| Welcome to the first edition of FINGER PRINT a newsletter by Priority Therapeutic Massage & Health. Registered Massage Therapists (RMT) Trevor Garrecht and Robert Hackwood make up the diverse team at the clinic. In this issue we are going to start touching on some of the most common questions asked of us. When to use hot and cold therapy on an injury? What pillow will offer the best nights rest? Stand alone extended health care plans are available to cover massage therapy and other therapies for as little as $17.70 a month. Call us for the details of the insurance companies who offer these plans or see us on the Web. |
HOT or COLD?
Many people have been told to use heat or cold when they are in pain, but how do you know which to use and why? Often people hear conflicting advice on which temperature to use and for how long. If in doubt ask your Registered Massage Therapist or another medical professional. A good rule of thumb is: if it's hot then put cold on it and if it's cold then put heat on it. Feel over the area that is hurting and then over several different parts of yourself, such as your neck, arm, hip and leg, and then compare how the temperatures vary. This method gives you an idea as to the degree of circulation into the area and if there is any inflammation.
How long? Heat can be applied for up to twenty minutes. Cold for ten minutes. Longer than these times result in a different physiological outcome (not what you want). To make the treatment more effective wrap a wet towel around the hot water bottle (not electric heat pad) or cold pack to make the heat/cold penetrate deeper into the tissues.
Local effects of heat include vasodilation (opening up of blood vessels) thereby increasing blood flow into the application area. Also local sweating and local analgesia are produced by moist heat. When a muscle gets tight and develops trigger points, heat will offer more relief because the tissue becomes ischemic (a lack of blood into the area on a cellular level) and the heat increases blood circulation into the area.
Local effects of cold are vasoconstriction (contraction of the blood vessels) resulting in a slowing of local circulation, less leukocytic (white blood cells) migration through capillary walls, and a decrease in tissue metabolism. The result most people will notice is the anesthetic effect, or the numbing feeling.
Reflex effects of heat and cold can affect parts of the body other than where it is applied. Prolonged heat over the abdomen decreases intestinal activity, decreases intestinal blood flow and decreases gastric acid secretion; prolonged cold has the opposite effects. The following are some interesting areas that can be reflexly affected by: Prolonged heat
1. Prolonged heat to the pelvis relaxes the musculature of the pelvic organs and increases menstrual flow. This can be a good thing or a bad thing depending on the individual.
2. Prolonged moist heat to the chest can make breathing easier and increase expectorant (coughing up phlegm).
Prolonged cold
1. Prolonged cold over the hands, back of the neck and over the nose causes vasoconstriction in the nasal mucosa (sinus) to stop a runny nose.
2. Prolonged cold to the hands and scalp causes vasoconstriction in the brain which can help some headaches.
3. Prolonged cold over acutely inflamed joints, bursae, contusions and sprains causes vasoconstriction and relief from pain and swelling.
 Robert Hackwood, RMT
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PILLOW FIGHT!
Can't get a good night rest? Well read on and maybe I'll put you to sleep! Considering we spend 1/3 of our lives asleep (not metaphorically speaking) you would think that we should be pretty good at it. This is not always true. There are many variables involved in getting a good night rest, including the type of bed you sleep on, the position you sleep, your emotional state and your pillow.
Let's talk pillows. Pillows only last 6 - 8 months and as long as 12 months. When shopping for a new pillow follow these rules: size regular to queen, king is too large; medium firmness, soft is not enough support, hard does not mold easily enough in the beginning; feather or man made fiberfill polyester type filling, not solid foam or foam chunks. A buckwheat hull filled pillow is excellent for shaping and molding for support. I also get asked "what about the contoured type of pillow?" I have found that at least 50% of my patients put them in the closet after two weeks and the remainder use the contoured pillow intermittently alternating with a regular pillow. The best way to sleep is either on your back or place a pillow under your knees to take the stress off of your low back. When sleeping on your sides place a pillow between your knees. This will help keep your body from twisting and creating or reinforcing a faulty posture. Preventing the twisting can prevent soreness in the morning.
Using the pillow under your head and neck is important. This will help to support your neck in a "good curve" position while allowing your muscles to relax. Bunch the pillow under the back of the neck slightly and pull the corners up over the shoulders (do not put the pillow underneath the shoulders.) This provides stability in 2 dimensions and allows you to relax better versus the muscles having to support the neck while asleep.
When on your side the pillow should be thick enough that your head is level and not too thin so that it is tilted down.
You may need a pillow in front to support your top arm to prevent collapsing down of the shoulder. This could lead to mid-back pain and your arm falling asleep (pins and needles!)
If you are having some difficulty sleeping ask Trevor or myself to assess your sleeping posture.
Robert Hackwood, RMT |
