Saturday, January 31, 2009

(Post 109) "Sticky Nerves"


What are "Sticky Nerves" or in some medical terms "Adherent Nerve Roots?

1. Nerve roots, spinal cord and sometimes brain tissue that is adhered to other tissue such as bones, spinal discs, muscles and fascia.
2. Nerve tissue that is entrapped by other structures like spinal disc, calcium deposit and sometime muscles.

What are the symptoms?

1. Pain, burning and restriction that is often confused with by muscle pain and tightness.
2. Burning sensation on legs when speed walking and running.
3. Wrist and arm pain often misdiagnosed as carpal tunnel.

What causes it?

1. Inflammation from misuse and overuse.
2. Injury or trauma.
3. Poor training methods.

What can you do about it?

1. Learn to mobilize or "floss" your nervous system (see post 60 for sciatic flossing).
2. Walk 20-30 minutes everyday.
3. Swim 20-30 minutes.

Tuesday, January 27, 2009

(Post 108) Joint and Spine Instability


What is it?

Inability to keep the joints and spine in neutral position due to:

1. Poor propioception.
2. Lack of endurance and strength in the stabilizer muscles.
3. Loose joint capsules and ligaments.

What are the symptoms?

1. Pain that may move around.
2. Pain that is inconsistent.
3. Pain that comes and goes.
4. Pain that is resistant to traditional treatments.
5. Pain that persist for many years.
6. Disc and joint dysfunctions.
7. Clunking, clicking, popping and grinding sounds coming from spine and/or joints.
8. It may affect one or more areas of the body.

What causes joint and spine instability?

Instability may be caused by:

1. Injury and/or trauma.
2. Degenerative joint and spinal changes.
3. Born with loose ligaments and joint capsule.
4. Poor sitting, standing and moving posture.
5. Poor training methods.
6. Poor stretching methods.

What can you do to improve your joint and spine instability?

DO...
1. Practice therapeutic walking (walking with swinging arms, free hands and at a good pace)for at least 20 minutes every day.
2. Keep a good sitting, standing and moving posture.
3. Balance in a wobble board for the count of 20 breaths 10 times.
4. Practice balance reaches on a stability pad, 20 per side.
5. Do trunk exercises, such as planks, opposites, lunges and balance reaches 10-20 reps / 2-4 sets per day.

DON'T DO...
1. Sit ups.
2. Stretch.
3. Twisting exercises.

Sunday, January 25, 2009

(Post 107) Propioception


What is it?

My definition of propioception is, the conscious and unconscious awareness and perception of our body, position, movement and environment through our neuro-musculo-skeletal system.

What are the symptoms of poor propioception?

When our propioceptors are not working properly and are not in balance...

1. Muscles can't protect the spine and joints.
2. Muscles can't stabilize the body and its parts.
3. Muscles can't react fast enough to protect us from a fall, accident and/or a sports injury.
4. Muscles can't help us keep a good posture when sitting, standing or moving.
5. Muscles can't react fast enough to change direction or position in sports.

What causes poor propioception?

1. Injury.
2. Pain.
3. Physical dysfunctions.
4. Inactivity.
5. Poor training methods.
6. Some neurological disorders.
7. Walkers for babies and kids inhibits propioception development.

What can you do to improve your propioception?

1. Practice therapeutic walking (walking with swinging arms, free hands and at a good pace)for at least 20 minutes every day.
2. Keep a good sitting, standing and moving posture.
3. Balance in a wobble board for the count of 20 breaths 10 times.
4. Practice balance reaches on a stability pad, 20 per side.

(Pain 106) Phantom Pain


"Phantom pain feels like it's coming from a body part that's no longer there. For decades, doctors believed this post-amputation phenomenon was a psychological problem, but experts now recognize a physical cause for this pain — and that it actually originates in the brain.

Most people who've had a limb removed report that it sometimes feels as if their amputated limb is still there. This painless phenomenon, known as phantom limb sensation, can also occur in people who were born without limbs. Phantom limb sensations may include feelings of cold, warmth, itchiness or tingling — but should not be confused with phantom pain. Similarly, pain from the remaining stump of an amputated limb is not the same as phantom pain.

For some people, phantom pain gets better over time without treatment. For others, managing phantom pain can be challenging. You and your doctor can work together to treat phantom pain effectively with medication or other therapies."

--Mayo Clinic

(Post 105) Pregnancy and Low Back Pain


According to Obstetrics, Normal and Problem Pregnancies by Steven Gabbe, Fourth Edition, the most widely read textbook on Obstetric Medicine...

Back pain in pregnant women can be prevented to a large degree by:

1. Avoidance of excessive weight gain.
2. Exercise to strengthen back muscles.
3. Good sitting and sleeping posture.
4. Sensible shoes, not high heels, should be worn.

Thursday, January 22, 2009

(Post 104) Tennis Elbow


What is it?

It is an inflammatory or degenerative dysfunction of the common extensor tendon of the elbow.
There may be some micro-tears, partial tears and initially some inflammation.

What causes it?

There are many causes:

1. Overuse and/or misuse.
2. Poor training methods.
3. Poor body and movement mechanics.
4. Poor shoulder, elbow, wrist and hand mobility and/or stability.
5. Lack of neuromuscular propioception (perception of your body in time space and the environment you are moving in).
6. Poor synchronicity of movement patterns and body parts.
7. Systematic steroids.
8. Some antibiotics.
9. Trauma.

What are the sings and symptoms?

1. Pain that is present before, during and/or after activity, it is felt over the elbow with referred pain down the forearm to the base of the hand.
2. Swelling that may be present at the painful site.
3. As the pain progresses, you find that you are unable to play, type or work as long or as fast as before, and that the pain may persist for an hour or two after exercise.
4. Occasionally, there may be a small, very tender nodule at the site. This may indicate bursitis.

What are the recovery steps?

Start with step one, and gradually as your body allows it, progress to the next step every few days or weeks.

Step 1. Remove the source.
Step 2. Ice packs (7 to 10 minutes 4 times per day) and gentle pain-free movements (20 to 40 reps 4 times per day).
Step 3. Progressive isometric, eccentric and concentric strengthening exercises.
Step 4. Continue walking and cycling as much as the pain will allow.
Step 5. Progressively start exercising 10 to 20 minutes.
Step 6. Speed walk 10 to 20 minutes.
Step 7. Exercise with mild resistance (squeeze rubber ball, open hand against elastic resistance) 10 to 20 minutes
Step 8. Star playing tennis or your sports, beginning slowly for 5-10 minutes, and build up your normal training over the next 2-3 months.
Step 9. Train all the muscles and joints the body with stability, mobility, strength and endurance exercises.
Step 10.Warm up before every training, game or activity.
Step 11.Cool down after every exercises or training sessions.
Step 12.Take at least two days for active rest between training and game sessions (Wednesday and Sunday).
Step 13.If the above steps don't work, you may need to see an orthopedic or sports medicine professional.

What is the recovery time?

Average recovery time is 2-4 months but it may take longer according to severity.

Monday, January 19, 2009

(Post 103) Rotator Cuff Tendenitis and Tendonosis


What is it?

It is an inflammatory or degenerative dysfunction of the rotator cuff tendons, which are four tendons of the shoulder.
There may be some micro-tears, partial tears and initially some inflammation.

What causes it?

There are many causes:

1. Overuse and/or misuse.
2. Poor training methods.
3. Poor body and movement mechanics.
4. Poor shoulder mobility and/or stability.
5. Lack of neuromuscular propioception (perception of your body in time space and the environment you are moving in).
6. Poor synchronicity of movement patterns and body parts.
7. Systematic steroids.
8. Some antibiotics.
9. Trauma.

What are the sings and symptoms?

1. Pain that is present before, during and/or after activity, it is felt over the shoulder with referred pain down the arm to the base of the thumb.
2. Swelling that may be present at the painful site.
3. As the pain progresses, you find that you are unable to play or work as long or as fast as before, and that the pain may persist for an hour or two after exercise.
4. Occasionally, there may be a small, very tender nodule at the site. This may indicate bursitis.

What are the recovery steps?

Start with step one, and gradually as your body allows it, progress to the next step every few days or weeks.

Step 1. Remove the source.
Step 2. Ice packs (7 to 10 minutes 4 times per day) and gentle pain-free movements (20 to 40 reps 4 times per day).
Step 3. Progressive isometric, eccentric and concentric strengthening exercises.
Step 4. Continue walking and cycling as much as the pain will allow.
Step 5. Progressively start exercising 10 to 20 minutes.
Step 6. Speed walk 10 to 20 minutes.
Step 7. Exercise with mild resistance (push, pull and lift) 10 to 20 minutes
Step 8. Swim, beginning slowly for 5-10 minutes, and build up your normal training over the next 2-3 months.
Step 9. Train all the muscles and joints the body with stability, mobility, strength and endurance exercises.
Step 10.Warm up before every training, game or activity.
Step 11.Cool down after every exercises or training sessions.
Step 12.Take at least two days for active rest between training and game sessions (Wednesday and Sunday).
Step 13.If the above steps don't work, you may need to see an orthopedic or sports medicine professional.

What is the recovery time?

Average recovery time is 2-4 months but it may take longer according to severity.

(Post 102) Achilles Tendinitis and Tendonosis


What is it?

It is an inflammatory or degenerative dysfunction of the achilles tendon, which is one of the strongest and largest tendons of the body, it attaches the calf muscles to the heel bone.
There may be some micro-tears, partial tears and initially some inflammation.

What causes it?

There are many causes:

1. Overuse and/or misuse.
2. Poor training methods.
3. Poor body and movement mechanics.
4. Poor feet mobility and/or stability.
5. Lack of neuromuscular propioception (perception of your body in time space and the environment you are moving in).
6. Poor synchronicity of movement patterns and body parts.
7. Systematic steroids.
8. Some antibiotics.

What are the sings and symptoms?

1. Pain that is present before, during and/or after activity, it is felt over a 2-3cm area of the tendon between the calf muscles and the heel bone.
2. Swelling that may be present at the painful site.
3. As the pain progresses, you find that you are unable to run as far or as fast as before, and that the pain may persist for an hour or two after exercise.
4. Occasionally, there may be a small, very tender nodule at 0.5cm in size. This may indicate a small tear.

What are the recovery steps?

Start with step one, and gradually as your body allows it, progress to the next step every few days or weeks.

Step 1. Remove the source.
Step 2. Ice packs (7 to 10 minutes 4 times per day) and gentle pain-free movements (20 to 40 reps 4 times per day).
Step 3. Progressive eccentric and concentric strengthening exercises (calf raises and depressions on a step). Start with both legs together, and build up progressively until you can manage 3 sets of 15 single leg calf raises twice a day (90 calf raises a day). Do these on a staircase or a stable aerobic step.
Step 4. Continue swimming and cycling as much as the pain will allow.
Step 5. Progressively start walking 10 to 20 minutes.
Step 6. Speed walk 10 to 20 minutes.
Step 7. Jog 10 to 20 minutes
Step 8. Run, beginning slowly on grass and at the beach for 5-10 minutes, and build up your normal training over the next 2-3 months.
Step 9. Train all the muscles and joints the body with stability, mobility, strength and endurance exercises.
Step 10.Warm up before every training, game or activity.
Step 11.Cool down after every exercises or training sessions.
Step 12.Take at least two days for active rest between training and game sessions (Wednesday and Sunday).
Step 13.If the above steps don't work, you may need to see an orthopedic or sports medicine professional.

What is the recovery time?

Average recovery time is 2-4 months but it may take longer according to severity.

Saturday, January 17, 2009

(Post 101) On Asking The Right Questions


When we don't ask the right questions we end up asking....

Why is it that every time...

I try to swim longer distance, my shoulders (rotators cuff) and back hurts?

I try to run faster, my knees (meniscus), ankles (Achilles tendon) and feet (plantar fascia) hurts?

I try to lift heavier weights, my back (spinal discs) and neck (nerve that goes to and under the shoulder blade) hurts?

I try to exercise, my sciatic nerve and back hurts?

I try to golf better, my neck, shoulders and elbow (golfer's elbow) hurts?

I try to play tennis better, my feet, ankle, knees and my elbow (tennis' elbow)hurts?

So lets start asking the right questions such as...

What is the right type of...

Exercise: The type of exercise we need to use might be isometric(muscle contraction but no joint movement) or dynamic(muscle and joint movement).

Position: The position that we need to put our body or body parts may be neutral, mid-range or, end of the rage.

Quantity: We can always change the quantity depending on our physical response, adaptation, energy level and our rehab and training goals.

Frequency: We need to find the right amount of resting time between rehab and training sessions so we can properly rebuild, restore and recover.

Level of difficulty : Avoid making the exercise more difficult without a good reason, meaningful plan and a purpose.

Direction: The more directions an exercise is performed the better results we will have.

Range of motion(R.O.M.): Just like quantity and frequency, range of motion can be modified to fulfill the goal in mind.

Ground levels: We can modify the height we are standing on or stepping into by using different level steps, so the body can gain dynamic strength when performing activities at different surface levels, which require changing our body position in relation to the ground, such as going up and down stairs, hiking, climbing, running in uneven surface, etc.

Environmental stability: When we introduce external or environmental instability to our rehab and training program, such as a balance board or stability ball, we stimulate our body's neuromuscular system and gain physical stability.

Resistance: Weight and/or resistance should only be applied when we have complete control of our body weight in motion.

Speed: Speed should be the last progression unless we have very good reason to do otherwise.

Tuesday, January 13, 2009

(Post 100) Back in Motion...


Getting Back in Motion is a process...There are stages, steps, strategies, hurdles and many physical and emotional ups and downs.
At the beginning of this process, you enter the first stage which we will call "feeling better". At this stage, you temporarily feel less pain, you have good and bad days, you move a bit better, and feel a bit uplifted, but then a flare up or a set back shows up, and you feel temporarily discouraged, but if you keep up the hard work you enter the second stage which we will call "getting better". At this stage, you feel less pain, move better and start to have good days more often, but a few more set backs and flare ups show up and you feel briefly frustrated and discouraged, but with hard work and patience you enter the final stage which we will call "staying better". At this stage you no longer feel pain, you can move and perform better and the risk of relapse is eliminated.

Is this process worth it?

Can you enjoy your life, family, friend and activities when you are in pain?

How will you be physically and emotionally in five, ten or fifteen years from now if you don't take care of your body and mind now?

...You now have 100 posts that can guide you and hopefully encourage you to MOVE beyond pain and dysfunction so you can enjoy a more comfortable and complete life...Good Luck.

Saturday, January 10, 2009

(Post 99) What You Can Do About that Painful Ending


If you have back pain with or without sciatica and you are willing to do the work necessary to get better, here is what I recommend you do...

1. Walk with arm swing at least 20 to 30 minutes everyday (dog walking is OK but it does not count as therapeutic walking).

2. Sit with your spine in neutral (not too slouched nor too arched) and change you posture within a neutral zone every 30 minutes.

3. When lifting, keep your spine in neutral, use your legs (bend your hips, knees and ankles joints) and keep the object close to your center of gravity, in other words your belly button.

4. Floss your sciatic nerves 10 reps 2-4 times per day every day (See post 60).

5. Build neuromuscular endurance by speed walking, opposites (bird dog) exercises, planks (don' arch your back...keep it in neutral), squats, lunges and balance reach.

6. Avoid exercises that are harmful to the spinal discs such as: sit ups, prone leg raises, superman exercise (lying flat face down and raising both legs and arms up), knee to chest stretches, toe touch stretches and spine twisting stretches and don't put your self in danger with dumb exercises such as standing on a exercise ball.

7. Eat often and eat a balance diet of protein, complex carbohydrates, vegetables, fruits and clean water.

8. Rest, restore and recover through good night sleep, active rest and therapeutic massage.

9. Be patient. Although you may progressively feel better, it may take six to twelve months before you see results and get better.