Massage is an important but often overlooked aspect of maintaining a sound body. Most people think of massage or body-work as a luxury that only rich people can afford; that no one except maybe athletes really need massage.

Who needs regular massage?

You do if:

• You have ever had a stiff back or a shoulder that is out of whack and never seems quite right.
• You sit at a computer all day and your neck is always tight, you have carpal tunnel or wrist issues from "mousing", or your shoulders are hunched over.
• You get frequent headaches.
• You do physical labor in your job.
• You lift weights or do other strenuous exercise such as martial arts.

• Massage helps flush the toxins out of muscles.
• Pumps  fresh blood and nutrients in.
• Speeds recovery from hard work, whether it is lifting weights or baling hay
• Stress relief
• Breaks up trigger points which cause referred pain
• decompresses the spine
• helps break up scar tissue
• reduces or eliminates "sticktion" where the muscle fiber tend to adhere to one another
• improves range of motion throughout the entire body
• improves circulation

Types of Massage 

There are many different types of massage, Swedish being the most prevalent in the United States. Swedish massage is a good general modality that will refresh you but may not get to the root of a problem. Other modalities such as Deep Tissue, Reflexology, tui na and others are targeted towards fixing problems such as trigger points, overly tight or compressed muscles and other issues that can cause everything from headaches to limps to referred pain in a totally separate part of the body.

Finding a good MT 

As with everything else there are good MTs (Massage Therapists) and not so good ones and then there are the "massage" parlors.

It can be difficult to tell without actually experiencing their touch, how good an MT is. However, checking their credentials (in Kentucky they have to be licensed and have a set number of hours in training) is a start. FInd out where they went to school, what they studied - at a minimum they should have had at least two semesters of Anatomy, Physiology, many hours of hands on instruction and practice, clinicals, and how to take client histories and do charting. Certifications are only a guideline, it means they passed the minimum requirements to become certified. When talking with an MT about their services ask for referrals. Talk to others that have used the MT's services.

Find someone you feel comfortable with, if you are female and the MT is male, you must be comfortable with them and trust them or you will not relax and won't get the most out of the session. Same goes for guys with female MTs. But the MT must also be comfortable with you, especially a female MT with a male client. If the MT feels something isn't right they won't be able to devote their full attention to their task.

Personally I would stay away from the new Massage Therapy "salons" that are popping up. The offer cheap ($35 I think) massages, but I would opine that the MTs are fresh out of school and you get what you pay for.

What to expect 

The environment should be relaxing, not necessarily "New Age" but low key, peaceful and relaxing. Even in a clinical setting the massage space should feel welcoming.

At your first meeting, the MT should be taking your heatlh history, or, in many cases you may have already filled out the forms and the MT will be going over them and asking you questions about your health, activities, work, injuries etc. At this point you should also be asking question of them, feeling them out asking questions about their training as discussed above.

The MT should explain the process to you and then leave the room so you can undress and get on the table. They should have told you to undress as much as you feel comfortable doing and to get on the table face up or down (depends on what they like to start with) and get under the sheets!

The MT will give you 5 minutes or so then knock and then come in. From there they may talk more or they may get started. What they do depends on what you are there for, what there training is in and their routine. Most MTs have a routine, or order that they address the body.

Communication is the key to getting an effective massage. Without verbal feedback even the most talented MT will not be able to do their best on you.  If it hurts, say so!!! The MT will back off. If they aren't quite hitting a spot you want worked on or aren't going deep enough tell them.

Generally a massage lasts an hour and once done the MT will leave again to let you get back together and dressed.

Once you are dressed and have left the room they may follow-up to see how you are doing and offer you some water, which you should take. Water will help move the toxins out of the body faster and rejuvenate the tissues.

Massage work should be a vital part of your health and fitness regime, it will help restore you after a tough workout or after a tough day at work and will keep the muscle tissue, vibrant, healthy and pliable. 

As with everything else the best are worth the extra money. They have a deep understanding of the body and can usually discern problem areas within minutes of seeing you walk and can in many cases start fixing you up quickly and for the most part painlessly.

Stayed tuned for a new addition to IronBody CrossFit coming soon! 

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