Clear thoughts on lactic acid

Posted on March 26, 2012 by

By Robert Tilghman

HHP, CMT, VTCT

I have heard time and time again at the end of a massage session how you should drink lots of water to flush out the lactic acid toxin that was released during the massage. I am a great supporter of drinking lots of water to stay hydrated among other benefits yet; the one aspect of this advice I don’t fully agree with is the particular reference to the “Toxin” “Lactic Acid” being one main component of this flush.

For many years I was taught that lactic acid is bad for us and inhibits movement and causes soreness after exercise. Today, I have a different understanding about lactic acid. Lactic acid is considered by many well-regarded medical and scientific authorities to be one of the main fuel sources during anaerobic activity. With a clear understanding of how the body uses lactic acid as a fuel, we can optimize our performance.

Lets start with two main systems of energy in the body, aerobic and anaerobic. The primary difference between them is the presence of oxygen in the aerobic system. One more difference is the end product after and during a cells metabolic process. When we start out exercising, this process is mostly aerobic and uses oxygen for energy. When we intensify this exercise to above 50% of our maximum, our bodies need more energy than the aerobic system can provide. We then start to use the anaerobic system to source this additional energy requirement. Energy used from the aerobic system (with oxygen) has little to no end product after the cells metabolic process has run its cycle. Energy production from the anaerobic system results in the formation and utilization of lactic acid.

One way that lactic acid is formed during anaerobic activity, is the muscle cells convert glucose (broken down carbohydrates) into lactic acid to be utilized by the mitochondria (the power house of the cell). This transformation process also produces ATP (adenosine triphosphate), which is used during innumerable chemical reactions throughout the body. The mitochondria even have a specific protein that transports lactic acid into the mitochondria. This process has been coined by UC Berkley Integrative Biology Professor George A. Brooks as the “Intracellular Lactate Shuttle” or “Lactate Shuttle Theory”. The amount of lactic acid produced is proportionate with the amount of carbohydrates being broken down for use as energy during strenuous activity. There have been studies that show with interval training, long distance training and intensity training, the mitochondrial mass & capacity will increase, greatly increasing the mitochondria’s ability to utilize lactic acid as a fuel. There is one part of lactic acid that can cause irritation to muscle tissue and that is the hydrogen ion. This part is a very strong organic acid that can inhibit muscle contraction and cause tissue inflammation yet, with proper training your body will adapt to lactic acid production and the process of utilization and removal.

When the activity decreases the process reverses for the most part. The lactic acid is converted back into glucose and stored throughout out the body as a reserve for later energy requirements. Any left over lactic acid is swiftly picked up by the circulatory system and brought to the liver where it is converted into the building blocks of liver glycogen. This process of converting lactic acid into liver glycogen is known to most as the ”Glucose Paradox”. Dr. J.D. McGarry and his research associates brought evidence of this formulation into mainstream science.

With this bit of information we can start to see a clear picture of how the body uses lactic acid as a fuel. There are still those who will ask, “ Does lactic acid cause muscle soreness after working out?” I would say no. Lactic acid does not stay in your muscles long enough to be associated with the soreness you feel one, two or three days after an intense workout is simply muscle tissue that is fatigued, injured with “micro tears” and consumed by post traumatic stress & inflammation. Lactic acid is created from glucose, utilized and converted back to glucose and glycogen within a couple of hours of strenuous exercise.

You can share this information with your trainer or coach so as to design the most beneficial training method for your desired physical performance. This theoretical information is of course being continuously challenged and there are journals upon journals to explore on your own. I implore you to look at the research for yourself and feel your way to the information you would like to share as the most tried and trued.

References:

1) Investigation of the lactate shuttle in skeletal muscle mitochondria
by George A Brooks, Takeshi Hashimoto…The Journal of Physiology (2007)
Volume: 584, Issue: Pt 2, Publisher: Blackwell Publishing Ltd, Pages: 11P

2) The lactate shuttle during exercise and recovery
by G A Brooks …Medicine and Science in Sports and Exercise (1986)
Volume: 18, Issue: 3, Pages: 360-368

3) 10 THINGS YOU SHOULD KNOW ABOUT LACTIC ACID: OLD MYTHS AND NEW REALITIES,
by Thomas Fahey, Ed.D., Professor of Exercise Physiology, California State University at Chico

4) Von Ahsen, Van Dam in Biochemical Society Transactions (2002)
…Biochemical Society Transactions (2002)
Volume: 30, Issue: 2, Pages: 258-264

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Quick tips to get the most benefit form your session.

Posted on March 2, 2012 by

Quick tips to get the most benefit form your session.

By Robert Tilghman HHP, CMT, VTCT

Here are a few tips on how to optimize your massage therapy session at Massage The World’s new clinic.

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Arrive 10-15 minutes early.  When you arrive early it allows time to find parking and fill in any paperwork needed by the clinic. If it is your first session, you will  have electronic forms to complete. Arriving early also gives you time to get a drink of water and collect your thoughts for a moment and think about what you need from your session. You can utilize this earliness to use the restroom before your session. This last recommendation makes for a much more comfortable experience. 

Be truthful and clear on your medical history.  The more detail your therapist has about your medical health and wellness, the better he or she can work with you to help facilitate the healing process and guide the direction of your session to maximize the benefit. Please list any and all medications. There are many factors to consider when receiving massage while taking pharmaceuticals. At Massage The World, we are committed to keeping your information confidential and secure.

Try not to eat just before a massage session.  Let your body digest your meal at least 60-90 minutes prior to receiving your massage. Your digestive system will be more relaxed, and it will help you to receive the massage in a more relaxed state.

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Drink plenty of water. It is a good idea to drink plenty of water a day or two prior to your massage session. If you are receiving deep tissue work, recent research studies have indicated that your connective tissues/fascia are more elastic when hydrated. Also, drink plenty of water after your session. This will help to boost your metabolism and get you going after your session.

Be receptive and open to the massage process.  As therapists, we are here to help to the best of our ability. As clients, you have a leading role in this healing process.  Remember to BREATH. Mindful breathing helps you to receive massage that may be less than comfortable. Listen to your therapist as they check in with you about how to use your breath to help release tension and stress.  Communicate with your therapist about your comfort level in regards to pressure, temperature, or anything that may be distracting you from the session.

Communicate with your massage therapist.  Here are a few things to keep in mind during the intake with your therapist and during your session:
1) Before the session, give accurate health information and let the massage therapist know your expectations and reasons for the massage.
2) List or mention allergies to oils, lotions, or powders. Your therapist may use one or more of these to reduce friction on your skin during the session. If you are allergic to any oils, lotions or powders, tell your massage therapist so they can choose a substitute.3) After the intake, your therapist will leave the room and let you dress down and get on the massage table under the linens. Remember that you only need to dress down to your comfort level. Keep in mind that the linens will be used to drape very modestly for the entire session undraping only the body part being worked on. Your comfort and modesty is extremely important to us.                                             4) Massage therapists often play music during the massage session. Let your therapist know if you have any music preferences or if you would prefer no music to be played. Please feel free to bring your own music to play during the session. Your comfort is one of our priorities.                                                  5) Some people like to talk during a massage, while others remain silent. Tell your massage therapist what you prefer. Keep in mind your therapist will check in from time to time to see if you are still comfortable. During the massage session, report any discomfort, whether it is from the massage or any problems or distractions related to the environment, e.g., room temperature, music volume, lighting, or anything else.
6) Give feedback to the massage therapist during the massage on the amount of pressure, speed of hand or arm movement, etc. If anything happens that you dislike or seems improper, you have the right to ask the massage therapist to stop and change. If necessary, you also have the right to end the session. Feel free to discuss any apprehensions or concerns about your session. It is important that you be as comfortable as possible during your massage. Your massage therapist is a professional dedicated to do his or her best to help you feel at ease and receive the most benefit from your massage.

Try Different styles of bodywork.  There is not just one massage style. There are numerous styles of massage and bodywork from all over the world. The more styles you try, the better idea you will have about what works best for you.

Plan your Massages.  As recent as the February 1 issue of Science Translational Medicine, massage research continues to prove benefits of massage. In the February 1 findings, researchers found that massage reduced the production of cytokines, compounds that play a critical role in inflammation. Massage also stimulated mitochondria essential for cell function and repair. These tiny powerhouses convert glucose into the energy essential for cell function and repair.

So whether you just need to plan a rest and relaxation day or you need to help your body recover from a strenuous workout, plan this important time and book your massage today.

About the Author: Robert Tilghman has been a massage therapist for six years.  It has become his passion to help others who suffer from pain in all its forms.  His massage specialties include therapeutic deep tissue massage, sports massage, shiatsu, injury rehabilitation/prevention and relaxation massage. If you have any questions, comments, or want to book a session with Robert,  please feel free to call us at (858) 405-4981. Also visit the MTW clinic at 1940 5th Ave. Suite 302 San Diego, CA. 92101. Or visit us online at www.massagetheworld.com.

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Massage Therapy Anywhere, Anytime!

Posted on September 19, 2011 by

Massage Therapy will work with the bodies connective tissue to increase circulation, help lymphatic function, reduce stress, tension and reduce or eliminate pain. Muscle soreness and other pain commonly comes from all aspects of our lives like work stress, money worries, bad posture, etc. Some other general benefits of massage therapy may include:

Physical relaxation, 
improved circulation, which nourishes cells and improves waste elimination
. Relief for tight muscles and other aches and pains. 
Release of nerve compression (carpel tunnel, sciatica)
Greater flexibility and range of motion
. Enhanced energy and vitality. 
Some forms of massage may help redirect scar tissue as well as aid in the healing of tendon, ligament, and muscle tears. Massage may relax muscle tissue, which can lead to decreased nerve compression, increased joint space, and range of motion. In return, this may lead to reduced pain and improved function.

Massage therapy improves circulation, which enhances the delivery of oxygen and nutrients to all cells of the body. Massage therapy also creates relaxation which lowers the heart rate, respiratory rate, and blood pressure, boosts the immune system, and generally decreases the physical effects of stress and tension.

There are a million excuses to avoid dealing with pain. Perhaps it’s the idea of going to a stuffy clinic or you have anxiety about not wearing clothes. A good place to start could be with Chair Massage. To make it even more accessible bring it to work place and let all your co-workers or employees benefit.

The Benefits of Chair Massage
Chair Massage in the office is very popular for its convenience and its capacity to offer therapeutic massage to a large number of people in a short period of time. Receiving fifteen minutes of chair massage is found to be effective for relief of aches and pains along with the reduction of stress. Massage also works well to help manage pre-existing conditions such as Carpel-Tunnel Syndrome, Low Back Pain, Headaches, Disk Problems ( slipped, bulging, compressed and degenerated).

On-Site Office Massage
Chair massage in the office has become commonplace. It’s very comfortable, easy to receive and relatively inexpensive when compared with other employee benefits. There are many benefits of chair massage as well as benefits to your business including:

Employee Benefits:
Decreased Stress

Improved Circulation

Less Muscle Pain

Headache Relief

Improved Thinking 

Lower Blood Pressure

Enhanced Flexibility
Immune System Boost

Employer Benefits:

Increase Productivity

Improve Retention Rates

Decrease Absenteeism

Lessen Stress
Prevent Ergonomic Related Injuries

Reduce Muscle Pain

Lower Stress Levels

Chair massage is a ‘water-cooler’ event and allows employees to interact on a engaging work basis. Make massage part of your workplace health and wellness plan and feel the benefits immediately.

Please feel free to contact us with any questions or to hire us for your next work event.




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Chiropractic Care and Massage Therapy

Posted on March 30, 2011 by

Over the last few years of my practice I have been involved with Holistic Care of patients and clients. As the scope of Holistic Care has endless directions and modalities to choose from, perhaps a good place to start is with what works well. As you may not have had the exposure to the choices of care available I would like to point out two of the most widely used and accepted forms of care, Massage and Chiropractic.

Working closely with chiropractors in San Diego has been a great way to help my clients get the full care they sometimes need. Chiropractors and I have been working with many health situations that are successfully benefiting from both massage and chiropractic care. A few of the many problems worked on are Back Pain, Injuries, TMJ disorder, Sciatica, Sleep Disorders, Carpel Tunnel Syndrome, Plantar Fasciitis and many more.

When it comes to optimal health and performance, there are a lot of factors involved yet, the nervous system is one of the most important to work with. Nerves allow us to feel and move. All of the internal functions of the body are controlled by our nervous system. Our movement, sleep, digestion, hearing, taste and smell are all affected by our nervous system. When the nervous system is compromised due to injury, muscle tension, stress, skeletal misalignment (subluxation) or any other reason, we cannot function normally much less optimally and that is where Chiropractic Adjustments and Massage Therapy help.

How does Chiropractic help?
The objective of the chiropractic adjustment is to reduce subluxation, which results in an increased range of motion, reduced nerve irritability, reduced muscle spasm, reduced pain and improved function. Chiropractic for the low back has been repeatedly shown to be the most effective treatment for low back pain. In fact, major studies have shown that chiropractic care is more effective, cheaper and has better long-term outcomes than any other treatment. This makes sense because chiropractic care is the only method of treatment that serves to re-establish normal vertebral motion and position in the spine. All other treatments, such as muscle relaxants, pain killers and bed rest, only serve to decrease the symptoms of the problem and do not correct the problem itself.*
*Taken from Torrey Hills Chiropractic Website.

How Does Massage Help?
So now when the nerves that help control muscle tone are free of impingement, the whole body can rest in a more relaxed state. Then to help further improvement, Massage Therapy will work with the bodies connective tissue to increase circulation, help lymphatic function, reduce stress and tension. Not all pain is going to come from nerve impingement. Muscle soreness and other pain commonly comes from all aspects of our lives like work stress, money worries, bad posture, etc. Some other general benefits of massage therapy may include:

Physical relaxation
Improved circulation, which nourishes cells and improves waste elimination
Relief for tight muscles and other aches and pains
Release of nerve compression (carpel tunnel, sciatica)
Greater flexibility and range of motion
Enhanced energy and vitality
Some forms of massage may help redirect scar tissue as well as aid in the healing of tendon, ligament, and muscle tears

Massage may relax muscle tissue, which can lead to decreased nerve compression, increased joint space, and range of motion. In return, this may lead to reduced pain and improved function. Massage therapy improves circulation, which enhances the delivery of oxygen and nutrients to all cells of the body. Massage therapy also creates relaxation which lowers the heart rate, respiratory rate, and blood pressure; boosts the immune system; and generally decreases the physical effects of stress and tension.

Massage and Chiropractic can be very powerful tools for your health and wellness. Please feel free to call or write with any questions or comments. Or just stop by the clinic for more information or to book sessions.

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Charge it!

Posted on February 15, 2011 by

The day has come to join the monetary game on a new level.
Massage The World is moving forward with multiple options for payments. MTW now accepts Cash, Check, Paypal and……Drum Roll Please………
Credit Cards.

After years of cash and check only, I started to hear more and more requests to accept cards. I know one of the last things you want to do after a massage session is fumble around with a check book or search in the depths of every pocket for cash. Now in just a matter of minutes we can process your payment, add notes to each transaction, add tips and you will get your receipt within seconds. MTW does not keep any records of your financial information as to avoid any identity problems.

Thank you for your continued dedication to your health and wellness. MTW is working towards ways to help support your need for massage and bodywork. Please feel free to leave a comment or suggestion of how we may improve further.

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Every picture tells a story!

Posted on January 26, 2011 by

Hello,

Massage The World is excited to announce the addition of Posture Analysis as part of your treatment plan. With the posture analysis grid we can document and examine postural imbalances. This will allow us to identify specific posture imbalances such as Forward Head Position, dropped, raised or rounded forward shoulder position and hip height discrepancies. We can also analyze your range of motion. Not only can see the imbalances, we can monitor improvement.

One of the great advantages of using the posture analysis grid is that once we have a good look at the imbalances, we can use this information to customize your massage sessions to gain the most benefit from our work together. When you can see specific areas of imbalance you can then move forward in a focused and detailed direction of treatment, which can help quickly to cut out unnecessary pain, stress and tension.

Posture Analysis Grid

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GIFT CERTIFICATES FOR YOUR ANYONES!

Posted on December 9, 2010 by

We all have someone in our lives that we know pretty well. And once in a while we see that they are stressed or feeling tense and tired.
You might have even said “you need a massage” to them in passing.
Your gut feeling is accurate pretty much all of the time. THEY DO NEED A MASSAGE!

This is where Massage The World will help.

This year you can give the gift of healing with massage by sharing
Massage The World Gift Certificates.

Gift certificates:
NEVER EXPIRE
CAN BE USED BY ANYONE
MAKE A GREAT GIFT FOR ANY OCCASION

Please feel free to call or write for more information on how to buy
Gift Certificates from Massage The World.

Even if you don’t give it to someone, you can use it your self, which is good because MTW Gift Certificates are non-refundable.

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