Summer 2005 Newsletter - Basic Kneads Massage Therapy & Wellness Centre

Understanding & Caring for Repetitive Strain Injuries (RSI) -Barrie-Leah Gordon R.N., M.T., Reiki Master
What are RSI's? Repetitive strain injuries (RSI's) are soft tissue injuries that can affect ANY of the muscles, ,joints, nerves tendons or ligaments in the body. RSI's cause persistent or recurring pain and affect mostly the neck, shoulders, hands, wrists, elbows and often the lower limbs as well. Tendinitis, bursitis, golfer's elbow, tennis elbow, carpal tunnel syndrome are all examples of RSI. Imagine a ROPE (tendon) tied to a piano held over the edge of a building (repetitive muscle loading). If the rope is subject to the frictional forces of the edge of the building, it will start to fray, and weaken. Friction causes inflammation and as that becomes acute there is damage to the tendon. The rope would fare far better if subjected to the load using it's strength but not being subjected to friction caused by focused repetitive motion.
What causes RSI? RSI's usually develop slowly and are often caused by repeated movement, excessive force or strain on the musculoskeletal system or by holding and unnatural or restricted posture for long periods of time. RSI's are most frequently resulting from the workplace i.e.: computer use, repetitive tasks, and heavy lifting/loading. They can also be caused by sporting activities that continually stress the same muscles, ligaments and tendons. ie: running, tennis, golf, hockey and baseball.
Symptoms of RSI generally include: pain, stiffness, swelling, numbness or tingling in the hands, wrists, elbows, shoulders, back or neck. inability to grasp objects firmly pain or discomfort brought on by doing a particular movement or task which improves when you stop doing the movement or rest the area night pain worse than day
Treatment of RSI R-I-C-E-M can often be utilized to help decrease pain, swelling and general discomfort. R- Rest the affected area and avoid the activities that aggravate the symptoms. Light/moderate use of the area should prevent stiffness from complete inactivity. I- Ice wrapped in a wet towel or cloth applied for 15 minutes 2-3x per day can help to decrease swelling and pain C- Compression of the injured area can protect and immobilize the strain. E- Elevation of the injured area helps to decrease swelling. Try placing a pillow underneath to support it in a comfortable position. M- Massage Your massage therapist is skilled in treating and rehabilitating RSI's through each stage of the healing process. From the acute beginnings, where early treatment sometimes even heads it off, to the chronic long term injury. Massage helps to decrease pain and swelling, while flushing toxins, reducing adhesive scar tissue and expediting the healing process. Preventing RSI Some ways to prevent or minimize the risk of developing a RSI: take frequent breaks from computer work & other repetitive tasks. maintain proper posture for the task stretch frequently change or alternate tasks so that repetitious motion is spread out over multiple tasks makes sure you warm up and cool down your muscles BEFORE and AFTER exercising or activity. drink PLENTY of water to avoid dehydration and subsequent weakening of muscles stop the activity if you feel pain or discomfort Listen to your body Early detection and diagnosis of RSI's is important. Your physician can make this diagnosis and a skilled Massage Therapist can offer treatment including information on how NOT to acquire any more RSI's. *"Excess generally causes reaction, and produces a change in the opposite direction, whether it be in the seasons, or in individuals, or in governments." - Plato*



452 Browns Line, Etobicoke
(416)503-9030 or e-mail relief@basickneads.ca
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ASK A THERAPIST!

e-mail your questions to relief@basickneads.ca

Q: Why is Hot Stone Massage not recommended during pregnancy?

A: Hot Stone Massage is not recommended during pregnancy for 2 main reasons:

During pregnancy a hormone called relaxin is released in the body. This hormone provides increased movement in the pelvis to make room from the growing baby and to allow an easier birth. It helps abdominal muscles to stretch during pregnancy and the pelvic floor muscles to stretch during delivery.
Relaxin affects every joint in the body (right down to the little finger) and lingers in the body until about five months after the birth.
Adding heat or deep tissue massage to these already lax muscles and joints could make them stretch too far.
Intense heat levels are not recommended during pregnancy as dizziness and fainting can result. The heat wouldn't be very good for the baby either. - J.Chotowetz MT

Q: WHAT IS SCAR TISSUE?

A: Adhesions (scar tissue) are a dead fibrotic tissue that forms mostly in muscles, tendons, ligaments, fascia, and joints.

Scar Tissue occurs as a result of injury, surgery, or repetitive motion. When a muscle, tendon, or ligament is torn (strained or sprained) or a nerve is damaged, healing occurs in three stages called the inflammatory response.

acute inflammation,
repair
remodeling

In acute inflammation, redness, swelling, heat and pain occur. This phase lasts approximately 72 hours. After the inflammation recedes, repair begins. The damaged tissues heal with adhesions or scar tissue formation rather than the formation of brand new tissue.

When a muscle tightens up-- through a repetitive motion such as computer work, or after it has been injured-- swelling occurs, and it restricts the oxygen supply to the muscles and connective tissues (hypoxia). The lack of oxygen also causes scar tissue to form.

This scar tissue can adhere to muscle fibers, preventing them from sliding back and forth properly. It can adhere to connective tissues, limiting the flexibility of a muscle or joint and it can adhere to nerve cells, leading to carpal tunnel syndrome, chronic back pain, and many other conditions.

Scar tissue can bind up many layers of muscle and connective tissue, causing varying degrees of limited movement and pain.

Research has proven scar tissue to be weaker, less elastic, more prone to future re-injury and as much as 1000 times more pain sensitive than normal healthy tissue. Chronic pain is the result, pain that could remain for years after the initial injury. - J.Chotowetz MT

In this issue:

Repetitive Strain Injury and how to care for it.
Ask a Therapist Q & A
Photos of our expansion
Wish you could just AVOID PAIN?

A note from our Therapists...

"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." ~Doug Larson

If you've been in to see the changes already, you'll agree.... the new "Treatment Rooms" are fantastic! We are all in love with the new and unique atmosphere generated by 4 new rooms, laminate flooring and calming watery colours everywhere.

The transition was smooth and virtually painless with regards to any inconveniences.

We hope you like the changes!

Avoiding the PAIN

-Leanne MacRae MT

Massage Therapy is actually most effective when you're feeling perfectly healthy.

Your body has a memory, a memory based upon the variety of positions you put it in daily including poor postural & bad sleeping habits. If you develop a dysfunctional or habitual position for long periods of time, your body will often go back to that position even after the problem has been resolved. It flares from time to time but sits there waiting.... waiting for you to overload yourself or get run down. I like to call these "seeds of pain" They are like localized areas of tension, restriction and adhesion similar in nature to a RSI, but often chronic and muscle group oriented.

Regular massage treatments can help you to "get to know" your body, it's weaknesses and areas of seemingly "stored" tension. It also may help you to recognize the offending activities and habits that can cause these uncomfortable areas. Stresses in life can numb you, disconnect you and remove your natural ability to use instinct to avoid such tension-causing situations.

We often see clients who come in when their body is absolutely killing them.

We're always happy to help, but as practitioners of a preventative therapy, we are also obliged to give you advice that would better have you attempt to avoid pain.

A Massage every 4-6 weeks is generally what we recommend for most individuals. More treatments may be required if "management" of pain is required.

If you're interested in giving this routine a try, you just might find you even enjoy the massages more, without PAIN.

Just a reminder...

Employee health benefits are often renewed with the new calendar year. Don't wait 'til it's too late.

Preventative maintenance is not only proactive, but a great way to help you to avoid more serious and debilitating pain/injury and/or the accumulation of stress-related illness.