10 tips to get the most out of your massage!

Many of you came to me with very simple concerns regarding simple measures you can take to get the most out of your session.  I spent some time to put together some common concerns and answers that many of you have as well as some observations I have made myself over the past 6 years in the field of Massage Therapy.



10 tips to get the most out of a massage

A professional massage may seem like a waste of money to many -- until you've had one. It provides health benefits. And as an added bonus, a massage can provide a real spiritual lift, as well.

But how do you get the most out of a massage when you're lying there worrying about spending money, work, family, etc? Here's my advice:


1. Drink Water

Most therapists will remind you to flush toxins after a massage, but it's equally important to hydrate before climbing on the table. That's because the pressure from your therapist's hands pushes lactic acid out of your muscle tissue and into your bloodstream, where it circulates throughout your body. Without water, your blood flow is sluggish and stagnated and may not process these toxins as readily as hydrated, less viscous fluids.

2. Talk to Your Massage Therapist

Tell me your concerns, needs and expectations before you start. Let me know about problem areas, like a bad back, trick knee or the knotted shoulders caused by computer work, so I can either avoid these areas or pay special attention, as appropriate. Be sure to express your environmental preferences, as well. Let me know how you like the music, room temperature, etc. You don't want the ambiance jarring you out of your cozy zone. If you're an aromatherapy fan and have a specific preference, bring a sample with you!  I am more then happy to comply!

3. Don't Be Bashful

In general, the less you wear, the fewer obstacles to a good massage. I am highly trained in sheet-draping techniques that will ensure your modesty is protected at all times.  Draping techniques are the first skill learned and is absolutely robotic after months, much less years as a therapist. So as a professional, I recommend removing as much clothing as possible (or comfortable), slide under the sheets, and don't waste energy worrying about what I will think of your body.  Each client is different, and a great therapist zones in on the bone and musculature that is lying under the skin and not worried about the skin, figure, or color.  My job is to make you feel better when you leave and if you are worried about your self image it creates unnecessary tension.

4. Stop Thinking

This may be the hardest part of relaxing into a massage. I find yogic rhythmic breathing prepares my body and brain. I perform deep breathing exercises, inhaling from the stomach, upwards through the chest cavity and mentally swirling the breath through my brain when I recieve a massage. On the inhale I gather all my thoughts, tensions and negativity into a gray smoke and expel it out of my body. Then I reverse the process, filling my body with pure air. Five cycles usually do it, then I repeat this process whenever niggling thoughts stop me from enjoying the massage.  This may be a little "silly" for many of you, but deep breathing exercises always benefit the mind and body.

5. Relax Your Body

Don't engage your muscles to help mw maneuver a part of your body. This doesn't really help as it just tenses your muscles and makes my work harder.  I may RARELY ask for assistance in moving.

6. Breathe Through the Pain

Don't hold your breath when I begin working on a muscular knot, or the muscle will continue to hold its tension. Instead, start narrowing your focus to a deep, rhythmic breathing pattern. Try to visualize tension leaving your body on the exhale and allow your body to relax a little more with each breath.

7. Talk -- Listen to Your Body

Sometimes a verbal release is just as therapeutic as a muscle relax, but don't forget to also concentrate on your body. Animated conversation makes your body tense up, so make sure the conversation doesn't involve hand gestures or dance moves :-)  Let me know when the pressure is too soft or hard; if you're feeling chilly; or if you'd like me to work more on a specific area.

8. Recover Slowly

Don't harsh your mellow by jumping off the table after I have left the room. Take a minute to glory in your newly relaxed body. Slowly open your eyes and appreciate the room's ambiance. Roll slowly onto your dominant side, push gently up to a seated position with one arm, and sit on the edge of the massage table for a few moments and collect any immediate thoughts of areas that still have tension and be sure to let me know these areas when you leave so I can note them for next time or encourage some at home exercises/techniques.

9. Drink Even More Water

Flush those nasty toxins out of your system with plenty of water. Otherwise, you could end up with sore muscles and nausea -- making the massage a complete waste of time and money. While there's no magic number of ounces you should drink, the more water you consume the better you'll feel.  I recommend a half ounce for every pound of body weight throughout the day.  If it helps, I drink 1.5liters of water after every massage I recieve.

10. Take It Easy

Help your body and mind hold on to the benefits of the massage as long as possible. Return to the breathing exercises when you begin tensing up throughout the day, or when your brain returns to its natural fretting routines. At the end of the day, treat yourself to a relaxing evening. Eat a light dinner. Soak in a warm bath with scented salts or aromatherapy oils, then curl up in bed for a deep, restorative sleep. <-just an idea :-)

Understanding Deep Tissue

Deep Tissue Massage targets the deep tissue structure of the fascia and muscles, referred to as connective tissue. Of the many types of massage, deep tissue focuses on the release of muscle tension and chronic knots (aka adhesions).  The knots usually form from chronic holding patterns, bad posture, misuse, and exercise.

Deep tissue massage can break up and eliminate scar tissue from previous injuries. A common problem is that stressed muscles can block nutrients and oxygen from getting to where they need to go, and this will cause inflammation that allows toxins to build up in your muscle tissue. The inflammation and toxins contribute to pain and stress. Deep Tissue Massage breaks up and releases the built-up toxins by loosening the muscles. With the toxins released, blood and oxygen can circulate as they should through one’s body. Being properly hydrated before you go to your massage appointment and drinking plenty of water after one of these massages is highly recommended.

The strokes used in a deep tissue massage are similar to those used in a Swedish Massage except more pressure is used and it uses cross grain strokes (strokes that go across the gain of the muscles instead of with the grain).

During Swedish massage, usually only the hand and forearm are used, however with a Deep Tissue Massage, elbows, fingers, knuckles may be used for optimal penetration of the muscle. The speed of the strokes will be slower than a classic massage as well, which means they are longer in duration (about an hour and a half). If you make me aware of your trouble spots (everyone has one or two) before the massage starts, during the massage I will pay particlular attention to those areas, for extra relief.

There may be some soreness after a deep tissue massage; however, the soreness should go away within a day or two. The massage should not hurt but will be a little more uncomfortable than a classic massage. If you feel the pressure is too hard, please do not hesitate to inform me. Do not act tough if the massage causes severe pain or the pressure is too hard, as it may do more damage than restoration.

A good way to recover from a Deep Tissue Massage is by soaking in a warm bath with Epsom salt. This soaking is recommended because it will help get more of the toxins out of your body (Epsom salt draws the toxins out into the water). Your muscles need some rest after one of these massages, even if you feel no soreness.

Some people think that if you just push hard enough, a knot could be worked out in one session, but this is not the case. For built-up tension and chronic knots (adhesions) deep tissue massage is just one part of the treatment. If you do not exercise, correct your posture, and/or employ relaxation techniques along with Deep Tissue Massage you may not get the full benefits from your massage.

One of the most important things to remember to do when getting a Deep Tissue Massage is to breathe deeply during the session and while relaxing afterwards. Oxygenating the muscles will help the massage do its work and ease discomfort.

American Red Cross Month...so I touch on blood related benefits of massage!!

Since March is American Red Cross month, I thought I would take the time to share some of the blood related benefits of massage including increasing circulation and lowering blood pressure. 

The fact that massage therapy improves circulation is a tremendous benefit! When you exercise regularly and eat properly, massage can be the key to leading a healthier lifestyle.  The long term effects of massage therapy are much more than just skin deep. Better circulation is part of the chain reaction that happens in the body as a result of receiving massages on a regular basis.

Improved Circulation Benefits:

• Lowers blood pressure
• Improves body function
• Enhances blood flow
• Moves waste away from muscles and internal organs

One of the most effective ways to stave off high blood pressure is massage therapy. A consistent massage is shown by a number of long term studies that getting frequent massages can decrease diastolic and systolic blood pressure; decrease salivary and urinary cortisol stress-hormone levels; and lower sources for anxiety, hostility and depression.

The ultimate goal of most massage programs is to produce a pain free and relaxing lifestyle. The end result of having your blood pressure controlled  is certainly only one of the many benefits of massage therapy.

New Massage Payment Options!

There is now a 'buy now' option via paypal in the pricing section of my website! Also you can make payment to me via square credit, check, or cash! www.kneads4knots.com

If you haven't scheduled your session lately!  Please do so...I miss you...and I'm sure your muscles miss me!

Wetter is better!

I try my best to make the polite, but firm recommendation that you drink lots water after your massage. In general, the body benefits from proper hydration anyways, but after your massage it is very important to drink lots of water. Consuming water will help the kidneys and other organs process the various substances which move through our bodies on a regular basis. Drinking water before and after a massage is recommended, as it makes it easier for your me to perform deep work, because the muscles are easier to manipulate (think dry sponge vs. wet sponge).  During a good massage, the muscles are stimulated, blood is circulated throughout the whole body, and water, salt and other minerals are released. Having a glass of water or decaffeinated tea, in a quiet room, helps your body dispose of any accumulated materials in the muscles. By providing the body with plenty of water, you can help sweep away those pesky waste materials!

Wetter Is Better!!
Most importantly, massage can be dehydrating, believe it or not. The manipulation of the muscles dehydrates them and moves around the fluid, in the interstitial spaces between the muscles. Just like when you exercise, you lose water and electrolytes. You feel squishy as a sponge, but you need to wet those cells. By drinking water, you can reduce the potential for pain and soreness in the days following a massage.
After a massage, you can feel a bit spacey and disoriented; having a glass of water or nice herbal tea can help bring the body and mind back to the present. Zoning out in a quiet room is completely encouraged; take as long as you like. Drinking a glass of water after a massage gives you time to return to reality and begin the next journey!

A measurement for great hydration: .5oz for every pound you weigh.  I mostly drink more...but if you find that your drinking a decent amount of water, most likely you aren't.  If your urine is yellow, bump up your water intake and cut out the sodas.  Your urine should be a very pale yellow to colorless <-that's when you know you get enough water!

The truth about sports massage!!

When the term 'Sports Massage' is heard, people think of a very technical form of bodywork saved for only the elite type of athlete- professional or Olympic.  This is not entirely true; it is a form of bodywork benefiting any person engaged in regular physical activity.

Sports Massage was tuned into a specialized massage via Lasse Viren (the 'Flying Finn), who set a world record time in the 10K, and an Olympic record in the 5K.  It was discovered that Viren received deep massages on a daily basis.  this information sparked a fire with runners in the U.S. as to the benefit and value of massage..

Since then, massage and massage therapist have become very visible and prominent at and with most Olympic games, professional sports teams, colleges/universities (thanks VCU), as well as at many popular marathons and sporting events...Check me out working with Health Diagnostics Laboratories Recovery Team during the Massey 10K March 31st!

Now to touch on some of the benefits of Sports Massage-

Sports massage can benefit individuals who exercise by assisting in the body's own healing process as well as injury prevention through helping the body prepare for heavy exertion.  During and after exercise, the body's systems adapt to handle the increased stresses placed upon it.  These adaptations effect soft tissues, bones, nerves and the brain.

The manipulating of soft tissues prior to, during, and after exercise can help promote physical, physiological, and psychological changes that aid performance and recover.  Some of those benefits are:
-Increased circulation
-Decreased muscle/soft tissue tension and pain
-Increase soft tissue flexibility/joint range of motion
-Reduction of trigger points
-Decreased soft tissue adhesions
-Reduces edema (swelling) due to injury
-Improves propriocption- the body's ability to sense where it is in regards to time and space
-Improves balance and posture

Please inform the therapist of any of the following, as they are contraindications and cautions to sports massage.
-Bone fractures
-Acute injuries (due to not worsening them...but sports massage can be applied to all other areas)
-Blood Clots
-Skin rashes/sun burn
-Diabetes (due to lack of sensory to the nerves)  This is only contraindicated for areas of neuropathy
-High blood pressure
-Open Wounds
-Alcohol/drug use
-Thrombosis
-Tumors/undiagnosed cancer
-Over varicose veins
-Dehydration
-Fever
-Pregnancy

Some techniques will create a positive effect on a particular body part, but a negative effect on another part.  When in doubt, always consult a physician for clarification on the contraindication.  I am more then willing to speak (with your permission) to any doctor about the techniques applied if you so choose to hire me for sports massage.  Many times I combine Sports with Injury, Swedish, Deep Tissue, Trigger Point, etc...each session is structured around You.  I will elaborate more on other modalities at a later date.  If interested in one now, feel free to comment on this post or ask in private at kneads4knots@gmail.com.

Peptides!!! What are they and how can they reduce my scars, stretch marks, or spider veins?

Many people generally know what peptides are, but can you explain this to clients in terms they can understand? I'm going to try.  Peptides are chains of two or more amino acids. Naturally occurring in the body and vital to everyday cellular processes, it is the order of the amino acid chain that creates different results or responses in the skin.

Peptides can target a specific skin concern like loss of elasticity or firmness that results from aging and sun damage. They can also help with the unevenness of skin tone that can appear as darkened areas or rough patches of skin.

Peptides that help to build collagen or restore elasticity to skin can also help reduce the appearance of stretch marks or scars. It is important that look at the color of the scars and stretch marks and inform you (the client) that red or purple stretch marks can be lightened and the ridges that appear from stretch marks can be reduced with products using specific peptides. Older, silver stretch marks and scars can also benefit from products with peptides.

During a massage, products with peptides can be used in treatments in a variety of ways. Peptide creams can be incorporated into the treatment while massaging areas of concern and applied as a booster. They can also be used as an after-treatment product to help enhance areas that were massaged artfully for reduction of the appearance of stretch marks or scars.  Unfortunately these products are more expensive and I do not typically use them in my practice, but can offer up great product advice.  If you bring your own peptide products, I'm more then willing to use them during your session!

Whether you are looking for firmer skin or lightening darker areas of hyperpigmentation, peptides can provide that initial surge of interest for you while in the treatment room. Peptides will not show their results immediately, but over time stretch marks and scars can lighten and start to smooth when using products with specific peptides.

If you have any questions, I will do my best to answer them!  Just comment below or use social media/email and I will get back to you!  Any questions you may ask in private I may post answers to on the blog b/c it may be an answer someone else is afraid to ask.  I will keep all information given to me in private confidential!