​Headaches are an unfortunate part of life for many people. They know no race or gender, and no matter who you are or how healthy you are, you’re at risk of having them. There are some people who experience headaches quite frequently, and others who very rarely have one. If you’re getting headaches on a regular basis, it’s worth your time to find out why and what you can do about it.
 
Did you know there are different types of headaches, and different causes and treatments for each? Let’s take a look, so you can start to determine what’s the best plan of care for you.
 
Tension headaches 
This type is very common and it’s likely that you’ve experienced this at one point or another. Tension headaches are often described as a dull pain throughout the head, generally located at the forehead, behind the eyes, at the base of the neck, and even in the jaws and cheeks. They usually last from 30 minutes to several hours and shouldn’t affect daily life too much, although you may need to make some adjustments. Tension headaches are often attributed to a decrease in blood flow to the head due to increased muscular tension and restriction through the neck, head, face, and jaw; usually triggered by stress, anxiety, dehydration, lack of movement, poor sleep, abnormal posture, and eye strain. Some gentle to moderate pressure massage along with stretching and mobilizations will often ease the tension and give you relief. If you can’t get in for a massage with us right then, you can massage the muscles of your neck, shoulders, and face yourself, or have a friend or family member help. Light exercise and stretching can help improve blood flow to the head and neck, and over the counter pain medications and anti-inflammatories can provide relief for some. If you find that you’re experiencing tension headaches often, regular massage sessions can help to decrease the frequency.
 
Migraines 
Many claim to experience frequent migraines, but these are often confused with severe tension headaches. The differentiating factor is the presence or lack of neurological symptoms. While tension headaches, especially when severe, can be debilitating and very painful, they come without the neurological symptoms associated with a migraine. A migraine not only causes severe pain in the head, neck, and face, but is often accompanied by an abnormal sensitivity to light, sound, and smell, along with nausea and vomiting. About a third of migraine sufferers experience an aura (visual and sensory disturbance) prior to an incident which can last anywhere from 5 to 60 minutes. Auras include seeing zig-zag lines, flickering lights, spots, or partial loss of vision. Migraines can last a few hours to a few days and can be quite debilitating. Triggers of a migraine can span from stress, dehydration, sleep disruption, hormone imbalances, and even certain foods. Some find relief with over the counter medications, while others may require prescription level drugs. For many, a dark, quiet room and a few hours of sleep is often the only way to find relief. If you’re having frequent migraines, a visit with your doctor may be necessary. While regular massages have been shown to decrease the frequency of migraines, a massage to the head and neck is not advised while you’re in the midst of one. Instead, if you want to get a massage while you have an active migraine, the massage will be focused on your legs, feet, arms, and hands to counter the abnormal blood flow causing the migraine. 
 
Cluster Headaches 
This type is defined as severe, recurrent headaches that are experienced as an intense burning or piercing pain on one side of the head and behind or around one eye. Other symptoms associated with cluster headaches are eyes watering, swollen eyelids, runny nose, and restlessness or agitation. There is generally no warning and it may feel like the headache attacks out of nowhere, peaks within 10-15 minutes, and then is gone within 2-3 hours. Unlike several other types of headaches, cluster headaches are the only one that is far more prevalent in men than in women. Most of the time these attacks occur quickly and in clusters, anywhere from 3-8 times a day over a period of several weeks. What causes cluster headaches is unclear, however they seem to be triggered by smoking, alcohol consumption, strong smells, and may be linked to a genetic predisposition or previous head trauma. Over the counter and prescription medications are often the go-to treatment, but regular massage may also help prevent the frequency of these attacks.  
 
Exertional Headaches 
These headaches are triggered by sudden, strenuous, physical exercise like running, jumping, weightlifting, and even sudden severe bouts of coughing or sneezing. These are generally over as quickly as they come on, however they can last for several hours or even a few days at times. Exertional headaches are felt as a throbbing pain through the head and tend to be present in those with a family history of migraines. These headaches are usually extinguished with rest, over the counter medications, and massage. However, taking plenty of time to warm up prior to exercise can help to prevent them.  
 
Sinus Headaches 
This type of headache is common and occurs due to inflammation of the sinus cavities of the head. The pain is often felt in the forehead, around and behind the eyes, and along the cheeks. Because of the location of the pain, many people may confuse tension and sinus headaches, but they are quite different. Sinus headaches specifically will often be accompanied by congestion or a runny nose, along with tenderness over the sinus cavities, just above and below the eyes. Over the counter anti-inflammatories are a common treatment, as are massage therapy and steam treatments. If a sinus headache persists, especially with congestion and significant tenderness, you may need to see your doctor to rule out an infection or other condition. 
 
Cervicogenic Headaches 
This term encompasses any headache caused by an abnormality within the neck. Oftentimes this is due to some ligament laxity or misalignment of the cervical (neck) vertebrae causing pressure on the nerves and blood vessels that travel to the head. These are often felt along one side of the head and follow a pretty distinct pattern from the base of the skull, wrapping over the top of the head, and ending just above or behind the eye. These seem to be more common in those who have a history of whiplash or other neck injuries and are often triggered by abnormal posture. Massage and retraction exercises can allow the proper movement of the vertebrae, reducing the pressure on those nerves and blood vessels, and alleviating the pain. 
 
Whether you deal with one of these types of headaches on a regular basis or find yourself needing relief in the midst of them, we’re here to bring you comfort and relief.

​There has been quite a shift over the last few years that seems to have brought self-care into the spotlight and shown the importance of taking care of ourselves. And while there are numerous benefits to having a regular self-care practice, one you may not have considered is that it’s actually an amazing way to give your immune system a boost.
 
Lack of sleep, anxiety, vitamin deficiencies, certain medications, a lack of nutrient-dense foods, a high (bad) fat diet, and lack of exercise, all can increase levels of hormones like adrenaline and cortisol. Short bursts and small increased levels of these are quite beneficial, but maintaining chronic high levels of them – as many people do - can actually suppress the immune system and lead to widespread, uncontrolled inflammation within the body. This not only increases your chances of catching common infections, but also puts you at risk for developing autoimmune conditions.
 
While the pampering aspect of self-care is nice, the bubble baths and trips to the beach, the whole idea behind self-care is that you’re taking time out of your day on a regular basis, to take care of yourself in a positive way. That doesn’t always have to involve some lavish experience, but it does mean you’re doing something good for your body and mind.
 
Regular self-care practices can decrease these levels, giving your body a break from this inflammatory response and leading to a healthier, more balanced immune system. So, while self-care can definitely involve bubble baths and beach trips, it’s also taking care of your body’s needs that all-too-often get overlooked in the hustle of everyday life.
 
It can be taking a 15-minute nap when you have an extra-long day. It can mean choosing a salad over the greasy burger you really want because you know you haven’t made the best food choices lately and your body needs a few extra veggies. Self-care is saying no to an event because you don’t need anything else on your plate. It’s taking a walk outside to catch a little bit of sun as the seasons change. It’s waking up early in the morning so you can get a workout in because you know your body and mind need it. It’s getting regular massages1 because you know you’re physically and mentally stressed. It can even be pushing through your to-do list when all you want to do is relax, because you know you need to stop this stuff from hanging over your head and stressing you out. And yes, it’s taking that bubble bath and going on a getaway when you can.
 
So what are you doing today to take care of yourself and give your immune system a kick?
 
Sources
1 Field T, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C.
Cortisol decreases and serotonin and dopamine increase following massage therapy.
Int J Neurosci. 2005 Oct;115(10):1397-413. doi: 10.1080/00207450590956459. PMID: 16162447.

There is a burning question on the lips of both veterans and newcomers to the ‘massage therapy as self-care’ path...”how often should I come for massage?”.  Because every person’s daily grid, activity level, and stress level is vastly different, there truly is no perfect ‘one size fits all’ answer to blanket the population with.  So, I want to invite you to this conversation to share the empowering way I explain the frequency dance to my clients, and the various factors to take in ​to account when you are trying to determine your own frequency.

​Perhaps you stand with a portion of the population who has challenges in seeing how the dots connect Massage Therapy as a self-care practice.  That’s okay!  You won’t be shunned or cast out because of that.  Your stance may come from the same place mine did once upon a time – my early years growing up, a massage in my household was considered a light, relaxing luxury that was only “enjoyed” while on vacation at “The Resort”.  Back then it was thought that there were no medical or physiological benefits from massage therapy above relaxing (yes, I am totally dating myself).  It was just a splurge item. Fast forward several years where studies began to emerge depicting true, physiological and psychological datapoints displaying how the parasympathetic nervous system is engaged, our immune system is bolstered, our pain and inflammatory responses are calmed, our sleep patterns normalized, our blood pressure lowered, AND our stress levels plummeted – this was real meat and potatoes to chew on (apologies to any vegans reading), finally lending credence to Massage Therapy Professionals across the globe.  The medical community began referring clients for massage therapy.  Hospitals launched whole units dedicated to pre- and post- surgical massage therapy as it is shown to speed the healing process.  Oncology massage therapy became a ‘thing’, and Massage Therapists study and specialize in working with those in active cancer treatment – a far cry from the once subscribed notion of massage actually spreading the cancer cells though the body and was therefore contraindicated.  We’ve come a long way, baby!
You could be a member of the population who has tried everything under the sun for your frozen shoulder/PCOS/low back pain/stress/PTSD, anxiety, etc. – every medication, physical therapist, specialist, shot, so-forth and so-on under the sun and found that Massage Therapy is where you got the biggest bang for your buck and now, you are wondering how often you should be visiting your Massage Therapist.  The following factors should be taken consideration to determine that.

AWAY FROM THE TABLE SELF-CARE
This is the first and really big thing to consider.  What steps do you take when you are away from the massage table to care for yourself?  Do you go to the gym?  Do you walk?  Do you Yoga?  Do you run after small children?  Do you embark on streaming service marathons?  Maybe your self-care consists of “accidental exercise” (a phrase one of my long-time friends coined to indicate when she was forced to park a long distance from the store she was shopping at or even being intimate with her partner...that one always makes me chuckle).   There is no perfect answer here – so please, give yourself some leeway without incorporating negative self talk.  All the “coulda, shoulda, woulda” ‘s in the world are not useful or constructive in this instance, so be gentle with yourself.
I’ve come to learn – both through my education and my personal (non-existent for soooo many years in my ‘previous life’) that something is better than nothing – but several things are better than one.  I liken it to driving a car on a road with a few inches of snow on it.  If everyone drives in a different spot, the snow packs down, making a flatter surface which doesn’t pull your tires in to the gully.  Sure, it allows for greater traction on a somewhat bare-ish surface BUT...., by driving in the tire tracks laid out before you, when it comes time to turn in a different direction, its tough to get out of the track.  So, by doing the same thing (perhaps with the exception of Yoga) over and over again, your muscles become conditioned to staying in the track.  Then, one day you decide to take a new turn – raking the leaves in the yard or going on a 3 mile hike when you have spent the past several months walking in your very level neighborhood on a paved sidewalk, your muscles tend to talk back in a very unpleasant way.  You feel sore or broken or like you need to be ‘fixed’ – whatever way you label it, you don’t feel 100%.  A really big take-away from this point is:  your Massage Therapist is a Tour Guide on your journey to feeling better – they are not the fixer.  Massage Therapy is a team sport as-it-were and the work done in every session builds upon the previous session as well as what you do or don’t do away from the table.  If you have ever baked a cake, think of it this way...your daily/weekly fitness & self-care routine are the dry ingredients of the recipe while the work your Massage Therapist performs in the treatment space are eggs and oil of the recipe.  If you neglected to add or skimp on the baking soda, would you expect the cake to rise?  If you forgot the vanilla or sugar, would it be as tasty?  I bet you know where I’m going with my thought 😉

WHAT BRINGS YOU JOY?
Do you make time to press pause on the busy goings on of your life?  Let’s consider how many of us are working from home these days.  It is very challenging to live in balance when the dining table has been repurposed as the office.  Work looms large in the space that used to be your sanctuary.  If you don’t have the opportunity to work from home and do go to a physical job, you are undoubtedly facing long hours due to what has been dubbed as ‘The Great Resignation’.  You are an army of one fighting the battle requiring an army of five (or more – eeeek!).  Regardless of your work location, stress enters our lives swiftly and feverishly, causing our shoulders to raise to our ears (wonder why your upper back is so tight all the time?), or sparking the incessant headache that you can’t seem to shake.  Are you remediating that stress with physical activity?  Do you invest the time in yourself to draw a bath with some Epsom salts (and maybe a nice herbal tea or pour an enjoyable glass of resveratrol aka ‘reverse-it-all’ aka wine)?  Do you meander in the forest to raise your energetic vibration or play in the dirt of your garden, absorbing the minerals and nutrients from mother earth?  Having raised two children as a single mum and working full time, I get how high the hurdles are between you and the pause button.  I’m here to tell you though – you are worth it!

THE FINANCIAL COMMITMENT         
Everyone has a different financial landscape with very individual hills, valleys, twists, and turns that need to figure into the budget.  Yes, I said the ‘B’ word – but it is true.  There is a financial commitment to consider.  In a perfect world we would go back to the days when all that is considered ‘health care’ is covered 100% with zero out of pocket costs.  Although Massage Therapy is accounted for in very few plans and only by a handful of health insurance providers, they are the exception as opposed to the rule.  Now, I am the last person who will stand on a soap box shouting how what is spent on that super-sized, extra foam, mega flavor added, fair trade, small batch roasted cup of energy you get every day can be reallocated to blah, blah, blah.  Because for many of us, we consider that our own form of self-care...or even self-preservation (Hello, my name is Kim and I’m one of them).  What I am saying, is if you feel as though you benefit from more frequent massage, it is important that you don’t go broke trying to make that happen – that brings on a whole other level of stress that you’re trying to remediate through massage.  Find the balance in your life which allows all that you want to accomplish to come to you.
An important note I want to add before you go off to look at your schedule to book your next appointment – If you find yourself in a situation where you feel more frequent Massage Therapy would help to get you closer to your wellness goal, but your schedule or finances don’t align with that provider you connect with, have a conversation with them.  Collaborate.  Discuss whether there are advantages to shorter, more focused sessions vs. longer full-body sessions.  Perhaps there are stretches or techniques that you can incorporate into your routine that will maximize the ‘work on the table’.  Never feel weird about asking your Massage Therapists for hints, tricks, etc., for you to incorporate at home to help you feel closer to your 100% self; in fact, more often than not your Massage Therapist will share those strategies with you before you leave your session.

Now, go hydrate (no, coffee is not considered water because it is made with water), stretch, and consider yoga to keep the full potential of your range of motion with you after your 'table time'; heck, even football players have a yoga practice, you know. 
Wellness & Blessings