I am frequently asked for suggestions for relieving muscle tension, aches and pains, between massage appointments The following are some of my recommendations:
Maintain adequate hydration. Drink enough pure water on a daily basis! A significant number of people don't, especially at our altitude. Dehydration can lead to muscle cramps, and weakness. Our bodies do not function optimally without proper hydration. If you are drinking enough water you will feel better.
Indulge in Epsom salt baths. When I mention Epsom salt baths, many clients will say they can remember a grandparent who swore by these baths. Devotees of Epsom baths include elite athletes and supermodels like Heidi Klum. Epsom salt is magnesium sulfate which is absorbed through the skin when you add it to bath water. Magnesium is a mineral that is needed in our bodies for muscle control (and up to 300 other functions). According to the National Academy of Sciences, the majority of Americans are deficient in magnesium. I suggest using about two cups of Epsom salt in a warm bath and soaking for up to twenty minutes prior to going to bed.. It can help relieve muscle soreness. Persons with certain medical conditions should not use Epsom salts. Please check with your health care person.
Use heat to relieve, sore, tight muscles. DO NOT use heat on an acute injury (within the first 24 to 48 hours). Generally, use ice on an acute injury due to the inflammation process. I have a cloth bag filled with rice (some are filled with flax seeds) that I heat up in the microwave and often use on my shoulders or back after a long day. These are widely available, and are carried by most health food stores. Another effective technique is to alternate heat and cold on an area, this increases circulation through vasoconstriction and vasodilation. Some studies have shown heat to be as effective as over the counter pain relievers specified for muscle soreness.
Self massage using foam rollers or tennis balls. These can be effective tools for releasing tight muscles. Just place your body weight on the roller or ball, placing as much pressure as is comfortable, and allow it to sink into the tight area. Gently roll if you like. I prefer the small foam rollers, the larger ones are often too big for many areas of the body that you may want to access. You can purchase inexpensive foam rollers online.
Practice Yoga. Yoga can really help with muscular imbalances that often cause our muscle tension and pain. Yoga also helps cultivate body awareness - are you walking around with your shoulders pulled up towards your ears? The deep stretching often done in yoga can be beneficial. Many of us do not stretch on a regular basis, or if we do stretch we rush through and don't hold the stretches. Some of my clients have had very positive results from adding yoga to their self care regime.
Movement on a daily basis, especially for those who sit at a computer all day. Our bodies were meant to move for optimal functioning. Let your muscles do what they were designed to do. If you do sit for long periods of time, be sure to take frequent breaks, do shoulder shrugs and rolls or doorway stretch if you know that one.
This list is only meant to provide you with a few self-care tools, there are many not included here, such as daily relaxation and stress reduction practices. I hope you will share your tips, ideas, and the tools you have found helpful.
In the meantime, wishing you abundant health! Mary
