Important note: Information in this article was accurate in April 2002. The state of the art may have changed since the publication date. Massage affects the body as a whole. To understand how massage therapy works, some of the physiological effects of massage need to be briefly examined.
Massage is known to increase the circulation of blood and flow of lymph. The direct mechanical effect of rhythmically applied manual pressure and movement used in massage can dramatically increase the rate of blood flow. Also, the stimulation of nerve receptors causes the blood vessels (by reflex action) to dilate, which also facilitates blood flow.
A milky white fluid called lymph carries impurities and waste away from the tissues and passes through gland-like structures spaced throughout the lymphatic system that act as filtering valves. The lymph does not circulate as the blood does, so its movement depends largely on the squeezing effect of muscle contractions. Consequently, inactive people fail to stimulate lymph flow. On the other hand, the stimulation caused by vigorous activity can be outstripped by the increased waste produced by that activity. Massage can dramatically aid the movement of lymph in either case.
For the whole body to be healthy, the sum of its parts -- the cells -- must be healthy. The individual cells of the body are dependent on an abundant supply of blood and lymph because these fluids supply nutrients and oxygen and carry away wastes and toxins. So, it is easy to understand why good circulation is so important to our health and why massage can be so beneficial for the entire body due to its effect on circulation alone.
Knowing about the physiological effects of massage makes it possible to better understand the health and fitness benefits of massage. What takes place under a massage therapist's hands has profound importance for those interested in health and fitness -- in "tuning up" their bodies in every sport or form of exercise, massage can help. By helping to reduce physiological fatigue and aid recovery from the exertion of working out or playing, massage enables training better, with longer, more effective workouts, thus facilitating better performance and preventing injury.
For most people embarking on a fitness program, often the spirit is willing but the flesh is not. When regular exercise is begun almost every part of the body changes. Of interest to massage therapists is the way blood vessels become more intricate in order to meet the body's demand for more oxygen, to supply more nutrients, to permit more elimination. This takes time. While the muscles are getting into shape, they have trouble getting enough oxygen and nutrients, and wastes back up and stagnate. Unfortunately, many exercise programs regard aches and pains as the inevitable price to be paid. This is simply not true because massage can be used as the early Greeks and Romans used it, to increase endurance, control fatigue, and feel better as part of a regular health program.
Massage acts to disperse the accumulated by-products of muscle action that irritate muscles and nerve endings. Lactic and carbonic acids build up in muscle tissue shortly after exercise begins. These acids are waste products that contribute to causation of the pain and occasional cramping that exercisers, athletes, dancers, etc. suffer during and/or after workouts or performing. These acids are formed when the glycogen stored in the liver and muscles is burned to produce the energy expended during exercise. The acids must eventually be reconverted to glycogen and stored again, or drained out via the lymph and circulatory systems. Pain and fatigue persist until this process of reconverting or excreting is completed. Massage can help eliminate the irritation caused by these wastes, thus increasing muscle recovery rates. When massage has been substituted for rest, an increase from 20%-75%, even 100%, in muscle recovery has been recorded. For example, this is why boxers are massaged rather than rested between rounds.
Joints are critical to exercise because joints are moved by the muscles to produce movement. All joints are complicated, and their parts have a way of settling and stiffening when not used. A sluggish, numbed feeling in the joints discourages exercise. A massage therapist counteracts this by using massage strokes and passive movement to release the muscle tension and free the connective tissue found around the joints that can bind the joints.
Massage also AIDS recovery from soft tissue injuries such as sprains and strains. This is possible because the growth and repair of tissue are accelerated by efficient circulation in the injured areas and appropriate stimulation of the healing tissues. Many soft tissue injuries are not serious enough to cause one to visit a doctor or hospital for treatment, or are only treated with some first-aid, but still cause some discomfort and disability. Massage therapy can often help speed and improve recovery and reduce discomfort from such mishaps. In this way, massage helps bridge the gap between common neglect of injury and major medical intervention.
Increased health awareness has also increased nutrition awareness. The most carefully planned diet is partly wasted if blood vessels are not developed and open so that nutrition can reach the cells. Massage can aid internal nutrition rates by improving circulation.
The relationship of stress and illness is of interest to anyone maintaining one's health. We all have stress in our daily lives relating to work, family, environment, society. Mental tensions, frustrations, and insecurity are among the most damaging. Stress causes the release of hormones that create vasoconstriction -- vessel shrinking -- and reduced circulation. Affected by stress, the heart works harder, breathing becomes rapid and shallow, and digestion slows.
Nearly every body process is degraded. Psychosomatic studies show how stress factors can cause migraines, hypertension, depression, some peptic ulcers, etc. Researchers have estimated that 80% of disease is stress related. Soothing and relaxing massage therapy can help by counteracting stress effects.
Massage has a definite psychological effect. Since massage animates the tactile sense, the body's primary sense, it brings people into the here and now and away from tension generated by constant preoccupation with problems. Also, loosening of muscle tension or "armoring" -- the physical counterpart to how we defend and protect ourselves from psychological pain -- can lead to freeing of repressed emotions.
Users of massage therapy as a healing tool quickly realize that they have found a form of drugless therapy. Headaches, insomnia, digestive disorders including constipation and spastic colon, arthritis, asthma, carpal tunnel syndrome, sinusitis, and minor aches and pains are some of the problems that can respond to massage therapy.
Massage can have an excellent effect on nervous people who have been dependent on their pharmacy for rest and relaxation.
Simply stated, the foundation stone of the therapeutic effect of massage is what Hippocrates, the Father of Medicine, defined as vis medicatrix naturae, or the body's natural recuperative powers, the life force. Massage therapy essentially promotes health by boosting the body's own processes.
While I have focused this article on how massage can help tune the body, and on its concrete scientific effects, it should also be mentioned that massage can be seen as a healing art as well as a science. The theories of therapeutic massage are scientific in character, but the actual application of these theories is an art, for it involves the healing sense, sensitivity of touch, insight, and intuition. It is a unique way of communicating without words, sharing energy, enjoying pleasurable relaxation, and experiencing peace of mind. Massage is often believed to have ethereal spiritual effects akin to those of meditation.
Remember, life is but a journey, not a race to the finish line, and most important of all, have a great massage, let go, relax and enjoy your life!
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