Fall Into Wellness

Summer days full of sweltering heat, humidity, and sun on your skin are falling behind us, as crisp Autumn mornings turn into cloudy, chilly days. While Fall is full of magical, memory-filled moments such as pumpkin picking, cozy sweaters, and warm spiced drinks, Fall also brings some struggles when it comes to wellness and self-care. Here at Therapeutic Kneads Wellness Center, we pride ourselves in being a beacon of knowledge, as well as an outlet for all your wellness needs. Our staff is educated and trained to provide a purposeful wellness schedule for all seasons! So, as Summer winds down and Fall arrives, let our bodies do the same. 

Summer is full of many activities that are taxing on your body; sports, swimming, gardening, and running around at the beach. While you may feel these fun filled days are behind you, your body has not forgotten. Muscle growth, aches, and strains can all be aided and resolved with a massage. Our therapists are well trained to work through each problem area to ensure relief going into the upcoming months so you have full mobility to enjoy any Fall activity.  

Another not so fun aspect to the season change is cold and flu season and the, ever so loathed, allergies! Don’t fret!  With a wellness road map to navigate this not so fun sickness season, we can assure with the correct nutrition, routine, and massage sessions you can lessen or even avoid sickness all around! Sounds like magic or too good to be true, right? Here at Therapeutic Kneads we take health very seriously. We have wonderful tools for your use such as; wellness coaching, acupuncture, and massage techniques to ensure you feel your best these upcoming months. Relaxation is one of the keys to guarantee your immune system is functioning at its highest level. With a few moments to yourself this personalized plan can work wonders for you! 

As stated, Massage is a relaxing tool for the mind, body, and soul. Fall brings many exciting events especially the long-anticipated holiday season. Holidays bring so much joy, but between the family dinners, shopping sprees, and everything in between you may find your body tense and unable to fully relax. Scheduling a regular massage throughout the Fall months is a must for your physical and mental clarity. Make this season a special one full of memories and joy, and that starts with you feeling your absolute best! 

So, as leaves fall don’t let your health fall too!  Relax, unwind and have peace of mind this upcoming season! Let us assist you in your wellness journey!

Author: Hannah Scarborough Assistant Director  --

The Insider's Guide: What to Know Before, During, and After Your Massage

It’s no secret massage therapy has a ton of health benefits, including improved range of motion, chronic pain relief, anxiety reduction, better blood and lymph circulation, and even better quality sleep—but are you sure you’re making the most of your massage sessions? From etiquette and clothing tips to hygiene and massage myths, here’s a list of everything your massage therapist wants you to know so you can receive the best massage ever. 

1. Arrive 10 to 15 minutes early. 

If you arrive exactly at your appointment time, you’re already late. Your appointment time is when your massage should be starting. Before your massage, you’ll need to fill out or update paperwork, discuss problem areas or health conditions, and possibly use the restroom. Give yourself a few extra minutes so you can arrive relaxed and unrushed. 

2. Fill out your intake form completely and accurately. 

Certain massage techniques could be dangerous under some circumstances. If you neglect to provide your complete health history or medication list, you are putting yourself at risk for injury. Other questions on the form may seem less serious, yet they provide your massage therapist with information that allows them to customize your massage to best fit your wants and needs. 

3. Be clean. 

Bathe as close to your appointment time as possible. The warmth of a shower or bath helps begin the process of relaxing your muscles and readying you mentally for your massage. It’s also true that massaging skin with bacteria is unhygienic (and potentially harmful) for both yourself and the massage therapist working on you. 

4. Hydrate. 

Your massage therapist can tell when you’re dehydrated, as your muscles and fascia are much less pliable and receptive to treatment. Get the most out of your bodywork sessions by drinking lots of water for a couple days leading up to your appointment. And don’t forget to hydrate after your session. 

5. Have a general idea of what you want before arriving. 

Do you want a full body massage? Or are you okay with some areas being skipped to prioritize time for focus areas? Is there anywhere you want avoided? Your massage therapist should ask questions before the massage begins, but it’s best to communicate anything that doesn’t come up so you leave happy with the experience. And don’t forget to let the receptionist know what you’re looking for while making your appointment. That way you can be matched with the therapist most suitable to your preferences. 

6. It’s not possible to get a full body, deep tissue massage in 60 minutes. 

True deep tissue involves working through surface muscles into deeper layers. This takes time and less pressure than you might think. Your therapist can give you a full body deep pressure massage in 60 minutes, but that’s not the same as deep tissue. Many spas and wellness centers enforce this misconception by upcharging for deep tissue massages. At Therapeutic Kneads, we offer Swedish, deep tissue, myofascial, sports massage, or a combination of several different modalities for the exact same price. Talk to your therapist if you’re unsure what kind of massage you want or if you need clarification. 

  7. Give feedback. 

Massages DO NOT need to be painful in order to be effective. In fact, no matter how much you think you can take it, your muscles will start tensing and rejecting the treatment if you’re feeling too much pain. On the flip side, if you feel like you’re being feathered and could use a little more pressure, speak up. If there’s a certain technique you really like (or one that you’re not a fan of), let your therapist know. Your therapist will do their best to accommodate all requests within reason, and they want to make you happy. 

8. Breathe. 

A good rule of thumb is to breathe like you’re meditating during the massage. It keeps the blood and muscles oxygenated and most receptive to the bodywork. It’s especially important to breathe deeply while tender areas are being worked on. 

9. Skip the post-massage workout. 

It may not seem like it while in a state of relaxed bliss, but a massage in itself is a workout—especially if you receive deeper work. Your muscles need time to recover, so save your workout for the following day. 

10. Do your best to keep your body relaxed, and let your therapist move you. 

If you are engaging the muscles your massage therapist is trying to relax, the treatment may not be as effective. And let’s be real, nothing is more awkward than trying to massage an arm that is sticking straight up in the air. Let your therapist move your neck, arms, and legs (unless they tell you otherwise). 

11. Eat before your massage, but keep it light. 

You don’t want to be so hungry during your massage that you can’t relax, but you also don’t want to eat such a large meal that it feels uncomfortable to lay on your stomach. 

12. If you get too hot (or too cold), let your massage therapist know. 

If you start feeling heated, there’s a good chance you’ll start sweating. Sweat mixed with skin lubricant makes for an overly slippery surface—one that is not ideal for properly gripping muscles.  

13. Remove all clothing, including underwear. 

The lack of fabric allows your massage therapist to better work your lower back and legs. If you’d prefer to leave them on, however, that’s perfectly fine. Your therapist can still do their job regardless. Just as an added FYI, your private areas will be covered at all times, even if you do decide to ditch the underwear. 

14. Remove jewelry and put your hair up. 

If your massage therapist is continuously sweeping your hair out of the way or gingerly working around jewelry, time is being wasted which could be spent relaxing you or working on problem areas. 

15. You don’t need to shave your legs (or your back). 

It doesn’t change your massage, and your massage therapist doesn’t mind either way. If it makes you feel better though, go for it—but preferably the day before your appointment so there are no fresh nicks on the skin. 

16. Do your part outside the treatment room. 

This one is key. Keep active, stretch on your own at home, and manage stress as best you can. Massage therapy treatments are so much more effective when they’re a team effort. Another note, one massage a year or just on special occasions can certainly be helpful and relaxing, but if you don’t stay consistent with regular bodywork, you won’t have lasting results. Ask the receptionist about packages so you can get the most bang for your buck. 

That’s it! That’s everything your massage therapist wants you to know so you can get the most out of your massage sessions. Call TheraKneads at 410-549-7711 with any questions or concerns or book your appointment online.

About the author: Kayla Crocker is a licensed massage therapist & certified personal trainer at TheraKneads Wellness Center in Eldersburg, Maryland. She loves helping her clients manage chronic pain, alleviate stress, and identify postural imbalances. In her free time, Kayla enjoys hiking, cooking, and practicing yoga.

Deep Tissue Finesse

By: Colleen O’Renehan

Deep Tissue is a term which is often overused as well as misused in the world of massage. It is my goal here to clarify exactly what deep tissue techniques are and to explain how they are best used. 

Clients often come to me requesting deep tissue work. In their minds deep tissue refers to using heavy pressure when doing a massage, almost all of them expect a heavy-handed full body Swedish massage. I have overheard massage instructors telling their students that in order to provide deep tissue massage, all they have to do is press harder. One student told me that she had been told to get a stool to stand on if necessary in order to provide more leverage. It is not about pressure, it is about finesse. 

To understand the process of deep tissue massage, we must first understand the nature of fascia. Fascia is the thin sheath of fibrous tissue which encases all muscle fibers. It is tensile in nature which means it can be stretched without breaking. Fascia provides pathways for nerves and blood vessels. When fascia is tight, it restricts the blood flow and potentially nerves as well. Without proper lymph and blood flow, cellular waste (toxins) accumulate in the muscle creating pain. Fascia also provides protection for the muscles. When it experiences fast/deep penetrating pressure, it tightens to prevent or minimize injury to the muscle. 

Fascia is thixotropic in nature; it can change states. It responds best to long, slow gentle tension. This gentle work warms the tissue and allows it to soften and relax. As the fascia begins to relax, the muscle that it encases is allowed to expand and elongate to assume it’s normal resting state. As fascia is designed to protect the muscles from deep penetrating pressure, fast or aggressive work on the fascia can actually cause it to tighten, producing more restrictions. One analogy I have used to assist in this visualization is cooking with cornstarch. Anyone who has placed cornstarch in a bowl, added water and begun to stir briskly can tell you it just doesn’t work. It creates a Non-Newtonian solution. The cornstarch molecules tighten into “concrete” when pressure is applied. Slow, gentle stirring however, quickly results in a homogenous suspension. Fascia responds in a similar fashion.  

Who can benefit from deep tissue massage? Almost everyone. Muscles tighten for a number of reasons including dehydration, shortage of particular minerals (potassium, magnesium, calcium) and energy sources (ATP)*, overuse, and injury. When addressing tight muscles these issues must be taken into account.  

Prolonged pathological hypertonus of muscles causes fascia to become tense. This in turn creates compression of muscle fibers, nerve tissue and blood vessels. This causes pain. We see this every day in a population addicted to computer and cellphone use. A healthy body with chronic tension resulting from overuse can benefit greatly from these techniques. Clients with Fibromyalgia respond phenomenally to properly applied deep tissue work. Deep tissue techniques can also be safely used with the proper training to treat muscle tension in prenatal clients. A dehydrated athlete low on electrolytes does NOT need deep tissue massage, in fact it can be very damaging to overtaxed, under nourished muscles. 

 So what is Deep Tissue Massage? Deep tissue massage is the gentle, systematic penetration of muscle tissue. It is not dissimilar to peeling away layers of an onion. Beginning with deep extended effleurage to warm and soften the fascia, the therapist will be able to feel the superficial layers of muscle “let go”.  As the superficial layers relax, the therapist’s hands will be able to sink ever deeper, feeling the adhesions and muscle contractions which lie below. Gradual, unhurried work can result in eradication of these issues without causing pain or discomfort for the client after the session is terminated. 

I hear you saying “So what about the elbows?” Elbows work great on trigger points. They can be gently used to sculpt muscles after they have been properly prepared for the deeper work, but digging in with elbows and thumbs before properly preparing the muscles is damaging and is very likely to cause pain for the client after the session. Trading one pain for another is hardly productive. 

My point here, is that many therapists are working way too hard to accomplish something that is really quite easily done if done properly. In talking to clients who have come to me with a “deep tissue” request, when questioned the majority of them are there to feel better. They are requesting “deep tissue” work because they are under the impression that an elbow is the only thing that is going to fix their issues.  

 What I really want impart to you today is that just because the only tool you have is a hammer doesn't mean everything has to be seen as a nail. If the only thing you know how to use is your elbow, find classes in neuromuscular, orthopedic, myofascial or other modalities to expand your toolbox. You don't have to become in expert in these modalities in order to utilize them in your practice. Your clients will thank you for it.

By: Colleen O’Renehan, LMT

  *ATP is a major energy source for muscular contraction 

  ** Judy Delany, one of our Neuromuscular gurus, as labeled effleurage as the single most effective tool in the Neuromuscular toolbox!