The body is a complex, miraculous structure, which makes having an injury sometimes more complex than you would think. I often have patients come in complaining of shoulder pain, butthe area that’s truly bothering them is their neck, with pain travelling from the neck down to the shoulder. If you look at pictures of the anatomy of this region, it would be easy to see how the two are interconnected. Many of the neck muscles connect to the shoulder blades, collar bone, and shoulder; therefore, a tightness or weakness in one of these muscles would affect both the neck and shoulder.
The same can be said about the elbow and wrist, the regions of the spine, the back and the hip, the hip and knee, and the knee and ankle.
It’s important if you have an injury, that the exercises you do to help recover from it address these muscles that cross multiple joints. This is why it is beneficial to perform a comprehensive stretching and strengthening program in order to target all of the potential areas affected (and prevent these injuries from happening in the first place).

This can be accomplished with the guidance of a physical therapist, exercise physiologist, or personal trainer. In some instances, group classes such as yoga, pilates, and Tai Chi can also be effective for balancing out any flexibility and strength deficits. Some people may work independently on stretching and strengthening, gaining knowldege from books and various online resources (Wellness Professionals – Joint Pain and Arthritis Relief) If you decide to rehabilitate yourself from a minor injury, always be mindful of what you’re feeling in your body. If an exercise causes you pain, it’s your body’s way of letting you know something isn’t right, and you should modify or eliminate the exercise. If you don’t see improvement on your own after 7-10 days, it is highly recommended that you seek the care of a health care provider.
(And always seek immediate care if you experience severe pain, altered sensation, incontinence, inability to ambulate, or other unusual symptoms.)

Acupuncture is a centuries old form of Chinese medicine that uses small needles to help open and balance energy channels throughout the body.When the channels are open and balanced, life force energy, or Chi, can flow freely and keep the organs, muscles, hormones, and mind functioning well. Acupuncture has been gaining popularity in the United States over the years, and can be effective for many musculoskeletal disorders. People with back pain, headaches, neck pain, tendinitis, and various nerve injuries can benefit from this ancient healing technique.

Though not often covered by insurance, acupuncture may be worth paying for out of pocket if more conventional treatments have failed. The National Institute of Health’s National Center for Complimentary and Alternative Medicine (http://nccam.nih.gov/health/acupuncture/) provides valuable information about the practice of acupuncture, associated risks/side effects, costs, how to find a practitioner, and research findings.

If you are considering acupuncture, talk with your primary care doctor, physical therapist, or chiropractor who may be able to provide a referral to somebody in your area.

Before you run scared at the thought of meditating as a pain management practice, know that meditation is simply focusing attention on one thing (breath, mantra, or object) while allowing your mind to detach from other thoughts.

So how does it help with pain?

• Takes mind away from pain by focusing on something else (breath)
• Relaxes muscles and any tension which can help alleviate pain.

In a recent stress relief workshop, I concluded with a guided muscle relaxation. One participant had been experiencing shoulder pain for weeks. At the conclusion of the exercise she told the group her shoulder pain had disappeared. Two weeks later I saw her again and asked “How is your shoulder?” She replied “I haven’t experienced pain since that relaxation exercise.”

GETTING STARTED

While the act of meditation is not difficult there are a few things to consider as you get started.

• Create a quiet and comfortable space free of distractions.
• Start slow - 5 minutes at a time to start. You will know when
  you’re ready to increase the duration.
• Practice - Consistency is the key to reaping the benefits
  meditation offers, whether daily, weekly or monthly.
• Have patience - You may find it easy to say “I’m bad at this”.
  Instead tell yourself “I’m new to meditation and with practice I
  can do this!” Anything new takes time to learn.
• Enjoy it. It’s time carved out for you.

SIMPLE AT HOME PRACTICE
Sit comfortably on the floor or a chair, using pillows and blankets as
necessary. You may find it helpful to set a timer to avoid clock
watching during the practice.

Take deep breath (inhale)

Hold it for 5 seconds

Exhale slowly through nose or the mouth (whichever you are most
comfortable with)

As you exhale, allow the breath to carry out tension.

Repeat.

Remember, as thoughts come in, silently notice or label them as thoughts
and then bring your attention back to your breath.

Guest post by Stacey Shipman, M.Ed, speaker, writer and producer of the
CD, Let it Flow: Short Guided Meditations. Visit her blog at
www.staceyshipman.com.

Fibromyalgia, a condition more common in women, is characterized by muscle pain in various regions of the body. It is also associated with poor quality sleep, depression, and anxiety. Although many years ago some people (medical professionals included) felt it wasn’t a true physical “disease” but more of a psychological manifestation of pain, more studies have validated the condition as one that can be addressed on many levels.

The key to good health and happiness when living with fibromyalgia is to maintain a healthy lifestyle including exercising, eating a balanced diet, getting enough rest, and managing stress. Regular exercise will:

1. Improve mood, energy levels, and sleep Many women experience fatigue, depression, and sleep loss with fibromyalgia. The tendency is to think exercise will make you feel more tired during the day, however the exact opposite occurs. Exercise causes the body to release chemicals called endorphins, which actually boost your energy level and mood. Expending more energy during the day also results in improved sleep at night. Sleeping well, in return, positively affects your mood. So get moving!

2. Optimize muscle strength and flexibility Improved strength and flexibility keep you looking good, moving well, and feeling physically fit. A stretching program can also help eliminate painful trigger points and restore balance to the soft tissues.

A recommended exercise program for an individual with fibromyalgia includes:
Cardiovascular conditioning for 20-30 minutes, 3-5x/week Low impact aerobic exercise, such as walking, biking, or water exercise, helps improve the endurance of the muscles throughout the body. Exercise at a moderate intensity, and avoid exercising to the point of fatigue.

Stretching daily
Gentle stretching of the major muscles will help improve flexibility and promote relaxation.

Strength training 3-4 days/week
With the resistance of body weight, light free weights, ankle weights, or nautilus equipment, strength training will help improve strength and muscle tone.

Yoga
Yoga can have benefits for the physical body as well as the mind.
Improved strength, flexibility, relaxation, reduced depression and anxiety are all benefits of a regular practice.

For more information about Fibromyalgia, its symptoms, and medical management, visit The National Fibromyalgia Associations’ website.

As a way to add variety and additional expertise to our blog, we are happy to be featuring guest blogs by experts in other areas. I welcome all feedback and comments on our guest blog posts. If you are interested in providing a guest blog, please let me know.

Happy reading.

Some people learn best by reading how to complete a task. Others learn best by observing somebody else do it first. For others, listening is the best way for them to pick up on information. When it comes to rehabilitation and exercise, there’s now a resource designed to suit all types of learners.

Wellness Professionals – the leader in joint pain relief, has comprised a video library of rehabilitation exercises specific to the most common musculoskeletal injuries. It was designed to be useful for people with any learning style. The videos allow you to watch the exercise being done, listen to a description of how to perform it with correct technique, and also gives written instructions for you to be able to follow through on your own.

I invite you to check out the video library and share your thoughts, experience, and feedback here.

Omega 3 fatty acids are all over the news…they are touted to boost intelligence, decrease risk of colon cancer, aid in weight loss, prevent asthma, promote heart health, and reduce pain and inflammation for people living with arthritis.

Omega 3 oils are found in certain fish (such as salmon), ground flax, and can also be taken in supplement form. The body does not produce omega 3 fatty acids, and many peoples diets lack natural sources of omega 3 fatty acids. A nutritional supplement may be worthwhile for individuals with rheumatoid and osteoarthritis; studies have found that omega 3s help reduce inflammation, stiffness, and joint tenderness, and can help lower the amount of pain medication needed to manage an individual’s symptoms.

There are also studies of people with osteoporosis that suggest that consuming adequate amounts of omega 3s helps to reduce bone loss by increasing calcium levels in the body and calcium deposited in the bones. More calcium in the bones and a lower rate of bone loss can only help to reduce osteoporosis related back pain, stress fractures of the spine, and the risk for fall related fractures.

So if you think you’ve tried everything for your arthritis-related pain, think again. Talk with your health care provider to see if fish oil supplements may be right for you. Consider meeting with a nutritionist to evaluate your diet. You may be surprised at how changing what you consume can change how you feel.

To learn more about the benefits of Omega 3 fatty acids visit:

• Omega 3 Information
• Omega 3 Studies

The other day, I drove past a man doing yard work, and the first thing that caught my eye was that he was wearing a back brace. It was one of those black, stretchy bands that went around his waist with straps over his shoulders. Being a PT, I of course wondered what type of injury he may have had in the past or if he was wearing it as a preventative measure, a sort of reminder to keep his back safe and use good lifting techniques.

Well, with much concern I watched as he bent over, lifted a huge bag of mulch, and twisted at the waist as he moved it over. He might as well have never bothered with the brace. It won’t prevent any trauma or injury to the spine, but provides some warmth and gentle compression/comfort for the spine, and can often times be a reminder to use good body mechanics on order to avoid back injuries.

So, for those of you out there wearing back braces, allow them to be a tool for increasing your awareness of your posture and how you use and move your body. Don’t rely on them as a means of external support and protection, or you may be disappointed.

It’s often not a single incident that contributes to injuries such as tendinitis, muscle strains, and joint sprains. Although trauma can be a factor in some cases, many people don’t know what caused their pain. It usually develops as part of a gradual process of wear and tear and muscle imbalances. And then one day when you bend over, like you do every day, your body sends you a message that it won’t take any more.
You’ve gone too far. It’s “the straw that breaks the camels back.”

Many times our postural habits and patterns of activity contribute to imbalances in the body where some muscles become weak, and the opposing muscles become tight. This creates uneven forces at the various muscles and joints, and can cause injury. The other day while biking, I felt my right hip flexor getting really tight. I started to notice that when I coasted down a hill, I always rode with my left leg extended straight on the pedal and the right leg bent (so my right hip flexor was always in a shortened position, and the left relatively stretched). As I became aware of this, I changed the pattern that I unknowingly had fallen into, and started to alternate which leg I straightened. I noticed a difference in how my body felt as a result. So something as simple as that can wreak havoc on the body and contribute to pain and injuries.

So what can we do to reduce the likelihood of these sorts of gradual injuries? Here are a few suggestions:

1. Cross train: varying your sport or activity reduces the likelihood of overuse and imbalances 2. Stretch the major muscle groups on both sides of the body 3-5x/week or after any workouts 3. Engage in regular strength training to optimize muscle strength and reduce stress on the joints 4. Allow 1 or 2 days off a week to allow the body to rest and recover 5. Be aware of postural habits that you may have; if you notice pain when performing an activity, try to look and feel what’s happening in your body 6. Eat a well balanced diet and maintain a healthy weight to reduce overall stress to the joints

We can’t prevent every injury, but we can certainly try.

Swimming season is upon us, and it really is a great way to tone, strengthen, and improve cardiovascular fitness. Swimming uses all the muscles of the extremities and trunk and provides a comprehensive no-impact form of exercise that is safe and gentle on the joints. For those who are proficient swimmers at the crawl, breast, side, and back strokes, simply varying strokes can provide a great total body workout.

People with arthritis, osteoporosis, and back, knee, hip, ankle, and foot pain can achieve relief from swimming. Even if you don’t know how to swim, you can benefit from short sessions in the pool. If you are unsure where to begin, talk with your doctor about the possibility of participating in aquatic therapy where you can learn exercises specific to your condition. Here are some exercises I used with my aqua therapy patients that may also be helpful:

1. Water walking: walking in the shallow end at a good pace can help to strengthen the legs but in a very low impact situation, thereby reducing strain on the joints.
2. Kick board assisted kicking: Holding the kick board very close to the body for support, practice straight leg and bent knee kicking. This can be done on you belly and on the back in order to train the muscles on all sides of the legs.
3. Deep water leg bicycling on a noodle: straddle one of those inexpensive pool noodles (or 2 or 3 if you need more buoyancy) and pedal your legs as if you were on a bicycle.
4. Arm strengthening with water resistance: one of the great things about water exercise is that you can adjust the resistance by pushing or pulling in the water. You can perform bicep curls, chest press, arm rowing, and rotator cuff strengthening by moving the arms in the specific direction. The faster you move the arms, the greater the resistance.
5. Heel and toe raises: Standing in waist deep water, raise up on the tip toes and back on the heels. This works on balance and is a great exercise for anyone recovering from ankle injuries since the buoyancy of the water makes it easier to achieve your full range of motion.
6. Back float pelvic tilts: Using a kick board or noodles to help you stay afloat, perform gentle pelvic tilts to loosen your back and strengthen your abs. It feels great to do as you’re floating around.
7. Core strengthening with the kick board: Stand in waist deep water with your knees bent and push and pull a kick board forward and backwards. The resistance created by the water tends to make your body sway or tip. Use your core muscles to hold the body as still as possible while doing this exercise.
8. Plyometrics: jumping jacks and jumping up and down in the water help to retrain joint and muscle stretch receptors, but in a safer environment since the water’s buoyancy reduces your weight and overall impact on the joints. (This should only be done in later phases of rehab.)

Although often considered a safe form of exercise for any injury, there are certain conditions that can be aggravated by swimming. Rotator cuff injuries, for example, may be aggravated by overhead strokes. Low back pain caused by hyperextension and abdominal weakness may be worsened by swimming on the belly if the back overarches. It’s important to be aware of any discomfort as you swim. If you feel pain in the water, it’s likely doing more harm than good.

So get out your suit and head to the pool to cool off and get some beneficial exercise for your body. (Be sure to never swim alone and always follow pool safety guidelines to prevent any injuries.)