No Pain, No Gain – Fact or Fiction?


We’ve all heard the phrase “no pain, no gain.” But should pain really be our goal? And what are the best methods for dealing with pain if you’ve pushed yourself too far?

The idea of pain being beneficial is based in truth. If you want to increase your fitness, you do need to move outside of your comfort zone. And that means muscle soreness and fatigue.

But how much is too much? There is a fine line between the pain that means you’re building your fitness and the pain that signifies injury.

When you’re trying to increase the weight you can lift, you want to feel slightly sore and tired by the end of your repetitions. Pushing your muscles to their limits helps them to become stronger. But if you can hardly move your arms the next day or are still sore after a few days, you upped your weight too quickly. If you’re trying to increase the distance you walk, you may find yourself breathing harder as you finish your walk. However, if you’re breathing so hard you can’t talk or your legs ache badly for a days afterward, you’ve overdone it.

Pain can be a strong indicator of injury, not only in extreme cases like breaks and sprains, but also in less severe injuries that can happen with overuse or doing too much too quickly. Therefore, it’s important to listen to your body. If you think you may have gone too far, you probably have.

What should you do if the pain you’re experiencing is signaling overuse or injury? Most of us would likely reflexively reach for a painkiller. But there are other option for dealing with pain that may be more beneficial, particularly in the long term.

Massage therapy has long been recognized for its effectiveness in treating pain. In fact, the American College of Physicians recommended in February that patients with lower back pain be treated with massage therapy before resorting to medication.

One of the types of body work I offer in my practice is especially good for those suffering from painful injuries. Some people shy away from massage therapy when they’re injured because they fear the body work will lead to more pain. CranioSacral Therapy, however, uses light touch to relieve your pain. Using pressure equivalent to approximately the weight of a nickel, I can manipulate your spinal cord and skull to alleviate painful tension from injury and overuse.

They say the best medicine is prevention. But when that fails and you find yourself in pain, call me.

Healthy Travel


Are you taking a vacation this summer? With a little planning, you can stick to your health goals, whether you’re taking a quick weekend getaway or a 10-day cruise. Here are three things you can do to stay on track while traveling.

  1. Daily Stretching
  2. You should start each day with a full-body stretch to keep your fascia smooth and supple. But when traveling, simple stretching isn’t always enough. An uncomfortable bed or being cramped in a car or airplane for several hours can throw your body’s alignment out of whack and cause muscles and joint to stiffen. Make sure to take stretch breaks when possible while traveling, focusing on the areas that feel tight.

    Need a deeper, more targeted stretch? Use therapy balls to roll out the sore spots. If you don’t have a set of therapy balls, you can order them here https://www.tuneupfitness.com/shop/self-massage-therapy-balls (or buy them from me). You can also use firm, pink rubber balls sold at the Dollar Tree, Walmart, Target and other mass retailers. The Yoga Tune-Up website (https://www.tuneupfitness.com/) has a large library of videos demonstrating how to use the balls. If you want a routine tailored to your specific needs, call me.

  3. Keep Moving
  4. The dream vacation for many people involves lying on a beach or escaping to a cabin in the woods. The entire point of vacation is to relax, right? Fortunately, the recommended daily 30 minutes of physical activity is easy to achieve, even when you’re on a mission to unwind.

    When planning your vacation stay, think about where you can go for a brisk walk or run. Can you manage a stroll on the beach before the heat and crowds hit? Is there a hiking trail nearby? Does your hotel have a gym or suggested walking route?

  5. Eat Smarter
  6. Trying out the local cuisine is a big part of the fun of traveling. But that doesn’t mean you should forget all notions of healthy eating. Bring some snacks or even some cereal and sandwich ingredients so you don’t have to dine out for every meal.

What are the must-have local dishes where you’re going? Are there a couple foods you absolutely must try? Plan your meals around a few local delicacies, and keep your other meals simple.

Your summer vacation doesn’t have to destroy your health and wellness goals. All it takes is a little thinking ahead. For more tips on staying healthy this summer, follow me on Facebook.

Summer: A Different Kind of Stress Needs a Different Kind of Treatment


Summer is here. And with it comes a whirlwind of activities: graduations, kids transitioning out of the routine of the school year, barbecues, weddings, vacations and so much more. After a seemingly endless winter, summer is a welcome change. We herald its arrival with a collective cheer.

And yet somewhere amid the hectic dash between events and packing for a long-awaited trip, do you ever feel a little overwhelmed? The holidays have the reputation as the most stressful time of year; however, summer can also cause its own type of stress. The sheer volume of commitments throughout the summer can make you feel overwhelmed and overstimulated. While this can show itself as physical discomfort, such as tense shoulders and headaches, it can also take an emotional toll. I see this often with clients who have such packed schedules that they can’t seem to turn off their minds.

Helping a client mentally relax is one of my toughest tasks because it requires a conscious effort on the client’s part. If your back feels tight, I can use a variety of techniques to relax muscles, working through the layers one by one until all of the knots are gone. But the mind is a muscle I can’t physically touch.

Many of my clients have to juggle busy schedules to make time for a massage therapy appointment. I can see the weight of their stress when they walk in. And they aren’t always able to turn off their brains when I start their massage. As I focus on eliminating their physical tension, they slowly allow themselves to forget about the tasks they have to tackle after their appointment. When they leave, they move freer and lighter because a physical and emotional weight has been lifted, even if only temporarily.

Sometimes, however, a client simply cannot stop thinking – mentally running through her calendar, calculating the time left in the week versus the commitments she has made, making to-do lists and recalling deadlines. Instead of allowing herself an hour to think of mental quietude, she torments herself with responsibilities. I may be able to greatly alleviate her physical tension, but there is still an emotional heaviness.

Just as you must allow your body to relax in response to the techniques I use during massage therapy, you also must make an effort to turn off your brain during the session. This doesn’t mean you can’t think about anything at all, but rather that you should give yourself permission to let your mind wander.

For those with high-stress or tightly scheduled lives, letting your mind rest can be difficult. It takes practice. Here are a few ways to let your mind rest.

  1. Focused Breathing
    Lie down or sit in a comfortable position. Close your eyes. Slowly inhale for three counts, then slowly exhale for three counts. Focus on your breathing. You should fill your belly with air when you inhale, your chest and belly falling as you exhale. Continue until your mind feels relaxed.
  2. Daily Ritual
    Do you have daily ritual that is so simple you don’t have to think about it? Perhaps it’s making a pot of coffee each morning or brushing your teeth. As you perform this task, think through the steps. Whenever an unrelated thought starts to creep into your mind, dismiss it and turn back to your task. Engage all of your senses to fully experience this task. What does it sound like? What does it smell like? How does it feel? By focusing solely on this task, you are allowing your mind the space to (briefly) forget everything except what is directly in front of you.
  3. Get a Massage
    Massage therapy is proven to reduce both physical and psychological stress. Before the session begins, tell yourself it’s time to give your brain a break. During the massage, focus on the muscles being worked by the massage therapist. Think about how you feel. Can you feel the knots and twists in your fascia unwinding? Or are you tensing your muscles in response? Are your limbs starting to feel looser? Is there any spot on your body that feels like it needs more attention?

Being able to turn off your mind lets you mentally reset, which helps to ease your stress. Massage therapy is one way to relax physically and mentally. I work with my clients to help them relax during their appointments, and I can teach them self-care methods to practice relaxing their minds between appointments. If you’re feeling overwhelmed this summer, schedule a massage therapy appointment.

Health & Wellness for the Women in Your Life

When is the last time you did something just for you, something that made you feel good? As women, we tend to put our needs last. Women – particularly mothers – are often the caregivers for their families. Yet it is easy to forget that we need to focus on ourselves, too.

Practicing self care makes people happier and more productive and gives them more energy.

Self care can take many forms. It can be physical activity, such as taking a walk or attending a fitness class. It could be something that relaxes you, like getting a massage or gardening. Or it could be engaging in a favorite hobby, like reading or cooking. It doesn’t matter what you choose, as long as you’re doing something you enjoy.

For some people, taking time for themselves can feel like a luxury. If you share that sentiment, why not ask for a gift certificate for an activity that relaxes you? I have several clients who say they would never have booked their first massage if they hadn’t received a gift certificate. Now they realize that self care is a necessity, not a luxury. And they not only continue to book massages, but they also purchase gift certificates so their friends and family can also experience the benefits of massage therapy.

With Mother’s Day fast approaching, now is the perfect time to introduce the mom in your life to the benefits of self care. It doesn’t get much easier than a gift certificate for a massage. It’s a one-size-fits-all gift that won’t end up in a landfill or rot in the fridge. And it’s the perfect gift for the woman who devoted so much of her life caring for you.

Take care of the moms in your life with a gift certificate for massage therapy. You can order them on my website or drop a hint with your husband or kids. Or simply treat yourself. You deserve it.

Spring: A Fresh Start for Nature and You

Spring has finally arrived in Rochester. The robins have returned, tulips are stretching their green leaves through the soil, hibernating animals are waking. Do you feel a renewed sense of energy? You’re not imaging it. Although Americans celebrate January 1 as the beginning of the new year, nature recognizes spring as the true start to a new year.

Are you ready to make some healthy changes? Now is the time, especially if your plans include getting more exercise. We’ve spent the winter hunkered down, conserving bodily energy and finding comfort in warm clothing and heavy foods – a sort of hibernation for the modern human. When spring arrives, there’s almost a feeling of seeing the world anew. Overnight the grays and whites of winter are replaced with the verdant green of fresh grass, a dazzling blue sky, the pinks, reds, blue and purples of the season’s first flowers. It is only natural that humans, too, suddenly feel urged to spend as much time as possible outside after an interminable winter. So get outside and stretch those muscles!

How do you start a springtime wellness journey? First, start slow. After weeks of snow and freezing rain and frigid temps, a sunny day in the 50s might inspire you to play 18 holes on the golf course or run a few miles. However, if you haven’t been exercising all winter, you run the risk of injury. Take a long walk or limit your run to a mile or two. Try nine holes before you tackle an entire course. See how your body feels after a trial run before you resume the levels of physical activity you were at at the end of the summer.

If you’re starting a new healthy habit, set your starting goal low – walking around the block twice a week, for example. Once you’ve reached your first goal, set a higher goal. Sound familiar? That’s because research shows that setting incremental goals is more effective than setting one large goal. You’ll feel a sense of accomplishment more often, and it will be easier to pick up where you left off if you miss the mark.

Don’t forget to stretch! No matter what you have planned for the day, make sure to find a few minutes to stretch your limbs and muscles. Your fascia and your body will thank you.

Finally, make sure to stay in tune with your body. Do your joints feel extra creaky after the winter? Did your back feel stiff after spending an hour working on your garden? Does your knee feel sore after a long hike? If you’re feeling aches and pains after enjoying the fresh air – or if you want to prevent those – schedule a massage therapy appointment with me. I can help you get ready for new physical activity and show you some moves to do at home.

Massage for Back Pain


Did you know that approximately 80 percent of Americans will suffer from back pain at some point in their lives? If you’ve ever had an achy back, you know just how terrible back pain can be. This condition can be as mild as a little stiffness in your lower back to being unable to straighten your spine. Back pain can be a minor inconvenience at best or it can interfere with daily life and negatively impact your quality of life at worst.

The medical field is catching on to what holistic health practitioners and many people with chronic back pain have known for a long time. There are more effective ways to treat back pain than with drugs. The American College of Physicians recently released new guidelines advising against drugs as the first step in treating back pain.

Back pain has traditionally been treated with over-the-counter or prescription painkillers, depending on the severity. In cases of severe or chronic back pain, doctors sometimes also recommend physical therapy. The American College of Physicians now recommends massage therapy, acupuncture, heat and spinal manipulation. Yoga, stretching and exercise are also effective in managing and reducing back pain.

There are several ways that massage therapy can ease back pain. One is by relaxing the muscles and ligaments that have tightened up to protect the site of injury. Easing those muscles allows the client to regain some range of motion, which in turn allows him to perform stretches and exercises to assist in healing his back. Furthermore, massage therapy targets not only the muscles directly at the pain site, but also other muscles that are connected to but not immediately surrounding that area of pain.

Remember the fascia? Knots and kinks in your fascia near your back can cause extreme discomfort. Massage therapy smoothes the wrinkles layer by layer, until your back is again free of pain.

Finally, massage therapy is relaxing. Sometimes simply managing to let go of physical and psychological tension can have a huge effect on lessening your pain.

Knowing how to treat pain once it occurs is important. However, it is also essential to know how to prevent that pain from happening in the first place. The same methods recommended for pain treatment can also help to prevent back pain for many sufferers. Even people who suffer from chronic back pain conditions can benefit from massage therapy and other non-drug treatments. These methods may not only reduce the frequency of pain, but may also reduce the severity.

Whether you suffer from chronic back pain or the occasional sore lower back, proper back care is essential. That includes taking steps to prevent pain as well as knowing hot to manage the pain when it does occur. Massage therapy can play a role in keeping your back healthy.

Take Care of Your Heart

February: the time of year when it seems everyone is focused on finding and keeping love. Fancy dinner reservations, wine and chocolate abound in a world awash with pink and red hearts. But it’s also a time to focus on your physical heart.

Your spiritual and emotional well-being is connected to your heart health. According to the American Psychological Association, your mental and emotional health can impact your physical health in two ways. First, stress can lead to high blood pressure and other risk factors for heart disease. Secondly, emotional distress can prevent you from making and sustaining the healthy choices necessary for cardiovascular health.

How do you ensure your spiritual and emotional well-being? A nice glass of wine and some good chocolate always make my heart swell. So does practicing kindness, particularly making time to care for others. Find some time this month to do something nice for someone – check in on an elderly neighbor, drop off some soup or cookies to a friend (store-bought is just fine), or finally grab coffee with that friend you keep saying you’ll get together with.

Did you know massage therapy is also good for the heart? Massage therapy can lower many of the risk factors associated with heart disease. Recent studies have shown that massage therapy can lower your blood pressure, and the effects can last for at least several days. Massage has also been demonstrated to reduce hypertension and heart failure.

Although stress is not a direct cause of heart disease, it can contribute to some of the risk factors of heart disease. And we all know how effective massage therapy is in managing stress.

Have you had cardiac surgery? Research shows that massage is beneficial both before and after surgery. Massage therapy can help a patient with the pain, anxiety and tension typically associated with surgery.

No matter how you choose to recognize American Heart Month, make sure you take care of your own.

New Year, New You?


The start of a new year is a time of reflection on the previous year and the positive changes you can make for the year ahead. Many people use the new year as an excuse to set lofty goals of self improvement. You’ve heard the ambitious wellness resolutions: going to the gym every day, eating more fruits and vegetables, ditching take-out, cutting out sweets. Maybe you’ve even made some of these vows.

Unfortunately, most New Year’s resolutions fail. Do you know why? Because the goals are unattainable.

If you haven’t set foot in a gym for the past five years, is it truly realistic that you’ll suddenly find time for working out every day?

And the first time you miss your goal, you give it up as a failure.

This isn’t to say setting healthy goals – or even making New Year’s resolutions – is a lost cause. It is never a bad thing to work toward positive change.

The key to making a change stick is to set realistic goals. Start slowly. If you want to exercise more, set a more achievable goal, such as going to the gym twice a week. Instead of cooking every meal at home, try making dinner at home once a week. Instead of completely cutting out sweets, limit yourself to a small dessert.

As your small changes become habit, you can increase your goal. Add a third day to your gym routine. Bring your lunch to work twice a week. Swap that bowl of ice cream for a square or two of really good chocolate.

Change is never easy, especially when you don’t see huge results right away. Give yourself time. Check back in after two months to see whether you’re still sticking with your plan. You just might be surprised.

Avoiding Holiday Stress


This time of year is stressful for many. They have stress headaches and tightness in their necks and shoulders. The cause? Holiday stress. Between Thanksgiving, Christmas, Hanukkah and New Year’s – and all the parties in between – people feel overwhelmed and spread too thin.

What’s the cure? It’s a balance between physical and mental wellness.

To take care of your physical wellness, make a massage therapy appointment. I can help to ease the tension from overscheduling and the effect of your relatives. I can teach you stretches to ward off physical tension between appointments.

The true joy of this season is taking the time to slow down and spend time with your loved ones. It doesn’t mean adding stress to your life trying to please everyone else. To address your physical wellness, celebrate the holidays the way YOU want to celebrate.

Remember, the holidays are a season, not a single day. Who says you have to cram all your celebrating into a single day? If you’re becoming overwhelmed with trying to finagle schedules so that all of your friends and family can be together for a few hours at the same time, consider breaking a large, single dinner into several smaller get-togethers. Does the thought of cooking for a dozen people fill you with dread? Assign everyone a dish to bring to lessen the amount you have to cook. Or trim your invite list to a more manageable number. Perhaps hosting a laid-back open house is more your style.

Changing the way you celebrate might be hard to understand at first for some of your relatives. But what will cause you more stress: doing what others expect in order to keep the peace or taking a step back to keep your psyche in balance?

Among the many benefits of massage therapy are a reduction in mental fatigue and pain in your neck and shoulders, plus lower stress and anxiety – all symptoms commonly experienced in November and December.

No matter how you celebrate your holidays this year, I’m here to help ease your stress.

Why Massage Therapy Isn’t a Quick Fix


In a world in which everyone is on deadline and two-day delivery from Amazon is the norm, clients often expect to be pain-free after a single massage therapy session. It’s just a crick in my neck, patients say. A quick massage is all that’s needed to erase that ache, right?

While I would love to be able to provide an immediate cure in under an hour, body work takes time.

Remember my post about the fascia? In it, I explained how every bit of your body is intricately connected, both inside and out. And the pain that you are experiencing in your lower back wasn’t caused by a single awkward movement when you reached for your glasses on the coffee table but is rather the result of years of small twists and slips. Those minor injuries, which you might not have even noticed at the time, continued to add up until your back could take no more and froze while you bent over.

Just like it took time for your body to reach the state that it is in now, it takes time to undo the many wrinkles in your fascia that have accumulated over the years.

Body work is like unraveling a garbled ball of yarn. You can’t pull one end of the string and expect the entire knotted mess to unwind. A massage therapist has to work at one snarl at a time until the entire ball of yarn is sorted out.

When I am working with a client, I can feel where those knots are. And as the knots on the top layer are eased, I can feel the location of the knots on the next layer down. This process continues until your entire fascia is smoothed out.

This doesn’t mean that you won’t feel any relief after or even during your first massage therapy appointment. Most of my clients say they feel some immediate pain relief. However, that back pain will likely require a few appointments before you can declare yourself pain-free.

And I, like most massage therapists and others in the field of wellness and body work, recommend period massage therapy appointments as part of your regular health maintenance ritual. Even though I may have unraveled the kinks in your fascia accumulated throughout your life up to this point, your body is absorbing little injuries each day – the stumble on a crack in the sidewalk, the unbalanced weight of a heavy purse on one shoulder, bending to lift groceries from the shopping cart to your trunk, neglecting to stretch every day.

Massage therapy, like other aspects of body work, doesn’t provide instant results. Some of the best things in life take time and effort – your health and wellness is one.

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New rates effective May 1, 2017.

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Carol Kennedy, LMT

Home office

4572 St. Paul Blvd., Irondequoit, NY

Bella Zen Spa

1 Grove St, Suite 117

Pittsford, NY 14534

Carol@CarolKennedyLMT.com

585-317-8179

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Mother's Day is coming up. Treat the special woman in your life to the gift of wellness with a gift card for massage therapy.