HEALTH BENEFITS AND MECHANISMS OF MASSAGE
Have you ever wondered how the massage saved you from pain, stress and anxiety? In addition to applying traditional massage as a medicine, many traditional cultures have scientific support behind the powerful effects of massage. Read this article to learn more about how massage really works and its proven health benefits.
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Massage therapy is a simple and effective way to improve physical and mental health. Massage sessions usually last from 15 to 90 minutes. There are many different types of therapeutic massage, some of which are [R, R]:
Swedish massage - a classic form of massage that relaxes tense muscles and improves blood circulation. The skin and muscles in the affected areas are gently kneaded, rubbed, struck and vibrate.
Manipulation -
ligaments, tendons and muscles, to increase mobility and pain relief, muscles are stretched and moved. It is usually performed together with physical therapy techniques.
Mobility - focuses on moving the spine, joints and muscles in the body to improve mobility, relax muscles and improve posture. Similar to manipulation, it is performed by physical therapy techniques.
Connective tissue massage - relieves tension in connective tissue that connects organs, muscles and nerves to treat diseases.
Deep tissue massage - treats deeper layers of muscle by applying strong pressure on muscles and tendons.
Myofascial (trigger point) massage - applied to pressure, hypersensitive pain relief points, stretched muscle tissue and connective tissue. [R].
Chinese traditional massage - applied to some acupuncture points of the body with moderate pressure, with fingertips, using circular movements; usually done with acupuncture.
Shiatsu massage - The thumb is used to massage acupuncture points, the Japanese form of massage therapy.
Manual lymphatic drainage - promotes natural drainage of waste products from lymph nodes.
Thai massage - stretching and pulling limbs and applying strong, rhythmic pressure to the body with hands, elbows, knees or feet. It focuses on manipulating “energy lines gelen (similar to acupuncture meridians) that come to the body to treat diseases.
Ayurvedic massage - Traditional Indian massage with rhythm strokes and gentle massage to the body using vegetable oils.
Tantric massage - a type of massage that uses sexual energy to achieve a higher level of consciousness using certain sensual touches, producing a sense of serenity.
Why is massage so useful?
Stimulates the release of hormones (endorphins and enkephalins) that reduce anxiety, stress and pain [R, R].
It reduces stress hormones (norepinephrine, epinephrine, and cortisol) that reduce pulse rate, lower blood pressure, breathe slowly and relax muscles [R].
Increases levels of oxytocin, a hormone that enhances social relationships and behaviors such as reliability, generosity and understanding [R].
It reduces the activation of pain receptors in the spinal cord and muscles [R, R].
It inhibits the production of inflammatory cytokines (TNF-alpha, interleukin-6, and HSP-27) that stop muscle swelling and inflammation [R].
Increases blood flow to muscles, connective tissue and lymph nodes [R].
Massage Relieves Pain and Injuries
1) Massage helps in the treatment of Migraine and Chronic Headache
In one clinical study, 47 patients suffering from migraine corrected the frequency of migraine massages and decreased sleep quality. The massage included myofascial oscillation and deep ischemic compression of the back, shoulder, neck and head [R].
Physical and emotional stress often triggers migraine. Massage reduces stress by reducing heart rate, anxiety and cortisol levels during massage sessions. It decreases levels of P and inflammatory agents that trigger migraine pain and sleeps deeply for a long time [R].
In a clinical trial, 105 subjects suffering from tension headache decreased headache intensity (headache, neck and behind the eyes) [R].
Massage treatment headaches in 65 patients by reducing the pain in the trigger points on the neck and shoulder. Trigger point, (are sensitive, painful areas associated with tense headaches of the body). Massage reduces pain receptor stimulation at these trigger points [R, R].
2) Massage Helps Fibromyalgia
Fibromyalgia is a chronic condition associated with pain symptoms, stiff joints and intense fatigue. In one study (DB-RCT), massage reduced pain and anxiety in 74 patients with fibromyalgia [R].
In another study, fifty women with manual lymphatic drainage treatment and connective tissue massage fibromyalgia reduced pain intensity and pressure. Both types of massage relieved the body, decreased muscle spasms, relieved pain and increased blood flow [R, R].
Massage reduces pain and anxiety by reducing heart rate, blood pressure and respiratory rate. It also increases pain relief and relief hormones (enkephalins and endorphins) [R].
3) Arthritis Treatment helps massage
Arthritis is a chronic inflammation of joints that damage cartilage. In 40 adults with knee arthritis (DB-RCT), massage therapy treated pain and stiffness. In another study, weekly massage sessions were good for 125 patients with arthritis [R, R].
Massage reduces stress hormones and increases pain relief hormones. R].
4) Massage Treats Muscle Injuries After Exercise
29 patients with shoulder pain were treated with soft tissue massage. Soft tissue massage improves muscle repair after shoulder injury. The massage stops muscle pain by reducing swelling and stopping the release of bradykinins and prostaglandins from inflammatory white blood cells [R, R, R].
However, a meta-analysis has shown that the effects of massage are not important in the healing of athletes but are relevant under favorable conditions (short-term recovery after intensive mixed training) [R].
Massage increases muscle growth by increasing cell growth and reduces inflammation caused by exercise-induced muscle damage by blocking the production of inflammatory cytokines (TNF-alpha, IL-6 and HSP27) [R, R].
5) Post Stroke Massage Increases Stroke Rehabilitation
Electric acupuncture and massage improved shoulder and hand movements in 120 partial stroke patients. Acupuncture and massage relax the muscles, increase vascular blockage and increase blood circulation in the blood vessels [R].
Touch massage helped rehabilitate 50-stroke patients by reducing anxiety and pain, improving quality of life and sensorimotor functions. Increased efficacy in brain regions associated with pleasure and emotional regulation [R].
Facial rehabilitation, including muscle training, massage and meditation-relief, helped treat facial paralysis in 160 patients. Electrical stimulation and massage enable the amputation of nerves at muscle targets and the full recovery of muscle movement [R, R].
6) Massage Corrects Chronic Low Back Pain
Massage effectively cured chronic low back pain in 401 patients. Massage increases blood flow, blocks pain receptors in muscle tissue, and indicates that the brain relaxes the body [R, R, R].
7) Massage Increases Pain Caused by Spinal Cord Injuries
Twenty patients with spinal cord injury benefited from two weekly massage sessions. In another study, acupuncture and massage treated spinal cord injuries in 30 people by reducing pain [R, R].
Massage reduces pain, increases the release of natural pain relief hormones (endorphins and enkephalins) [releasing R].
8) Massage Helps Burn Wound Care
Massage in 146 burned patients reduced pain, stopped itching, and improved the appearance of the wound. The massage breaks the scar tissue and repairs the skin, stopping the growth of the scar tissue. Massage also stimulates nerve fibers to relieve pain, relax muscles and produce a sense of well-being [R, R, R].
9) Massage Helps Treat Myofascial Pain Syndrome
Myofascial pain syndrome is caused by pain at the trigger points in the neck and shoulder muscles. Massive treatment of myofacial pain syndrome in 67 patients by reducing pain receptor stimulation at trigger points. Massage also activates a brain region (prefrontal cortex) to reduce pain perception [R, R, R].
10) Massage Makes Birth Easier and Reduces Birth Trauma
In a systematic review, in the last month of pregnancy, vaginal massage prepared 2497 women for delivery by reducing the likelihood of trauma and pain, increasing flexibility, and reducing muscle and soft tissue resistance. However, massage was effective only for women who had previously had vaginal delivery [R, R].
11) Massage Corrects Temporomandibular Joint Pain
The temporomandibular joint is connected to the temporal bones of the skull by the jaw. In one case study, massage helped reduce pain and stress, increased jaw opening and neck range of motion, and relaxed muscles in women with temporomandibular joint pain. Massage reduces tissue swelling and pain associated with temporomandibular dysfunction (TMD) [R, R].
12) Massage Therapy in Carpal Tunnel Syndrome
In a pilot study, carpal tunnel syndrome targeted massage reduced pain and improved grip strength in 27 patients with carpal tunnel syndrome. In another study, massage in 21 patients with carpal tunnel syndrome improved pain severity and hand and wrist function [R, R].
Massage improves blood flow, increases waste drainage from lymph nodes and reduces muscle tension. It also softens excess connective tissue, reduces myofascial trigger point activity in soft tissue, and reduces compression from the cervical spine to the wrist along the nerve pathway [R].
Massage Improves Mental Health
13) Massage Reduces Anxiety and Stress
Swedish massage reduced anxiety in 48 ICU patients. Massage relaxes muscles, improves blood circulation, slows breathing and reduces headache [R].
Massage reduces anxiety and stress by reducing hormones that increase heart rate, breathing and sweating (norepinephrine and ACTH) [R].
14) Massage helps in insomnia
Chinese therapy massage helped in the treatment of insomnia in 44 postmenopausal women. Massage increased the 3rd and 4th stage sleep, which is important for body repair and stimulation of the immune system. This has done by reducing levels of substance P and inflammatory agents induced by deeper sleep longer than R, R,].
Massage creates a calming and relaxing effect. It releases endorphins that reduce pulse, respiration, muscle tension and increase circulation [R].
Massage Improves Immune Function
15) Massage Improves Immune System
Weekly massage therapies boosted the immune system by increasing white blood cell and immune cell levels in 45 participants [R].
In a single session of Swedish massage, 53 participants increased white blood cell count and cortisol levels [R].
Other Health Benefits of Massage
16) Massage Improves Quality of Life in Cancer Patients
Therapeutic massage reduced the level of pain, fatigue, nausea and anxiety in 58 participants receiving chemotherapy. In another study, massage therapy provided stress, anxiety, pain, and comfort to 343 cancer patients. Massage increases relaxation by reducing dopamine, serotonin, endorphins, and enkephalins, and reduces pain [R, R, R, R].
In 31 women with breast cancer, manual lymphatic drainage reduced swollen lymph nodes, alleviating pain and discomfort. Manual lymphatic drainage increases circulation and removes waste from lymph nodes [R].
17) Massage Reduces Blood Pressure and Improves Heart Health
In a clinical trial, Swedish massage lowered blood pressure in 50 women with high blood pressure [R].
The change in blood pressure varies depending on the type of massage [R, R]:
Trigger point therapy causes a pain response that increases heart rate and blood pressure.
Swedish massage reduces stress (by stimulating the vagus nerve) and reduces blood pressure.
Deep tissue massage reduced blood pressure and heart rate of 263 participants. Massage reduces blood pressure and heart rate by increasing oxygen uptake, which can reduce blood pressure (renin-angiotensin pathway activation (R).
Massage also reduced heart rate variability in 37 premature infants by reducing stress response and cortisol levels [R].
18) Massage Improves Chronic Constipation
Gastric massage was used to treat chronic constipation in 60 patients. Massage increased bowel movements and relieved discomfort and pain [R].
Massage activates stretch receptors causing narrowing of the intestines and rectum. Massage reduces stomach muscle tension and increases bowel movements [R].
19) Massage helps baby development
Baby massage improved motor skills, personal and social behavior, sleep and relaxation. Baby massage also reduced stress hormones and reduced crying [R, R].
52 infants benefited from massage by improving infant behavior and mother-infant interactions. Massage increases oxytocin, a hormone that enhances social ties and behaviors such as trust, generosity and empathy [R, R].
20) Scalp Massage Improves Hair Growth
In 9 healthy men, scalp massage, scalp formation, blood flow increased by stimulating hair stem cells directly by improving hair growth. Hair loss initially appeared after 12 weeks, but hair growth and thickness increased significantly after 24 weeks [R].
Combination of Massage and Other Therapies
Traditional Chinese massage is often combined with acupuncture to treat muscle injuries and relieve pain. Traditional Chinese medical treatment, cup treatment, is done with massage to reduce chronic neck and shoulder pain [R, R, R].
Although aromatherapy is often used in fragrant oils, the effect is more than once when combined with masj. Essential oils have a wide impact on medicinal properties, including effects on wound healing, infection, blood circulation and digestion. Essential oils reduce anxiety and increase the effect of massage and improve quality of life [R, R].
Sauna and mud therapies in combination with massage relieve pain and reduce inflammation [R].
Side Effects and Limitation of Massage
The side effects of massage are limited and relatively minor. Common effects include bruising, headache, fatigue, increased discomfort, nausea, and pain [R, R].
More serious but rare side effects are rhabdomyolysis due to bone fractures, liver ruptures and death of muscle fibers. Rhabdomyolysis causes weakness, fever and can cause kidney failure [R, R].
If you are dealing with skin rash, infection, wound or fever, avoid massages. People who are prone to bleeding should be careful. Deep stomach massage is associated with internal bleeding and should not be used in people at high risk of blood clots. Massage should also be prevented on blood clots, stents and prosthetic devices [R, R, R].
User comments
Users reported that massage improves overall health, decision-making skills, increases work performance, and increases energy and focus. It also improves the body's memory and blood circulation.
He believes massage is a relaxing and soothing experience with many additional health benefits, including muscle recovery after fitness and weightlifting.
One user believes that the healing touch is instinctive and a natural reaction to pain and stress. Massage helps convey compassion and support and provides a beautiful escape from the stress of the world.
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Shiatsu Neck and Back Massager with Soothing Heat, Nekteck Electric Deep Tissue 3D Kneading Massage Pillow for Shoulder, Leg, Body Muscle Pain Relief, Home, Office, and Car Use
