They come occassionally for relaxation and if they sustain an injury. But those little, nagging, “chronic” aches and pains? Gone!

It doesn’t seem like it would take a tremendous amount of strength to sit at a desk all day and mouse away. But it does. It doesn’t seem like maintaining excellent health at 30, 40, 50, 60 (and so on), would require tremendous strength. But it does.

Get stronger. Live longer.

I was waiting for it; it arrived yesterday. A denial letter. Yep, my attempt to secure an individual health insurance plan failed due to medical risk factors that LifeWise couldn’t deal with. Are you kidding?

Those of you who know me, know that I’m probably one of the healthiest people you’ll meet. I eat well, I sleep well, I keep stress low, I exercise (sometimes I even run!). I take my vitamins. I get bodywork.

A couple of years ago my low back started hurting, then my hip. It was really painful. I got some massage. I had a mercedes benz health plan thru my partner’s job at the time. So I went to the chiropractor, the acupuncturist, the DO. I got the recommended XRays and MRI. It got a scary sounding diagnosis. In the end it was massage 2 times a week for 3 weeks that did the trick. No problem since then.

Until now. Now that I’ve been denied coverage because I had some pain and took care of myself. I’m one of the latest causualities in the pre-existing condition debate.

Perhaps there will be change soon. Senator Ron Wyden was among 13 others who voted the Baccus bill out of committee yesterday.

Generally, I pay much attention to the flu hype/propaganda. But now I work in a wellness center where the flu went around a couple of times last year. I don’t want to get the H1N1 vaccination, but I also want to show up each day with 100%. So, vaccination is not off the table, but first I’m doing my part to keep my immune system in peak performance this season. Here’s how:

• I’ve gotten back into shape.

I joined a new club by my house (LA Fitness). Exercise is the best way to keep the lymph fluid circulating through the body. The lymph system is a crucial part of the immune system, because it cleans the crap and junk out. See this post for more.

• I’ve overhauled my nutrition.

I successfully lost 5 pounds (why wait til I have to loose 10 or 40?) a few weeks ago. The program was like a reset button. I have recalibrated my portion sizes, I’m trying make sure I’m getting enough good, lean protein, and best of all (since I like eating!) I eat 5 or 6 meals a day.

That’s not to say I can’t enjoy my favorite burrito at Ole Ole or my favorite stout at Hopworks. I just have to think better about those portion sizes. Thank goodness stout is a meal in itself!

• I sleep well.

After all those burritos and stouts, who wouldn’t! Just kidding. I am making sure I get the 7-8 hours a night. I used to think that was stupid advice, but there’s a lot of research about the importance of good, quality sleep. Growth hormones (aka fountain of youth), anyone?

• I laugh. A lot.

Thanks, Lisa!

Stay well everyone!

As a massage therapist working with people who have been in a recent motor vehicle
accident (MVA), I treat the soft tissue injuries caused by the impact. Of course, the trauma of the
MVA is not confined to the physical body, but affects the emotions as well. Even in minor accidents,
patients often report irritability, fatigue and lack of concentration.
A serious wreck, one in which there are extensive injuries (i.e. hospitalization required) or
even death, can leave a survivor vulnerable to “acute stress reactions.” These stress reactions,
described in I Can’t Get Over It: A Handbook for Trauma Survivors (New Harbinger, 1996), tend
to follow four steps: Shock, Recoil, Attribution, and Resolution. Working your way to and through
the resolution (recovery) stage is very important for resetting your emotional balance. “Lack of
resolution can lead to the development of phobias and fears,” possibly leading to post traumatic
stress disorder.
In order for the physical injuries to heal well, be sure to address any emotional trauma with
a qualified and experienced mental health professional. I am happy to provide a referral.

An ankle injury can really slow you down. And like many injuries, the site seems to act like a magnet to recurring injuries, especially if you lead an active lifestyle. Fortunately, pain and discomfort from injury or surgery to the ankle area can respond well to soft tissue treatment.

Talking about the ankle warrants a discussion of the foot as well, since the ankle exists to move the foot. But, you’ll have to tune in to the next newsletter for that story …

If asked to point to your ankle, you’d probably indicate the knobby bumps just above your feet. Anatomically, these are called malleoli (malleolus is singular) and they are simply the bottom part of the lower leg bones. These malleoli function like pulleys allowing muscles in the lower leg to move the foot.The ankle joint itself is the junction of three bones: the bottom of the fibula, the bottom of the tibia (shin bone) and the talus (a foot bone). The joint acts like a hinge – meaning it only moves up and down. The side to side motion you make is really a movement of the foot. Numerous ligaments bind the bones of the leg and foot together while allowing some movement.

By far the most common ankle injury is a sprain, in which a ligament is torn or overstretched. Other conditions in the neighborhood include shin splints and muscle cramps in the calves, both of which can respond well to massage treatment. A ruptured Achilles tendon is extremely painful and debilitating. After surgery and physical therapy, skilled massage can enhance the recovery.

Maintaining or regaining the function of your ankles allows you to safely propel yourself forward up Dog Mountain, take a jump shot, and pick up your (small) kids.

Originally published by Marsha Hansen, LMT in 2/06 newsletter.

I’ve recently discovered Yelp. It’s a neat website where you can post comments about businesses. Just the other day I set up a page so people can make comments about their massage experience.

With the dog days of summer behind us, fall brings the chance to regain the structure in our lives to turn toward maintenance.

Back to school & back to structure. It’s time to harvest the last of the garden, get in shape with fall sports, and plan for a winter vacation somewhere tropical.

What does all this have to do with massage? Plenty!

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• Returning to school means reading for hours and lugging around a ton of books. Massage is great for tense shoulders.
• Harvesting means the dirty work of of weeding and mulching. Massage can untweek the back, knees, and neck.
• Fall sports like soccer & marathon training mean lots of running. Massage is great for the athlete and the weekend warrior.
• Planning that tropical vacation may give you a headache. Be sure to get a massage before leaving so you can enjoy the sun and umbrella drinks without pain!

Well, okay, I don’t really know much about the knees of bees, so we’ll explore more about the knees of people: the structure and function; injury and pain; and treatment of our knees.

The knee is the largest joint in the body, working like a hinge to offer flexion and extension of the leg. The joint is found where the femur (thigh bone) meets the tibia (shin bone) and is strapped together with strong ligaments that help prevent side to side movement and rotation when the knee is straight.

The joint is protected by a capsule filled with synovial fluid for lubrication and menisci (cartilage) to cushion between the bones. Covering the joint is the patella (knee cap), a disc shaped bone embedded in the quadriceps muscle group which allows the muscles better leverage for powerful leg extension.

Most sudden, acute injuries to the knee involve the ligaments that support the joint. One common injury is a tear in the ACL (anterior cruciate ligament), which happens when the foot is firmly planted, but the body continues to pivot. The knee twists and: Pop! Surgery is often recommended and successful. Other injuries may require “only” immobilization.

Therapeutic massage can not directly treat injuries to the bones  of the knee joint. However, it is a very effective part of rehabilitation to help restore flexibility, reduce pain, and prevent the effects of chronic pain, described below.

Chronic knee pain is pretty common. People who are overweight often struggle with knee pain due to the extra weight bearing on the joint. Overusing the thigh muscles, especially from athletics, can allow trigger points to develop which refer pain into the knee area. Muscles that have been underused (i.e. immobilization after an injury or surgery or lots of sitting ) can also develop trigger points – especially in the quadriceps – that refer pain to the knee.

Skilled massage can be used to discover and release the trigger points, reducing pain and increasing function. With a little instruction, clients can continue to self-treat trigger points to manage or eliminate pain. When your joints are less stiff, it is much easier to maintain a fitness routine, which can improve your quality of life.

Many people at some point in their lives will experience low back pain; some people live with low back pain every day. It is a major cause for missed days at work. Fortunately therapeutic massage performed with an understanding of the roots of the pain, can treat and in some cases eliminate some of the most stubborn pain in the low back.

So, from where does low back pain arise? Certainly it can have its origins in the low back, an area generally defined by the lumbar vertebrae and the sacrum. Low back pain can stem also from the hamstrings, especially in people with limited flexibility. The hamstrings are attached the ischial tuberosities (“sit bones”) which are indirectly part of the low back. Pain can also be referred to the low back from the anterior (front) hip muscles and even the abdominal muscles. For example, the psoas (pronounced “so-as”) muscle is attached to the anterior of the lumbar spine and if it is chronically tight or holds trigger points, can pull the vertebrae forward, causing discomfort or pain. Weak abdominal muscles can put one at risk for low back pain.

The causes of the tight muscles or trigger points that eventually cause pain are numerous. Injury from a car accident, a slip on the ice or an overzealous workout can cause pain. Loss of flexibility from too little exercise or movement can affect the low back. Back surgery can leave you with relief of one problem, but can also cause new pain. Back pain can also have its foundation in a skeletal problem or may be a symptom of a disease. Remember to include your physician in the dialogue about your pain treatment and be sure your massage therapist is aware of diagnostic testing you have had and their results.

Now that the weather is improving, you’re probably outside more. The Wii injuries of winter have faded, but continue to mind your body mechanics!

• Yard Work: squating, bending, kneeling

• Frisbee, soccer: running, kicking/throwing, crashing into others (or the ground!)

• Running, hiking, biking: oh, those winter knees feel it!

Keep me on speed dial (503.282.8600). I can help with summer’s aches and pains so you can keep playing!