Homework
Your Registered Massage Therapist may provide you with a variety of different post-massage activities that will aid in you receiving the most out of every treatment. These can include keeping hydrated, stretching or strengthening exercises, the use of thermotherapy (heat) or cryotherapy (ice/cold), or appropriate hydrotherapy such as a warm bath with epsom salts. Some treatments are better followed by activity. Your RMT will discuss the best post-care for you!
Drink Water
Water has been proven to be beneficial following a massage treatment. It helps flush your system and keeps your muscles and other soft tissue hydrated. Dehydration can be linked to some muscle and joint stiffness and pain. Drinking at least 2 - 8 oz glasses of water following a massage treatment can be helpful in preventing stiffness or soreness.
Stretching & Strengthening
Stretching
Tension causes our muscles to contract and become shortened, by properly stretching you help to alleviate some of the pain and discomfort by lengthening the tight muscle fibres. It is important to hold a stretch for a minimum of 10 seconds, but it is not necessary to hold for longer than 30 seconds. If at any time stretching or strengthening causes pain or great discomfort, slowly get out of the stretch and avoid futher stress to the area. Muscles often respond well to stretching when they are warm, for example, after light exercise or a warm bath/shower.
Drink Water
Water has been proven to be beneficial following a massage treatment. It helps flush your system and keeps your muscles and other soft tissue hydrated. Dehydration can be linked to some muscle and joint stiffness and pain. Drinking at least 2 - 8 oz glasses of water following a massage treatment can be helpful in preventing stiffness or soreness.
Stretching & Strengthening
Stretching
Tension causes our muscles to contract and become shortened, by properly stretching you help to alleviate some of the pain and discomfort by lengthening the tight muscle fibres. It is important to hold a stretch for a minimum of 10 seconds, but it is not necessary to hold for longer than 30 seconds. If at any time stretching or strengthening causes pain or great discomfort, slowly get out of the stretch and avoid futher stress to the area. Muscles often respond well to stretching when they are warm, for example, after light exercise or a warm bath/shower.
Strengthening
There are many reasons we may need to strengthen our muscles. If a muscle or group of muscles are not preforming as they should, strengthening exercises may be provided by your RMT. Often when a muscle or muscle group are fatigued or weak, other muscles are required to work harder, often causing pain or discomfort due to an imbalance in the musculoskeletal system.
Hot & Cold Applications
* Caution: Applying intense heat or cold directly to your skin may cause burns or frost bite. When using any direct heat/cold therapy it is important to have a layer of protection between the application and your skin, a small towel that covers the entire area works great.
Cold
The application of cold therapies such as ice, are beneficial for reducing inflammation and swelling, limit bruising and assist with pain management. Cold should be used in the acute stage of injuries. New research shows that ice should only be used in the first 6 hours post-injury. Forms of cold applications include gel packs, ice, wheat bags, cold compress or analgesic creams like Biofreeze.
When to use cold:
- acute stage of injury (the first 6 hours of the initial injury)
- to assist with pain management when absolutely necessary
Ice should be applied for no longer than 5 minutes.
"Icing for any more than 5 minutes is detrimental to not only tissue repair, but it can also reduce strength, flexibility and endurance.....there is no reason to, and no benefit of, applying ice to an injury more than 6 hours after the initial injury." - Dr. Gabe Mirkin
There are many reasons we may need to strengthen our muscles. If a muscle or group of muscles are not preforming as they should, strengthening exercises may be provided by your RMT. Often when a muscle or muscle group are fatigued or weak, other muscles are required to work harder, often causing pain or discomfort due to an imbalance in the musculoskeletal system.
Hot & Cold Applications
* Caution: Applying intense heat or cold directly to your skin may cause burns or frost bite. When using any direct heat/cold therapy it is important to have a layer of protection between the application and your skin, a small towel that covers the entire area works great.
Cold
The application of cold therapies such as ice, are beneficial for reducing inflammation and swelling, limit bruising and assist with pain management. Cold should be used in the acute stage of injuries. New research shows that ice should only be used in the first 6 hours post-injury. Forms of cold applications include gel packs, ice, wheat bags, cold compress or analgesic creams like Biofreeze.
When to use cold:
- acute stage of injury (the first 6 hours of the initial injury)
- to assist with pain management when absolutely necessary
Ice should be applied for no longer than 5 minutes.
"Icing for any more than 5 minutes is detrimental to not only tissue repair, but it can also reduce strength, flexibility and endurance.....there is no reason to, and no benefit of, applying ice to an injury more than 6 hours after the initial injury." - Dr. Gabe Mirkin
Heat
The application of heat is beneficial for increasing blood flow and circulation which relaxes tight muscles and relieves aching joints. Moist heat is the most effective form of heat for muscle discomfort and tension. It penetrates deeper into the tissues as opposed to dry heat which warms the surface of the skin but does little for the muscles. Forms of moist heat include a hot water bottle, moist hot compress, wheat bag, or hydrotherapies such as a warm bath, steam room or sauna.
It is important to remember, you want the temperature to feel warm, not hot, prolonged use of high temperatures can lead to over- heating. If using heat applications for a large area (warm bath, sauna etc.) it is a good idea to also use a cool cloth for your neck or forehead to ensure you do not over-heat, this form of heat can be more intense than heat to a small, localized area. You may also want to monitor your pulse and drink water throughout long-duration full body heat applications.
When to use heat:
- tension headaches
- promote injury/wound healing (not during the acute stage)
- non-inflammatory muscle pain, muscle spasm
- scars
- general poor mobility, to help increase stretch or range of motion
- pain during labour
- to help relax, relieve anxiety
- to soothe tight, achy muscles
- after a massage, unless you have been advised to use ice/cold
Heat should be applied for 20-30 minutes, there is no added benefit to exceed 30 minutes of heat therapy.
** Full Body heat treatments should not be used during pregnancy and with a few other conditions. Ask your RMT if you have questions or concerns.
Contrast Heat/Cold
Contrast temperature therapy involves using alternating heat and cold applications which induces a flushing effect to the tissues involved. Using contrasting temperatures is most commonly used once the area is no longer considered to be in the acute stage (1-3 days), but before the chronic stage (around + 6weeks). Contrast applications are particularily beneficial for stimulating healthy circulation, much more so than either heat or cold on their own.
It is important when using contrasting temperatures to make sure the temperature difference is at least 10`C (18`F)
When to use contrast heat/cold:
- to help with poor circulation (either locally or full body with such hydrotherapy treatments as contrast foot baths)
- after an injury is no longer acute
Commonly used contrast applications are usually:
3 minutes warm - 1 minute cold. This may be repeated 6-8 times, always ending with cold.
* Please use extreme caution when using heat or cold therapy, if used improperly it may be harmful. If you are unsure whether to use cold, heat or contrast, please ask your RMT.
Contrast temperature therapy involves using alternating heat and cold applications which induces a flushing effect to the tissues involved. Using contrasting temperatures is most commonly used once the area is no longer considered to be in the acute stage (1-3 days), but before the chronic stage (around + 6weeks). Contrast applications are particularily beneficial for stimulating healthy circulation, much more so than either heat or cold on their own.
It is important when using contrasting temperatures to make sure the temperature difference is at least 10`C (18`F)
When to use contrast heat/cold:
- to help with poor circulation (either locally or full body with such hydrotherapy treatments as contrast foot baths)
- after an injury is no longer acute
Commonly used contrast applications are usually:
3 minutes warm - 1 minute cold. This may be repeated 6-8 times, always ending with cold.
* Please use extreme caution when using heat or cold therapy, if used improperly it may be harmful. If you are unsure whether to use cold, heat or contrast, please ask your RMT.
Hydrotherapy
Having a warm bath with epsom salts is often helpful following a Massage Therapy treatment. It can help relieve any residual tension in your muscles and help you flush out your system. The use of epsom salts in a warm bath can help to ease stress, reduce headaches, improve sleep and decrease soreness.
Other possible forms of hydrotherapy:
Localized treatments: Full body treatments:
(may be available at our office upon request) (not offered at our office)
- ice massage - sauna
- hot towel roll - steam room
- warm, cold or contrast compresses - whirlpool
- hydrocollator (moist heat) pack - warm, cold, or contrast foot baths
- cold mitten friction
- dry brushing