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When you’re over 40 and they say just put a BandAid where it hurts . . .

Just put a bandaid

I see it all the time.  The wait to get treated until the discomfort is more than that person wants to deal with.

By the time you feel that level of discomfort, your body is already at the point where its ability to compensate is being tested.  And, generally, the time it takes to treat that issue is more complicated, and the problem may no longer be local, so treatment takes longer.

Here are some examples of this:

Case study #1:  An older gentleman was referred to me for severe sciatica, interfering with his lifestyle.  He had suffered with back pain for over 40 years, but only sought help when the sciatica was so long-lasting and severe there was nerve damage resulting in loss of feeling and strength in one leg.  MRIs showed remodeling in the spinal vertebra  resulting in anterolisthesis – a condition where the upper vertebra slips forward onto the vertebra below.  This gentleman, at this point, was desperate for pain relief and sought no other opinions or alternative treatments, and underwent a spinal surgery known as laminectomy.  This surgery creates space by removing the lamina — the back part of a vertebra that covers your spinal canal. Also known as decompression surgery, laminectomy enlarges your spinal canal to relieve pressure on the spinal cord or nerves.

The surgery gave him temporary relief, but when the pain returned, it returned with a vengeance.  Had this gentleman taken advantage of alternative treatments, had he been educated in the self-care he needed to aide in his recovery, his outcome might have been much different,  But, this gentleman was looking for the “magic wand”, was not invested in doing exercises, was not willing to learn how to make his recovery successful.

He came to see me originally for relief from the sciatica.  That didn’t take long – a few visits.  I warned him the results would not last unless he was willing to correct some other musculoskeletal imbalances, or really put effort into strengthening his core, the muscles supporting the spine and correcting his very poor posture.  He needed to be on a regular treatment schedule.  But, whenever we achieved his goal for pain relief, he’d stop exercising, forget about the effect his postural distortions were having on the spinal column and leave off treatment.  Before long, he was again in severe pain and at that point, he’d go back to seeking medical advise: epidurals, physical therapy, etc.  He was looking for the “magic wand”.

This gentleman was any medical practitioner’s worst nightmare – Waiting to get help until it’s too late.

The moral here is don’t wait years before seeking treatment – while you’re “toughing it out,” the damage inside continues.

Case study #2:  Another older gentleman was referred to me for low back pain.  He had “thrown his back out” the week prior.  Assessment showed a tortioned pelvic girdle so severe, one leg was 1-1/2 inches shorter than his other leg.  One of his body’s compensations was to develop scoliosis (curvature of the spine).  After determining  the scoliosis was functional, muscle testing showed how to unravel the muscular imbalances that led to the pelvic torsion.  The first treatment saw much improvement, and his back pain was reduced by 60%.  I had him return within the week, when full correction was achieved and his pain was gone.

The moral here:  Even though this man’s musculoskeletal imbalances had been in place for many years, he sought help when he developed pain.  Don’t wait to seek treatment – while you’re “toughing it out”, the damage inside continues.

The best way to keep your body balanced and reduce your risk of developing long-term, musculoskeletal issues is to get on a regular schedule of self-care.  But, don’t expect that a monthly massage will do it all – You’ve got to do your part with exercise and eating right, too.

Waiting to get treated, delays recovery.

Call, e-mail or request your appointment online today!

 

 

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Is Your Pain Due to Musculoskeletal Imbalances?

Another reason would be degeneration in the skeletal structure – as in degenerative disc disease.  The brain “stabilizes” the area by having the surrounding muscles brace the area.  This works really well short term; however, long term the results can be disastrous.

Once a muscle(s) becomes dysfunctional, other muscles take over to compensate.  Of course, it doesn’t take too long before those secondary muscles become overworked, since they are doing double duty, then a third group of muscles begins compensating for the first two groups – and that pattern mushrooms.  Soon, instead of a really tired upper trap, the dysfunction runs from the head to the pelvic girdle or into the chest and down the arm.

musculoskeletal imbalances

Another reason would be degeneration in the skeletal structure – as in degenerative disc disease.  The brain “stabilizes” the area by having the surrounding muscles brace the area.  This works really well short term; however, long term the results can be disastrous.

Another common reason would be poor postural habits.  Picture a person slouching with the shoulders and head rolled forward.  In this case the muscles in the front part of the neck and chest shorten while the muscles in the back that hold the neck and head in proper alignment get stretched out and weak.  Or a person who sits most of the time – in this case, the hip flexors will become weak and can cause groin, leg and hip pain.

Common areas where dysfunctional patterns emerge are the shoulders, hips to knees and the low back.  But dysfunctional patterns can emerge anywhere in the body from the head to the toes.  

Why doesn’t massage address these dysfunctional patterns?  Massage therapies are systems of structured palpation or movement of the soft tissue of the body.  Massage does not address the brain/nervous system/movement relationship. 

I find it sad that we are so in our heads these days, we don’t feel these patterns developing.  It’s understandable if the cause is trauma – there’s not much we can do to prevent a motor vehicle collision, for instance – but we tend to ignore the early signs of dis-ease.  I have one client that ignored his back pain for 40 years!  I wish that were the exception, but it’s not.

Another client was recently referred to me who treated his long term back pain with western medicine, until that didn’t work anymore.  When he came to see me, he was a mess, and looking for the “magic wand”.  I developed a treatment plan and after just 4 sessions, he was pain free!

Don’t ignore what’s happening in your body.  When you feel pain, address it.  Pain is a request for change.  Believe me, I understand the draw of reaching for the bottle of ibuprofen or tylenol and sometimes that is just fine.  But if the symptoms keep coming back, it’s time to get help.  

Don’t let that nagging pain in your neck go for a long time.  One of my clients had poor posture throughout his lifetime.  Because he ignored his pain for so long, the body stabilized areas of dysfunction with bracing, which contracted the spine and eventually caused vertebra to fuse.  

Think of it this way:  If you’re changing the oil in your car more often than getting massage or bodywork, you are definitely taking care of the wrong vehicle.  After all, if you don’t care of your body, where will you live?

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Pain is a Request for Change

Few things are as distressing as chronic pain.  It saps your energy and takes an emotional toll.  Over time, a vicious pain cycle develops, one that seems to have a life of it’s own, often persisting even after the original cause is resolved.

chronic pain

Our bodies were created to be self-healing dynamos, given the right tools.  But, often, we’re so distracted by life that we’re not paying the attention to our bodies that they deserve, and we don’t provide the tools our bodies need to avoid postural distortion and developing pain syndromes.

Amazingly, though, making just a few simple changes in your life will set you up to once again live a pain-free life.

Pain often develops with injury or illness.  Chronic pain develops when the complex interplay between the Central Nervous System and the Peripheral Nervous System is upset.  Each element of pain – especially stress – can add to or even start the cycle.

The current medical model in this country advises that pain medications are considered the last line of defense in the increasingly common fight again chronic pain.  The most commonly prescribed medications for pain management are prescription grade anti-inflammatories, opioids and anti-seizure medications.  All have severe side effects, up to and including death, which often further degrade your quality of life. 

Manual therapies have been proven to be more effective tool in pain and stress management than medications.  It’s been in use since mankind’s beginning.  Haven’t you used mechanical pressure to relieve pain – stretching an aching back or rubbing an area that hurts?  Research shows that massage stimulates the release of natural pain-relievers such as endorphins and reduces the devastating grip of pain on your body.

When I first met George, he literally vibrated with tension and pain.  George suffered with a nerve entrapment causing pain that most days exceeded 10/10 and was nearly suicidal.  The traditional medical approach was to surgically sever the nerve (a short term answer at best as nerves regenerate over time) and physical therapy made his pain worse.  Working together and using a multi-dimensional approach, we were able to restore his life and lifestyle with pain levels which have maintained below 2/10 now for several years – a more than 80% reduction in pain!

Using the food you eat to support your body, instead of eating for dis-ease, will also help reduce pain levels by reducing inflammation.  Discover the foods you’re allergic or sensitive to, and correct the adverse affect those foods have on your system.  Eliminate the foods from your diet that contribute to dis-ease; eliminate and purge the effects of chemicals, heavy metals, pesticides and herbicides from your body.  Learn how to eat to balance your pH and to eat for health.

Christine’s case illustrates the dramatic effect diet can have on the body.  Christine suffers with arthritic degeneration of her spine, and came to me when her back pain ratcheted up to the 7-8/10 range and was interfering with her retirement lifestyle.  After a thorough assessment, it became clear that inflammation was a major contributor to her pain.  Just a few tweaks to her diet, and her inflammation was dramatically reduced, which brought her pain levels back to a manageable level (3/10 and below), allowing her preferred lifestyle to resume.

Our bodies were built to move, not sit behind a desk 40 hours a week, then behind the wheel of our car another 10 or more hours a week, sit to eat, sit to read, sit to watch television, sit to play games . . . The average American now sits 13 hours every day.  No wonder chronic pain is becoming epidemic!

I wish I could tell you that the simple solution is a certain number of hours at the gym 3 times per week, after all exercise is exercise, right?  I’m afraid not.  Once pain develops, you already have musculoskeletal imbalances, and it takes an expert to unravel the influences that contribute to those imbalances. 

A recent case study of mine really illustrates this truth:  Bob was referred to me when his back pain was so severe, he could no longer stand up straight or work.  Bob, a middle-aged “gym rat”, had unwittingly been continuing a work-out routine that was making his symptoms worse.  But, by using an approach of manual therapies combined with functional and corrective exercise, Bob could stand erect after just two sessions; after 8 sessions, he was balanced, pain free and back to work.  Before you hit the gym with pain, get properly diagnosed and have a plan to overcome the imbalances.

My clients know me as the go-to person when allopathic medicine fails.  When allopathic medical treatments fail, my clients come to me to help them devise a plan to address their complaints in a natural way, often without the need for medications or surgery.  It IS possible to unravel the unwanted influences on your body and regain your health.

Janet Lawlor is a holistic practitioner, Board Certified Bodywork Therapy, posture and pain specialist and a chronic pain survivor.  Janet is also a certified Yoga instructor and certified in Functional and Corrective Exercise.  She continues to train in techniques to help others overcome their chronic pain.  Her focus is on reducing pain, improving mobility and restoring quality of life.

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The Symptoms and Risks of Hormonal Imbalance

It may feel as though you are simply tired or upset after an unusually stressful or busy week. With a hormonal imbalance, a person may suffer from anxiety, insomnia, loss of appetite, and poor concentration. Irritability and mood swings are also quite common. Hormonal balance is critical for our emotional well-being, so radical changes in the way we feel about ourselves and interact with others may indicate a problem.

Because hormones affect so many different aspects of how our bodies operate, the outward symptoms tend to be varied and nonspecific. It may feel as though you are simply tired or upset after an unusually stressful or busy week. With a hormonal imbalance, a person may suffer from anxiety, insomnia, loss of appetite, and poor concentration. Irritability and mood swings are also quite common. Hormonal balance is critical for our emotional well-being, so radical changes in the way we feel about ourselves and interact with others may indicate a problem.

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Some physical indicators of a possible hormonal imbalance include sudden weight gain, acne, hair loss, night sweats, and reduced libido. Women may experience intense premenstrual symptoms, vaginal dryness, yeast infections, and hot flashes. Some women also suffer from unusually heavy, irregular, or painful periods. Infertility may also be the result of a hormonal imbalance.

If a hormonal imbalance is suspected, blood, saliva, or urine tests can determine whether hormones are within a normal range.

Some of the risk factors associated with hormonal imbalance are emotional. Untreated hormonal imbalance can lead to intense anxiety, depression, and lethargy. Irritability, inability to concentrate, and mood swings may also take a significant emotional toll on both the patients and those around them.

There are also numerous physical risks associated with hormonal imbalance, the severity depending on which hormones are not at ideal levels and how long the imbalance is sustained. The dangers of insufficient insulin, for example, are well-documented in studies of diabetic patients. If insulin levels are not controlled, the blood sugar imbalance can lead to serious complications, including nerve damage, heart disease, stroke, kidney failure, and blindness.

The adrenal glands above the kidneys are divided into two structures that each produce different hormones, all involved in regulating essential body functions. The adrenal cortex synthesizes corticosteroid hormones, which help control metabolism, blood electrolyte levels, inflammation, stress response, and immune response. The other structure, the adrenal medulla, is the source of several hormones that communicate with the nervous system, including adrenaline, nor adrenaline, and dopamine. Adrenal hormone imbalance can result in depression, fatigue, dehydration, and susceptibility to infection.

In the case of hypothyroidism, where the thyroid is producing insufficient hormones, untreated patients may develop heart disease and high cholesterol. Pregnant women with hypothyroidism may have significant complications with their pregnancies, including premature labor, anemia, pre-eclampsia, and other conditions that may threaten the life of their baby.

As middle age approaches, women are at risk for hormonal imbalances associated with the onset of menopause. During this time, the ovaries cease to function, inducing an imbalance in estrogen and progesterone. Untreated, these imbalances put women at risk for osteoporosis, breast and uterine cancer, and heart disease.

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Stress Kills

We’ve all heard it, it’s been all over the news lately, and the more science delves into the physiological reactions in our bodies, the more it’s realized that:  Stress does kill.

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It’s not really stress itself that does so much damage, it’s our response to stress.   For that reason, it is vitally important that in tough times you keep up whatever stress reduction programs work best for you, whether it’s running, Yoga, kickboxing, or getting regular massage sessions.

Times are tough right now.   Stress from money concerns is one of the biggest of all stressors and affects your relationships with family, co-workers and friends.

It’s not possible to cut all stress out of your life, and we don’t need to.   Stress, of itself, is not the bad guy; it’s our response to stress that can be so deadly.   Let’s examine what occurs in your body when it’s stressed out:

How Stress Affects the Brain

Stress creates excessive levels of cortisol in the brain, leading to the destruction of neurons, decreased short term and contextual memory and poor regulation of the hormonal response to stress.

How Stress Affects the Immune System

Stress affects the immune system by increasing sympthetic activity and decreasing cellular immunity.   Immune cells migrate to different parts of the body and can worsen autoimmune and allergic conditions.   Over time, this suppresses the body’s ability to fight off infection.

How Stress Affects the Cardiovascular and Metabolic Systems

The effects of stress can create significant damage to the cardiovascular system by increasing the risk of coronary artery disease, elevating blood pressure, increasing artherosclerosis (fat deposits in blood vessel walls), increasing the risk of myocardial infarction (heart attack), increasing the risk of diabetes and increasing the likelihood of obesity.

The Physiological Response to Stress

Seventy-five to ninety percent of all doctors visits are due to stress-related ailments and disorders.   Chronic stress leads to an out of balance biochemistry with elevated cortisol and suppressed serotonin.   The biochemical markers of stress in turn lead to ill health.   Stress plays a major causative role in both physical and mental health.

Stress has been linked to:

  • Cancer
  • Diabetes
  • Breakdowns in the immune system
  • Alcohol and substance abuse
  • Cardiovascular disease

How Massage Helps

Some of the benefits of massage include

  • Stabilizing your nervous system
  • Decreasing pain
  • Reducing blood pressure
  • Decreasing anxiety and depression
  • Increasing your energy and endurance
  • Increasing your strength and resilience
  • Improving the functioning of your nervous system
  • Improving your body’s ability to detoxify
  • Improving sleep
  • Improving posture, range of motion and flexibility
  • Improving dexterity and fine motor skills
  • Improving balance
  • Improving attention span, concentration, memory, creativity and learning efficiency

Massage increases the oxygen levels in your brain, keeps your internal organs functioning their best and nurtures your skin, all of which helps to slow the aging process.

Stress sneaks up on all of us.  Before you know it, you’ve got tight muscles or reduced range of motion from muscle tension.  The most common reaction I get from my massage clients is “I feel like a new woman/man.  I had no idea all that was going on in my body.”  

Regular massage sessions will play a huge part  in how healthy you are, how healthy you’ll be and how youthful you’ll remain with each passing year.   Budgeting time and money for bodywork at consistent intervals is truly an investment in your health.  Massage is much more than feeling good for the moment.   The effects of massage are cumulative – the more often you receive massage, the more your health benefits.

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Stress, Humor and Massage

Laugh

Have you ever noticed that when you lose your sense of humor, life becomes so much more difficult?  The element that most contributes to the loss of humor is stress.  Stress from relationships, stress from your job, stress from life.

In order to maintain balance in our lives and in our relationships, we need to maintain our humor.  My own first line of defense against loss of humor is a really good 90-minute stress-busting massage!

A healthy lifestyle is an essential companion to any stress reduction program.  You can enhance your general health and stress resistance by getting regular exercise, “eating the rainbow” and avoiding excessive alcohol, caffeine and tobacco.

Exercise in combination with stress management techniques is extremely important: as an effective distraction from stressful events, and by directly blunting the harmful effects of stress on blood pressure and protect the heart. 

Research shows that humor is a very effective mechanism for coping with acute stress.  Keeping a sense of humor during difficult situations is a common recommendation of stress management experts.  Laughter not only releases the tension of pent-up feelings and helps a person maintain perspective, but it also appears to have actual physical effects that reduce stress hormone levels.

Making a plan and do your best to execute it successfully.  But, when you feel your balance or sense of humor slipping, it’s time to get in for some table time.  If a stress-busting massage isn’t helping as much as you feel it should, it may be time to schedule a holistic health consultation where we’ll examine your diet, exercise, stress levels and stress management to create a plan to better serve you.

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More on Knee Pain

Knee pain is a common complaint.  The knee is one of the largest and most complex joints in the body. The knee joins the thigh bone (femur) to the shin bone (tibia). The smaller bone that runs alongside the tibia (fibula) and the kneecap (patella) are the other bones that make up the knee joint.

Tendons connect the knee bones to the leg muscles that move the knee joint. Ligaments join the knee bones together and provide stability to the knee:

  • The anterior cruciate ligament prevents the femur from sliding backward on the tibia (or the tibia sliding forward on the femur).
  • The posterior cruciate ligament prevents the femur from sliding forward on the tibia (or the tibia from sliding backward on the femur).
  • The medial and lateral collateral ligaments prevent the femur from sliding side to side.

Two C-shaped pieces of cartilage called the medial and lateral menisci act as shock absorbers between the femur and tibia.  Numerous bursae, or fluid-filled sacs, help the knee move smoothly.

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Knee pain can be caused by injuries, mechanical problems, types of arthritis and other problems. This article is an overview, since each of these conditions would require an entire article to cover.

Symptoms

The location and severity of knee pain may vary, depending on the cause of the problem. Signs and symptoms that sometimes accompany knee pain include:

  • Swelling and stiffness
  • Redness and warmth to the touch
  • Weakness or instability
  • Popping or crunching noises
  • Inability to fully straighten the knee
  • Injuries

Injuries

A knee injury can affect any of the ligaments, tendons or fluid-filled sacs (bursae) that surround your knee joint as well as the bones, cartilage and ligaments that form the joint itself. Some of the more common knee injuries include:

  • ACL injury. 
  • Torn meniscus. 
  • Knee bursitis. 
  • Patellar tendinitis. 
  • Mechanical problems

Mechanical Problems

Some examples of mechanical problems that can cause knee pain include:

  • Loose body. 
  • Iliotibial band syndrome. 
  • Dislocated kneecap. 
  • Hip or foot pain. 

Arthritis

More than 100 different types of arthritis exist. The varieties most likely to affect the knee include:

  • Osteoarthritis. .
  • Rheumatoid arthritis. 
  • Gout. 
  • Pseudogout. 
  • Septic arthritis.  

Other problems

Chondromalacia patellae (patellofemoral pain syndrome) is a general term that refers to pain arising between your patella and the underlying thighbone (femur). It’s common in athletes; in young adults, especially those who have a slight misalignment of the kneecap; and in older adults, who usually develop the condition as a result of arthritis of the kneecap.

Risk Factors for Knee Pain.

A number of factors can increase your risk of having knee problems, including:

  • Excess weight. Being overweight or obese increases stress on your knee joints, even during ordinary activities such as walking or going up and down stairs. It also puts you at increased risk of osteoarthritis by accelerating the breakdown of joint cartilage.
  • Biomechanical problems. Certain structural abnormalities — such as having one leg shorter than the other, misaligned knees and even flat feet — can make you more prone to knee problems.
  • Lack of muscle flexibility or strength. A lack of strength and flexibility are among the leading causes of knee injuries. Tight or weak muscles offer less support for your knee because they don’t absorb enough of the stress exerted on the joint.
  • Certain sports. Some sports put greater stress on your knees than do others. Alpine skiing with its rigid ski boots and potential for falls, basketball’s jumps and pivots, and the repeated pounding your knees take when you run or jog all increase your risk of knee injury.
  • Previous injury. Having a previous knee injury makes it more likely that you’ll injure your knee again.

Complications

Not all knee pain is serious. But some knee injuries and medical conditions, such as osteoarthritis, can lead to increasing pain, joint damage and disability if left untreated. And having a knee injury — even a minor one — makes it more likely that you’ll have similar injuries in the future.

See a doctor if

  • the pain is severe 
  • there is paralysis
  • there is numbness or constant pins and needles in the arms, hands, legs or feet
  • the area is swollen
  • a snapping sound or tearing sensation accompanied the injury
  • there is weakness of the injured body part
  • there is extreme limitation of movement or inability to use the injured area
  • there is malfunction of the bladder or bowel
  • there is associated nausea, vomiting or blurred vision 
  • the person is disoriented, dizzy or cannot perform normal activities because of the injury

 

As an afternote, I have a fun little story to relate:  A couple of years ago, a regular client came in for her regularly scheduled appointment on a day when Tuli (my Airedale Terrier) was with me at the office.  Tuli’s ‘degree’ is in detecting health problems.  Tuli immediately alerted on my client’s knee.  I ran a battery of tests to determine that, indeed, Tuli was correct, even though the client was feeling no pain.  I sent her to an orthopedist for an evaluation, which came back as a meniscus tear requiring surgery.  Following surgery and recovery, my client asked Tuli to recheck her knee.  She passed with flying colors!

Adding regular sessions of hands-on therapies to your healthcare routine before your body starts complaining will help to keep injuries at bay, improve your musculoskeletal health, and help you maintain a state of homeostasis (or the ability to maintain a stable environment in your body).  You can even request a body scan by Tuli!  And, don’t worry, Tuli is 100% hypoallergenic!

 

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Treating Knee Pain with Bodywork Therapies

The formation of adhesive scar tissue in the tendons, ligaments and joints is often the primary culprit in long-term pain. Although muscles get injured most frequently, they also heal more easily. Tendons, ligaments and joints, on the other hand, often take months or years to heal and often stay injured for a lifetime.

An injury is present when there is tissue damage. The damage could manifest as a swelling in a bursa or a joint; pinching of a nerve or a tendon; micro-tears in a muscle, tendon, ligament or fascia; or a major disruption of tissue like a broken bone or a ruptured tendon. When there is an injury, a part of the body has lost its structural integrity and is broken in some way.

Knee pain

When musculo-skeletal structures are damaged or torn, the body’s wisdom ensures that the damage, whenever possible, will be repaired. However, to a large extent the degree and quality of this repair depend upon our own participation. The natural mechanisms of inflammation and wound healing are usually excessive for the job at hand. The body over-compensates when it responds to injury. More plasma, red and white cells, blood platelets and chemical mediators are released than are actually needed to allow full healing to occur. Therefore, additional scar tissue is likely to form. This scar tissue often binds together damaged and undamaged structures, resulting in adhesions that can lead to re-injury and to chronic pain.

There are several methods by which we can help the body limit the formation of adhesive scar tissue and/or recover from adhesions that have already formed. Friction and range of motion exercises allow healthy tissue to grow without the reformation of adhesions.  If the injured person is able to collaborate with the body’s healing processes by adequate physical movement, complete healing is more likely. If the person is unable to perform the required exercises by him or herself, it is important to have a therapist assist the person in a full range of motion of the injured part.

Even knee replacement surgery doesn’t guarantee complete knee pain relief. Before and after surgery, sufferers may notice stiffness, decreased mobility and other painful symptoms in their knees. Massage techniques can alleviate some of these symptoms and increase flexibility, both before and after knee replacement surgery.

Recovery after surgery

Knee replacement surgery recovery varies for everyone. The length of time it takes to recover from this jarring procedure depends upon many different factors, not the least of which is the type of surgery performed. New technologies provide lots of different knee replacement surgery options, and many physicians perform partial knee replacement surgeries that are less invasive than total replacement procedures. But even the most effective surgeries will not provide total and permanent knee pain relief, and ongoing therapy may be necessary for many sufferers.

Massaging the pain away

Massage techniques can help to provide knee pain relief when utilized on a regular basis to keep the new joint mobile, flexible and comfortable, and will compliment any other therapies you are receiving, such as physical therapy.

Yoga to help your knees heal

Years of compensation patterns coupled with the lack of proper stretching (and of course, neglecting the scar tissue) result in limitations of movement.

Many people engage in habitual physical activities that contribute to pain. The love for a sport may override the initial whisper of a pain, until that whisper becomes a scream.

When addressing any injury, it is valuable to also address the joints above and below. Nothing could be truer than with the knee. Opening and strengthening the hips in every direction is important for even distribution of weight. After just a few short sessions range of motion and functionality increases while pain decreases, and you may even choose to sit cross-legged!

One of my greatest rewards as both a Board Certified Bodywork Therapist and a Yoga instructor is assisting clients to keep their sport of choice in their lives by prepping their bodies with sport specific healing movements and self-care strategies.

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Managing Stress in a Healthy Way

Stress affects all aspects of your life, including your emotions, behaviors, thinking ability and physical health. No part of the body is immune. But, because people handle stress differently, symptoms of stress can vary. Symptoms can be vague and may be the same as those caused by medical conditions.

Stress affects us all.  You may notice symptoms of stress when disciplining your kids, during busy times at work, when managing your finances, of when coping with a challenging relationship.  Stress is everywhere.  And while a little stress is OK (in fact some stress is actually beneficial), too much stress can wear you down and make you sick, both mentally and physically.

One of the greatest benefits of massage therapy is stress relief.  Humans have always been aware, it seems, of how detrimental unresolved stress can be.  Various herbs, aromatherapy, alcohol and drugs have been used throughout our history to ease the mental, emotional and physical stress that builds in the body, with touch therapy being the #1 choice throughout history.

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The first step to controlling stress is to know and recognize the symptoms of stress.  But recognizing stress symptoms may be harder than you think.  Most of us are so used to being stressed, we often don’t know we are stressed until we’re at the breaking point.

What is stress?

Stress is the body’s reaction to harmful situations – whether real or perceived.  When you feel threatened, a chemical reaction occurs in your body that allows you to act in a way to prevent injury.  This reaction is known as “fight or flight” or the stress response.  During stress response, your heart begins to race, breathing quickens, muscles tighten and blood pressure rises.  Your body is ready act.  This is how you protect yourself.

Stress means different things to different people.  What causes stress in one person may be of little concern to another.  Some people are better able to handle stress than others.  And, not all stress is bad.  In small doses, stress can help you accomplish tasks and prevent you from getting hurt.  For example, stress is what gets you to slam on the brakes to avoid hitting the car in front of you.  That’s a good thing.

Our bodies are designed to handle small doses of stress.  But, we are not equipped to handle long-term chronic stress without ill consequences.

Symptoms of Stress

Stress affects all aspects of your life, including your emotions, behaviors, thinking ability and physical health.  No part of the body is immune.  But, because people handle stress differently, symptoms of stress can vary.  Symptoms can be vague and may be the same as those caused by medical conditions.  You may experience any of the following:

Emotional symptoms of stress include:

·      Becoming easily agitated, frustrated and moody

·      Feeling overwhelmed, like you are losing control or need to take control

·      Having difficulty relaxing and quieting your mind

·      Feeling bad about yourself (low self-esteem), lonely, worthless and depressed

·      Avoiding others

Physical symptoms of stress include:

·      Low energy

·      Headaches

·      Upset stomach, including diarrhea, constipation and nausea

·      Aches, pains and tense muscles

·      Chest pain and rapid heartbeat

·      Insomnia

·      Frequent colds and infections

·      Loss of sexual desire and/or ability

·      Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet

·      Dry mouth and difficulty swallowing

·      Clenched jaw and grinding teeth 

Cognitive symptoms of stress include:

·      Cognitive worrying

·      Racing thoughts

·      Forgetfulness and disorganization

·      Inability to focus

·      Poor judgment

·      Being pessimistic or seeing only the negative side 

Behavioral symptoms of stress include:

·      Changes in appetite – either not eating or eating too much

·      Procrastinating and avoiding responsibilities

·      Increased use of alcohol, drugs or cigarettes

·      Exhibiting more nervous behaviors, such as nail biting, fidgeting and pacing

 

Consequences of Long-Term Stress

A little stress every now and then is not something to be concerned about.  Ongoing, chronic stress, however, can cause or exacerbate many serious health problems, including: 

·      Mental health problems, such as depression, anxiety and personality disorders

·      Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks and stroke

·      Obesity and other eating disorders

·      Menstrual problems

·      Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in both men and women

·      Skin and hair problems, such as acne, psoriasis and eczema and permanent hair loss

·      Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis and irritable colon

Help is available 

Stress is part of life.  What matters most is how you handle it.  The best thing you can do to prevent stress overload and the health consequences that comes with it is to know your stress symptoms.

If you or a loved one is feeling overwhelmed by stress, it may be time to start a program of regular massage or arrange for a holistic health consultation to help you identify your triggers and symptoms.

Few experiences rival a full-body massage for pleasure and stress relief.  Word on the health benefits of massage therapy for stress relief has spread.  In 2006, 39 million Americans (one in six adults) had at least one massage, according to a nationwide survey by the American Massage Therapy Association (AMTA).  And, you’ll find the benefits of massage therapy for stress relief are only the beginning. 

“Americans are looking to massage for much more than just relaxation,” says Mary Beth Braun, President of the AMTA.  Massage therapy can be effective for a variety of conditions, including arthritis, back pain, insomnia, headaches, anxiety, circulatory problems, injury recovery, postural deviations and structural imbalances. 

Call me now at (619) 818-5397 to schedule your next massage now! 

Please note:  Massage is not a substitute for medical advice.  In times of extreme stress response, you may want your doctor to evaluate your symptoms to rule out other conditions.

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Why Everyone Needs a Massage

Bodywork therapies can help correct the postural imbalances, nerve impingements, inflammation in the tissues and trigger points caused by overuse of these thechnological wonders, as well as reducing the symptoms caused by nerve compression due to improper posture. 

From smartphones to tablets to laptop computers, you can’t look anywhere today without seeing someone on one of these devices and sometimes more than one.  I constantly see the postural issues related to using these devices which will eventually cause pain.

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Narrow keyboards cause strain on the hands and wrists.  Improperly carrying a laptop can cause neck, shoulder and arm pain.  The manner in which smartphone and tablets are held can also cause problems.  In order to relieve strain in one area, you may be causing strain in another.  Placing the device at a good height to avoid neck strain, for instance, can mean straining the arms as they elevate a tablet or smartphone to eye level; but lowering the device to protect the arms can compromise the neck through excessive flexion.

Carpal Tunnel Syndrome and cubital tunnel syndrome are two issues that people in an office setting may face and, with these conditions, come a variety of symptoms that massage therapy can help relieve – pain being but one.  “Pain, fatigue, weakness, and stiffness in the affected areas are the most common symptoms of these injuries,” explains Deborah Kimmit, a massage therapist and educator from Missoula, Montana.  “Numbness and tingling, as well as trigger point referrals are also common.”

Along with overuse, Kimmit also sees poor posture being the cause of painful conditions affecting the neck, shoulder and back.  “For example, a forward head posture can lead to neck pain as the person unconsciously reaches forward with the head to better see the screen,” she says.  Additionally, improper posture can sometimes be the result of other conditions like carpal tunnel syndrome.  “Sometimes, improper posture occurs because the body is trying to find a comfortable position,” Kimmit says.

Bodywork therapies can help correct the postural imbalances, nerve impingements, inflammation in the tissues and trigger points caused by overuse of these thechnological wonders, as well as reducing the symptoms caused by nerve compression due to improper posture.  These imbalances are not limited to the neck, shoulder and arms, but are widespread throughout the pelvic girdle, abdomen, the low back, mid back and shoulder girdles as well as the arms, upper back and neck, sometimes even the legs will be involved.

Knowing which muscles to release, which to stimulate, and which to leave alone is key to correcting these postural imbalances.  

If you are having problems from overusing your computer, laptop, smartphone, tablet or even your gaming console, perhaps it’s time to schedule a session to find out what can be done to help you.  

Call now to schedule!  (619) 818-5397.

 

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Preventing the Damaging Effects of Stress

Managing stress and overcoming its affects are critical for achieving and maintaining optimal health.  My mantra has always been:  Eat well, exercise properly and manage your stress for optimal health.

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Eat a well-rounded whole food diet full of fresh (preferably organic) fruits and vegetables, staying away from packaged, prepared and genetically modified foods, and drinking plenty of clean, filtered water.

Exercise for balance, as well as strength and cardio.  Our bodies and nervous systems were designed for movement.  Humans are unique in our ability to stand up and walk around on two legs.  In order to accomplish that, our spines curve in and out which allows us to balance in an upright stance.  Advances in technology, however, require many of us to sit far too much and use our bodies in ways that were never intended causing repetitive strain disorders and muscular imbalances which cause skeletal imbalances.  So, when you exercise, it’s important to balance the muscles used repetitively by focusing on their counterparts.  Or cross train.

Stress management is a huge subject, because the causes of stress are so complex.  Stress comes in many forms: physical, mental and emotional.  Physical stress can be caused by such things as poor diet, injuries and environmental factors such as smog.  Mental stress may come from your job, and emotional stress may come from relationships, or even a buildup of other types of stress in the body.  The important thing to remember is that the body itself does not differentiate between the various types of stress – all of it is handled in exactly the same way: stored in your tissues somewhere.

The first step to controlling stress is to know and recognize the symptoms of stress.  But recognizing stress symptoms may be harder than you think.  Most of us are so used to being stressed, we often don’t know we are stressed until we’re at the breaking point.

And, while a little stress every now and then is nothing to be concerned about, ongoing, chronic stress, can cause or exacerbate many serious health problems.

We all experience some form of stress in life.  Mental tensions, frustrations, and insecurity cause the most damage.  Hormones released by stress shrink the vessels inhibiting circulation.  A stressed mind and body means the heart works harder.  Breathing becomes rapid and shallow and digestion slows.  Nearly every bodily process is degraded.  Studies show stress can cause migraines, high blood pressure, depression, etc.  In fact, researchers estimate 80% or more of disease is stress related.

And yet, the antidote to stress is readily and easily available:  Massage Therapy.  Massage helps counteract the effects of stress.  Massage knows no age limits.  It works wonders on the young, the old and the in-between.  It can be especially helpful for the elderly experiencing the effects of aging which can include thinner and drier skin, reduced tissue elasticity, loss of mobility, slower nervous system response, decreased bone mass, sleeplessness, constipation, and a less efficient immune system.

Getting a massage does you a world of good.  Getting frequent massage does even more!  This is the beauty of bodywork.  Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you’ll be and how youthful you’ll remain with each passing year.  Budgeting time and money for bodywork at consistent intervals is truly an investment in your health.  As a wise man has said “The best time to start taking care of yourself was 20 years ago, the second best time is now.”

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How Hypertension Affects your Health

Hypertension, or high blood pressure, is often called a “silent disease” because you usually don’t know that you have it. There may be no symptoms or signs. Nonetheless, it damages the body and eventually may cause problems like heart disease

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It’s important to regularly monitor your blood pressure, especially if yours has ever been high or above the “normal” range, or if you have a family history of hypertension. Because hypertension can cause heart disease, you may also need to be tested for heart disease.

Measuring Blood Pressure

You can get your blood pressure measured by a health care provider, at a pharmacy or you can purchase a blood pressure monitor for your home.

Blood pressure is measured in two ways: systolic and diastolic.

  • Systolic blood pressure is the pressure during a heartbeat.
  • Diastolic blood pressure is the pressure between heartbeats.

Blood pressure is measured in millimeters of mercury (mm Hg) and is written systolic over diastolic (for example, 120/80 mm Hg, or “120 over 80”). According to the most recent guidelines, a normal blood pressure is less than 120/80 mm Hg. Pre-hypertension consists of blood pressure that is 120-139/80-89. Blood pressure that is 140/90 or greater is high blood pressure, or hypertension.

Blood pressure may increase or decrease, depending on your age, heart condition, emotions, activity, and the medications you take. One high reading does not mean you have the diagnosis of high blood pressure. It is necessary to measure your blood pressure at different times while resting comfortably for at least five minutes to find out your typical value.

In addition to measuring your blood pressure, you need to take into account your medical history (whether you’ve had heart problems before), assess your risk factors (whether you smoke, have high cholesterol, diabetes etc.), and your family history (whether any members of your family have had high blood pressure or heart disease).

If you suspect you have high blood pressure, you need to consult your doctor.  If heart disease is suspected, your doctor may recommend other tests, such as:

  • Electrocardiogram (EKG or ECG): A test that measures the electrical activity, rate, and rhythm of your heartbeat via electrodes attached to your arms, legs, and chest. The results are recorded on graph paper.
  • Echocardiogram:   This is a test that uses ultrasound waves to provide pictures of the heart’s valves and chambers so the pumping action of the heart can be studied and measurement of the chambers and wall thickness of the heart can be made.
  • Cardiac stress test: During this test you may exercise on a stationary bicycle or treadmill to increase your heart rate while EKG readings are taken. A stress test can also be combined with an echocardiogram or nuclear medicine X-ray to get additional information.
  • Cardiac catheterization: A catheter, a small flexible tube, is inserted into the femoral artery in your groin or one of the arteries in your arm and guided to the coronary arteries. Your doctor can locate any blockages in the arteries and can also observe pressure and blood flow in the heart.
  • Ultrasound: High-frequency sound waves are used to look for blockages in blood vessels in the neck (carotid arteries) or other parts of your body.

Prevent Hypertension with Regular Massage

Stress reactions require major rerouting of blood throughout the body. This is largely controlled by the speed of the heart rate and the tightness or looseness of the various arteries (the tubes that carry blood away from the heart). So the cardiovascular system is particularly sensitive to changes when we’re under stress, and it suffers when that stress is prolonged.

There are many stress-related disorders of the cardiovascular system, and many of these problems are closely interrelated. In other words, having one cardiovascular problem can greatly increase your risk of having others.

High blood pressure, or hypertension, is a situation where the arteries are chronically tight, rather than flexible and elastic. Having them tighten down increases the force with which blood moves through them, just as squeezing your thumb over a garden hose increases the force with which the water moves through it. Long-term consequences of untreated high blood pressure are very serious; arteries become prone to damage (atherosclerosis), which will raise the risk of blood clots and heart attacks or stroke.

All of these are life-threatening problems that can be prevented or ameliorated by taking action to reduce stress in your life.  Daily exercise, regular massage therapy, and good nutrition contribute a great deal to lessening your stress while prolonging your life.  Swedish massage has been shown to reduce blood pressure, while sports massage and trigger point therapy raised blood pressure.

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Staying Healthy Beyond Middle Age

My aunt always said “getting old ain’t for sissies!”.  She had a point.  By age 60, the average person has lost 30% of their muscle mass and chronic disease rates swell in middle age

Aging

My aunt always said “getting old ain’t for sissies!”.  She had a point.  By age 60, the average person has lost 30% of their muscle mass and chronic disease rates swell in middle age (after age 40):

  • Diabetes is the fastest growing disease in America
    • At the turn of the century, only 1% of the population contracted Type 2 Diabetes
    • Currently, 1 in 3 people will contract Type 2 Diabetes
  • Cancer rates continue to escalate
    • Estimated new cases in 2018 1,735,350
    • Cancer is one of the leading causes of death
    • Your risk of developing cancer is as high as 40%
  • Heart disease – the leading cause of death in America
    • 25% of all deaths in the United States are due to heart disease
  • Obesity
    • In California alone, 41% of students are overweight
    • 40% of American adults are considered obese
    • Obesity related health conditions include: diabetes, hypertension and heart disease, some cancers and physical inactivity

There are several factors common to chronic diseases, but the one that really stands out is stress.

Stress is fairly complex and includes physical, emotional/mental and environmental factors.  Perhaps the biggest contributor to stress today is diet.  When I was a child, our farm lands were healthy and our farmed foods were full of nutrition.  Not so much anymore.  When I was a child, we ate a whole food diet that was not genetically modified.  Not so much anymore.  Neither is it so easy these days to control your diet, especially if you eat out, even if you eat an organic whole food diet.

So, what’s the answer?  There is no easy answer today.  Control your weight, control your exposure to chemicals, control your body’s pH balance, control your diet – these will all contribute to your overall health, but won’t necessarily ensure that you won’t develop some sort of chronic disease.  Adding in appropriate exercise will further increase your health – but what’s appropriate?  That is a subject for another article!

But, the most important thing you can do is control your stress.  Add meditation, a Yoga, Tai Chi, or Qi Gong practice to your daily routine.  These will do more for you than pre-packaged “healthy” juices or smoothies.  Or, increase the frequency of your massage sessions.

One of the really nasty side effects of stress is that it accumulates in the body, tightening your muscles, reducing your immunity, raising your blood pressure, reducing your pain tolerance, interfering with your body’s ability to properly process what you eat, and disrupting your sleep.  This kind of stress accumulation doesn’t go away on it’s own.

The good news is that massage not only feels good, it’s good for you!  Just a few benefits of receiving regular massage range from reducing blood pressure and chronic pain to improved muscle tone and posture, improved skin tone, reduced anxiety, better recovery time, and improved sleep quality.  Massage should be a part of every person’s routine health maintenance plan.  

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Myoskeletal Alignment Therapy and Pain Desensitization

We’ve all seen how pain can reduce strength, flexibility, and endurance, as well as create a sense of fatigue. The brain is trying to do anything it can to avoid what it believes may cause injury. With a built-in adaptive mechanism, it can determine whether the body needs less or more protection at any given time.

In an environment that promotes relaxation under the guidance and reassurance of a qualified bodywork professional, I believe a client’s brain can be trained to associate slow, precise, graded-exposure stretching maneuvers with security instead of pain. Pain is essentially a threat warning, so pain exposure therapy (PET) requires time for the brain to process these bodily changes.

In the myoskeletal application of PET, therapists and clients use active feedback while working at the feather edge of the client’s painful barrier, just above comfort level. Muscle energy, fascial hook, and pin-and-twist maneuvers, encourage the client to engage the painful barrier with active movements and gradually push the discomfort level a bit further with each repetition. By progressively introducing stretch to areas that have been problematic in the past, the nervous system begins associating the new movement with safety instead of pain.

We’ve all seen how pain can reduce strength, flexibility, and endurance, as well as create a sense of fatigue. The brain is trying to do anything it can to avoid what it believes may cause injury. With a built-in adaptive mechanism, it can determine whether the body needs less or more protection at any given time. There is little doubt that traditional stretching routines produce an immediate increase in muscle extensibility due to the viscoelastic nature of muscle, but these effects quickly dissipate. The more permanent extensibility seen in PET is likely the result of two factors: the client’s willingness to tolerate the discomfort associated with stretch, and muscle, ligament, and joint pain gating.

According to the gate control theory, pain sensations are affected by descending modulatory influences from the brain, which can make the stretch either more or less sensitive to pain. When danger-signaling nociceptors are stimulated by excessive stretch, mechanical compression, and inflammation, the stimuli are fast-tracked to different parts of the brain. The brain then quickly interprets the information based on things such as prior therapeutic experiences, elevated mood, and confidence from positive expectations of stretch benefits. If performed correctly, afferent input from muscle and joint mechanoreceptors during a stretch can interfere with danger signals and inhibit an individual’s perception of pain.

Efficiency of movement and improved function are the desired outcomes of any bodywork strategy. Tension, trauma, and even overly aggressive bodywork can result in excessive soreness and stiffness, which compromises fluid movement. Such stiffness typically results from nonoptimal neuromuscular firing due to altered brain maps, rather than passive stiffness based on adhesions, scar tissue, or degenerative changes. Remember that the body’s physical and mental states interact bidirectionally, so we can decrease pain by moving better, and we can move better by decreasing pain.

A PET desensitization approach is aimed at normalizing sensation by providing consistent stimulus to the affected area for short periods of time. The brain will respond to this sensory input by acclimating to the sensation, thereby gradually decreasing the body’s pain response to the particular stimuli. Good clinical assessment and the appropriate application of PET, combined with self-care advice, can be successfully used in conjunction with other therapies to build an effective pain-management program.

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Shoulder Pain

The muscle testing protocols I use allow me to unravel the musculoskeletal cause of dysfunction.

Many people suffer from shoulder pain, but, because the shoulder joint is the most complicated joint in the body, it can come from many different sources.  It’s important to get it diagnosed correctly.  Sometimes it’s from a rotator cuff tear, which may or may not need surgery.  Sometimes the long head of the bicep comes out of its groove, causing weakness and discomfort.  A frozen shoulder is quite common, with painful abduction and external rotation. Any of these can be the result of poor biomechanics and joint compression.  Most commonly shoulder pain is from poor posture and improper use.

A thorough assessment, both biomechanical and neurological, is necessary.  Since there is no one cause, there can be no one treatment.  While the muscle testing protocols I use allow me to unravel the musculoskeletal cause of dysfunction, treatment outcomes may be dependent on how willing the client is to do “homework” which is very specific for the individual.

Why is homework necessary?  Most postural problems develop over a lifetime.  So, while I can and most often do correct the deviation during one or a few sessions, in order for the brain, nerves and muscles to hold the corrections, the client must be involved in correcting his bad habits.  It’s that simple.  There is no magic wand.  The benefits of doing your homework far outweigh the disadvantages of not doing your homework, though.

Correcting your posture goes a long way to correcting pain syndromes you may have developed – shoulder pain, back pain, even foot and leg pain!

Call for your appointment today!

 

 

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Tackling the Dreaded Dowager’s Hump

As we age, aberrant patterns become habitual, repetitive and narrow; pain/spasm/pain cycles develop; we have injuries; our posture worsens.  The conversation between body and brain becomes increasingly difficult and unreliable.  Eventually, coordination, balance and movement may become very limited.

One of the primary postural goals for manual therapists is restoration and maintenance of proper vertebral curves, which exist for a reason:  to provide the least amount of strain to muscles, tendons, ligaments and joints so they can carry on with daily chores.  If compromised, the risk of injury, protective muscle guarding and development of pain/spasm/pain cycles escalates.

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It’s not entirely clear what causes it.  Most likely, there are many underlying causes.  Dowager’s Hump, hyperkyphosis, may be a multifactorial problem:  Length-strength imbalance, motor  control issues, degenerative disc disease, ligament laxity, and possibly certain metabolic problems top the list of potential causes.  There may also be a genetic link as well as it seems to run in families.

Since it’s more obvious when viewed from the side (and most people view themselves in the mirror from the front), hyperkyphosis can progress quite a bit before anyone seeks help  for it.

Dowager’s Hump can cause neck, rib pain and breathing disorders, but can also be asymptomatic.

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Even in moderate cases, it can be difficult to lie on the back comfortably because the head is flexed so far forward.

Neuroscientists tell us our movement patterns are more or less hardwired by the time we are in our 20s, so why do dowager’s humps often develop later in life?  When asked, the legendary Dr. Moshe Feldenkrais, founder of the Feldenkrais Method (mindful movement to bring new awareness and possibility into every aspect of your life), simply responded “lack of variety of movement patterns”. 

As we age, aberrant patterns become habitual, repetitive and narrow; pain/spasm/pain cycles develop; we have injuries; our posture worsens.  The conversation between body and brain becomes increasingly difficult and unreliable.  Eventually, coordination, balance and movement may become very limited.

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The first line of defense is postural therapeutics, i.e. Myoskeletal Alignment Therapy, in conjunction with home-retraining rehabilitation or referrals to competent functional movement specialists, including Yoga.

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Lesson #4 from a Broken Ankle

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Altruism: the principle or practice of unselfish concern for or devotion to the welfare of others. Women, therapists and caregivers tend to be altruistic.

Are you always taking care of everyone else and forgetting to put yourself first. Throughout the week, how often do you put yourself first? What about over the course of a month?

It can be difficult to remember our own happiness in addition to everyone else’s. Givers can be terrible at putting ourselves first. We give, give, give but forget to give to ourselves.

Lesson #4: Give to yourself.

There’s a down side to putting everyone else’s concerns before your own.

When you relegate yourself to last place, you wind up exhausted, you don’t sleep well, your diet tends to suffer, you deal with more physical pain and the effects of chronic stress. How do you rate?

I’ve had a couple of months now to make changes in my life in order to ramp up the goodness in my life. Here’s a little exercise you can do to see how you’re doing: Write down 5 things that make you happy; then write down the last time you did each of those things.

As you review how you’re doing on your happiness exercise, never make yourself “wrong” for what makes you happy. (That’s something especially women do far too often.) It’s much better to just be honest. So, if shopping makes you happy, don’t beat yourself up, think your happy thoughts!

This week, sit down and figure out where you can begin to put yourself first by doing activities that you love. Even the little things like getting a manicure, taking a walk with your significant other or having a glass of wine or beer with your friends really matter and contribute to your overall happiness.

Have a wonderful and Happy New Year! See you soon.

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Lesson #3 from a Broken Ankle

My life experiences have made me a self-sufficient person. I’m able to do lots of different things from light electrical and rough carpentry to shoeing a horse to grooming a dog and, of course, correcting musculoskeletal problems in the body. This is both good and bad.

It’s good because I can handle lots of different problems without help.

It’s bad because I can handle lots of different problems without help.

American culture values independence, but sometimes we can take it a bit too far. For many of us, success goes hand in hand with self-sufficiency. Anything, we are often told, can be achieved through hard work—which usually implies work done on one’s own.

For those raised in the United States, the idea of independence may bring to mind iconic stories about “rugged individuals”—pioneers, mavericks, or resourceful immigrants who built a life on their own terms. But while bravery and perseverance are valuable traits that help us make our way in life, these stories can idealize autonomy, instilling unrealistic expectations of attaining our goals solo—and these narratives also overlook the fact that we benefit enormously from the help of others.

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For most of my life, I’ve been the go to person to ‘fix’ things, to get things done. Being something of a perfectionist, I have, more often than not, opted to do something myself because I know it will get done correctly. This is both good and bad . . . It’s good because I improve my skills and knowledge base; it’s bad because I add another reason for not asking for help.

Be honest, you’ve done it too, right?

When Glenn was alive and we were ranching, his favorite response to any worker asking for a raise was “When you can keep up with my wife, you’ll have earned a raise”. We were two peas in a pod – both multi-talented and willing to learn new skills and leave our comfort zones in order to accomplish something. While it certainly sounds like a compliment, is it really?   Might it not be better to increase effectiveness through collaboration? In addition to gaining the benefit of suggestions you might not have thought of independently, you may find people willing to assist with the refinement of your ideas, thus increasing the effectiveness of your approach.

This was lesson #3 from my broken ankle. There are times in life when, no matter how independent and self-sufficient you are, you’ve got to ask for help and graciously accept that help. Instead of being the go-to person, you are dependent on the help and assistance of others to accomplish everything that needs to be accomplished – like getting to the grocery store and doctor’s appointments.

 

Mindfulness plays a big part in being able to do this. So, what is mindfulness? Ah, shame on you if you don’t know . . . it means you’re not reading your e-mails or following me on Facebook . . . but you’re forgiven.

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Being mindful simply takes creating some new and healthier habits.

Most of us would like all new, upcoming years to be better than the current year. Personally, I would really like 2018 to be better than 2017. To that end, I’m learning the lessons from having broken my ankle, practicing healthy habits including mindfulness and being grateful for all the absolutely wonderful things in my life.

And, I encourage you do the same. Don’t allow stress to wear you down, beat it down with mindfulness. Take up or expand your Yoga (or other) practice. Slow down. Appreciate more. Sit less. Move more.

Wishing you a very happy holiday season and end of the year. See you soon in the New Year!

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Pain is a Request for Change

This is the post excerpt.

Few things are as distressing as chronic pain.  It saps your energy and takes an emotional toll.  Over time, a vicious pain cycle develops, one that seems to have a life of it’s own, often persisting even after the original cause is resolved.

Our bodies were created to be self-healing dynamos, given the right tools.  But, often, we’re so distracted by life that we’re not paying the attention to our bodies that they deserve, and we don’t provide the tools our bodies need to avoid postural distortion and developing pain syndromes.

Amazingly, though, making just a few simple changes in your life will set you up to once again live a pain-free life.

Pain often develops with injury or illness.  Chronic pain develops when the complex interplay between the Central Nervous System and the Peripheral Nervous System is dysregulated.  Each element of pain – especially stress – can add to or even start the cycle.

The current medical model in this country advises that pain medications are considered the last line of defense in the increasingly common fight again chronic pain for good reason.  The most commonly prescribed medications for pain management are prescription grade anti-inflammatories, opioids and anti-seizure medications.  All have severe side effects, up to and including death, which often further degrade your quality of life.

Massage therapy has been proven to be a more effective tool in pain and stress management than medications.  It’s been in use for the history of mankind.  Haven’t you used mechanical pressure to relieve pain – stretching an aching back or rubbing an area that hurts?  Research shows that massage stimulates the release of natural pain-relievers such as endorphins and reduces the devastating grip of pain on your body.

When I first met Gordon, he literally vibrated with tension and pain.  Gordon suffered with a nerve entrapment causing pain that most days exceeded 10/10 and was nearly suicidal.  The traditional medical approach was to surgically sever the nerve (a short term answer at best as nerves regenerate over time) and physical therapy made his pain worse.  Working together and using a multi-dimensional approach, we were able to restore his life and lifestyle with pain levels which have maintained below 2/10 now for several years – a more than 80% reduction in pain!

Using the food you eat to support your body, instead of eating for dis-ease, will also help reduce pain levels by reducing inflammation.  Discover the foods you’re allergic or sensitive to, and correct the adverse affect those foods have on your system.  Eliminate the foods from your diet that contribute to disease; eliminate and purge the effects of chemicals, heavy metals, pesticides and herbicides from your body.  Learn how to eat to balance your pH and to eat for health.

Christine’s case illustrates the dramatic effect diet can have on the body.  Christine suffers with arthritic degeneration of her spine, and came to me when her back pain ratcheted up to the 7-8/10 range and was interfering with her retirement lifestyle.  After a thorough assessment, it became clear that inflammation was a major contributor to her pain.  Just a few tweaks to her diet, and her inflammation was dramatically reduced, which brought her pain levels back to a manageable level (3/10 and below), allowing her preferred lifestyle to resume.

Our bodies were built to move, not sit behind a desk 40 hours a week, then behind the wheel of our car another 10 or more hours a week, sit to eat, sit to read, sit to watch television, sit to play games . . . The average American now sits 13 hours every day.  No wonder chronic pain is becoming epidemic!

I wish I could tell you that the simple solution is a certain number of hours at the gym 3 times per week, after all exercise is exercise, right?  I’m afraid not.  Once pain develops, you already have musculoskeletal imbalances, and it takes an expert to unravel the influences that contribute to those imbalances.

A recent case study of mine really illustrates this truth:  Bob was referred to me when his back pain was so severe, he could no longer stand up straight or work.  Bob was a “gym rat” and had unwittingly been continuing a work-out routine that was exacerbating his symptoms.  But, by using an approach of manual therapies combined with functional and corrective exercise, Bob could stand erect after just two sessions; after 8 sessions, he was balanced, pain free and back to work.  Before you hit the gym with pain, get properly diagnosed and have a plan to overcome the imbalances.

My clients know me as the go-to person when allopathic medicine fails.  When allopathic medical treatments fail, my clients come to me to help them devise a plan to address their complaints in a natural way, often without the need for medications or surgery.  It IS possible to unravel the unwanted influences on your body and regain your health.

Janet Lawlor is a holistic practitioner, Board Certified Bodywork Therapy, posture and pain specialist and a chronic pain survivor.  Janet is also a certified Yoga instructor and certified in Functional and Corrective Exercise.  She continues to train in techniques to help others overcome their chronic pain.  Her exclusive focus is on reducing pain, improving mobility and restoring quality of life.

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