Warm up with Hot Stone Massage

Finally we see some cooler temperatures here in SoCal! If the rain and chill are getting to you, perhaps you’d enjoy Hot Stone Massage with my colleague Clare Greene. She is offering a special to our clients. Take it away, Clare:

A quiet and peaceful location, with a gentle waft of aromatherapy in the air, spa music in the background, I greet you as you walk in the door.

The temperature in the treatment room is soothing as I begin the session. The stones have been warmed in a specially-designed heater to a pleasing temperature. As your session begins, I strategically place the warm stones on your body and over the sheet or blanket, to insure safety and comfort.

As I begin the actual massage with warm aromatherapy lotion, you feel the sensation of smooth heated stones gliding over your body’s weary muscles.  The heat stored in the stones relaxes the tissues naturally, allowing me to work the muscles deeply.  The session lasts about 70 minutes. $95

Traditionally used by Egyptians and American Indians, stones have a long history of therapeutic healing.  Hot Stones are a form of thermal and magnetic therapy. Recently this technique has come full circle and I am proud to reintroduce its benefits to you now.

Most people find this service to be one of the most nurturing and profoundly relaxing treatments.  Call me directly to schedule your session 949-466-9748. You can learn more about me at my website.

Hot stone massage may not be for you if you are pregnant or have sunburn. If menopausal, hot stone massage could trigger a hot flash.  People with diabetes, high blood pressure, heart disease or are on medication that thins the blood should not have hot stone massage.

If you do not fall into one of these circumstances you might find this treatment the magic you are looking for this cold winter.

The Injury Process

That's my foot!

I had been intending to write about the injury process, NOT intending to GET  injured! On Friday I took my son for a hike. It was a gorgeous day and we returned to one of our favorite spots: Switzer Falls in the Angeles National Forest. About 30 feet into the hike I twisted my ankle jumping over some water. I couldn’t believe it. Fortunately it felt fine and we hiked around for about 3 hours. We had so much fun.

It wasn’t until I got home that I realized my ankle was hurting. It hadn’t hurt or felt injured at all during the hike. I was quite surprised and immediately went into injury treatment mode. Obviously this wasn’t a major sprain, but taking the following steps was really important in helping to minimize the damage.

R stands for REST. When you have an injury you must stop using the injured body part. When it’s the ankle that means stop putting weight on it. This is probably the hardest part, unless it’s hurting really, really badly. Then it’s easy.

I stands for ICE. Get ice on the injured part as soon as possible. It could be an ice pack, bag of ice, pack of peas or a cold stream. A good rule of thumb for ice is to use it for about 10-15 minutes with 20 minutes in between. When using ice packs, do not put them directly on the skin and don’t leave them on too long. You can burn your skin.

C stands for COMPRESSION. The body is sending lots of extra helpers to the injured area: fibroblasts to weave a scar over the injured structure, white blood cells to fight infection, chemicals that help manage pain, etc. Compressing the area helps keep inflammation in check. Too much inflammation can cause secondary problems. You can compress the injured body part with a piece of clothing (sock, shoe, t-shirt), a strip of cloth, towel, or the fabulous invention: the ACE bandage.

E stands for ELEVATION. Elevating the body part also helps to manage the huge influx of helper agents that the body is sending to the injured area. It helps the lymphatic system of the body clear out molecular debris caused in the injury.

Another common treatment for injury is taking anti-inflammatory medication or applying an anti-inflammatory creme. Of course, you know your body best in terms of administering any medications, so use common sense and follow the directions on the package. It never hurts to go to the doctor or urgent care clinic if you are concerned about how badly you’ve injured yourself. A trained professional can assess the degree of injury and rule out any complicating factors. An acute sprain can mask symptoms indicating a more serious injury like a fracture.

Next step is SLEEP! I don’t mean go directly to sleep, but remember that our amazing human bodies are designed to heal and restore during a good night’s sleep. It’s even more important when you are recovering from an injury. Our bodies accomplish a lot of repair during our sleep.

MASSAGE? Yes! Massage can be part of your recovery as well, after the acute stage of injury (roughly the first 24-48 hours). Massage can “reduce adhesions and influence the direction of new collagen fibers in the healing process. It can address edema and toxic accumulations from secondary muscle spasm. Massage will also help with stiffness from the temporary loss of joint function.” A Massage Therapist’s Guide to Pathology by Ruth Werner, Lippincott Williams & Wilkins 1998 p. 89. I know I felt my leg muscles could benefit from massage after icing and elevating for a couple of days.

Throughout your injury try to gently move the injured part through its regular range of motion as soon as you can without further hurting it. This gentle stretching and use is better than total immobilization because it encourages the body’s natural scar tissue to align properly with the muscle, tendon or ligament fibers and creates a stronger “patch” in the injured area.

Now I hope that not all of the topics I plan to write about actually happen to me personally. That might curtail my choice of topics drastically. Let me know if you have any questions about the injury process. Oh, and remember to warm up those ligaments before your next hike – I know I will!

Luck! Get your hot, fresh luck!

I don’t necessarily believe in luck. I believe in being a blessing to those around you and being grateful, mindful, hopeful. But, I do like to eat black-eye peas or lentils on New Year’s, giving Luck a wink and a hug. Here’s this year’s recipe which was quite tasty. Enjoy with a rustic loaf of bread, perhaps some delicious wine or beer. May 2012 be full of blessings for you and your family.

Rice & Black-eye Pea Soup

9 oz dried black-eye peas (or substitute 1 14 oz can peas: see ** cooking note below to adjust)

1 T. butter or cooking oil

1/2 onion finely chopped

2 garlic cloves, finely chopped or crushed

2 carrots, finely chopped

2 celery stalks, finely chopped

1 small red bell pepper, finely chopped

3 oz. lean smoked ham, diced

1/8 t. dried thyme

1 bay leaf

5 c. vegetable or chicken broth

2 1/2 c. water

1/2 c. brown rice

fresh parsley or chives to garnish

1. Soak peas at least 6 hours. Drain and cover with enough cold water to 2 inches. Bring to a boil for 10 minutes. Drain and rinse.

2. Heat the oil in a large heavy-bottomed saucepan over medium heat. Add the onion, cover and cook for 3-4 minutes, stirring frequently until just softened. Add the garlic, carrots, celery, and bell pepper. Stir well and cook for an additional 2 minutes.

3. Add the drained beans, ham, thyme, bay leaf, stock and water. Bring to a boil, reduce heat, cover and simmer gently, stirring occasionally for 1 hour or until the beans are just tender.

4. Stir in the rice and season with salt if needed and pepper. Continue cooking for 30 minutes or until the rice and beans are tender.

Garnish and enjoy! Serves 4-6.

** If using canned beans,  add the rice at step 3 and cook until the rice is tender, possibly 30 minutes or less. **

R.E.S.T. for the holidays

I have a wise friend. What a blessing! Her name is Kelly Duggan Shearer. She kindly allowed me to share these suggestions with you about keeping the holidays happy. She encourages us to R.E.S.T. to stay sane the holiday season.

R: Reduce stress. Set a budget for time, social obligations and gifts. Prioritize tasks and activities. Practice relaxation techniques. (I think this might include massage, don’t you?!)

E: Embrace yourself. Exercise daily. Get plenty of rest. Eat and drink in moderation.

S: Set realistic expectations. Remember, the holiday season is not a cure for feelings or loneliness, anger or sadness. Also, do not expect yourself to attend every event to which you are invited, or to enjoy each activity equally.

T: Take time to reinvent your holiday. Create new traditions and memories. Surround yourself with caring, supportive people. Honor the memory of those who are no longer with you.

Kelly is a licensed Marriage and Family Therapist (MFC 45250) with a private practice in Glendora, CA. She specializes in helping women in their 30′s and 40′s to reclaim freedom in their hearts and joy in their relationships. Who can’t use a little more joy? Reach her at 626-841-9165 and here. Thanks Kelly!

Are your nerves compromised?

Neck after neck of tight, cranky muscles made me wonder the other day: How do nearby muscles respond to spinal misalignment? Misalignment of the vertebrae is also called subluxation. I decided to find the answer for you and for me by asking our good Dr. Rion Zimmerman, D.C. Dr. Zimmerman runs a thriving family chiropractic practice in La Cañada.

Me: If vertebrae are out of alignment, how do the muscles surrounding or attaching to those vertebrae respond?

Dr. Z: I define a subluxation as an unhealthy neurological pattern or habit that creates a physical, chemical and/or emotional response. The muscles’ response could be considered a physical response and what the muscles do is increase in muscle tone, get tight or hard. This tonal increase is based on a response within the autonomic nervous system known as “fight or flight.”

Me: How do people usually experience or feel spinal misalignment?

Dr. Z: A subluxation occurs in response to stress: physical, chemical or emotional. A basic way to break neurological symptoms down is through the three main types of nerves that create these symptoms. Sensory nerves which would respond with burning or sharp pain; motor nerves which would respond with lack of coordination or weakness; and the autonomic nervous system which would respond with symptoms to the organs all throughout the body, for example digestive or respiratory dysfunction.

Me: I have often heard people wonder if after chiropractic adjustments, tight muscles just pull the vertebrae out of alignment again. Is there a negative loop that needs to be broken here? If so, how is it broken?

Dr. Z: Remember the subluxation is an unhealthy neurological pattern or habit in the body. So it is not the muscle pulling out the vertebrae but the nerve that is not properly activating the muscle. After an adjustment the nerve will fire but with time the old negative pattern will force symptoms to return. Generally there is a recommended treatment plan that involves multiple chiropractic adjustments. These multiple chiropractic adjustments are recommended to help create a new healthier pattern in the nervous system.

Me: How does targeted stretching and exercise play a positive role in our bodies being able to hold alignment properly, naturally, or effortlessly?

Dr. Z: A new healthier pattern is developed in the nervous system through chiropractic adjustments. It is then up to the patient to help maintain this pattern with a customized exercise and nutritional plan.

Me: What differences are there in misalignment of vertebrae in the neck, mid-back and low-back, if any?

Dr. Z: Chiropractic is holistic because of its effect on the nervous system. Each part of the spine houses a different part of the spinal cord which distributes to different muscles, organs and cells. An extreme example of this would be a severe spinal cord injury. If the cervical portion (neck) of the spinal cord is ruptured then everything below it is affected, both arms and legs along with all organs. If the lumbar (lower back) portion is ruptured than both legs and all organs that correlate with those levels are affected.

Dr. Zimmerman is a chiropractor specializing in preventative, hands-on care in La Cañada. He can be reached at 818-952-0172 and http://www.flintridgefamilychiropractic.com

Thanks Doc!

self-massage for runners

In honor of my niece who incorporated a lot of running into her training, I offer these self-massage tips for runners and other athletes. Using self-massage as part of a warm-up routine can help improve performance and reduce the chance of injury. Muscles pumped full of blood have more oxygen at their disposal and therefore more power and endurance. Tendons and ligaments that have been warmed up are less brittle and better able to flex when needed. This simple routine addresses both of these goals.

Sit on a chair or on the floor. Begin by jostling the muscles of the upper and lower legs. Allow your muscles to be loose and think of jostling them around the bones at the center of the leg. (Easier when seated on a chair.)

Next make your hands into loose fists and rhythmically, gently pound the muscles of the upper leg. (Pretend you’re a  drummer finally getting your turn at a solo.) Keep the tempo fairly vigorous, not slow and meditative. In a pre-workout session you want to get the blood pumping. You can alternate left and right fists or clasp hands and strike the muscles together. (no picture for this one)

Target the inside and outside of the upper leg by leaning into the muscles with the heel of your hands. Inside and outside muscles help with balance and equilibrium. They benefit from being warmed up too. Keep the pressure light to medium and the rhythm fairly quick. You’re pumping blood into these muscles.

Target tendons and ligaments of the ankles and knees: We want our tendons and ligaments to be warmed up before taking the load of running or other sports. Tendons and ligaments are made of a substance that responds really well to heat or heat generated by friction. Should one twist or roll an ankle, a brittle ligament is more likely to tear than a warmed-up one.

Vigorously rub the area all around the knee (top, bottom, front and sides of knee). You can use the heel of your hands, the palms, or backs of knuckles – whatever is comfortable. You can do this through clothing, right on the skin, or by throwing a towel over the knee. You can also throw a hot water bottle or hot pack onto the knees before you run. Both of these strategies work well.

Proceed to the ankles. Ankles have many tendons and ligaments. They help provide stability for the variety of motions we ask of our bodies: bend, flex, point, brake, sprint, turn on a dime, etc. With the heel of your hand, vigorously rub all around both ankles. Get the tops of the feet, all around the ankle bones on the insides and outsides of the feet, the heels, the Achilles tendons in the back. Take a moment to move each ankle through a complete range of motion passively or actively. Be sure to rub the bottom of the foot where the important plantar fascia lies. You can do with with a tennis ball instead of your hand if you stand up and roll your foot over the ball.

Lastly, if you have a tool like The Stick, use this to roll out any muscles that were hard to reach. This can be great for the hips. A tennis ball up against the wall can also get the hips pretty well. The gluteus maximus is a very important muscle in running.

Now do some stretching and you should be ready to tackle your run or other exercise. Share in the comments if you have a favorite pre-run/pre-exercise warm-up everyone should know about.

little known “muscle” series: IT band

This is a guest post from my cherished Hailey Paton, Physical Therapist Extraordinaire! (Her business card really says that! True story.)

I know you have heard people say, “maybe your IT Band is tight.” You nod your head in agreement and wonder what the heck he/she is talking about. You wonder if there truly is a band in your leg? Is it a muscle, tendon or ligament? What does “IT” mean anyway?  Well, let me set the facts straight!

The Iliotibial band (ITB), also referred to as the Iliotibial tract, is actually a fibrous band of fascia or connective tissue. The fascia acts as a reinforcement or protective layer to the muscles of the lateral leg. It is one of the thickest pieces of tissue in the body. In layman’s terms, the ITB connects at the top of the pelvis on the side and runs down the leg to insert just below the knee on the outside. At the insertion site, the band moves back and forth as we straighten and bend the knee. So you can visualize that when the band gets tighter the friction and rubbing at the knee will be more intense. The rubbing irritates the band and causes inflammation and pain at the knee. This pain is diagnosed as ITB syndrome. The causes of ITB syndrome include:

• Overuse of the knee on hard surfaces or uneven terrain
• Tightness of the ITB and surrounding hip musculature (ie. tensor fascia latae, gluteus maximus)
• Leg length differences
• Pronation of the foot
• Knocked knees

You can grasp the importance of stretching and maintaining the flexibility of the ITB and surrounding musculature of the hip. The best two stretches I have found are seen here. In the first exercise you lay on your back with a band or towel wrapped around the foot and pull the leg straight up. Then, slightly cross the leg over your midline keeping it straight. Hold for 20 seconds and repeat three times.

The second stretch is performed in the standing position. Cross the tight leg behind the other and bend forward from the waist. Hold this position for 20-30 seconds and repeat 3 times on each side.

Susan here again: I always pay attention to the IT band during massage sessions. It’s tighter than it should be for many of us. And massage strokes aimed at loosening the IT band can help increase flexibility. I am always reminded my IT bands are tight when my son jumps on them when we’re wrestling. He always thinks it’s funny what a big reaction he can get from mom. Kids are helpful in so many ways, right?

Small Business Saturday

Many Americans have heard of Black Friday. But have you heard of Small Business Saturday? Tomorrow is Small Business Saturday.

Whereas Black Friday attracts crowds to some of the big box retailers, Small Business Saturday endeavors to remind people to spend some of their holiday shopping dollars in local small businesses. Here’s a short list of some of the small businesses in La Cañada that I’m a big fan of. I’m confident you’ll be impressed when you patronize these businesses.

Malfi’s – great restaurant majoring on fresh ingredients and customization

Julie O’Keefe Home and Garden – too many fun things in here to make your home feel homier, dangerously close to my new location

Urban Fitness Pilates Studio – you’ll feel healthier just walking in

Flintridge Bookstore & Coffee Shop - an independent bookstore that’s growing strong in this economy: definitely something to celebrate

Georgee’s Pizza – a 31-year-old small business: gotta celebrate that!

Detox Spa Special

Prescription: TLC! Here are 2 specials just for you.

Detox & Unwind: a 90-minute treatment to help you clear your head and your body. $90. The treatment begins with dry brushing on the back of the body. Dry brushing stimulates the lymphatic flow throughout the body, aiding in clearing toxins from the skin and body. I will next apply Arbonne’s Sea Mud Body Mask to the back. Mud has traditionally been used to draw toxins out of the skin. As the mud works its magic I will gently stretch the legs and massage the feet. After removing the mud, I’ll treat you to a luxurious back massage using Arbonnne’s fabulous 5-1 Essential Massage Oil. Arbonne’s special blend of sea botanicals carries a very pleasant scent as well as nourishing properties to the skin.

On the front of the body I will again do some dry brushing and stretching of the arms and legs. Arbonne’s Foaming Sea Salt Scrub delivers what tired feet need to rejuvenate. I follow with the Renewing Body Gelee, a cool and creamy delight. Arms, hands and neck are treated to the lovely feel of the Re-Mineralizing Body Lotion. A final treat is for the face and neck. I will use soft, gentle brushes on the face to stimulate the flow of lymphatic fluids, refreshing the skin. Slow and calming, this simple treatment concludes your mini-getaway from stress. A goody bag is yours to keep which includes a sample of Arbonne’s fabulous Seasource Detox Spa products.

Detox and Rejuvenate: a 45-minute treat for your hands and feet. $45. The treatment begins with a warm, relaxing foot bath. Arbonne’s Foaming Sea Salt Scrub is perfect for stimulating tired and under-appreciated feet! A luxurious foot massage with Arbonne’s 5-in-1 Essential Massage Oil brings some bliss back to your feet. The Renewing Body Gelee is a special treat to finish the feet. I attend to the needs of the arms and hands next with some gentle stretching and delightful massage with Arbonne’s Re-Mineralizing Body Lotion. Arbonne’s special blend of sea botanicals carries a very pleasant scent as well as nourishing properties to the skin. A goody bag is yours to keep which includes a sample of Arbonne’s fabulous Seasource Detox Spa products.

Call to schedule your appointment in November and December. Special expires December 31, 2011.

Welcome Clare Greene, my new colleague!

Clare Greene

I am so excited to welcome Clare Greene to my new location. Clare will be sharing the space with me and providing extraordinary massage for lots of happy people. You may be one of them soon!

Clare and I met about 4 years ago and we began trading massages with each other. Because I have received a lot of massage from Clare, I can rave on and on about her from first hand experience. She’s really great. Clare will be able to cover some of the days and times I find difficult to cover including afternoons, some evenings, Saturdays and Sundays.

Clare’s unique style of massage is designed to fit your individual needs in order to achieve deep relaxation, as well as pain relief and greater range of motion.  She draws on a combination of Thai, Swedish and Deep Tissue massage techniques in order to relax the muscles and stretch the joints.  It may feel like a passive yoga session combined with a massage.    She also offers and has specific training in Pregnancy and Postpartum Massage.

Clare’s education includes over 1000 hours of massage therapy instruction as well as college level anatomy, physiology and nutrition.  She is nationally certified through the National Certification Board for Therapeutic Massage and Bodywork (NCBTMB) as well as state licensed with the California Massage Therapy Council.

Her passion is incorporating good nutrition, exercise and stress management to maintain a total healthy lifestyle. Clare can be reached directly at 949-466-9748. I hope you will call and book an appointment with her. She’s excellent.