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STAY FIT with Bodywork Therapy
ENHANCE WORKOUT PERFORMANCE AND RECOVERY WITH MASSAGE
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by Marlaina Donato
Therapeutic massage and other bodywork modalities are wellknown stress-busters, but they can also hasten recovery after a workout or injury. A little restorative TLC with a bodywork practitioner before or after exercise can combat post-workout soreness and stiffness, maximizing our fitness investments in and out of the gym.
Approaches such as Swedish, deep tissue and sports massages, and myofascial trigger point release therapy can boost both blood and lymphatic circulation, giving soft tissues a vital shot of cellular nutrition. Massage modalities affect biochemical processes and on the deepest level, mitochondria—the cell’s energy-producing engines. Research from 2015 published in the journal Medicine & Science in Sports & Exercise shows that massage immediately following injury due to resistance training encourages tissue regeneration.
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“In the context of exercise, someone who trains three to five times per week at a high intensity will likely have a higher level of fitness. However, the demand placed on the soft tissue structures will equally be high, and may require more treatment to offset this. This may vary from once a week to once a month,” says Andy Stanbury, head of soft tissue therapy at Pure Sports Medicine, a London clinic for sports injuries.
After working with high performance athletes for 15 years, he always asks, “What do I need to add to improve a patient’s fitness or performance?” For a patient that wants to improve fitness by running, “I would want to optimize their range of movement and stimulate the nervous system in readiness to exercise. I may look to use some myofascial release techniques, active release therapy, instrument-assisted soft tissue mobilization or muscle energy techniques. This would of course take place before the run.” For post-run recovery, Stanbury suggests more relaxing modalities, such as gentle massage, combined with breathwork.
THE FASCIA FACTOR
Fascia, a network of connective tissue, wraps the body in protective layers from the most superficial muscle to the deepest organs and plays a central role in flexibility. This complex netting can become stuck due to inactivity, injury or surgery. Keeping it supple is vital for everyone.
Bodywork like myofascial release that targets trigger points—
knots of tension—can help to ramp up postoperative and overall injury recovery. “Myofascial release is a technique used to reduce the tension in the fascial membrane. Slowly stretching the fascia will unwind and reduce the pressure on the muscles and nerves, reducing pain and creating range of motion and flexibility,” explains Anthony Hansen, a myofascial release therapist at Therapy on the Gulf, in Naples, Florida.
Hansen, who specializes in a “fast release” technique, emphasizes the importance of a gentle approach. “Trigger points are caused by cellular debris encapsulated by the fascia, so it’s much better to stretch it loose than it is to force it. Normally, it takes about three to five sessions, depending on the condition of the patient, for the fascial system to unwind before the patient will feel relief.”
Active trigger points refer, or radiate, pain elsewhere in the body while latent points tend to be more localized and are sore when compressed. “From a wholebody perspective and when we put this in the context of fascial planes, restoration of efficient movement is key, particularly post-surgery and when progressing training load,” says Stanbury. “However, this is not just movement of the body (muscles), but movement of blood, lymph and energy.”
A supple, tension-free body helps deter and bounce back from injuries. Regular bodywork, especially Swedish and deep tissue massage, fosters muscle recovery and helps prevent future issues. Self-massage using foam rollers and massage balls or canes can also be very helpful.
Bodywork offers full-spectrum perks, points out Stanbury, including “improved tissue mobility and elasticity, more efficient blood circulation and reduced anxiety and stress. This will, in turn, help promote better sleep, which is, of course, where we recover best.”
Marlaina Donato is a body-mind-spirit author and composer/recording artist. Connect at AutumnEmbersMusic.com. SwediSh MaSSage: Gentle, gliding strokes to stimulate circulation, lower blood pressure and reduce muscle tension. deep TiSSue MaSSage: Specific, focused massage to break up muscle congestion and reduce restrictions. SporTS MaSSage: Offered at many gyms, physical therapy facilities and recreational sports events for recovery and prevention. MuScle energy TechniqueS: Stretching and hands-on techniques that enable gentle muscle contraction to improve joint function and lengthen muscles.
MyofaScial releaSe: Modalities that specifically target trigger points in the muscles and fascia to release adhesions, increase oxygen and reduce pain and tightness include the following: Active Release Therapy: May be beneficial for chronic pain due to repetitive movements, especially where muscle weakness, numbness or tingling/burning is experienced in the soft tissues. Instrument Assisted Soft Tissue Mobilization: Also known as the Graston technique, practitioners use an array of hand-held instruments for deep trigger points in the fascia and muscles—beneficial after injuries and conditions such as piriformis, muscle-induced sciatica and back pain. Myofascial Cupping: A technique that employs cups to create suction on the muscle tissue to move lymph and blood through the area of deep trigger points.
Life will bring you pain all by itself. Your responsibility is to create joy. ~Milton Erickson, M.D.
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The Sliding Scale of BODYWORK
by Matt Preston
Bodywork is one of those practices that most people kind of know about, but are never quite sure what it exactly means. From assuming it’s just one’s body—at work—to involving deep meditation while fasting in the mountains of Tibet, how it’s thought of can certainly vary. It also depends on the motivation in seeking out such work and the reasons that lead such people to do so. Take Tony for example. About 12 years ago, he wasn’t married, had no kids and was in pretty good shape; karate being his main go-to activity when it came to working out. He wasn’t exactly like that one guy from that one karate show on that one streaming service that everyone was talking about, but he was close. Currently, however, Tony’s a little softer. Now that he’s been married for 10-plus years, he’s spent the last year as de facto teacher to his multiple kids, all under 10. Now, he believes that he’s still in pretty good shape as nearly 40-year-olds go, but every now and then he’ll talk about the “good ole days”. He actually started doing karate as a kid with his dad, so it was also a bonding experience as well as a great physical and mental discipline. Lately, though, he’s finding that his strength and stamina aren’t what they use to be, but still good enough to indicate he’s still ready to get moving. It’s at this point that necessity and opportunity may meet in the middle, and he could share the practice with his kids. Better yet, they could all go to classes with his wife, and maybe even with their grandpa, too. It’ll help to have the time of course, but each person needs to be able to make it if they want it enough. Valerie is also someone who would love to focus a little on herself, but in a different more meaningful way. In her mid-20s and single, living in the big city and working in public relations, she actually makes sure she doesn’t neglect her self-care. She eats healthy enough and runs on the treadmill in her apartment building’s gym, doesn’t go too nuts on the weekends, and will even do the occasional mud run when she’s feeling ornery. That’s just it though, she’s been feeling a little too ornery lately. Like any job, hers doesn’t always go smoothly from day to day, and that’s when she’s able to get there on time if the trains aren’t delayed. And sure, a spa day here and there isn’t a bad way to compensate, but the relaxed feeling doesn’t usually last that long once she’s out the doors; especially considering she needs to get back on the train. Reiki could be exactly what she’s looking for, without even knowing much about it. Sure, it takes her hippy friend Stardust to give her the hard sell this time, as the little tidbits the latter was dropping over the last few months regarding it weren’t really helping. But after a particularly long week, Valerie was more open to the alternative practice, and gave it a shot the next week. Now she’s not exactly going to start hanging dream catchers in her apartment or donning bohemian pants, but Valerie will find the work involving her energy to benefit her body big time. And while her friend is more than happy to take some of the credit, Valerie de-
fends herself that when they’re living in the big city, it’s not exactly the most conducive atmosphere for relaxation. Luckily, it’s the opposite for Kelsey and Pete, as they live in a suburban town within driving distance of many beautiful natural wonders. A large wooded area that leads to a hiking trail up to low lying mountains and/ or a fresh water stream that goes on for a bit before it gets to a picture-perfect lake are some examples of how the late 30-something newlyweds could find their heaven on Earth. But when they’re nearly middle-aged, both starting new jobs and freshly married, they don’t engage nature the way they’d like to. And it’s not for lack of trying, at least on Pete’s part. They both break the stereotypes as Pete wants to go to these places while Kelsey tends to be more of a homebody. Granted, she’s not against it, but they both work full-time jobs and spend a good portion of their free time working on their creative pursuits at home. However, sometimes bodywork involves more than just a “person’s person” or even their energetic makeup, but the actual body of the planet. The natural world has a way of bringing a certain peace, tranquility and perspective to anyone looking to engage. And what better way to relax and or jar loose some creative energy that’s been stagnant than exploring these stunning areas. That’s at least Pete’s logic, when after multiple working weekends in a row, he’s able to convince his wife and best friend for them to do just that. In the end, at least in the case of bodywork, it’s good to know there’s not just one way to approach it, let alone define it. At least as long as you don’t ask Mikey down the block who owns his own bodywork and repair auto shop. Now that guy has a very solid understanding of the term and will very colorfully describe it to you if you let him, but that’s for another article.
Matt Preston is a creative and professional writer from Gloucester Township in South Jersey. Writing is one of his passions; body, mind and soul wellness one of his goals, and belief in destiny his continual motivation. His website and podcast can be found @TheApatheticVegan.com. If you have good thoughts, they will shine out of your face like sunbeams and you will always look lovely. ~Roald Dahl
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