How often should I get a massage?

Clients ask this a lot. If you recently hit Power Ball or have been featured in Forbes Magazine, I suggest daily. Maybe twice a day.  However, If you are like the rest of us who have jobs, kids, pets, make an attempt at maintaining some semblance of a social life and are pestered by time constraints and bills to pay, then you probably don't have the time or resources to come in for massage as often as you want or need.

I am going to assume you fall in the 'like the rest of us' category otherwise you would be getting a massage somewhere at this very moment, not reading my blog. Just for you, I'm going to share a couple of self-treatment techniques that can help you maintain some of the benefits of massage until your next visit.

I always try to find ways that allow my clients to help themselves, either by correcting habits that may be contributing to their pain or by finding ways to work the problem areas themselves at home in between visits. After an initial evaluation, this might include specific stretches or strengthening activities or even postural corrections. In addition, here are a couple tools I have found effective when it comes to treating knots, Trigger Points, and tight muscles:

                           Self-Treatment Techniques

         

I <3 Pinky

My personal favorite and BFF, Pinky. Pinky and I do not have an exclusive relationship so for under $2, Pinky could be your new BFF too. You can find these little guys all over. I picked a bunch up at Benny's and I keep a stash in the office.  The Hi Bounce Pinky ball can be used for knots or Trigger Points in the shoulders, arms, legs, and glutes. To use on back/shoulder area, lean against a wall and start with the ball high on the upper back. Lean your back into the ball and step both feet away from the wall. The further you step your feet out from the wall, the greater the pressure on your back. Roll the ball up and down, back and forth focusing on the area you wish the treat. The Trigger Point Therapy Workbook is an excellent reference material that I use in my office to provide clients with handouts on treatments for specific areas. If you use a tennis ball, it is helpful to first place the ball inside a sock to keep it from sliding if you are using it against a wall.

Necessary evil

Unlike my relationship with Pinky, the one I have with the foam roller is more of a love-hate relationship. Extremely effective but there's a certain 'hurt so good' quality to this technique that can make it pretty intense depending on the area you are working. Anyone with habitually tight muscles can greatly benefit from a foam roller, especially those with tight muscles in the legs and hip region including hamstrings, quads, glutes as well as the notorious IT band. Foam rollers are popular with athletes since foam rolling can expedite recovery time, reduce inflammation, increase flexibility and decrease the potential for injury, all of which improve performance. Foam rollers come in many different sizes and textures and are widely available. If you are local, check Job Lot for the best bargain.

If you've had a massage and are familiar with the benefits, you know there really is no substitute. (Sorry, Pinky) The good news is you do not need to be Bill Gates, P-Diddy or lead a life of complete leisure to get a massage. Optimal Wellness offers reasonably priced massage and flexible hours. I'll even send you on your way with a Pinky of your very own until we meet again.