5 minute read
Self-care
AYOU & YOUR HEALTH Self-care
For many of us, our hands are not only the first physical point of contact with clients, but also our means of making a living, so taking better care of them makes sense…
ON HAND CARE HEADS-UP
OUR hands are delicate instruments and essential tools. We often don’t give them the care and attention they deserve, which is why the majority of bodyworkers report that they experience hand and joint pain at the end of a long day in the practice room. We’re talking about more than cosmetic appearance, though this is important as clients have less confidence in a therapist with rough, uncared for hands or ragged nails, but also about
taking proper care of your tools. A carpenter can replace a worn-out saw, or a builder can buy a new hammer, but a bodyworker needs to take care of their hands because these tools have to last a lifetime.
Structurally, the hands are complex because they have evolved to allow a huge range of refined and precise movement. As well as 27 small bones, the joints of the wrist and fingers are supported by muscles, tendons and ligaments and nerves which relay sensory information back to the brain.
Our hands often feel more painful than other parts of our bodies because we have so many nerve endings in our fingertips – as anyone who has experienced a paper cut or accidentally squeezed lemon juice into an abrasion or tiny cut will confirm! In some cases, damage and injury to the hands occurs when we use our hands and forearms in an incorrect fashion, misaligning our wrists and fingers, and particularly our thumb as we work on a client. We may bend our wrists, have forgotten the way we were trained, or we may have evolved our own movements and shortcuts as we become more experienced. Taking a refresher course, mindfully auditing your own technique or learning some less stressful moves can prolong our working lives. There are several specialised short courses in massage using the forearms, including options from Jing Advanced Massage Training and AuroraStar in Bedford. A day’s investment could add to your repertoire of techniques and save your career. Another option is to use a massage tool rather than your hands. Again, this can offer a deeper treatment for clients, while saving your fingers and thumb from excessive strain. There are many different tools on the market, so you may have to experiment with several options before you find one you are comfortable with. One option is to visit a trade show and handle a few different tools until you find something that appeals. Again, this is an investment in your future, so it’s worth undertaking some research and testing a few products.
The thumb often takes undue punishment, not least because we are tricked by the stabilising muscles at the base of the thumb into thinking it is much stronger than it really is. As we work with the thumb, we can generate 10-12 times the pressure the client receives in our own carpometacarpal joint. Other common problems include tenosynovitis, where the tendon sheath becomes inflamed from hand strain or overuse, and thumb basal joint injuries, which require rest and an anti-inflammatory treatment, At night, many massage therapists experience pain from carpal tunnel syndrome, which may require the use of a specialist keyboard when typing and can result in a loss of grip strength which can mean stepping back from client work for several months during healing. In extreme cases, surgery is an option, but success is not certain. Many injuries are cause by repeated movements – there’s a reason that carpal tunnel is often referred to as Repetitive Strain Injury, so regularly altering your movements can help reduce the chance of injury, as can using your entire body to make a stroke, rather than relying on the hands and arms to provide power.
Self-care saves careers Obviously, being unable to work due to hand or wrist problems leads to a short term loss of income and potentially a longer-term loss of clients as they switch to another holistic therapist. That’s why taking time for a few self-care exercises and a little hand-pampering makes good sense on both a business and personal level.
n Start with a few wrist rotations and opening and closing the hands to warm your hands and loosen the joints.
n Leave time between clients so your hands and wrists can recover.
n Consider using a wax dip at the end of the day to soften and relax the hands. Paraffin wax creates indoor pollution, so a more eco-friendly wax bath might be an option. This can be laced with a few drops of a relaxing essential oil that also has an antiinflammatory effect. Alternatively, an ice bath for the hands can help reduce inflammation when they feel over-stretched.
n Do a programme of hand exercises on a daily basis. https://www.nhsinform.scot/illnessesand-conditions/muscle-bone-and-joints/ exercises/exercises-for-wrist-hand-andfinger-problems has a selection of six simple stretches complete with video instruction that is easy to follow.
n Practice Self-Myofascial Release using a firm rubber ball on a hard surface. This can be tour desk, the floor or a table. Gently press
the soft tissue of the hands, fingers, outer edge of the hand, thumb base, wrists and forearms against the ball, moving it slowly in circles and back and forth. You can also do an active release technique for no more than 15 to 20 seconds by flexing the fingers while the muscles are under gentle pressure from the ball.
n Alternatively, you can use therapeutic putty or resistive foam blocks to help exercise the hands, especially when recovering from overstrain.
n Once or twice a week, use a rich hand cream all over the hands and wrists as you go to bed. This should be applied in a generous layer and rather than being rubbed in, pull a pair of cotton gloves over the cream, so the hands are soft by morning.
n Swap services with another therapist to receive a manicure, including a hand and arm massage on a regular basis. n