When Awareness Is Not Enough; National Breast Cancer Month

This month is Breast Cancer Awareness Month, something that we hold near and dear to our hearts here at Arancia Physical Therapy. Many of us have been touched by this awful disease whether it’s a friend, family member, or ourselves. It’s important to us that this October we spread more than just awareness. Awareness of breast cancer is amazing, but it’s not what prevents it from doing harm. We want to discuss breast health and the importance of making a breast health routine to ensure that we are keeping ourselves safe against this disease that affects About 287,850 people each year. Below we will cover the 6 steps of a healthy breast routine to ensure we are safe for years to come:

1. Learn Your Baseline

Possibly the most important step in detecting any abnormalities is understanding what your normal feels like. Knowing your baseline "normal" state is the only way to detect when there is an issue. It's vital to do weekly checks of your breast tissue by palpating around the areola with your fingers and checking for any changes in your areolas or nipples. The more frequently, the better! This is also done by tracking your symptoms and cycle. One of the easiest ways to keep on top of this is to download a period-tracker app (even if you don’t have your period). Many of these apps will allow you to set reminders so you can fill in daily how you are feeling, what your physical or emotional symptoms are that day, and of course track your body’s cycle! Self-exams are the most important piece in breast health as it creates breast awareness. It’s important to note how your breasts change during your menstrual cycle. The more you know yourself, the easier it is to spot an irregularity. This is for everyone, not just people with breasts!

2. Commit to Regular Self-Exams

Self-exams are the most important piece in breast health as it creates breast awareness. Whether you have or have not undergone breast surgery, it’s vital to take the time to examine your breasts and notice any changes that they go through. It’s important to note how your breasts change during your menstrual cycle. That way, it’s easier to spot an irregularity. Knowing your baseline during each stage of your cycle is the only way to spot an abnormality. This is for everyone, not just people with breast tissue! So here’s what to do:

Step 1: Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips.

Step 2: Now, raise your arms and look for the same changes.

Step 3: Next, feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few finger pads of your hand, keeping the fingers flat and together. Use a circular motion, about the size of a quarter. Cover the entire breast from top to bottom, side to side — from your collarbone to the top of your abdomen, and from your armpit to your cleavage. Follow a pattern to be sure that you cover the whole breast. You can move your fingers up and down vertically, in rows, as if you were mowing a lawn. Be sure to feel all the tissue from the front to the back of your breasts: for the skin and tissue just beneath, use light pressure; use medium pressure for tissue in the middle of your breasts; use firm pressure for the deep tissue in the back. When you've reached the deep tissue, you should be able to feel down to your ribcage.

Step 4: Finally, repeat this while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower.

3. Know What to Look For

So, what should you be looking for?

• Breasts that are their usual size, shape, and color
• Areolas are their usual size, shape, and color
• Breasts that are evenly shaped without visible distortion or swelling

If you see any of the following changes, bring them to your doctor's attention:

• Dimpling, puckering, or bulging of the skin
• A nipple that has changed position or an inverted nipple (pushed inward instead of sticking out)
• Redness, soreness, rash, or swelling
• Any signs of fluid coming out of one or both nipples (this could be a watery, milky, or yellow fluid or blood).
• Lumps that change in size or shape

That is why it is not just important to feel but to look at your breasts in the mirror as you give yourself the exam. However, breasts have lumps so if you feel one don’t panic! The best thing to do is keep an eye on it and notice any changes as you go through your menstrual cycle. You may want to wait and see if it disappears after your period. However, if you are worried, never hesitate to get a second opinion.

4. Schedule Regular Mammograms

Whether your family has a history of breast cancer or not, it’s important to schedule regular mammograms to ensure that if you were to be touched by breast cancer, you’d be able to catch it in time. This is especially important for women ages 50+. So this is your official reminder if you are someone with breasts, call to schedule your next mammogram! It’s not the most fun thing to do, but you can make a day of it! Maybe after your exam is when you will treat yourself to something special, whatever will motivate you and excite you to make that appointment!

5. Spread the Word

While you’re at it, send a reminder to your girlfriends! I can bet that you are not the only person in your circle with breasts or risk of breast cancer. When you schedule your appointment, don’t be afraid to reach out to your girlfriends to do the same. It’s important to encourage our friends and family to be breast health conscious to keep your circle as healthy as possible. It can be a silly text, a shared post on Instagram, or even forwarding this article! For October, let’s make our love language caring about each other’s physical health, longevity, and well-being.

6. Schedule an Appointment with an MFR (Myofascial Release) Specialist

If you have undergone chemotherapy, radiation, or a mastectomy, myofascial release therapy is proven to be incredibly beneficial for those who have been through breast cancer. In fact, research has shown that MFR therapy is good for boosting immune function in breast cancer survivors according to Massage Magazine. For any type of surgery, it's important to receive manual work on the area post-op to prevent any pain or stiffness from building or to prevent the scar tissue from spreading. Also, if you have had any type of breast augmentation, getting the breasts treated is a great way to reduce the negative effects of built-up scar tissue. According to John Barnes, the creator of the myofascial release technique, MFR can be helpful after having a mastectomy, breast reduction, or augmentation. This is because myofascial is beneficial in reducing the negative impacts of scarring. For mastectomies, scarring can cause a great deal of pain as it grows through the body and can reach into the respiratory diaphragm, causing the body to pull forward. This is a recipe for headaches, back pain, and neck pain. A study was conducted to evaluate the influence of patients' attitudes toward massage on pressure pain sensitivity and the immune effects of myofascial release in breast cancer survivors (BCS). The techniques used on the BCS were modeled after the John F. Barnes approach. The conductors of this study measured markers of immune function which included salivary flow rate, cortisol, and immunoglobin concentrations, and x-amylase activity. What they found was that there was a significant increase in salivary flow rate, thus leading researchers to believe that it has an increase in immune function. Here at Arancia Physical Therapy, we work with breast cancer survivors, people who have undergone mastectomies or breast augmentation, and those who have breastfed, among many other things. Breast health is something that tends to go under the radar but we know and understand how important it really is, and want to encourage you if you are unsure if you would benefit from MFR treatment, you can always give us a call at 401-602-7006.

Overall, it’s important to be proactive rather than reactive when it comes to breast cancer. Check yourself regularly and notice your body changes during your cycle. This will be the only way to detect any abnormality and save you from catching it too late. Don’t panic, trust your gut, and seek a second opinion if you are concerned. If you have undergone any type of breast surgery, it’s highly recommended that you seek an MFR specialist who can help you with pain, and mobility, and keep you living your best, limitation-free life.

Works Cited

“Breast Cancer Statistics: How Common Is Breast Cancer?” American Cancer Society, https://www.cancer.org/cancer/breast-cancer/about/how-common-is-breast-cancer.html#:~:text=It%20is%20about%2030%25%20(or,will%20be%20diagnosed%20in%20women. 

“Breast Self-Exam: How to Check for Lumps and Other Breast Changes.” Breastcancer.org, 12 Aug. 2021, https://www.breastcancer.org/symptoms/testing/types/self_exam. 
Fernández-Lao, Carolina et al. “The influence of patient attitude toward massage on pressure pain sensitivity and immune system after application of myofascial release in breast cancer survivors: a randomized, controlled crossover study.” Journal of manipulative and physiological therapeuticsvol. 35,2 (2012): 94-100. doi:10.1016/j.jmpt.2011.09.011