Arthritis is a common condition that causes pain and inflammation in joints. It often leads to reduced mobility and decreased quality of life. Many people with arthritis turn to massage as a way to manage their symptoms and improve joint function. But can massage really help arthritis? Let’s take a look at what the research says.
What is arthritis?
Arthritis is not a single disease, but a term used to describe over 100 rheumatic diseases and conditions that affect joints, tissues around the joints, and connective tissues. The most common types of arthritis are:
– Osteoarthritis: A degenerative joint disease that wears away cartilage in joints. It often affects the hips, knees, hands, and spine.
– Rheumatoid arthritis: An autoimmune disease where the immune system attacks joints leading to inflammation and joint damage. It typically starts in smaller joints like hands and feet.
– Gout: A type of inflammatory arthritis caused by excess uric acid crystal buildup in joints leading to sudden pain and swelling. It most often affects the big toe joint.
– Fibromyalgia: A chronic condition causing pain and tenderness throughout the body, especially in muscles and joints.
No matter the type, arthritis leads to symptoms like joint pain, stiffness, swelling, and decreased range of motion. It can make daily activities difficult and reduce mobility and independence.
Can massage help arthritis?
Yes, research suggests massage therapy can be an effective complement to standard arthritis treatment plans. Massage may help:
– Reduce pain and stiffness
– Improve range of motion and flexibility
– Increase circulation and reduce muscle tension
– Lessen anxiety and depression associated with chronic pain
– Improve sleep quality
Some studies on massage for knee osteoarthritis found participants experienced less pain, improved function, and enhanced quality of life. Research also indicates massage can reduce pain and stiffness related to rheumatoid arthritis.
How does massage help arthritis?
Massage is thought to provide arthritis relief through several biomechanical and physiological effects:
– Increasing blood circulation: Improved blood flow brings oxygen and nutrients to joints and carries away waste products. This helps nourish tissues and facilitate healing.
– Reducing muscle tension: Massage helps relax contracted, tense muscles that pull on joints leading to inflammation and pain.
– Releasing natural painkillers: Massage prompts the body to release endorphins and serotonin which are natural pain-relieving chemicals.
– Improving mobility: Massage lubricates connective tissue and joints allowing for greater mobility and flexibility.
– Reducing swelling: Gentle pressure and movement improves lymph drainage to reduce fluid buildup and swelling around joints.
– Stimulating nerve receptors: Massage activates nerve receptors which help block pain signals transmitted to the brain.
– Promoting relaxation: Massage reduces stress and anxiety which can exacerbate pain and inflammation.
What type of massage is best for arthritis?
Certain massage techniques may be more helpful for arthritis than others. Recommended massages for arthritis pain include:
– Swedish massage: Uses long gliding strokes to warm up muscles and increase circulation. The light pressure is good for arthritis.
– Myofascial release: Gentle stretching that releases tight fascia to ease tension and enhance mobility.
– Shiatsu: Uses deep pressure from fingers, thumbs, elbows on acupressure points to alleviate muscle spasms and joint stiffness.
– Reflexology: Applies pressure to specific points on feet connected to joints and organs to stimulate healing.
– Hydrotherapy: Water provides gentle resistance and support for range of motion exercises.
Avoid massage methods like deep tissue massage that use intense pressure on joints. Always communicate with your massage therapist about pressure—gentle and moderate is best for arthritis.
Are there risks of massage for arthritis?
Massage is generally very safe for arthritis patients when performed by a trained, licensed massage therapist. However, there are some risks to be aware of:
– Increased pain: Massage can sometimes increase pain during or immediately after treatment if improper technique is used or sensitive areas around joints are aggravated.
– Joint injury: Direct pressure over arthritic joints could worsen inflammation unless care is taken to massage around the joint.
– Blood clots: There is a slight risk of dislodging blood clots in patients with inflammatory types of arthritis like rheumatoid arthritis.
– Fractures: People with advanced osteoporosis are at risk for fractures and should avoid rigorous massage near fragile bones.
– Nerve damage: Massaging over numb areas risks damaging nerves unable to feel pain normally.
To reduce risks, communicate all arthritis-related symptoms and vulnerabilities to your massage therapist. Also avoid massaging directly over painful joints.
How to find a massage therapist for arthritis
Working with an experienced massage therapist trained in addressing arthritis is important for safety and effectiveness. Here’s how to find a qualified practitioner:
– Ask your doctor for a referral or suggestions.
– Search online for licensed massage therapists specifying arthritis massage or chronic pain relief.
– Look for therapists certified in modalities like neuromuscular therapy or myofascial release.
– Make sure the massage therapist has expertise working with arthritis patients.
– Read reviews and ask about their background treating arthritis.
– Avoid massage chains and spas—opt for private therapeutic clinics.
– Check therapist is insured and licensed by the state.
Also be sure to communicate your arthritis-related symptoms and any sensitivities to the massage therapist before starting treatment.
How often should you get a massage for arthritis?
For maintaining arthritis symptom relief, most experts recommend getting a 60-90 minute therapeutic massage every 2-4 weeks. Some tips on frequency include:
– During arthritis flares when pain and stiffness are worse, aim for 1-2 massages per week for quick relief.
– If new to massage, start with once every 2-4 weeks and assess benefits.
– Increase frequency if massage substantially improves mobility and reduces pain.
– Decrease frequency if arthritis symptoms are well-managed to control costs.
– Obtain a referral from your doctor detailing a recommended massage schedule.
Keep in mind effects of massage are cumulative so regular treatments work better than infrequent ones. Always talk to your doctor about an optimal massage routine for your individual arthritis needs.
Best massage techniques for different types of arthritis
Certain massage approaches may work better for specific forms of arthritis:
| Type of Arthritis | Recommended Massage Techniques |
|---|---|
| Osteoarthritis | Swedish massage, myofascial release, hydrotherapy |
| Rheumatoid arthritis | Gentle range of motion stretching, reflexology, craniosacral therapy |
| Gout | Shiatsu, acupressure, ice massage |
| Fibromyalgia | Low-pressure Swedish massage, trigger point therapy, lymph drainage |
The massage therapist will tailor methods based on the joints involved, severity of symptoms, and any co-existing conditions. Communicate your specific arthritis diagnosis to customize the massage approach.
Home massage techniques for arthritis
While professional massage provides the most benefit, you can also utilize some simple self-massage techniques at home between appointments:
– Warm oil hand massage over sore joints increases circulation and reduces stiffness. Avoid directly massaging over inflamed joints.
– Use warm towels or a heating pad on tense muscles before gently stretching and massaging the area.
– Try an electric handheld massager with heat over muscles around painful joints.
– For feet, roll a tennis ball underfoot to massage arthritis trigger points.
– Massage creams with menthol, eucalyptus or capsaicin over joints provides some temporary pain relief.
Start with 5-10 minutes of gentle self-massage and increase duration as able. This can relax muscles and prepare joints for activity.
Using massage along with other arthritis therapies
While massage can alleviate arthritis symptoms, it works best when combined with other treatment approaches such as:
– Medications: Such as NSAIDs, steroids, biologics that help control joint inflammation and damage. Massage can enhance medication absorption.
– Exercise: Keeping joints mobile with gentle activities like walking, swimming, tai chi. Massage prepares muscles and joints for exercise.
– Physical therapy: Stretching and strengthening exercises led by a physical therapist to maintain joint health.
– Weight management: Losing excess weight reduces pressure on weight-bearing joints.
– Assistive devices: Canes, walkers, splints provide extra support and take pressure off affected joints.
– Surgery: In severe cases, surgery may repair or replace badly damaged joints when other options fail.
Talk to your doctor about incorporating professional massage along with medical treatments and lifestyle approaches to best manage your arthritis.
The takeaway on massage for arthritis
Research indicates massage can be an effective way to find relief from arthritis joint pain and stiffness when performed safely and correctly. Massage likely eases arthritis symptoms through a combination of physical and psychological effects. Make sure to see a licensed massage therapist who understands how to adapt techniques for arthritis issues. When combined with other standard treatments, regular massages can help improve mobility and quality of life for arthritis sufferers.