**Do you just want to know where to start? **Do you suffer from injuries or conditions that stop you from moving?
Ms Anon contacted me via a referral for help with exercise and pelvic floor. She wants to feel better about herself, move more with purpose and not have chronic pain. She has quite a few chronic conditions that we need to consider and work with. (Alongside her medical team)
When Ms Anon and I had our initial phone conversation she spoke at a mile a minute trying to relay all the relevant information to me. She told me of her chronic conditions and of her anxiety.
I intuitively knew this woman wanted to be heard, this woman needed someone to understand what she was going through, this woman needed empathy and a gentle voice. She was at her wits end with her body. She had been pulled from pillar to post seeing different specialists and doctors trying to find answers and she kept coming up to a total brick wall.
Ms Anon is not the first client like this. As a matter of fact I see many clients each week the same.
Women who are running on their nerves.
Women who are SO freaking tired but they can’t sleep.
Women who ache in muscles, joints and bones.
Women who just do not know which way to turn.
Women who believe they cannot possible exercise because they are too sore, have a chronic condition or are so sleep or nutrient deprived they just don’t have the energy.
I get it, I really truly get it.
Back to Ms Anon.
She has been coming to me for a while now and here is what I have worked on with her, in order. -Really truly giving her the attention she deserves by actually LISTENING intently to what she is telling me -Core and pelvic floor stability and breath work -Sleep disturbances and how best we can overcome this for HER (she is a shift worker) -Mindfulness and meditation that works for HER – I have identified hormonal patterns which we work with, not against – Gentle stretching and mindful movement which changes with her needs every week – Slowly building up her trust in her body again with our programming
Here is what she has achieved so far: -Identifying her daily needs
M U S C L E S T R A I N
Tips & tricks not only for #rookierunner every Wednesday
Part 2 of my injury series, today: muscle strain (Zerrung).⚡️
1. WHAT IS IT?
A strain usually occurs when you overstretch or tear a muscle. Often it happens when you don’t warm up & start too fast or stretch too excessively. The muscle is stretched out of its natural shape, the tissue can even tear. It causes a sharp pain that should make you stop exercising immediately.💥
2. ICE & HEAT
Ice packs right after injury help to reduce blood flow into the area & minimize swelling. Heat packs much later relax the muscle fibres & the help to regenerate quicker.
You can start with soft stretching after a couple of days to stimulate the blood flow, releasing tension & prevent the building of scar tissue - but this shouldn’t make the pain worse! Start training again only when you are completely painfree!❄️🔥
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Did you ever had issues with strained muscles? What did you do?
Geblesseerd, dus stoppen met trainen? Hell no! 🚫
Waar veel mensen bij een blessure al snel denken dat het game over is, of dat ze een patroon niet meer kunnen trainen doordat ze hun normale oefeningen kunnen doen, is er nog zoveel mogelijk. Er is bijna nóóit reden om niks meer te doen, puur omdat je je reguliere oefeningen niet kan doen of last ervaart⚠️ Sterker nog: een geschikte stimulus zorgt voor acfief herstel voor het weefsel, waardoor je sneller zal herstellen. Let daarbij op de verwoording; een geschikte stimulus ⚠️
Client @mathewijnker had forse last van zijn schouder aan het begin van zijn wedstrijdvoorbereiding. Reguliere presses gaven direct last en vormden een constant probleem. Oplossing? ROM eerst beperken door middel van de gestrekte positie te ontwijken middels floor presses. Hierbij hanteerden we een lage intensiteit (20+ herhalingen), met een vertraagd excentrisch tempo en pauzes op beide punten in de beweging (start en eindpositie). Binnen enkele weken was volledige ROM weer mogelijk, waarna we over konden gaan op normale DB Bench Presses. Hierbij nog steeds werkende met het vertraagde tempo en nu gematigde intensiteit, zodat het weefsel nog steeds langzaam kan blijven herstellen.
Bij blessures moet je denken aan een ijsberg onder water. Wat je ervaart als 'pijn' is het topje van de ijsberg. Zodra dit weg is, zit er nog een hele klomp ijsberg onder het water, waar je rekening mee moet houden. Pas als je onderaan bij de bodem bent, zit je weer op normale belastbaarheid (de onderste laag is het normale 'positieve' schadeproces dat je elke training nastreeft voor adaptatie). Het belangrijkste? Blijf bewegen middels een pijnvrije belastingsvorm, zorg voor een lage intensiteit (20-30 reps of zelfs hoger), werk met vertraagde tempo's en pauzes (verlaagt de intensiteit nog verder) en vooral: heb geduld. Dat je geen pijn ervaart wil niet zeggen dat er geen excessieve schade is. Een gebrek aan geduld zal eindeloos sukkelen betekenen waarbij je constant onder en boven water duikt. Eerst naar de bodem duiken, dan pas willen zwemmen😉
Did you know Golden Days has a Telemedicine and Telehealth service? At the core of Golden Days modern medical approach is its Telemedicine service. It has been convenient, beneficial, and efficient for our #goldenpatients who have difficulty making it into our office. ***********************************************************
Telemedicine allows our providers to securely evaluate, diagnose, educate and treat our #goldenpatients remotely from a computer or your smartphone. It also encourages better management of your healthcare, chronic diseases/conditions, and reduces travel time and related stresses for our #goldenpatients. Contact us to learn more about our Telemedicine program and it’s benefits!
1 6an hour ago
Antonio Brown has asked to be traded. Which makes you wonder, where will AB be going?
Supplement of the week (🤓explained)
Are you physically active? (I hope) or 🤕 Iinjured?
Eucommia bark is a favorite herb of athletes and those who are physically active as it increases physical energy and strengthens bones, tendons, and ligaments. According to Traditional Chinese Medicine (TCM), it tonifies both the Kidney and Liver which makes it one of the most effective herbs maintaining the integrity of the skeletal system. This is also a superb herb for the elderly in maintaining flexibility and stability. One of the added benefits of Eucommia is its well documented mild action of reducing a state of high blood pressure in a safe and non-toxic way. In addition to its structural benefits, Eucommia has shown to be an effective anti-inflammatory and an aid in the mending of broken bone and torn tissue. This is also one of the herbs that is traditionally used for the threatened miscarriage or bleeding during pregnancy. Since the Kidneys are considered to be the seat of willpower, consuming Eucommia will help strengthen resolve. Eucommia is a tonic herb of the first order and appropriate for both men and women. 50 gram packet 25 servings per packet Extract ratio: 10:1 Ideal for: Athletes, yogis, pregnant woman, and those recovering from injury. TCM Functions: Tonifies the Liver and Kidneys, strengthens the sinews and bones. Usage: 2 grams (approximately ½ tsp) two times per day. Mix with warm water and drink as a tea. Add to smoothies or shakes if desired. Best taken in the morning and afternoon. #injuries#chinesemedicine#holistichealth#fitfam#fitnessmotivation#fit#personaltrainer#health#healthcoach
I got a lot of texts/messages yesterday asking about my injury... So I figured I would do an educational post today to explain the injury in further depth. Following a biceps tendon rupture, the muscle cannot pull at the bone, making certain movements painful or not possible. There are two types of bicep tendon ruptures, distal and proximal. Distal tendon ruptures occur around the elbow joint, where the tendon and bicep detach from the radius. Proximal tendon ruptures occur around the shoulder joint, where one of the bicep heads or both, become detached from the coracoid process in your shoulder. You can see in the second and third pictures on this post... The swelling is still pretty severe, but you can see the spot I circled where my bicep is now detached from my shoulder and beginning to bulge and slide down my arm. Definitely going to need have surgery over the next week or two to repair the rupture. But I’ll bounce back and will be better/stronger from it in the end 🙌🏼💪🏼 #Injury#Injuries#SportInjury#Rehab#Surgery#Athlete#RoadToRecovery#IllBeBack#TrustTheProcess
@becciskelly When your head says go but your body says no...give CBD a go. 😂
With @cbdmountain products I’ve experienced:
* Overall pain reduction * Inflammation injuries nearly gone
* Increased sleep quality and quantity
* Feel more rested resulting in more energy
* Reduced anxiety levels
👇🏻Read on if you want to know more....
I’m not one for raving about stuff unless I’ve given it a bloody good go. I’m sceptical about lotions and potions, very rarely take any medication and get all my nutrients from food. However, like everyone, I’ve got a few aches and pains, not enough to actually stop me doing anything but they’re always there, mainly back, neck and elbows; a lot of this is down to overtraining, not resting, not looking after my body enough really. Yeah I could take it steadier and rest but fact is, i love training and riding, I’ve got a full time active job, I’m not getting any younger and I’m trying to compete at a high level against girls that do it professionally so resting isn’t really an option. I’ll rest when I’m dead. ☠️ I spoke to Alex from CBD mountain, he gave me the low down on it all and said just give them a go for a few weeks, see how you feel. I’ve been using the oil and balm for about 3 weeks now, and honestly it’s done the world of good. Elbow inflammation has reduced massively (I can cut cheese again without crying!!) and back and neck isn’t as stiff and sore. I normally struggle to switch off and sleep at a night, but I’m literally straight out, with a higher deep sleep rate (so my Garmin says) and actually feel rested when I wake up, so all in all I’m feeling a hell of a lot better in myself! I’m also aware it’s been used in the prevention and treatment of cancer; and after losing my mum to it and my dad also having the evil disease, it is on my radar🖕🏻 So thank you to @cbdmountain 🙏🏼🤙🏼If you’ve got any questions on it all, fire myself or CBD mountain a message and we’ll do our best to answer it. Peace 🤘🏼🙏🏼
1 213 hours ago
Soft tissue injuries can happen anywhere and at any time. These injuries are also referred to as #musculoskeletal injuries. Sprains, strains and joint pain occur daily, and the pain they cause can last from a few days to a few months. Severe injuries can even cause you to miss work and keep you from doing the things you love. While you can’t always prevent a soft tissue injury, doing the following can help reduce your risk: ✅ #Stretch daily
✅ Always wear shoes that fit properly
✅ Warm up before any activity, including walking
✅ Make sure your #workspace and home are ergonomic
Despite all your best efforts, you may not be able to prevent an accident from happening. Fortunately, if you find yourself injured, you can take control of your recovery: 💊 Use the RICE (rest, ice, compression and elevation) method
💊 Go to your doctor for severe or persistent pain
AutoAccident.com - When I grew up in Brooklyn, no-one in my family had ever spoken to a lawyer. Neither of my grandparents had ever had contact with a lawyer, either. Lawyers seemed to be from another planet.
Now, in what seems like an instant, I find myself a personal injury lawyer in Sacramento and would like to offer some guidance for others who may find themselves in need of looking for an attorney. So here is the best advice I can give in selecting a personal injury attorney:
Step #1: Look into their Social Directories: — Yelp and Google Plus are good places to start. See if the lawyer is well liked on Facebook. These sites may not be the be all and end all, but they’re places people express their real opinions.
Step #2: Take a look at AVVO. — www.AVVO.com is a site where other lawyers in the community, as well as past clients, rate lawyers they know and have dealt with.
Step #3: Go to their website. — Read the biographies of the lawyers. Look for the Verdicts and Settlements Section. If they haven’t had a good record of verdicts and settlements - this could be a sign to avoid them. While at their website look to see if they have a testimonials section from past clients. What do those clients say?
Now if one feels good about what they have discovered in following these three steps it is time to call and make an appointment with their top choice of attorney. Make an appointment, it’s always free, and talk to the lawyer over a cup of coffee.
I’m Ed Smith, a Sacramento Personal Injury Lawyer. Call me anytime at 916-921-6400 in Sacramento or 800-404-5400 (Elsewhere) for Free, friendly advice.
1 63 hours ago
This happened to us recently! Great read! Thank you @oaasportsmedicinefoundation
Did you know? About half of all #concussions in school-age children are not from sports. 😯
Youth concussions suffered outside of school sports: on bike trails, backyard trampolines, car accidents, snowball concussions, sled-riding...and more! 😲
🚸What science says about concussions in schools:🚸
✴☑Concussed students have trouble concentrating, have low energy, have difficulty remembering information and just don’t process very well. They could have sensory symptoms like nausea or an aversion to bright lights.
✴☑Concussed students benefit from light amounts of cardiovascular exercise — like walking from class to class. Even if the child still has a headache or other mild symptoms, there is no need to stay home in a dark room. “That’s really been debunked,” says Dr. Palumbo.
✴☑Supports in school could mean forgiven assignments and skipping nonessential tests. Pushing off all the work until a vacation or waiting until the student is “better” ramps up stress as work piles up — which makes recovery longer.
✴☑70 % of concussed youth get better in four weeks or less. Only a small percentage will need long-term care.
✴☑Legal academic accommodations like 504 plans and Individual Education Programs are usually overkill and often too slow to implement for most students with concussions.
✴☑Educators and parents need to direct the supports. Concussion symptoms change from day to day and can resolve rapidly. There’s no time to keep going back to the doctor for updated medical restrictions.
✴☑Concussions have psychological effects. How we react to them can, too. Stress related to being out of school, away from the game, being taunted by peers, or even overprotected are all ways that concussion symptoms could last longer or lead to secondary problems.
A VERY BASIC POST WORKOUT STRETCH ROUTINE THAT HAS BEEN VERY EFFECTIVE HELPING ME MAINTAIN COMFORTABLE MOBILITY AND AVOID MUSCLE STIFFNESS .... I think it's time to get some new shirts 🤣🤣🤣 Improving your FLEXIBILITY may improve your physical #PERFORMANCE and will decrease your risk of #INJURIES. Allowing your joints to move through their full range of motion, enables your muscles to work most effectively and increases blood flow to the #MUSCLE.
#MOBILITY -The ability to move or be moved freely and easily.
#FLEXIBILITY -The quality of bending easily without breaking.
Cancelled. Im sick with a sinus infection. The next time I see the dr is May ! Putting me at 1 year since injury and a month short of a year post op! Some of you are probably wondering why I am okay with putting this off- well it’s become clear to me that my recovery at this point is up to me and how hard I want to work on my knee. I’m not in PT so it’s my WANT at this point and I try to go 3 times a week.
The other day I laughed because I spent MONTHS staring at my knee - and I think a good benchmark for knowing you are on the up and up (at least for me) is you notice you don’t look at your knee anymore! I used to study my knee while I was recovering and now I barely look at it!
I am not 100% I still think I’m weak I’m probably at 50-60% I have a ways to go but things are “okay” now. I find I sometimes will lean on my good leg and I immediately switch legs when that happens - my right leg still bares more of the heat but that will take probably years to undo the mental protections- I started wearing some heels- my confidence is much better but again not great- I still have swelling- going down the stairs is not ideal still- my hamstring is WEAK- I can only lift 10 lbs on a Curl and that has taken 8 months to get to that point so put that in perspective - to someone sitting there reading this horrified, don’t be because I started seriously participating in life at 2.5 months post op and I have been since- BUT- you want your old knee back so you compare what’s great with what’s not - we all do- I want as close to perfect as I can get- I will be fastening my seatbelt for the ride to 100% strength no matter how long it takes
One thing for sure is that warm weather is coming and I CANNOT wait to get back out there again!! Biking, kayaking, running outside, IM COMING FOR YOU spring/summer 2019!!!
. . .
Quick story about my Injured 🤕 Body
In 2016 I had right arm weakness. It was just like any other day and I went to the gym. I couldn’t push press, Snatch anything because the strength in my right arm was so off. About 40lbs off.
I had no shoulder pain, no shooting pain down my arms, no numbness. I didn’t remember dislocating my shoulder...when I did pull ups my right arm wouldn’t activate and my tricep and bicep started to atrophy after a couple of weeks.
Turns out I had a cervical disk herniation into my spinal cord. Surgery fixed me and gave me a nice platinum disk but sometimes I still think my right arm can’t function the same as my left. Even if it’s 99% better that 1% is important when I max out or when I do a million shoulder to overhead.
I could definitely feel it when I was doing these one sided pull ups. Point of the story is injuries suck but you WILL get back to it even if you’re not back to 💯
Bra by @painkllrofficial#funfacts#injuries#crossfit#crossfitgirls#pullups#imbalances#athlete#backworkout#armworkout#strong#girlswholift