IN THIS ISSUE

Dear e-touch reader,

This month in e-touch, learn how massage can soothe your winter woes.  Also, a bright idea for improving your workplace, tips on safe shoveling and more!

Enjoy the issue!
-The Editors

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Say Farewell to Winter with Massage

By Jean Ives

The winter of 2007 has packed a wallop in many parts of the country. No matter where you live, chances are Mother Nature dropped more snow on you than in previous years—such as two feet in three days in Santa Fe, New Mexico, and more than 12 feet in Redfield, New York.

Heavy snowfall can take its toll on our bodies in many ways. Fortunately, a good massage can help relieve the resulting aches and pains.

Shovel Your Way to Aching Muscles

Don't Massage Frostbite

Massage is a welcome salve to most of our winter ills. However, health experts agree that massage can be harmful to frostbitten skin. For frostbite, the National Safety Council recommends that you seek medical attention immediately and that the person stay warm, remove any clothing that could restrict circulation, and slightly elevate the affected area of the body. Do not rub the frostbitten area with ice, snow or your hands.

Shoveling snow—especially if it’s deep enough to have to shovel several layers before reaching pavement—requires muscles most people don’t use every day. Lower back pain, aching arms and shoulders and even muscle spasms are common complaints after shoveling. Research indicates that massage helps soothe aching muscles, and if you've spent more than a half-hour shoveling snow, you'll probably agree that a massage is just what you need.

Massage to the rescue for: aching muscles, muscle spasms.

Slip and Slog to the Office

Bundling up against the cold means you're already padded with extra layers of bulk. Add to that a briefcase and a shoe bag slung over the shoulder, and an ear-warming hat that limits peripheral vision, and you’ve got potential for disaster in every step. Even walking on dry pavement would be hazardous when you're wrapped up like this, but you're also braving unshoveled sidewalks, mountains of snowplowed sludge, puddles of salt-melted slush and treacherous patches of ice. Running for the bus before it pulls away from the curb just adds to this recipe for injuries.

Massage to the rescue for: aching shoulders, strained muscles, stress.

Hunch Up Over the Steering Wheel

What could be worse than walking to work in snow and ice? Driving in it. Your normal drive time doubles or triples. You spritz the windshield every few minutes to clear the salty spray off the window, squeeze the steering wheel, hunch forward, and strain your eyes to stay alert to roadway conditions. As you creep along, all you can think of is how the snow plow will have pushed mounds of snow to block the base of your driveway, and that you’ll have to shovel again when you get home. By the time you get out of your car, the pain between your shoulder blades is excruciating.

Massage to the rescue for: neck and shoulder aches, stress.

Squint into the Glare

Once the snow stops, it’s not unusual for bright blue skies and intense sunlight to accompany below-freezing temperatures. Even polarized sunglasses can’t always prevent tension headaches that come from looking into the glare of the sun. Again, research suggests massage can help. The Mayo Clinic also recommends a few simple self-massage techniques that can help relieve the pain of a tension headache.

Massage to the rescue for: tension headaches.

Massage to the Rescue

Massage feels good at any time. But after the winter most of us have endured, massage is almost mandatory. It won’t erase the windchill factor or magically make the snow disappear, but it will make it easier for you to slog through it all.

Jean Ives is a frequent contributor to mtj.

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Help Others While You Help Yourself

Right after you make an appointment with your favorite massage therapist, do your co-workers a favor by encouraging your company’s human resources department to offer massage benefits. You could ask your company to declare a “Goodbye Winter, Hello Massage” month, and invite a massage therapist to give chair massages in the office two days a week during the month. Or, ask your company to provide gift certificates that employees can use at local massage businesses.

You can also help your colleagues by sending them to AMTA’s Find A Massage Therapist® national locator service to locate an AMTA Professional member anywhere in the United States. This service will direct them to professionals who agree to adhere to a professionally recognized code of ethics and standards of practice, and are committed to continuing their professional education and development. They can visit the locator service online today at www.findamassagetherapist.org, or call toll-free 888-THE-AMTA [843-2682].

AMTA members listed in AMTA’s locator service must meet any and all local or state licensing requirements for massage therapists. All information included in the locator service is provided by individual members, and AMTA presumes all information to be true and correct. AMTA assumes no liability for incorrect information provided to AMTA for inclusion in this locator service, nor does AMTA represent these practitioners as competent.

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Prevent Snow-shoveling Injuries

Clearing away mounds of snow can be more than just a pain—it can also be dangerous. The American Academy of Orthopaedic Surgeons (AAOS) warns that snow shoveling can be hazardous to your back, shoulders and wrists if you don't take proper precautions. Improper use of tools, along with overextension and overexertion of muscles, can increase your risk of muscular and skeletal injuries.

To minimize risks, the AAOS offers a number of helpful tips for safe snow clearing, including:

  • Check with your doctor before shoveling. This activity places high stress on your heart. If you have a medical condition or don’t exercise regularly, consider hiring someone to remove the snow.
  • Dress appropriately. Light, layered, water-repellent clothing provides both ventilation and insulation. It’s also important to have warm headgear, mittens or gloves, and thick, warm socks. Wear shoes or boots with slip-resistant soles.
  • Warm up your muscles. Shoveling can be a vigorous activity. Before you begin, warm up your muscles for 10 minutes with light exercise.
  • Look where you’re shoveling. Don’t let a hat or scarf block your vision, and watch out for ice patches and uneven surfaces.
  • Use the right shovel. Your shovel should be comfortable for your height and strength. Don’t use one that’s too heavy or too long. Space your hands on the shovel handle for better leverage.
  • Lift properly. It’s best to push the snow, but if you must lift, do it properly. Squat with your legs apart, knees bent and back straight, and lift with your legs, without bending at the waist. Don’t try to remove deep snow all at once, but a little at a time.
  • Don’t throw snow. Scoop small amounts of snow into the shovel, and walk to where you want to dump it. Don’t throw the snow over your shoulder or to the side—this requires a twisting motion that stresses your back. Don’t extend your arms with a shovelful of snow, because this puts too much weight on your spine.
  • Clear snow early and often. Begin when a light covering of snow is on the ground to avoid shoveling packed, heavy snow.
  • Pace yourself. Snow shoveling is an aerobic activity, comparable to weightlifting. Take frequent breaks and drink fluids to prevent dehydration. If you experience chest pain, shortness of breath or other signs of a heart attack, call 911 or other emergency help immediately.

Source: American Academy of Orthopaedic Surgeons, 2005.

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Table Tips

Give your pet a massage

Pet massage can be rewarding for both you and your pet!

Always remember to be careful about how much pressure you use on your pet. They're a lot smaller than we are, and a stroke that may feel fine to you may be too much for them. Stop immediately if your pet shows any sign of discomfort.

Start with your dog or cat lying down with their spine facing up. Begin delicately rocking with two fingers, one on either side of the spine, beginning at the base of the tail. Gently work your way up to the neck, and repeat at least three times.

Then work on each leg, beginning with the rear legs. Rub gently in circular motions starting at the bottom of each foot and working your way up to where the legs attach. Animals with arthritis especially love this.

You may then rub your pet’s belly (if he’ll let you!) and finish with a head and neck rub.

My five silky terriers line up for their massage every morning, and would feel incomplete without their daily rub. You can massage a small animal in about five minutes; a larger animal may take longer.

Maureen Thacker
AMTA Professional Member
Kissimmee, Florida

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Click 'n' Pick

Here are the results of last month's survey!

Total responses:  2

1) What types of complementary and alternative medicine (CAM) therapies have you ever used?

  • Massage therapy—100%
  • Herbal products or dietary supplements—100%
  • Chiropractic manipulation—50%

2) How helpful did you find the CAM therapy you used?

  • Very helpful—50%
  • Somewhat helpful—50%

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Legal Notice

Articles submitted by individual authors are copyrighted by those authors and reprinted with their permission. Views expressed in these articles are not necessarily the views of the American Massage Therapy Association®, and should in no way be construed as an endorsement. They are for informational purposes only.

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AMTA Mission

To serve AMTA members while advancing the art, science and practice of massage therapy.