Most of the time muscle pain and soreness can easily be attributed to an activity or tension.  However, sometimes muscle pain can be more mysterious and may come along with other unexplained symptoms and may require your doctor’s attention.  Here are a few guidelines to determine when you should see me for relief vs. when to see your doctor.

Massage is indicated to relieve muscle pain from:

• Poor postural habits (slouching, poor ergonomics at your workstation…)
• Chronic pain due to an old injury
• Overuse (weekend warrior syndrome, pushing it too hard in a workout…)
• Misuse (constantly carrying a bag on one shoulder, not lifting properly…)
• Muscle tension due to stress (tension headaches, clenching fists or jaw as a stress response…)

Some of the indications that you may need to see your doctor:

• When muscle pain is coupled with fever, fatigue and other unusual symptoms.  This could be a sign of the flu, or even an infection.  For instance, low back pain, fever and fatigue that were preceded by a UTI could be sign of a kidney infection.  Pain radiating in the right shoulder area and under the right rib cage along with nausea, dizziness and digestive problems are some of the signs of a gallbladder issue.
• When taking a new medication – some cholesterol and blood pressure medications can cause muscle pain, weakness and slow muscle recovery time after exercise.
• When muscle pain suddenly becomes very sharp and unusual, especially in the legs, seek immediate attention as this could be a sign of a clot.
• When there is redness in the sore muscle area it could be infected.
• When there is a red bulls-eye pattern on the body, this could indicate a bite from a tick carrying Lyme Disease which can cause muscle soreness and fatigue.

When in doubt, of course always check with your doctor first!

When should you use heat for sore muscles, and when should you use ice?  I am often asked this question by my clients, so the following guidelines should help!

Ice: Ice helps to reduce inflammation and dull pain.

• Use ice right after an acute injury such as a sprain or strain to bring down any swelling and relieve pain (be sure to seek medical attention for severe injury first).
• Ice can be used post workout to relieve or prevent inflammation, however, ice is not indicated prior to working out.
• You can ice an area repeatedly to reduce inflammation, however, do not leave the ice on for more than 15 minutes as it can damage tissues.  You can repeat the ice as long as there is sensation in that area.  Try ten minutes on, ten minutes off.
• Avoid putting ice directly on the skin.  Use a barrier such as paper towel, a plastic bag or a cloth between the ice and skin.  A bag of frozen peas works great.

Heat: Heat helps to relax, soothe and bring circulation to sore muscles.

• Heat can be used to gently loosen tight and stiff muscles and joints.
• Prior to working out, heat can be used to warm up the muscles before stretching.
• Moist heat works best such as a soak, shower, or a towel soaked in heated water.  Also helpful are heated neck wraps and heating pads.
• Do not use a heat temperature that is uncomfortable.
• Use heat for no more than 20 minutes at a time.
• Do not use heat on an area that has inflammation as this could make the swelling worse.

When in doubt, always check with your doctor!

Tension headaches often feel like a band has been tightened around your head, or like your head is in a vise.  These headaches can be severe enough to interfere with concentration, cause missed days at work, or missed important social events.  There are ways to help ease these headaches and perhaps even reduce the number of occurrences.

Some of the symptoms of tension headaches can be:

• Pain or pressure at the sides, front or top of the head.
• Some sensitivity to light and sound.
• General muscle aches.
• Occurrence of the headache mid to late day.

Some of the triggers may be:

• Stress, anxiety and tension.
• Poor posture.
• Lack of sleep.
• Overexertion.

You may be able to find relief by:

• Reducing stress, anxiety and tension:  Make yourself a priority and set time aside for yourself!  You are not going to be effective at work or in your relationships if you aren’t able to focus or participate.  Exercise and yoga are a great way to unwind and loosen some of the tension in the body.  Additionally, staying active can help to get your sleep pattern back on track.  If in the meantime, you find yourself in a stressful situation, try and take a step back and do a bit of deep breathing to bring your focus back.
• Watching that posture: Poor posture can put tension on the muscles in the neck and back which may be a trigger for the headaches.  Try to set up your workspace ergonomically so that good posture is a little bit easier.  If you’re at a desk, try to have your monitor at about eye level, your back against your chair, and your feet flat on the floor.  Try to take a little mini-break each hour to stand up and stretch.  Watch out for excessive laptop and hand held device use which often has you leaning forward to work.
• Using Heat or Ice: Taking a hot shower or bath can help provide relief.  Using a heated neck wrap can ease tension in the shoulders and neck.  Some people find relief using an ice pack or cool cloth on on the head when a headache occurs.
• Getting a massage: Massage can address the muscular tension in the neck, shoulders, scalp and face that may be contributing to your headaches.  Additionally, massages are great at reducing stress and anxiety and may even help promote more restful sleep.  It’s a great way to set time aside for well being!

Be sure to talk to your doctor about your headaches and your symptoms to ensure a proper diagnosis.

Spring is in the air and that has many of us inspired to get outdoors and get more active.  If you are like most people, you may feel a bit creaky after decreasing your activity levels over the course of the winter months.

Here are some tips to help ease yourself into the more active months ahead and assure you don’t get unexpectedly sidelined by injury. By gradually increasing your activity level, you’ll be sure to get the most benefit and enjoyment from your new activity:

1. Check with your doctor to ensure you are fit for increased activity.
2. Make sure that you have proper footwear and safety gear.
3. Be sure to keep hydrated with plenty of water.
4. Start slowly and then build up.  Gradually add more time or intensity over the weeks to give your body time to adjust.
5. Warm up first and then stretch each time you perform your new activity to prevent injury.
6. If you feel pain, dizziness or nausea, stop the activity!
7. Of course keep up with your regular massages.  Massage can help keep your muscles more pliable to prevent injury during activity and can also help with post workout soreness.

Did you know that massage therapy can often help with jaw pain?  There are muscles in the face and neck that aid in the movement of the jaw.  When these muscles are tight, they can inhibit jaw movement, causing pain in the face, head and neck.  Massage can soften and loosen those muscles to increase range of motion and provide relief.

TMJ (temporomandibular joint) Syndrome or Disorder is often the diagnosis for jaw pain.  In some cases, it can be debilitating enough to cause sleepless nights and cause weight loss if it’s difficult to chew and enjoy food.

Symptoms can include:

• Dull pain close to the ear and jaw muscles
• Clicking or popping noise when the jaw is moved
• Limited jaw range of motion
• Tooth sensitivity or excessive wearing
• Neck pain and headaches

Some of the causes of TMJ issues can be:

• Grinding of the teeth
• Clenching of the jaw
• Misaligned teeth
• Arthritis
• Head or neck trauma

Possible treatments:

• First, see your dentist or doctor to get a proper diagnosis.  They may fit you for a mouth guard, or have to adjust or reshape the teeth.  They will help you determine if massage will be helpful for you.
• Reduce stress:  Often stress will cause a person to clench or grind their teeth which can tighten the muscles involved with jaw movement.
• Use moist heat:  Soak a hand towel in warm or hot water and wrap around your face holding it at the points of tightness or discomfort.  This is great to do at night to relax and wind down before bed.
• Of course, get a massage!  I can address the tightness in the facial and neck muscles to provide relief and overall stress reduction!