You Asked for It
May 2004

Question:

I am a 53 year old lady - I recently took a course in body massage - and started massaging - however after several months I started to experience aching in my shoulders starting with my upper arms - I was at that time very stress and tense and also I have poor posture. Somebody told me that I was really tensing my shoulders when massaging and that is bad and probably also when I was resting I was still tensing my shoulders. I have been seeing a physio who gave me exercise and massage - it feels better but very slow. Can you give an advice of what to do to get rid of the lactic acid.

Thank you very much for your attention.

Response:

Lactic acid builds up in the muscles particularly during static activities. Tensing or elevating the shoulders (while massaging) requires continuous contraction of the muscles, but at the same time limits circulation due to pressure on the capillaries. Because sufficient oxygen can’t get to the tissues, the muscles must rely on anaerobic energy sources. The by-product of anaerobic metabolism is lactic acid.

The best way to get rid of lactic acid in muscles is to stimulate circulation. The physiotherapy and massage you are receiving is a good start. As you have learned in your own massage training, manipulation of the muscles will enhance mobility of the muscle fibres and assist nutrients and by-products of metabolism to move in and out of the tissues.

Exercise is also an excellent means of stimulating circulation and helping the muscles work properly. Walking with the arms swinging freely is an excellent way to get the muscles to work through their normal range of motion. If you do this, nothing should be in your hands as this will discourage you from swinging your arms.

Stretching will also help. Tensing a muscle is the same as doing a strengthening exercise. Any time you have done muscle strengthening, you should always immediately stretch the muscles in the opposite direction. My favourite stretch for the upper trapezius muscle fibres is easy to do anywhere. Start by sitting on your right hand with the palm of your hand under your buttocks / thigh. Gently lean to the left, feeling a slight pull in the upper shoulder muscles. Go as far as you can without lifting your cheek off the chair. Hold that position for 2 deep breaths. On the 2nd exhale, tilt your head to the left to increase the stretch slightly. Again hold for 2 deep breaths. Return to an upright position as you inhale. Repeat on the other side.

As an Ergonomist though, I have to ask… Why are your shoulders so tense? I don’t know anything about you other than what you said above, but I would not be surprised to find that the table is too high for you. During massage you have to apply a fair amount of pressure with your hands and arms. If the table is too high, you will not be able to use your body weight to create the pressure – you will have to raise your shoulders and use muscular effort to apply pressure and control the movements.

If the table is too high, you may either need to lower the table by shortening the legs or build a series of platforms to form a continuous riser on the floor in order to raise your body to an appropriate height.

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