Trigger Points, Exercise, and Joint Health

 

Everyone has muscles. Every second that you breathe, you use your muscles.

Anything that moves in your body is moved by muscles. When you breathe, your diaphragm and intercostal muscles relax to allow extra space in your torso for the air that fills your lungs. These same muscles contract to push the air out of your lungs.

You don’t have to think about moving these muscles because they are controlled by your autonomic nervous system. This is the opposite of the muscles that you control.

These are just some of the muscles that you use without thinking about them. The gluteal muscles in your hips and pelvis are contracting and relaxing constantly to keep you sitting and walking upright.

Since you use these muscles so much without even thinking about it, they can get injured easily. Continue reading Trigger Points, Exercise, and Joint Health

Does Exercise Have To Be Tough?

This is a common question that I hear from patients of mine.

It is a common topic of discussion with friends of mine who are in the exercise profession, and with patients of mine.

At times it seems that people are looking for permission to not beat themselves up. They need the reassurance that it is alright to go easy.

I am here to tell you that the older you get, the less appropriate it is to go hard and beat yourself up with exercise. Why wreck your already irritated joints trying to “get into shape”. Continue reading Does Exercise Have To Be Tough?

Can Running Cause Arthritis?

walking legsThose of you who follow my articles know that I am not a proponent of running. I used to run, and I even completed one marathon, but I will not run for exercise anymore.

I have since switched to cycling, which is low impact and easy on my body and joints. I find that I am not nearly as sore after completing a 100 mile mountain bike race than I was after completing a marathon. The marathon took me 4 hours to complete, while the 100 mile mountain bike races take me 10 to 12 hours to complete.

Since cycling is low impact, it is much easier on the body. Running is high impact This impact causes micro-traumas every step you run. It is my opinion that these micro-traumas build up over time to cause injury and can lead to osteo-arthritis. Continue reading Can Running Cause Arthritis?

Reduce Chronic Pain Through Exercise

stretching

Chronic  pain affects millions of Americans every day. Specifically there are 116 million Americans in chronic pain on a daily basis.

Some of these pain sufferers are able to get relief from their pain. Sadly, many of these chronic pain sufferers are not able to relieve their pain. They have not found a medication or treatment that can reduce their pain. There are also many chronic pain sufferers who can take something or do something to reduce their pain a little, but can’t get rid of it. Continue reading Reduce Chronic Pain Through Exercise

Joint Pain

knee replacement 2Many people who suffer from joint pain feel that their pain is a natural part of getting older. This is only part of the cause of joint pain.

As we age, our bodies accumulate wear and tear. The main difference as we age, is that we don’t recover from insults and injuries to our bodies like we did when we were 20 years younger.

My best example of this is a hangover. When I was in my 20’s, I could drink what I want to, and not feel badly the next day. Now, 20 years later, if I have more than a few drinks I am in pain the next day. When hungover I now get headaches, an upset stomach, and feel lethargic. I am not recovering from the minor injuries that alcohol is causing throughout my body and in my organs. Continue reading Joint Pain

How to Manage Arthritis through Exercise and Diet

nordic walking

 

Painful and inflamed osteo-arthritic joints affect millions of Americans every day. Millions fight a daily, uphill battle to reduce their pain associated with arthritic and degenerative joints.

While the symptoms of arthritis may come on quickly, it is important to realize that the process has been going on for years. Continue reading How to Manage Arthritis through Exercise and Diet

Ease Arthritis Pain Through Exercise

ti chiExercise has been proven to slow down the progression of osteo-arthritis through strengthening up the muscles that surround irritated joints. The stronger and looser the muscles are that surround an arthritic joint, the more stabile and less painful that joint will be.

The more you can exercise, the stronger your muscles will get, and the more weight you will loose. This will allow you to move easier and will take stress off of your irritated and arthritic joints.

It is a matter of finding the right exercises to do. If you have foot, ankle, knee, hip or low back arthritis, then the pounding from jogging and running will be too much on your joints. It will flair up your pain and symptoms. Low impact exercise is the way to go: stationary bike, outdoor bike, elliptical machine, stair master, swimming, rowing. These are all examples of low impact cardio-vascular exercise.

The Pain Free Lifestyle program takes you step by step through the process of getting into shape. It will lead you into a healthier, less painful and more active lifestyle.

Here is a slide show that demonstrates some stretches and exercises that are easy on your body, low impact, and will not flair up your arthritis.

http://www.webmd.com/osteoarthritis/managing-oa-pain-10/everyday-exercises-for-oa-slideshow

Tips for Easing Arthritis Symptoms

nordic walkingThere are many different types of arthritis. There are many different types of joint damage. Most types of arthritis, joint pain and joint damage will respond well to low impact exercising and stretching. Movement is the key to slowing down the progression of joint damage. It is essential to keep yourself moving as you age to prevent the loss of range of motion, and to keep the use of your joints and muscles.

This article I attached has good tips for how to deal with rheumatoid arthritis. These tips are applicable for any other type of arthritis or joint pain.

http://inhealth.cnn.com/biologics-advancing-ra-treatment/6-tips-to-ease-your-ra-pain

Exercise to Reduce Depression?

yoga 2

I have long believed that our overall health is influenced 50% by genetics (what we inherited from our parents), 25% by environmental (pollutants, allergens, toxic compounds in the everyday objects we are surrounded by), and 25% we have control over (through exercise, nutrition and lifestyle choices).

Being a lifelong exerciser will have a drastically positive effect on our overall health, how long we live, and the quality of our lives. Exercise has been called the only miracle pill we have. Exercise and eating right are the best ways to take control of your health and positively influence it. I feel that if we are in control of only 25% of our overall health, then I want to positively influence that 25%. Continue reading Exercise to Reduce Depression?

Decreasing Arthritic Pain

nordic walking

Painful and inflamed osteo-arthritic joints affect millions of Americans ever day. Millions fight a daily, uphill battle to reduce their pain associated with arthritic and degenerative joints.

While the symptoms of arthritis may come on quickly, it is important to realize that the process has been going on for years. Continue reading Decreasing Arthritic Pain