Don't stop moving!

Seem like several people lately have injuries and end up sitting at home on the couch. I'm sharing this article today because it has some good information. Just because you have pain in one area of your body doesn't mean you have to stop:

How to train if you have an injury

Adventures in removing RockTape.....

It's been an obscenely long time since I've written any blogs on my own so once again I have to confess that I'm a horrible blogger & say that I promise to do better. The likelihood of that happening is pretty slim so don't get your hopes up on seeing more regular posts from me!

Now, onto today's subject matter! For quite some time, I've been working with kinesio tape, both in my practice as well as on myself personally. If you're not familiar with kinesio tape and it's benefits here's a little info. Kinesio tape can improve posture and performance, delay muscle fatigue, and reduce swelling, pain, or stiffness. It's almost like a miracle worker of sorts and if I hadn't personally tried it myself on my knee, foot, and back, I wouldn't believe all of the hype. There are many different brands of kinesio tape on the market. My favorite is RockTape so from here on out, you'll here me referring to RockTape instead of kinesio tape. RockTape seems to be the best brand, in my opinion, for staying on the skin better. Bonus that it comes in all sorts of neat patterns and colors!

How do I use this, you ask? Depending on the body part that you are applying RockTape to, it can be done yourself. Most of the time, it's much easier to have a helper. For starters, you clean the skin in the area you are applying tape making sure there are no lotions, oils, or soap residue on the skin. The cleaner the skin, the better the RockTape sticks. Measure your tape, cut it, round off the ends of each strip to prevent it from rolling up later, and stick it on. Once the tape is on the skin, you'll want to rub over it to heat up the adhesive on the back. That's it, easy as pie!

So....you're taped up, you've just done an awesome workout and your tape helped you perform better than you ever have and now it's time to take it off. Here's where the fun starts! Anytime I tape someone, I always give them the simple instructions for removing it. It's easier to remove when it's wet so you'll want to take it off in the shower. Gently pull the tape and hold the skin down just behind the tape while you pull. Make sure you pull CAREFULLY as you can so you don't bruise your skin. Sounds simple right? Here's where I switch hats and revert from the massage therapist that applies tape to the 'normal' person wearing it. First off, I'm going to call BS on those removal instructions! If you've never used RockTape, it sticks to the skin (when applied properly) better than something that's been welded together. The tape can stick for up to 7 days and trust me, it definitely feels like it once you start trying to peel it off. This morning's adventure included removing two strips of RockTape from my lower back. I started off properly in the shower and got the tape good and wet before trying to peel it off. The one positive I have working in my favor is that since I'm a girl, I don't have to worry about body hair. You'd think this would make taking the tape off just a tad easier but it doesn't! After deciding that the tape is soaked enough for me to attempt to pull it off, I manage to barely get one corner up. Once I get a bigger piece to pull, I stifle a scream because this stuff doesn't come off easily. Personally, I have to pull, take a deep breath, and then start again. Once I've fought to get all the tape off, I realize that I'm still covered in adhesive. The easiest solution for getting the extra glue off is putting some olive oil on the skin but since I don't have that in the shower I'm currently typing this blog post with my shirt literally stuck to my back. Once again I have to re-iterate how good RockTape sticks to the body! Now that I've shared my true confession of how kinesio tape removal REALLY goes, I'm off to the kitchen to get the olive oil......

So far, so good!

In my last blog post, I wrote about having to start practicing what I've been preaching to my own patients about recovery. As I sit here on the couch typing this post with an ice pack resting on my knee, I'm happy to report that so far I'm doing a good job!

I had a lateral release done on my left knee this past Tuesday (5 days ago) and started therapy the very next day. Therapy consisted of electric stim, and leg raises. Seems pretty basic but I currently have a very weak quad muscle on the left so it was actually a lot of work! I was down to one crutch by then & was pleasantly surprised with the amount of weight I could already bear on that leg. Therapy was followed by laser therapy in my own office, an acupuncture session & then it was back home to rest & ice, ice, ice! Thursday morning consisted of more leg raises & more icing to help reduce swelling. I also ditched the crutch as it felt good to walk without it. Friday was more exciting because first, I was able to remove the straight brace I'd been in & change the dressing on my stitches and second, because I was able to bend my knee. After more exercises, more laser therapy & more Acupuncture it was back to bed for more time with the ice pack. I have to say that I've probably watched every show on HGTV now!

I've started my Saturday & Sunday mornings this weekend with my exercises at home & have spent lots of time on the couch icing and applying electric stim to my knee. I think it looks really good, the swelling has already gone down a lot and the leg raises are getting easier. It's definitely been nice to spend more time out of the leg brace! The hardest thing so far has been sitting still & slowing myself down. At this point I'm super thankful that I've 'tortured' myself with CrossFit & am in the shape I am. I've been extremely grateful for my upper body and leg (the good one) strength since the surgery. I certainly attribute it to my progress thus far!

Tomorrow begins more therapy, and more work on my part at getting better. I'm keeping my fingers crossed that I'll get the go ahead to get back to the gym by the end of the week. I'm actually excited about working on my upper body because I've seen the benefit of having that strength over the last few days. My necklace, in the photo, has been a staple in my wardrobe
So far. I'm wearing it as a reminder that I'll be stronger soon!

The time has come to practice what I preach.

True Confession time: In the 10 (going on 11) years I've been practicing Massage Therapy, I haven't always practiced what I preached. Don't be shocked, I'm not alone. Most of us health care providers turn into total idiots when it comes to our own bodies. We have a knack for forgetting to follow the same advice that we so readily provide to others. Up until a few years ago, I for one didn't take the best care of myself. I've always done a fairly decent job of keeping myself healthy but I haven't always stretched like I should or (*gasp*) gotten regular massage therapy for myself. I've improved my stretching routine and I could stand to do more yoga and last year I made a goal to receive regular massage & since January of 2012, I have been diligent in keeping that goal so I'm getting better.....

That being said let me explain a little bit about why I'm writing this blog post. About 3+ years ago I started having knee pain. Not just the normal aches but pretty bad knee pain. At that time I understood what Nancy Kerrigan must have felt when Tonya Harding had her whacked in the knee before a competition! Over time, I had developed some knee pain and my knees always sounded like a bag of potato chips rustling when I moved (it's a great party trick!) but never anything too unbearable. When it started getting worse I started getting worried and that's when I sought help. I'm extremely fortunate that I work with some really awesome individuals who know just what to do to fix someone and it was time that I needed fixing too. My first stop, obviously was Dr. Nicole in my own office. She did some adjustments and sent me over to our super awesome athletic trainer Angela. Angela referred me on down the line to the magnificent Dr. Barron. Dr. Barron ordered up my first MRI and I got to learn some new vocabulary. I had heard the words, Chondromalacia, Patellofemoral Syndrome, and Runner's knee before but never in relation to my own body. My first option was therapy which I immediately jumped on. I always advise my own patients/clients to consider surgery as a last resort and I certainly wasn't going to do it myself if I didn't have to! Angela worked her magic on me over the course of a few months & I was back to running and working out without such severe pain. Since my initial therapy sessions, I began doing CrossFit and really putting my body through the wringer. I love CrossFit and I've really gotten into great shape doing it, however my knee and I had a disagreement sometime last year and it hasn't forgiven me since. I started having severe knee pain again and in late Fall, my knee got so aggravated that I could barely walk. I finally had to do the same thing I've advised many of my own people to do: REST. Not an easy task for me to do but I knew that if I wanted to get better, I had to take better care of my knee this time around. After a few therapy sessions, some ultrasound, a few chiropractic adjustments we got my knee feeling better but it still wasn't 100%. I began my 2013 going back to Dr. Barron to see what we needed to do now. Another MRI showed the same amount of damage so now my only option is surgery. Yikes!

Next Tuesday, I'll be having knee surgery to relieve my knee pain and then the real work begins. I'm already itching to get moving as soon as possible (and as soon as Dr. B gives me the OK) to begin rehab. My first goal I've set for myself is to have some kick @$$ quads and an even cuter backside by the end of summer this year. I'm going to take a few weeks off from working so I'll have some free time to chronicle this new adventure here in my blog. I'll definitely be detailing the type of rehab work I'm doing and blogging about it will keep me more accountable to keep up the good work on myself! Your questions/comments are always welcome and if you get a chance, throw some well wishes my way next week!

Amy

23 Days later.......

23 Days later I'm finally getting around to wishing everyone a Happy New Year from Advanced Healing! And while I'm at it, I might as well add Happy Holidays, Happy Hanukkah, Merry Christmas. Feliz Navidad and whatever else I'm behind on. I realize I haven't blogged in a while & since it's a whole new year, I hope to get back to it on a more regular basis. I've got some ideas for a few blog posts so you'll be seeing those soon. If there's anything you'd like to see here or get more information about, please feel free to drop me a line & let me know! Looking forward to 2013 with all of you!!

Sharing some information from Dr. Lynne......

Athlete's Corner by Dr. Lynne   

Athletic Fatigue

As we approach the last 6 weeks of the NASCAR Season, one major theme is very

evident to myself as a practitioner, everyone is so tired! Drivers, mechanics, officials, media, pitcrew, motorcoach drivers, and all the support staff in every series. We’re exhausted. It’s been almost 32 weeks so far this year, with 6 more weeks to go! NASCAR is the longest professional sporting season out of all sports. The more tired that everyone gets, the more injuries/illnesses of all types that start to show their ugly faces.

Our recovery time is slower, our breaking point is faster, and there just isn’t time to let it heal. Plus those teams that are now in the running for their respective championships are supposed to be in their best shape of all year, and their trainers are pushing them Fatigue, like aging, is an inevitable feature in the career of any athlete. Fatigue is both a physical and a mental state, representing that point in a difficult training session or competition when the body demonstrates a reduced ability to work efficiently, with a feeling of weariness that cannot be mentally overcome. Fatigue can develop over a short period of time in the course of an event or in practice. It may also slowly develop in the athlete as a cumulative effect after weeks or months of intense physical effort, and this to me is the effect of the NASCAR season.

As fatigue can occur in both training and in competitive situations, it is a condition

largely determined by the approach taken by an athlete to workouts. Both the duration of training sessions and their intensity are factors underlying the presence of fatigue. The relationship between workouts and a competitive schedule is also an important consideration. The existence of fatigue, and the ability of the body to overcome its effects, is also closely linked to diet and nutrition, the quality of sleep enjoyed by the athlete, scheduled recovery periods, and external factors such as employment pressures, educational studies, and injury. A season that is full of travel on the road, in air planes, multiple days away from home, different beds, hotels, eating out, long hours, and no time left at home, is a recipe for athletic fatigue.

Fatigue has a pronounced impact upon the central nervous system and its functions. An example: A fatigued system will tend to have a heightened sensitivity to cold, as well as a reduced ability to maintain a body temperature to prevent the onset of hypothermia. (Tired sailors who fall into cold water will tend to have their body temperature fall at twice the rate as those who enter the same waters but are otherwise relatively rested). A fatigued system cannot fight off common colds, everyday aches and pains, and suddenly everything becomes amplified and worse. Therefore injuries that could have otherwise healed, are now an intense problem and present a problem on continuing on with the

The best way to combat athletic fatigue is to stay ahead of the game! We don’t get to shorten the season, and we hope our season doesn’t get shortened for us, so we have to last to the end. Obviously a well rounded diet is important, sleeping well makes a huge impact, but another added benefit is taking care of the little physical injuries before they become a big problem that holds you back. Take care of those little tweeks before they become major injuries. Do not ignore those small subtle signs that your body is telling you.

Micro traumas (repeated small injuries) add up over time, and at some point they cross your body’s threshold and turn into physical damage. Your body’s threshold toward off small injuries is decreased when you are fatigued. Maintaining proper joint and muscle alignment helps keep everything running smoothly, and even stimulates your central nervous system to “perk it up” and keep you functioning at a better more alert level. Chiropractic adjustments to your problem areas, and even just for a tune- up all over, can help you make it to the end of the long hard season problem free and performing at your best in your respective occupation.

Arnica & the benefits you can reap from it

Anyone that knows me well has been witness to my utter lack of grace and knows that I can injure myself easily without even trying. This morning was no different! Don't worry, my 'accidents' are usually minor and don't require any major treatments. Most of my remedies are homeopathic and require little to no energy to apply. Today after my arm made contact with Waffles' (my 95 pound 'baby') teeth and immediately turned purple, I reached for the Arnica. If you've never used Arnica, it's pretty amazing stuff. It's a natural anti-imflammatory and can treat various ailments. It definitely shortens the healing time for bruises. I'm almost an hour into my application of it this morning and my arm already looks better! Here's a little more information on this wonderful herb from Cathy Wong at About.com:

Arnica (or Arnica montana) is a perennial herb often used to prepare homeopathic remedies. Arnica's flowers and roots are also used in herbal medicine, typically in remedies applied directly to the skin.

What Is Arnica Gel?

One of the most common uses of arnica is the treatment of wounds, bruises, sunburn, and other forms of skin irritation or inflammation. In these cases, an arnica-based gel, cream, ointment, or salve is topically applied to promote healing and soothing of the skin. Arnica gel is also touted as a means of relieving muscle soreness and sprain-related pain.

Other Uses of Arnica

In homeopathic medicine, arnica is used in treatment of these and other conditions:

arthritis

backache

carpal tunnel syndrome

eczema

fibromyalgia

influenza

headache

hemorrhoids

migraine

Benefits of Arnica

Several studies have found arnica to be no more effective than a placebo in relieving pain, swelling, and bruising. Still, other research suggests that arnica may be useful in treating the following health problems:

1) Arthritis

In a 2002 study of 79 adults with mild to moderate osteoarthritis of the knee, researchers observed a significant decrease in pain and stiffness (as well as an improvement in function) among those who used arnica gel twice daily for six weeks.

Another study, published in 2007 and involving 204 people with osteoarthritis of the hand, showed that arnica gel lessened pain and improved hand function as effectively as ibuprofen.

2) Post-Surgery Swelling

Taking a homeopathic dilution of arnica may slightly reduce postoperative swelling, according to a 2006 study of 227 adults undergoing arthroscopy.

3) Post-Surgery Pain

In a 2007 study of 190 adults having their tonsils removed, scientists discovered that those taking a homeopathic dilution of arnica had a small but significant decrease in pain compared to patients assigned to a placebo.

A 2002 study of 37 people undergoing surgery for carpal tunnel syndrome found that taking a homeopathic dilution of arnica and applying arnica ointment also produced a significant decrease in post-surgery pain.

4) Muscle Soreness

Taking a homeopathic dilution of arnica may help ease muscle soreness, according to a 2003 study of 82 marathon runners. However, an earlier study of 519 runners found that homeopathic arnica was ineffective for muscle soreness following long-distance running.

Is Arnica Safe?

Arnica should not be taken internally, except in the form of a homeopathic dilution. While arnica can be toxic when ingested, homeopathic arnica contains too small an amount of the herb to cause adverse effects.

In some cases, topical use of arnica can cause skin irritation, itching, blisters, and other allergy-related problems. Be careful not to use arnica on broken skin.

Where to Find Arnica

Homeopathic arnica -- as well as arnica gels, ointments, and creams -- can be purchased at most health food stores or obtained directly from a homeopathic physician.