Rubbing a sore place to ease the pain is the simplest, most instinctive form of touch therapy – massage. This action and other massage strokes (see pages 96–8) can cause a variety of changes that are instrumental in reducing pain and anxiety.
Not only does massage work on a mechanical level to relax tense muscles (and, therefore, ease discomfort), but it also provokes a series of beneficial neural and chemical reactions. For example, by stimulating the nerve endings called mechanoreceptors, massage enables the brain to partially “shut the pain gate” (see box, page 17). In addition, massaging tissues causes them to release painkilling hormones called endorphins and endocannabinoids, while the brain is encouraged to generate its own painkillers – enkephalins – as well as sleep-inducing serotonin. At the same time, massage has been shown to reduce levels of anxiety, while also muffling pain perception. When correctly applied, massage (and other physical therapy methods) also helps to unblock the flow of blood and lymph around the body, reducing pressure in painful swellings and allowing fresh oxygen and nutrient-rich blood into irritated areas.
Studies at the Touch Research Institute, Miami School of Medicine, have demonstrated that as few as two 30-minute massage sessions a week can significantly reduce the pain levels of sufferers of conditions as varied as fibromyalgia, arthritis, pre-menstrual syndrome, multiple sclerosis and migraine headaches.
If you are planning to receive massage from a professional therapist, you should first check that they are properly qualified. Self-massage is also possible (see page 98). Massage is suitable for almost anybody, but do not massage any actively inflamed areas, open wounds or damaged skin.
TOP TIP Next time you feel tense or have a headache, try some of the massage, positional release or stretching methods described throughout this section on the muscles of your neck.
Massage uses a variety of basic strokes (see page 96) that each have a particular purpose within the context of the treatment, which may be therapeutic or for general wellness (or may merge the two approaches). Therapeutic massage aims to modify the status and function of tissues – to relax them and/or mobilize and decongest them, for example. Wellness massage has as its sole objective the achievement of calm and relaxation – and is, as a result, far more gentle, rhythmical and measured. Massage can be applied locally – for example, to the areas around a particular joint – or it can be applied to the whole body. The basic strokes used in all massage are described on the following page.
An essential qualification for giving a massage is a desire to ease the pain of the recipient, which is why someone close to you, such as a friend or partner, is an ideal candidate for you to massage or for you to receive a massage from. The patient should lie face down on a bed, in a warm, peaceful room, ideally with gentle music playing, and with the area to be massaged uncovered. A light massage lotion or oil can be applied to reduce friction on the skin.
“Attention to the human body brings healing and regeneration. Through awareness of the body we remember who we really are.”
Jack Kornfield (b. 1945)
Effleurage is a light, gliding stroke, using the palm of the hand.
One hand follows the other in a series of rhythmic, caressing actions. The stroke has a calming and relaxing effect, and also reduces fluid congestion by encouraging the flow of both blood and lymph.
Petrissage involves lifting, pressing and rolling muscles in a movement akin to gently wringing out water from a damp towel. As one hand presses in one direction, there is a counter-pressure from the other hand which pulls in the other direction. The idea
is to “milk” muscles of waste products and to stimulate circulation. The speed with which this stroke is applied can make it either calming or invigorating.
Kneading is a compressive stroke which squeezes tissues downward and then lifts them, in order to improve fluid exchange and to achieve muscle relaxation in the area. This movement can be compared with the hand actions involved in kneading dough when making bread.
Inhibition is the application of direct pressure to tender areas of tight muscles (or trigger points, see pages 100–101), often using a thumb. Hold the pressure for a minute or more. If this hurts too much, press for five seconds, then ease off for a few seconds. Repeat for a minute to stretch tight muscles and promote better circulation.
Vibration and friction treatments involve small, circular, vibratory movements, applied by the tips of the fingers or thumbs. This has a relaxing effect that can ease chronic pain. Vibratory treatment (harmonic oscillation) can also be achieved with a variety of mechanical devices.
Feathering is a soothing method that is often used to conclude a massage session. It involves a series of light, overlapping strokes with the tips of the fingers, which brush like feathers slowly over the areas that have been treated.