What helps carpal tunnel syndrome?

While amongst my clients there is a clear preference for massage, I decided to investigate if there was any scientific evidence if massage was better than reflexology (or vice versa) at reducing pain and stress. In 2012 there was a small study comparing massage to reflexology on cancer survivors over the age of 75 living in a care home.  The study compared the effectiveness of 20 minutes of reflexology treatments against 20 minute Swedish massage by examining the impact on the patients stress levels, pain levels and mood.  Pre and post treatment levels of salivary cortisol, observed affect and pain were compared. Both reflexology and Swedish massage resulted in significant declines in salivary cortisol indicating a reduction in stress levels, reduced pain levels and improvements in mood.        So to go back to my original question, there is scientific evidence for both and I suggest you book the treatment you prefer. Hodgson N, Lafferty D (2012) Reflexology versus Swedish Massage to Reduce Physiologic Stress and Pain and Improve Mood in Nursing Home Residents with Cancer: A Pilot Trial. Evidence Based Complement Alternat Med. 2:456897               

Hip pain is common problem, and it can be confusing because there are many causes.  The most common cause of Hip Pain is arthritis for which you will need to see your GP for them to advise on the best treatment option of you. Trochanteric Bursitis Trochanteric bursitis is an extremely common problem that causes inflammation of the bursa, which is a protective cusion over the outside of the hip joint.  There are two main bursa which protect the hip joint, the superficial trochanteric bursa and the deep trochanteric bursa.  The superficial trochanteric bursa lies beneath the tensor fasciae latae (one of the muscles on the side of your hip) and the deep trochanteric bursa lies beneath the the largest of your glutes (gluteus maximus) both of the these muscles insert in to the Iliotibial Band (ITB).  Reduced flexibility in your gluteus maximus, tensor fasciae latae or ITB can cause trochanteric bursitis, from too much cycling or running or from running on uneven surfaces.  Another common cause is some women is an imbalance between your abductor and adductor muscles.  Trochanteric bursitis can also be caused by clients altering their posture as a result of a previous back injury. In all these cases a deep tissue or sports massage can help.  However if the cause is walking with more weight going through the outside of your foot (excessive foot eversion) then your make need to see a podiatrist for personalized orthotics. Hip Flexors Illiopsoas the main hip flexor, shortens when we sit down, so prolonged sitting can cause contracture (anatomical shortening) which can cause either lower back or hip pain.  I have personally found this to be a common cause of hip pain which can be successfully treated with deep tissue or sports massage. If you experience lower back or hip pain when standing up from a seated position then rectus femoris which is one your largest quadriceps muscle make be tight and/or your gluteus maximus which is the other muscle which helps your stand from a seated position may be weak.  If you suspect you have weak glutes you can strengthen them with squats and lunges. Fractures Hip fractures are common in the elderly with osteoporosis.  Stress fractures of the hip are common in people who participate in high impact sports e.g. long distance running, treatment is usually to avoid the high impact sport and this is usually successfully. When should I see my GP about my hip pain?  

• Inability to walk comfortably on the affected side
• Injury that causes deformity around the joint
• Hip pain that occurs at night or while resting
• Hip pain that persists beyond a few days
• Inability to bend the hip
• Swelling of the hip or the thigh area
• Signs of an infection, including fever, redness, warmth
• Any other unusual symptoms

Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References